Category Archives for Healthy Eating

What Does Obesity, Heart Disease and Diabetes Have in Common According To

American College of Endocrinology
National Institutes of Health (NIH)
American College of Sports Medicine
American Diabetes Association
Centers for Disease Control (CDC)
North Association for the Study of Obesity
American Society for Clinical Nutrition
American Dietetic Association
Surgeon General's Office
American Heart Association
Consensus Panel on Physical Activity and Cardiovascular Health

Insulin Resistance. A hormonal problem.

What is each of their suggested first efforts in improving these issues?

Lifestyle, namely changes in diet, physical activity, and stress management.

As for their diet recommendations, what do they suggest and mention?
Low calorie, low fat (I am not a fan)
Low Glycemic Index/load
Low total carb
Very Low Energy Diets (Pseudo Fasting)
Even high protein diets

As for their exercise recommendations, what do they suggest and recommend?
Increased physical activity
Cardio workouts
Weight lifting
Intensity training

As for stress management what do they mention?
Coaching
Awareness
Habit Change

My point my friends, what we do and recommend to people here and in our programs, either one on one or in population health, is not all that fringe but rather being noticed and mentioned by the most conventional health and medical groups in their position statements.

My hat is off to many of them for even going into some of these concepts that they would have never touched even 5-10 years ago.

Do they have more ground to cover to catch up, YES. Does this mean that the average medical doctor or health care professional out there knows, accepts and incorporates this stuff in practice, NO.

But it does mean progress and that we are going in the right direction. Join us and help yourself and help us lead this wave of advanced health strategies and opportunities!

Be well my friends!
Dr. Don

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<

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1 in 3 Kids Will Become Diabetic

kids-diabetes

Will it be yours?

I have 3 kids..... Which one of mine will it be? Will it be any of them?

This is a prediction made by the CDC. They estimate that 1 in 3 children born after the year 2000 will become diabetic. Many of them before they turn 18.

Parents, are you making your kids diabetic? Am I?

Type 2 diabetes, what used to be called adult onset diabetes, is not an infectious disease, you don't catch it or spread it like the flu. Type 2 diabetes is a condition that results from how we live our life, the food that we eat, our toxic load, stress, and physical fitness, or lack there of.

It must be genetic people say. The short answer is no, it isn't. Are there genes involved in the development of type 2 or that make one more susceptible to it, yes, but they do not cause it, one still has do the things in life that trigger those genes.

The fundamental process that causes type 2 diabetes also drives obesity and heart disease and is arguably linked with many if not all cancers.

It is called insulin resistance and it is the single most prevalent health issue seen by health professionals and afflicting our modern lives.

We must take this seriously, if not for ourselves then for our children. Moderate health changes, fleeting diets, sporadic exercise efforts and a whole lot of rationalizing will not save our children from this growing plague.

To reverse insulin resistance and the effects of it and the hope of preventing it in our children takes action, time, learning, and making a complete lifestyle change for most people. Anything less and you will be denying your children the chance to grow up as healthy as they could be and put them at risk for diabetes, obesity and heart disease, and maybe more.

We, as in my wife and I, work on this daily in our own lives, with our children, and in practice. We, as in the people and work done at ADURO Inc, research how to educate, motivate, and offer opportunity for change in these statistics, and I can say, from both sides, yes, it can be avoided.

No medication, series of medications, injections, or easy cut back diet plans, magic herbs, or meal replacements will save you from this. You have to save you and your kids from this, and you can.

I have no insightful take aways for you today, just hope that we can all take a moment and grasp the severity of what is going with this. Awareness is the first step.

Here's to being together on this journey and holding a higher standard my friends!

Dr. Don

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<

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Why you can’t lose weight on a diet

can't-lose-weight-on-a-diet

This NYtimes.com article on very biased, subjective and in my opinion totally missed to point to the degree that many people will be led astray and suffer because of it.

"Diet." We have to start with what this word means, or at least how it is used in just about every conventional article or commentary on weight loss. When they say "Diet," and this article is a perfect example, they mean, a "daily low calorie" model of eating. The infamous calorie deficit model.

That is where we need to start. Dieting to the mainstream health world is a daily low calorie program, usually low fat, and usually includes 3 meals and 3-4 snacks a day. That is what "dieting" means in the traditional sense, this is very important.

In this model of "dieting," yes, all the negative effects over time are documented clearly (and have seen them for 40 plus years) such as:

1. A 1% long term success rate
2. Dramatic and long lasting lowering of metabolism
3. Minimal fat loss with muscle and water being the most lost
4. Increased hunger and cravings
5. Increased risk long term for heart disease, diabetes, stroke
6. Increased rate of overall death (mortality)
7. Fat gain rebounding up to 140% of initial fat levels

When you follow this old model then, yes, all the negative and hopeless outcomes come true that the NYTimes article drearily lays out for you. BUT, if you approach this issue differently, the way we talk about making changes, then you essentially disqualify yourself from that miserable fate they talk about.

Everything you read from me about eating, weight loss, health improvement, you name it, is not talking about or promoting this traditional model of "dieting."

When I refer to diet, I am referring to literally what you eat. As in what makes up your diet, your food selection, etc.

When you change what you eat, or your food selection, and when you eat, as in times of day, space between meals and rotational eating concepts, you can attain:

1. Fat loss
2. Scale number decrease
3. Inches lost
4. Change in body composition
5. Improved metabolism
6. Improved hormonal profile
7. Decreased hunger, cravings, emotional eating
8. Increased energy, quality sleep, and mental clarity
9. Decreased health risks of heart disease, stroke, cancer, diabetes, dementia, fatigue, depression

Most importantly, since this is a lifestyle change, you can make a plan that you can follow for life. You can have a plan that fits you, your lifestyle and values. You can have a plan that is flexible and changes over time or throughout the year or when traveling.

Really you can have all that you want, but you can not have it in the old model or with little to no work. You will not have it done for you. You can not buy it in a box. You learn how to do it right you can positively impact every aspect of your life, your family's life and promote a healthier life for generations to come.

Dr. Don

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<

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How does 50-60 lbs of weight loss in 8 weeks sound?

Customized Weight Loss

But Doc, losing weight too fast is unhealthy. This has been a common question this week.

Who makes this junk up?

Yeah, I can see some strategies to losing weight being unhealthy like in cases of anorexia, bulimia, drug therapies, and surgical options. Or maybe in the case of an illness we can deem the weight loss as unhealthy, ok, maybe.

But here is the deal. The physiological process of burning fat (weight loss) is VERY healthy. It is a strong primal mechanism that has developed over hundreds of thousands of years and has been KEY in keeping our species alive.

Fat burning, be it via metabolic exercise, eating variations, fasting, or any combination of the three is EXTREMELY healthy. And as long as you have more than 4% body fat you have no reason to worry about malnutrition, going into starvation mode, losing muscle, or dying....or is it dieing?....well, either of those.

When you go into full fat burning mode and turn off your chronic sugar burning mechanisms you start to detoxify immediately, heal old injuries and heal on a cellular level as well. You clear brain chemistry and pump your feel good neurotransmitters and hormones, boost natural energy and metabolism, build muscle, squash hunger pains, cravings and emotional eating, all while burning unwanted fat off your body.....AND at a VERY fast rate when you have the weight to lose and follow the right plan. Oh, and no packaged foods or nutritional supplements or products needed.....although some may help.

So yes, those numbers are real. 50-60 lbs in 8 weeks.....one participant can't even exercise due to old injuries! But will be soon! Others have lost 15-30 lbs, more of the "norm" when applying all our strategies and the only ones that had any issue losing weight were those who did not participate as designed or those on certain medications or with a history of specific hormonal issues. In those cases we would take an advanced one on one support program, utilize more supplemental protocols, and will still lose weight in time.

The key, strive to get healthy to lose weight, not to lose weight to get healthy. Forget the low calorie, low fat model, throw it out! If calories were the key then 6-8 lbs of FAT loss would be an impossibility, but it isn't, so there are powerful mechanisms at play that we are starting to discover. It is all about brain chemistry and hormones, they drive your metabolism.

Stop the traditional cardio for fat loss and mix things up.  Feel encouraged, feel empowered, there are amazingly effective new models out there that are doing amazing things.

Dr. Don

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<

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Food addiction IS real

Food-addiction-IS-real

People get upset with me occasionally when I compare food or sugar addiction with substance addiction.

So, I will start this off by saying no, they are not the same, but they do share some of the basics of physiological addiction and most of the psychological elements, and for many food addiction can be just as hard to beat while culturally it can be much harder.

One of the differences between food and addictive substances like alcohol and drugs, is that you need food to live and if you get too much alcohol or drugs you die.

So, to say we have always needed food is accurate, but it is only until the more recent modification of what once was food into what is now processed food like products that we see food addiction sky rocket and chronic diseases and mental health issues along with it.

We have changed food so much in our attempt to make it keep longer in our pantry, to enable us to freeze it, to make ready to eat meals, and in making it into one step convenience foods that the end product is more like a drug than a food.

If anyone has seen Breaking Bad then they know the concept of a meth lab where they make one of the most addictive and dangerous illegal drugs out there called crystal meth. People seem to get the process involved in taking what might appear as normal random materials and fusing them with chemicals and heat and pressure to churn out a condensed powerful product called crystal meth.

The truth is, making processed foods is even more complicated. Just in making vegetable oil or sweeteners like high fructose corn syrup involves a lab with more steps, controls, and chemical processes than making meth.

Processed food is made in a lab and everything from the texture, smell, taste to the color and nutrient breakdown is MADE through a chemical process using mostly synthetic ingredients and by products of what once was food.

When we eat it, it hits our body as strong as a drug does activating all the wrong mechanisms, causing damage, and building the pathway of addiction. The only thing it lacks is the high.....but many would argue that they do have a high, but I am not going there today.

Want to test this hypothesis of processed food addiction? Try coming off all processed foods for 3 full days. Keep a journal and note what changes you see and feel, how you sleep, energy levels, mood, bathroom changes, hunger levels, and other mental and physical changes. Report back what you see and feel and if you could get through it. It is just 3 days.

Want real proof?......have your whole family go off processed foods for 3 days, including your kids and see what comes up for you all.

Awareness is key and the first step. Share you thoughts and experiences here if you feel moved.

I look forward to hearing from you my friends!

Dr. Don

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<

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Is cancer genetic?

It appears......not.

When you transplant healthy genes into a cancer cell it still produces more cancer cells when it divides. AND if you take cancer genes and put them into a healthy cell that cell still produces more healthy cells when it divides.

If cancer was purely genetic, as in our DNA housed in the nucleus of each cell, when you remove the nucleus and transplant it into another cell then the new cells that get replicated from that cell with the cancer genes should have cancer as well if cancer is genetic. But, as it turns out, THEY DON'T.

In the medical research text book, "Cancer as a Metabolic Disease," the 3 plus decades of collective cancer research lead by Thomas Seyfried, the book's author, shows that cancer is not a genetic disease but rather a metabolic disease.

Now, are there genetics at play that make one more susceptible to cancer, I would say yes. Are there genetic variants that effect our metabolic pathway that plays into cancer, yes. But is cancer a purely genetic disease, it seems not.

This should be very exciting! This means no one, no matter what gene they might have, even if that gene is believed to cause cancer, is determined to get cancer.

What this means is that the environment and how we live our life and our lifestyle is what is the driving force behind the development of cancer and how our genes respond. AND this is something we can change, improve, and effect. We not only have a say in this, but we have a very high level of control.

If cancer truly is a metabolic disease, and I believe it is, and this research does too, then how we chose to fuel and care for our body becomes extremely important.

The basic, fundamental first tier step is deciding to become a fat burner rather than a sugar burner. That is the the fundamental summary concept. You influence this by what you eat, when you eat, and how you move. As you do this you need to keep a healthy balance of your body's coordination systems so it can play nice and be as strong and effective as possible. The body's communication system primarily breaks down to 2 sides:

Nervous System and the Hormonal System

So, here is the focus:

1. Become a fat burner over a sugar burner
2. Keep you Nervous system tuned up and in proper healthy repairing tone
3. Be hormone focused and stay hormonally sensitive

Everything I post here and write about is trying to drive those 3 point above. Go back check them out and keep learning, when you do, share what you have learned with me please!

Health is Freedom!

Dr. Don

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<

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My Ethical Issue With Reduction vs. Elimination In Dietary Recommendations.

Just about every standard diet around or that has ever been proposed have all used the same model and construct of calorie reduction and reducing fat.

There have been many clever ways to package this idea from grazing on small meals and snacks all day long, to having a point system that maxes both fat and calories in a day, to constructing blocks designed of food combinations, to straight up calorie and fat gram counting.

This massive effort was promoted by all of our government agencies, stamped with approval by all our many medical associations and institutions, and embraced by the eager food industry to all help us loose weight and get healthy.

What came next was the introduction off modern "health food," labeled as low fat and reduced calories being now called "Diet," "Light," "Lean," and used terms such as "Healthy Portion," "Heart Healthy," and were quickly promoted and partnered by the new industry of weight loss and all their new programs like Weight Watchers, Jenny Craig, Lean Cuisine, all they way up to Slim Fast, Nutrisystem and Medifast and all the other countless shake based meal replacement groups out there.

This new cultural model for eating essentially promoted REDUCTION. The only thing limited was fat and calories. By reducing what you ate by 25% or 500 calories a day you would lose 1 lb of body fat a week. This new fad diet concept, and yes, it is the ultimate fad diet, did not care what you ate with your daily points, blocks, and the 75% of the food you were allowed to eat.....just keep the calories lower and the fat low overall.

The 2 main concepts, the very backbone and rational off this model, low fat and daily calorie restriction are both anecdotal hypotheses, not facts, and not evidence based, AND as it turns out very limiting and actually DANGEROUS.

Calories do not determine metabolism. Fat is essential and when it gets too low it causes part of the chronic stress and malfunction that leads to disease.

Low Fat, Low Calorie dieting may induce short term moderate weight loss but it does so by injuring our metabolism. What we now know from long term EVIDENCE is that it increases your risk of heart disease, stroke, diabetes, cancer and overall causes of death. AND 98% of the weight loss (usually in the form of water, some fat, and some muscle) is regained plus interest (and usually as fat giving us a net gain in fat for our efforts).

Hormones drive metabolism and paint the landscape that our health is resultantly depicted. Hormones determine hunger, satiety, fat loss and gain, muscle mass and atrophy, and even mood, mental clarity, emotions, and quality of life.

Our current Standard American Diet creates imbalances in our hormones that in time can cause our health issues. By simply reducing the frequency and severity in which we imbalance our hormones but continue to imbalance them will not stop the disease process, and doesn't seem to slow them much once started either. To recommend them knowing this is unethical and to utilize these models knowing this is denial.

Elimination is the key to today's weight and chronic disease issues. There simply are behaviors and actions that we much stop if we want to loose weight and get healthy. There are other actions and behaviors we simply have to start for the same reason.

First steps:
1. Eliminate snacking
2. Eliminate sugar

Add in first steps:
1. Eat more healthy fat
2. Mix intensity exercise/training into your physical activity

Bonus musts:
1. Improve your sleep
2. Celebrate silence: meditation and paced breathing
3. Neurological tune up: chiropractic

For more advanced concepts, scroll back on my wall and keep an eye out.

Let me know how it goes!

Dr. Don

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<

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Internal friction

internal friction

Part 1 of 5

I am currently pursing my PhD in Health Psychology focusing on this process specifically, but I am not a psychologist. I am just your friendly neighborhood chiropractor and a mild mannered nutritionist who has spent the last 17 years working with people one on one, and now in large groups and programs, in three out of four of these categories I am going to go into with great success. I leave the psychology to the experts who deal with this type of issues every day, but I know that if you improve the body by working on these three categories, detoxifying and healing the cells, reducing hormonal resistance, and improving the mental economy the physiology will improve and much of the mental stress, strain, and mood issues that come along with this friction improves greatly. Again, I am all for stress management and avoiding stress when appropriate, but my ultimate goal, one that I research daily and am personally committed to, one that I live by and teach my children, is how to be healthy, heal when needed, and build rock solid resilience to stress.

Internal friction. That is the best way I can sum up how I see our body and system working as it slowly builds up tension or a physical dissonance to our physical and mental tipping point that eventually spills with ill health.

Mentally when we feel anxiety, or we find ourselves drawn to negative thoughts, self doubt and we start to get irritable, critical, and start feeling like someone else is running this show, like the thoughts and emotions we feel building are someone else's completely. I can only describe how it feels to me and attempt to translate how it has been described by patients and clients over the years in practice as a literal internal FRICTION that swells, grinds, confuses, tempts, distracts and can consumes us.

It is this mental friction that makes the insanity of addictive behavior seem logical or acceptable right before we do what ever it is we do, again, and again, and again. Whether it is eating sugar and processed carbs again, or taking that drink or that hit again, turning to abusive behavior or language and saying nasty things again, or suppressing our own thoughts and feelings to "feel" loved again, all the while knowing this is in no way good for us, clearly knowing that this is doing harm, and perfectly cognizant that we are literally and figuratively feeding this problem......again.

We can feel that friction when it begins. It can start slow and mild, almost unnoticeable, and slowly builds and as it gains our attention and we hope it will pass or we try and do something, hopefully something positive, that might calm that feeling and ease that friction. It can build or just crash your good day and squeeze your life joy by coming on so strong that the next thing you know you are in a mini internal panic trying to escape and avoiding it at any cost.

Sometimes this friction can change our personality right before our eyes, or slowly push as it alters who we are to the point that when we do finally see the issue, or when it is pointed out to us, we are blind to even the thought that this could be true, that this could be us. Sometimes we are reacting through this friction before we even know it is upon us, almost like a black-out drunk, it happens and all bets are off to what we do or what comes out of our mouth. Suddenly there are tears or harsh words, sometimes there is pain, other times you just find yourself off point, eating junk foods or finishing that whole pizza and skipping that workout or pushing that work off, ignoring your kids and wasting your day. Then we are left to make excuses and feel even worse than before as we reinforce that internal friction with more power to come back and terrorize us again.

This often seems like a completely mental process making us feel crazy, defective, and alone. Because in those moments we see the lunacy of our actions and feel that no one else can relate, that no one else really thinks these things or does this and definitely not over and over like I do. But they do. We all do at some point and to some degree, whether in thought, feeling or action, in some way that is unique to us we feel that friction.

As mental as it seems I think something physical sets this up and then sets us off. I know that thoughts can drive actions and physiology but I also believe that our physiology can drive our thoughts and emotions as well.

To be continued……

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<

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Visceral Fat is NOT Dangerous

visceral fat is not dangerous

Yes, you read that right.

And yes, I have repeatedly written to you about how dangerous and disease promoting visceral fat is to our health and quality of life. And now, today, I have to modify that stance.

Let me first start by making an apology. In this learning process, trying to make sense of some very complicated physiology and pathologies that are plaguing the American public, there are new discoveries and perspectives that change along the way. That can be frustrating, I get it. It is frustrating for me too. I do not like having to change my position or edit my protocols and programs due to new information but I feel I must. I want the best for myself and my family. I want the best most accurate and effective understanding of what is really going on in this body of mine so that I can make the best, educated, informed decision on how to best engage in this crazy world of ours so I can live as healthy, happy, and stress resilient a life that I possibly can and pass that knowledge on to my children. Hence, I course correct often, and this is one of those moments, I hope you understand.

Often I have described visceral fat as the fat that accumulates in our gut, in the abdomen, under and behind the fat that lines our waist. In doing so I usually grouped together the fat that accumulates around the organs in our trunk with the fat that accumulates within the organs in the same area. Yes, there is fat in both locations, yes, both are indicators of problems and can raise health risks, but they are distinctly different and so are the health implications.

As it turns out, visceral fat, as in the fat around the organs in our gut is just marginally more dangerous than the fat on the outside of our body that upsets us when we see it in the mirror. Organ fat on the other hand, specifically liver fat or the fat that accumulated inside the liver itself due to diet, is the real threat. There is a real eye opening study that I will write about and include later that shows that in reality when isolated and tested it is not the visceral fat that cause our metabolic dysfunction and raises all of our health risks, it is the liver fat.

I have been working on diagrams and pictographics on how this process exactly works and I should have more info and specifics with a visual very soon…..but this is rather complicated stuff, but I think I can get it to make not only sense but give us some immediate direction to avoid or improve it naturally and through lifestyle. At least that is my intention.

What this new information does is to reinforce the liver-centric and hormonal emphasis of how we have been looking at this whole health equation and basing our lifestyle modifications and nutritional and stress resilience protocols on. The bottom line is we have been on the right track and this new info and distinction only supports what we have been doing in our research, work and programs both in my one on one custom programs and in the larger population based programs we are running through Aduro.

All that said, and not jumping into the specifics too prematurely, I can tell you that the number one CAUSE, not correlation, but CAUSE of liver fat is sugar. There simply is no way around it, no way to sugar-coat it, and definitely no way to deny it. Sugar IS what is driving major metabolic dysfunction that leads to metabolic syndrome which sets the stage for weight gain and obesity, diabetes, heart disease, accelerated aging, premature death, and is implicated in cancer and Alzheimer’s as well.

So, what can I do today?

Step One: No added sugar of any kind. Especially in liquid forms.

Step Two: Live the insulin friendly lifestyle (see my blog)

Step Three: Exercise, it promotes fat clearance from the liver.

Step Four: Prioritize Sleep

Step Five: Sit as little as possible….sitting squishes the liver and pisses it off!

More to come my friends.

Here’s to a lovely liver!

Dr. Don

P.S. Do you feel like you've tried EVERYTHING? Feel like you've been let down? I understand! If you want to see if I can personally help you in your health journey... schedule a call with me and let's discuss what you've been through and where you are now... where you want to get... and how I can help you get there.​ >> CLICK HERE TO SCHEDULE A PRIVATE PHONE CALL WITH ME <<

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