Category Archives for Hormones

5 Foundations To Improving Your Health

Hello everybody Dr. Don Clum here, I am your local neighborhood chiropractor and your mild-mannered nutritionist. I am with your Wellness tribe and I am here to introduce a series of courses on the 5 Foundational Factors for any Strategic Health Improvement Program. What does that mean?  These are some principles that you can implore, you can start, you can incorporate into any program to get more of the benefits and results that you're looking for out of it doesn't matter what it is.

And in this series of videos I'm going to go over the five fundamentals that I put into every single one of our programs that we do, doesn't matter what it is, when you do it, who you are.  If you corporate these, if you keep them top of mind, if you thread them throughout what you do... you’ll simply get better results.  I don’t care what it is that you’re doing, and here they are:

No. 1.) Balance Your Neurological Tone.  Tone is everything and how you speak to someone in a relationship and how you approach your body.

No. 2.) Reduce Hormonal Resistance.  If you are hormone resistant you are going into an uphill battle and there's ways to leverage that in your favor and not have such a struggle.

No. 3.) Promote Cellular Level Healing.  That's where life exists, it exists on the cell.  If you get the cell well you get well that's the bottom line and we are gonna go all over that you have to think cellularly when it comes to Health.

No. 4.) Enhanced Physical Fitness.  Now look, we all kind of know that physical fitness is part of life, it’s at least a part of a healthy life and any health recovery or promotion effort that you want to do.  But I’m going to detail I’m gonna tell you why, which ones to do and why, how to do them and what's been shown to make the biggest impact so that at least you have the information to choose wisely and mix that into your program.

No. 5.) You need to Prioritize Your Sleep people, we have to do this.  Sleep cannot be an afterthought, if it is we are in a losing battle we have to have prioritize our sleep and we have to have some fundamental ways to approach it and that's we're going to go over.

So here you go the... five foundational factors for any health strategic improvement program it doesn’t matter what you want to do, doesn't matter if you just want to get generally healthier doesn't matter if you want to lose weight doesn't matter if you want to gain muscle, if you want to go into a new workout concept, the new workout plan. You want to start working out from zero or you're already at a high level it doesn't matter. It doesn't matter if you're trying to recover from an illness, maybe a chronic illness maybe some sort of hormonal problem or other issue that might be coming up in your life. It doesn’t matter what you apply this to.

And also it doesn’t contradict anything else that you’re doing. This does not replace anything else that you’re doing. You can incorporate this into a medical program, into a holistic program into a psychology program into any other program you want because it’s about lifestyle, it’s about how you think and how you intertwine them into what you’re going to do by keeping them top of mind and touching each one every step of the way.

I guarantee you will get more out of it.  So enjoy this series of videos to help you keep these concepts of bouncing in or out neurological tone, reduce hormonal resistance, promotes cellular healing, enhance physical fitness and prioritizing your sleep as you go through anything that you want to go through so you can get more out of it and you can have a deeper level of success faster more efficiently and then above all in a healthy matter so hope you like it click through it's a free program enjoy and send me your feedback we can't wait to hear it and hope you get a lot out of it thank you very much.

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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Reducing Hormonal Resistance

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Very important theme here. Hormones run the show my friends. The nervous system is a major player here. Neurological tone, the brain and nervous system controls the broad movements and every action in our body, but they don't innervate the cells. The nerves come all the way down to the tissue level and then the hormones take over.

It's actually the hormones who get in the cell and drive metabolism. It's actually the hormones that create cellular level energy. Who turn it off, turn it on and pump it up. It's actually the hormones that get into the nucleus and the DNA of the cell and actually turn on and turn off our genes. So what you think about activating certain genes or deactivating epigenetically or otherwise, you're thinking hormones. So look hormones are important and we're gonna go into it.

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So what is hormone resistance? Take a look at these pictures. I always tell people, hormones whisper, they don't scream. This first picture, this cartoon picture, is this woman is screaming at this guy. And this role could be reversed. Don't get me wrong. When we scream at someone, when I scream at my kids, it might work initially. But eventually it doesn't work. I can't keep screaming and expect to have a positive outcome. They stop listening. They tune me out, just like my wife does when I scream at her or she does at me. That's a normal thing.

It happens on a cellular level too with our hormones. So check out the dude and the lady up in the corner, the right corner there. She's whispering. Do you think she's got his attention? She's close, she's intimate. She's soft spoken. She's being very direct. She's not shouting, she's whispering. And she's got his full attention. And therefore she has the potential to get his full response. Right? That's what we call effective efficience communication. It happens in our relationships and it happens in our cells. When it happens in our cells, we call it being hormonally sensitive.

Now a lot of people misjudge the word sensitive as a bad thing, but it's not. It's a good thing. Hormone resistance is a bad thing. And then over time if we keep doing it, you can look at that couple down there. She's talking, she's saying her thing and he's checked out. He doesn't care. He's been doing that for 30 years. And it's bad. What happens in our body when we get hormone resistance, we get things like insulin resistance. Which leads to pre-diabetes, metabolic syndrome, type-II diabetes. It's also now known to cause cardiovascular disease. It's also linked to type-III diabetes, what we're calling Alzheimer's and dementia. It's also a contributing factor to cancers as well as autoimmune issues. And do I go on? It is really a big deal. And that's just insulin resistance.

We have something called low T. Most of the time that's just misinterpreted as testosterone resistance. Estrogen issues. Estrogen resistance. Hypothyroid. Thyroid resistance. We can use this analogy and example in all of them. They have different mechanics and things like that. They show up differently, but it's the same concept. They all work in the same type of manner. So, we don't want to be hormonally resistant. Hormones whisper. They do not scream. They whisper and a little goes a long way. Let's build on that from this point forward.

First, insulin. Now look, I think insulin is a sleeping giant in health and healthcare. It is the most common hormonal disrupter that any practitioner in the field, across the board is gonna see in their lifetime at this point. It's a big deal. Insulin resistance drives everything. Now insulin has a buddy there. They're connected at the hip. It's called cortisol. These two are the only two hormones that you can activate at any time you want, by the way you think, the way you move, the way you eat and things like that. You can keep both of these on 24/7. Most other hormones you can't do that.

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Now every hormone has a set of rules and the way it plays with other kids on the playing field. Insulin for example. That's my little drawing there, my picture graphic of a teeter totter which mean when one goes up the other goes down. They have an inverse relationship. And insulin has one of those with human growth hormone. They oppose each other. When insulin is on, your human growth hormone is down. And so there's ways to approach insulin where you can drive insulin down through certain choices. And drive human growth hormone up to get the same net effect. Pretty cool. They have an inverse relationship right there.

Cortisol also has a teeter totter here and an inverse relationship with oxytocin. Oxytocin is another sleeper, man. People do not pay enough attention to oxytocin. Just understand that oxytocin is activated when we do human things. Bonding, talking, touching, hugging, laughing. Everything that makes us human, makes us social, promotes oxytocin and can crush cortisol.

Now look. We've got some other teeter totters here. Cortisol and testosterone have a teeter totter. When cortisol goes up, it drives testosterone down. Testosterone is our general go to motivational hormone. Cortisol is our quick, ready stress response hormone. They can mess each other up. Insulin and estrogen have an inverse relationship. So all these women going into premenopausal, postmenopausal, menopausal area that are worried about their estrogen levels dropping. It could be from a chronic high level of insulin, or insulin resistance. Women who have normal insulin levels and responses that are not insulin resistant, have very little symptomatology for menopause. They could actually go through it and not even know they went through because they are hormonally sound. And insulin just might be the key factor there.

Testosterone and estrogen are connected by a teeter totter. When one's up the other is down. Because they both have the same precursor up there. DHEA is a positive hormone when we're in a good spot. We're living on the positive emotion side of that spectrum that we talked about before. And also it comes from a good balanced healthy diet. From good cruciferous and high nutrient dense vegetables and healthy fats. Animals that have been raised well, they produce good fats, you get the DHEA and that helps promote the proper balance between estrogen and progesterone.

Then we have thyroid here. Thyroid and insulin, man, they've got a weird relationship. They are part of the trifecta which is insulin, thyroid and cortisol. But look. Thyroid, when people have thyroid problems, like hypothyroid issues, it actually causes fat cells to increase the number of insulin receptors they have in the fat cell. Which means it's more susceptible to getting fat because insulin is the gateway hormone that controls our fat stores. So there's a relationship there when you go on a synthetic thyroid medication, it can make your body 300% more insulin resistant. So now you've got more fat cell insulin receptors. More easily filling up those fat cells. And the rest of your body is insulin resistant, which drives insulin levels up. You've got a perfect storm, in this case, a thyroid storm for weight gain. And it's not because of the thyroid. It's because of the connection to insulin.

So you can just see, they're all connected. Every hormone across the board has a different relationship with the other ones. And so we just want to try to illustrate that here, and show you how, not only can you address, one hormone directly. But you can address the other hormones that have a relationship with it to help give you what I call a net positive gain in your efforts.

So we're gonna keep in mind that hormones whisper. They don't scream. They're very powerful because they're all interrelated. They play on each other and there's a lot of ways we can use that to our advantage.

So you can see, your hormones are all connected. Every hormone across the board has a different relationship with the other ones. And we just want to try to illustrate that here, and show you how, not only can you address, one hormone directly. But you can address the other hormones that have a relationship with it to help give you what I call a net positive gain in your efforts.

Also keep in mind that hormones whisper. They don't scream. They're very powerful when they're all interrelated. They play on each other and there's a lot of ways we can use that to our advantage. Where do we start? Let's take a look at some of these. Oxytocin. I put that up there because it is what makes us human. And our humanity will help balance out all the negative effects of these other hormones, like cortisol, adrenaline and so forth. So let's take a look.

How do we get more oxytocin? We do it through laughter. You've heard the phrase laughter is the best medicine. That's because when you laugh you trigger and stimulate oxytocin. Bonding, as in the mother when they breast feed, but also when you talk to your kids. When you go and do something fun with them. When you just hang out. When you connect with someone. That's bonding. That stimulates a lot of oxytocin. Talking, as in talk therapy, or just talking with your spouse. Talking with your co-worker. Taking a walk and just talking. That connection promotes the bonding mechanism and it promotes more oxytocin. Compliments, whether they're real of fake, guess what. When you give one, or receive one, you stimulate a whole lot of oxytocin. So be generous with your words.

This is a message from my mother Cathy Clum. She always said, be generous with your words. They cost nothing, yet they might be the most valuable thing someone could receive that day. So keep that in mind. Compliment a lot. And hugs. Hugs as well as handshakes. Handshakes work too. That physical connection, that touching stimulates oxytocin, will crush cortisol and push you in the right direction.

Word from Cathy Clum

Resiliency. We're talking about cortisol here. So we want to do paced breathing like we've already been over, the meditation and the adjustments. Then we have diet concepts. How can we support this with diet? Well, we want to first increase those healthy fats. Healthy fats are any fats that are not processed. As in through a chemical or some kind of manufacturing procedure. So they are natural fats, like olive oil. Like healthy raised dairy fats. Like coconut oil. Those are my favorites. Get them in at every meal.

You want to be insulin friendly. Take a look online and find out what stimulates insulin versus what stimulates blood sugar. They're not the same. So you want to eat in a way that's low carb, natural carb. No processed carbs, no sugars, no grains, no starches so you can become insulin friendly with that. Just like it says here. Cut the sugars, grains, starches and you can start fasting. And we're gonna go through a whole video series on fasting. All the different kinds of fasting. How to rotate them through your life. How to put them in as a bigger part of your health concepts. So keep an eye out for that. Those will be coming.

Exercise. Hormonally, heavy weights do a lot. They are the heavy lifters. Right? Heavy weights, so lift heavy weights. That's relative to who you are, where you are with your health and your exercise level and your fitness level. Just work on something, but you want to lift something that you can only lift maybe 8 or 10 times max. Heavy enough weight that by the end you're having trouble. And you also want to try out the variable output exercise. That's a combination of different types of workouts as well as high intensity type interval training. Keep those in your routines. Those will help with your hormones.

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And then some added ideas are things like temperature acclimation. We don't get cold anymore. Put your temperature down in your bedroom when you sleep. You want it to be around 67 degrees. You don't want it to be too hot in there. You want to take cold showers. You want your body to acclimate to heat and there's different advanced ways we'll go over on how to do that with sauna's, with biomats, with exercise, with hot bathtubs and taking baths and things like that.

Also add a lot of sea salt to food. Make sure it's real sea salt because that's an ocean that was never polluted my humans, so I like that one. But any natural whole organic salt.

Hydration. Stay hydrated. 3 liters of water or more a day. And no stimulants, that's caffeine, that's sugar, that's artificial stimulants, artificial colors, artificial neurotoxins that are out there. Number one I can think of is caramel coloring. Big, big bad news type of thing. So keep away from anything with caramel coloring, caffeine and so forth. Or if you're gonna use it with coffee, stick to one a day and prolong it to the longest you can in the morning.

So hopefully those will help you balance out those hormones and you will be able to push those teeter totters in the right direction. Hopefully you got a whole lot out of this.

Check out the next article in the series… Cellular Health and Healing. Drop your comments in below, send us your feedback, your critique, your added points or what worked for you, what didn't work for you. It's always appreciated. Thank you for being here. See you on the next one.

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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Cellular Health and Healing

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Everything comes from the cell. We're made up of seventy trillion plus cells and our overall global health is reflected by how well our individual cell health is. Look, here's the picture, that's a cell. All cells operate in the same fashion, every cell of our body came from one cell that divided and divided and divided and became our eyeball cell, that became our hair cell, that became our toenail cell, that became our liver cell, heart cell, brain cell, everything else. They all function on the same basic level, even though now they may look differently.

What I'm trying to show here, on this slide is that if your cells are happy, your body is healthy, it's happy and it's going to have longevity, free of disease. Keep that in mind.

Cellular Health and Healing 1

That is the bi lipid layer of fat that makes up our cell membrane. Inside our cell we have a nucleus, it's often called the brain of our cell. That's where our DNA and our genetic code is. We also have these little organelles called mitochondria, they make what's called ATP which is cellular energy. The cellular energy is what cumulates and what makes our life energy in order for us to take out all of the responsibilities and actions that our bodies take on a daily, moment to moment, second to second level.

Over here we have some little saturated fat islands all over the cell membranes with those hairs, it looks like on top. It's not, they're receptors for hormones. There's all different kinds of hormones, estrogen, thyroid, testosterone, cortisol, insulin, over 400 of them. If you include neuro-transmitters even more. What they do is they all go in, they float around our system and just like that one there, it gets onto our receptor, it docks like a boat in a slip and that's how it transmits its information into our cell.

The cell also eats so it's got a way to get good stuff in and it also eliminates, so it's got a way to get bad stuff out. We have this thing called free radicals. This is what I call mayhem, like from the All State commercial that terrorizes everything, a free radical. A free radical is produced from different physiology and reactions in our body. When we have one or two, no big deal but when you have a lot, and it's been estimated that we get 10,000 to 1 million free radical hits, per cell, in our body per day, that's a lot and that starts to cause an issue. What it does is it starts to inflame through a process called oxidation our cell membrane.

Cellular Health and Healing 2

Oxidation in our car is called rust and when we get rust it starts to break down, when our cell membrane starts to oxidize then different issues start to happen as well. What happens is it gets less permeable. It gets more rigid and the bad stuff that's on the inside can't get out and the good stuff that's on the outside trying to get in can't get in. Now we've got a problem going. We have a problem, and what's that problem? The rigid, less fluid, less permeable membrane is creating a barrier for our health and our function. Then that bad stuff starts to back up within our cell and it also oxidizes and inflames our nucleus where our DNA is and that can trigger different problems. You have inflammation and oxidation going on in your mitochondria, and what does that do, it drives down your cellular energy. When it happens in a nucleus it can cause mutations of our DNA which cause disease and it can cause accelerated aging.

Not good, this is one pissed off cell going on. What's our number one source of free radicals? See that flashing over on the side? Guess what it is? Fuel, and what does that mean? Food and so we'll get into that in a second. Now, antioxidants, have you ever heard of that? Antioxidants, those are, just like they sound, they're the anti process of the oxidation that we don't want. What they are, they are the antidote to the free radical poison that happens in our body and normally in an ideal state, 1:1, they kick, they hook up, they bond, they get connected and then they can get taken out of the body. See that? Boom, they connect and they get shuttled right out of the body. We get our antioxidants from food but our number one source of free radicals are also from food which I'll explain in a second.

What are the good antioxidants in food? The example here I have is Vitamin C and why do we like it? Because it's an antioxidant that provides a 5:1 kill ratio between the antioxidant and the free radical. That Vitamin C has got five extra electrons and it can neutralize five free radicals and that's a 5:1 return. Who wouldn't take that? I would take that but look inside, see this is inside the cell, that stands for glutathione, super oxide dismutasing catalyst. These are antioxidants that are made within our nucleus from our genetic strands within the cell. These are major player antioxidants. They have a million to one return. They have a million electrons to give. That makes it 200,000 times stronger than Vitamin C and everyone out there, including my Mom who gave me Vitamin C all growing up, knows that Vitamin C is a good thing. If I was a betting man, where would I put my efforts? On the internal, inner cellular produced antioxidants with a million to one return or my food that can give me a 5:1 return? Vitamin C is not the only one, it can be Vitamin E, it can be Vitamin D, it could be Cocu 10. There's a lot of different things.

Truth be told, I want both. I'm not going to pick one or the other. I want both. What I want more of in particular, right there, I want more of that. I want that internal antioxidant load. Basically that comes from how you live your life. Look, that internal antioxidant load, that million to one return, doesn't come from what you take. It comes from how you make it. It's not what you take, it's what your body makes that keeps you healthy. That brings us all back to the lifestyle I want to go through. Now, if you remember, I said the number one source of free radicals is our fuel or our food. This is where it comes in. Sugar burning versus fat burning.

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Check it out, on the left you have a wood burning stove that's not ventilating too well, that's sugar burning. It burns hot, it's got a lot of smoke, it contaminates everything, it's messy. Versus on the right, that's fat burning, that's butane, that's natural gas, it burns clean, it burns efficient, you can really isolate it down right there. That's the difference. When you are a chronic sugar burner and you're burning hot and dirty like that, you're producing 50 times the free radical load, just from making energy that you do when you're burning the fat, which is over here in this example, is the natural gas. That's a big difference. Just shifting from being a chronic sugar burner to a fat burner reduces your overall free radical load by 50 times. That is the number one influence we have in our life.

How do we do that? Where do we start? First, shift to eating three meals a day. In the beginning I don't even care what you eat, just don't snack. Eat breakfast lunch and dinner, whatever you want, three meals a day but keep it to that. Even eat more on those days if you want. Then, as you get good at that you add more healthy fats, add in avocado, add in whole unroasted and unseasoned nuts, add in olives and olive oil, add in coconut products and coconut oil, cook some things at low heat with butter.

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When you're good at that, then you cut out the sugars, the grains, the starches that we talked about last time. Then you increase your exercise. Use the variable output exercise and build resilience which we're going to go into in the next article… Healing With Enhanced Physical Fitness. We talked about that with the pace breathing, with the meditation, with the awareness and the stress management.

That's how you do it, that's how you start. Baby steps build to bigger steps. Give it a try, send us your feedback, tell us what you like, what you don't like. If nothing else, check out the next article. Glad to have you hear. Dr. Don Clum with Your Wellness Tribe. See you on the next one.

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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Stress Has Received A Bad Rap

As it turns out the most deleterious result from stress comes before the stress occurs and depends on how you view stress, be it harmful to your health or not.

Stress promotes better resiliency, and the absence of stress could be argued to promote emotional instability.

Another big mistake around the concept of stress is that people assume there is only one stress response, fight or flight. They think that cortisol is the enemy and what results form their daily stress.

The truth is that stress can trigger a whole myriad of responses mediated by a whole slew of different hormones.

Many stress responses actually set our physiology up for learning, appreciation, growing, bonding, and literally being happier.

And believe it or not the more stressed people report to being the more money they make, the more happy the report being, the more meaning they say they have in their life, the longer they live, the more productive they are, and the healthier they are as well.

If there is a killer side of stress it is not the stress itself but how we perceive stress to effect us well before the stress shows up. It is our thinking and framework around stress that determines the outcome when it does show up.

In this light I think none of us feel we can eliminate stress from our lives and I believe that trying to do so would make us worse.

In that light I say bring it on, here's to growing stronger and more resilient to stress and enjoying all that comes from that!

Rise to the challenge 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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Sleeping Your Way To Better Health

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We have to prioritize our sleep. Take a look at these pictures on here. We simply need to sleep better. Sleep affects every single element of our entire life.

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Look at that baby. That baby's asleep. I want to sleep like that. Look at that woman down there. She not quite a baby, but man, she looks pretty restful herself. Most Americans aren't getting consistent regular quality sleep and it's so common that they write it off as normal. That's a big deal. Every single function in our body, of our body requires proper sleep.

We didn't even know why we needed to sleep for a long time. We still are kind of guessing, but we know if we don't get it, we die. We know if we don't get enough, if it gets interrupted and it's not good enough quality, that our biological functions, our brain and its ability to think and process, our hormones, our immune system, everything gets shut down and starts to go downhill. It's important. Bottom line. We have to prioritize our sleep.

Let's keep going. Watch your tone. We've talked about the neurological tone and it has a big deal with how we sleep. Take a look at this here. Your mind, your body, your sleep, they're all interrelated. The mind and body's connected by sleep and then you can think of it as your mind controlling sympathetic and your body controlling parasympathetic. Remember, those are on a teeter totter. For the most part, when one is up, the other one's down.

Sleeping Your Way To Better Health 2

Granted, there are subsets of those systems that can be affected by everything else, but look, let's take the big picture here. The mind and the body are connected through sleep. That's when they actually can shut down. They can start to detoxify, they can start to heal, they can start to grow. They can process memories, they could regenerate hormones, receptors, and the list goes on and on.

It'll have a huge impact on your day in, day out tone of your nervous system whether you're stuck in low parasympathetic mode or not, whether you're running primarily on that gas pedal and can't stop or not. Keep that in mind. Sleep plays the hidden role here. Do not underestimate it. Do not forget about it and always remember to prioritize it.

Here is just how deep sleep or the lack of it can go into our lives and our health. Take a look. Sleep deprivation leads to ghrelin and leptin issues. Those are our satiation, our being satisfied from eating and our hunger hormones. Sleep deprivation can influence our time and opportunity to eat, it can decrease our body temperature overall, it can increase our fatigue, and it can also increase cortisol or stress levels in our sympathetic tone.

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Now look how it leads across the board here. These things can lead to increased appetite, wanting to eat more, and therefore taking in more food than we need and driving cravings. It could also lower our metabolism. You get a combination of eating more with lower metabolism, we got problems. That relates to a hormonal issue in that big oval on the next step.

What happens is we get increased insulin levels and we get higher exposure to insulin, both of which drive insulin resistance. At the same note, we get decreased glucose tolerance which means the little or a lot of the glucose that we're taking in isn't being tolerated well. You get a combination of insulin resistance and glucose intolerance.

Although they're connected, they can be independently separate and they can compound on us causing, as you continue over to that last row, insulin resistance. The gateway hormonal disruptor as I always call it, which leads to weight gain and obesity, which drives metabolic syndrome which then produces chronic disease as in pre-diabetes, type 2 diabetes, cardiovascular issues, cardiovascular disease, heart attacks, so forth, stroke, dementia, Alzheimer's, and much, much more.

This is the major driver to all chronic disease is insulin resistance, is the oxidative process that we've already gone over. Look how sleep, just from sleep deprivation, irregular, inconsistent sleep can drive that whole process, never mind all the other efforts that you're making in your workouts, in your food choices, in your meal timing, in the quality and quantity of what you eat and how you're managing your stress. Sleep can trump them all.

When we say prioritize your sleep, this is exactly why and what we mean. All right, so now that you know how important it is, here's where to start. Create your sleep sanctuary. What does that mean?

Your bedroom is your sleep sanctuary. It is not a place for junk. It is not a place for garbage. It is not a place for clutter. It is not a place to work. This is where you go to sleep or enjoy adult related bed activities (those have their own health benefits). That's it, all right? You want to create a sleep sanctuary that you find relaxing, that you find inviting, that you find comfortable so that you can start the process and prioritize your sleep.

Part of that is the wind down ritual. You have to create a time and a concept to wind down. A lot of people, what they do, is they go through their day. They're running around, they're chasing the kids, they're working. They're turning this in, they're paying their bills, they're feeding the dog, and then, oh look, it's 10:00.

Everyone's laying down, okay, boom, bang, bing, all laying down and their eyes go bing! Wide open. They're like, "Wait a minute, this is my bedtime. I'm laying down. Why am I not sleeping?" Because your body's still jamming through everything you went today. You didn't create a separation. You didn't do your wind down ritual. That could be as easy as taking 20, 30, 40, 60 minutes to just relax.

How do you do that? You move to the next one. Disconnect. Turn off all electronics. No phones, no tablets, iPads, and iPods. No computer. No TV, all right? Turn those lights down. Put on candles if you can. Read a little bit. Turn some music on. Talk to your spouse. Call a friend. Walk around. Feed your animals. Water your plants.

Sleeping Your Way To Better Health 4

I don't care what it is, but disconnect and just enjoy and relish and celebrate that silence like we talked about in earlier concepts. Get ready mentally to de-stress and get ready for bed. Of course, get comfy. Be comfortable. Wear the pajamas you like or wear nothing if that's what you like, whatever it is that when you get into bed, you're going to be comfortable.

You don't want to be too warm, you don't want to be too restricted. No bras, no waistbands, no tight this or tight that. Nothing. You want to be nice and comfy and of course you want to be cool. I'm not talking about how you look, I'm talking about cooling that room down. Don't use too many blankets. You want to be just a little bit cool as you sleep.

The magic number that I heard is around 67 degrees. You're a little bit cool there, your body will kick in, your temperature will come down. It's the down regulation of your body temperature that starts all the hormones that help us sleep and get into REM. Just be cool. Don't get under a whole bunch of down blankets and take a hot shower and then get under there and snuggle especially on the cold nights when that's tempting.

Be mindful. Don't do that. Keep the room cool. Put a fan on if you need it. Don't overheat. Light bedding, light sheets. It'll pay off in the long term. In the beginning, it might be a little bit difficult. You might have to figure this out, but your body will get used to it. We need that temperature variation to keep our metabolism and hormones in check, all right? Try it out. Here's my…

My 12 Step Plan For Sleep Recovery:

  1. No caffeine after 3 pm
  2. Drink 3 liters of water per day
  3. Add EXTRA sea salt to all food you eat
  4. De-clutter your bedroom
  5. Make sure the room is DARK
  6. Stop all electronics at LEAST 30 minutes (60 is better) before you lay down to go to sleep.
  7. Take a cold shower in the morning.
  8. Wear comfy bed clothes
  9. Keep the room 67 degrees or lower at night
  10. Drink a warm herbal tea (camomile is my favorite....and no caffeine) one hour before bed.
  11. Take 3 minutes, just 3 minutes and breathe in for a 5 second count and breath out for a 5 second count in a quiet place while sitting and calm.....suggested 2 hours before bed.
  12.  Add one whole avocado to your daily food in any way you like.

Give us all the feedback you can, simply comment and share below. Was it relevant to you? Again, this is Dr. Don Clum with Your Wellness Tribe. Let's work together and we can get our entire tribe, our entire community healthier one step at a time. Thank you very much. We'll see you on the next one. Keep your eye out for future articles and videos.

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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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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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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Any Idea What The Courage Hormone Is?

The hormone that makes us brave?

When I first read about the description for this hormone I thought first of testosterone, adrenaline, or even cortisol. But I was mistaken.

This hormone is the hormone that I have been speaking about as the under-appreciated giant hormone personality in our lives and health.

This hormone has the ability to destroy the negative effects and high levels of chronic stress hormones like cortisol.

The way this hormone works and why it is considered the courage hormone is that when this hormone is stimulated it down regulates our fear response and can stop the fight or flight response of freeze or flee. When activated it amps up our social awareness and lights up areas of the brain associated with meaning and value and has been shown to make people more trusting, be more trust worthy and help others.

The hormone I am talking about is oxytocin. Oxytocin drives our mental awareness to what is important to us, opens our thinking to include others and promote empathy as it stimulates trust and therefor gives us courage to act in our social world and makes us brave with less fear and more compassion.

Oxytocin has been called the "bonding" hormone or the "love" hormone and is strongly stimulated during breast feeding, intimacy, and in close familiar relationships. It is also stimulated when you get or receive a compliment, play with your kids, when you hug or shake someones hand, when you pet your dog or cat, when you talk and when you journal.

The biggest social evidence of the power of oxytocin is how it changes our physiology through laughter. We have all heard that laughter is the best medicine and we can thank oxytocin for that.

Men in particular I hope you are reading and hearing this message. Many men experience mild to moderate depression and write it off under the guise of stress, corporate living, being the provider, having an "A" personality or being a "driver." These are issues I speak about in my presentation on the "Irritable Male Syndrome," and they are very real, and at these levels very responsive to oxytocin "therapy." Keep it in mind my brothers.

My friends I extend a virtual hug and mental handshake as I tell you all that I love and appreciate you and hope you join me today in seeking out a little extra humor and together we can all build up a little bit more courage and live the life of the brave!

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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