If hunger nags on any particular program, then the likelihood of success drops dramatically. When intense hunger hits we have seen people drop an entire program within days, or even on the first day.
The truth is, what people feel and think is hunger driving their eating really isn't.
Hunger is a hormonal response, not a caloric response, that is triggered via a group of specific metabolic pathways that respond to eating fat and protein and is highly connect to the thirst response.
There is no such thing as acute hunger. True hunger takes time to come on and when it does it does so gradually and does not make us feel sluggish, get stomach pains, make us light headed, shaky, give us a headache, or make us anxious.
If you feel any or all of those things when you skip a meal or snack, it is important to know that it is not true hunger. What you are feeling is what we call, "a need to eat," or a false hunger.
It is this uncomfortable, distracting sensation that is mostly responsible for forcing people to break their new eating programs, diets, or weight loss attempt.
The Need to Eat pathway is controlled by a completely different mechanism pathway, and not the hunger/thirst pathway, called the endorphin pathway. This pathway is stimulated by eating sugar/grains. This pathway lives in your brain and is mediated by dopamine, not your stomach or intestines like hunger.
This dopamine pathway is the same one triggered in addiction to alcohol, drugs, cigarettes, gambling and so on. When this pathway is on full swing from your diet it is very hard to make any changes and get free.....for some near impossible and is always activated in obesity. One can not gain the fat seen in obesity by only stimulating the hunger pathway, you need sugar/grains and this endorphin pathway to be activated to reach obesity.
AND, obese or not, if you want to lose weight, you HAVE to down-regulate this endorphin pathway and get the sugar addiction cycle under control or you will feel "hungry" and ruin your chances of success.
Here are 3 steps to do this in phases:
1. Add healthy fat to each meal for a while
2. Shift to eating only 3 meals and cut snacking if you do it
3. Cut grains then sugar
1. Short intense exercise 30 minutes before a meal (like 6 minutes)
2. Drink lots of water and use whole sea salt liberally
3. Focus on the means over the end and set lofty goals
Follow the phases and you will have the least impact on false hunger and as that endorphin cycle loosens it's grip on you and hunger stops driving your actions and is almost gone, then you can dive into some advanced concepts of rotational eating, modified fasting, and advanced eating combinations and push further.
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 <<
I do not believe insulin is designed to regulate blood sugar.
I believe insulin has evolved to regulate fat storage and in the process can effect blood sugar.
Insulin as a blood sugar regulator is a modern utility, completely post genetically. A reaction that we have used as a crutch and are simply burning out.
Never in our existence (besides modern times and ancient Egypt...still modern times comparatively) have we ever had to hormonally lower blood sugar. Diffusion, as in a concentration gradient balance inside and outside the cell is what governs 80% of our body's cells uptake of glucose.
Only fat and muscle cells use insulin to get glucose.....end even those cells have other transport systems for glucose.
Every cell, except red blood cells, can use ketones (a product of fat burning) for energy production with 50 times less the oxidative stress.
Like lactate dehydrogenase, the enzyme that breaks down alcohol (alcohol is new in our evolution), insulin is was not created for glucose, but as a secondary effect helps it.
Our body makes glucose as we need it and insulin is there to shuttle any extra into fat....and consequently block fat burning as it does.
We have never needed to deal with excess blood sugar. We have many ways to raise blood sugar naturally, but only one way to lower it when too high (insulin). We have limited sugar metabolism pathways and when in play they shut down longevity and disease defending genes. Our stomach has high acidity, our intestines low fermentation capacity, we store fat easily and have small sugar stores, and our brain chooses fat over sugar when challenged.
Sugar and refined carbs (grains) do not work in our hunger/thirst metabolic pathways, only protein and fat do. Sugar and grains drive our "need to eat sensation," or in other words our carb addiction cycle and work through our endorphin pathway.....which leads to addiction.
This is why sugar and grains are more addictive physiologically and sociologically that crack, heroine, or alcohol.
This is also why the entire body breaks down when there is high insulin and glucose levels over time. Heart disease, diabetes, obesity, and cancer are all effects of sugar and insulin. Of course environmental toxins, stress, and genetic susceptibility play a role, but they are a far second.
Our poor little pancreas simply burns out from the constant demand of insulin, and our body gets fed up with continual nagging of insulin trying to do a job that it was never supposed to do.
In this case, it is moderation that is killing us. Thinking that a little here and there, some sugar treats and a bread exception once and a while won't make a big difference is rotting our bodies fro the inside out with each and every bite.
You want a reason for our degenerative health issues and obesity.....sorry folks, its sugar and things that turn right to sugar...i.e. grains and processed carbs, proteins, and chemical toxins. YES, it really might just be that simple.
You want an action step, eliminate sugar, grains and processed carbs.....and your life will change for the better, I guarantee it!
Back to your normal thinking, thanks for the indulgence if you have read this far.
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 <<
Why? It really could be causing hormonal harm and weight gain as it shortens your life span.
I can find NO BENEFIT from this new age 5-7 eating time concept at all, but a lot of potential detriment.
Snacking was invented by the snack food companies just like the phrase, "breakfast is the most important meal of the day," was made by the cereal people.
By snacking you are raising your blood glucose and insulin levels in between meals. Since blood glucose lowers after eating faster than insulin, by the time your next meal or snack comes around it has not come back to baseline and gets bumped up again with the next feeding only to end the day way higher than baseline and will slowly START to truly come down as you sleep....not good.
Our insulin response is stronger at night naturally, at least post sunset, and stacking this beachball at a concert effect of bouncing insulin up continuously during the day with multiple eating times then you get a double whammy in the early to late evening keeping insulin abnormally high as you go to bed.
Insulin is the entry level, gateway hormonal disrupter and will push back normal hormonal cascades to later in the evening as it lowers. This can magnify the 2-4 am wake up with wide eyes effect, and the drag out of bed in the morning syndrome....or just keep one tossing and turning and get simple a bad nights sleep. Since healing, repair, detox, and hormonal reset happens while we get quality sleep.....this is not good.
And insulin at the end of the day is the signaler for fat gain and keeping fat form coming off.....you want that guy lingering at your hormonal party?
So what can I do Doc?
- Switch to 3 meals a day
- Skip breakfast every other day
- Eat only breakfast and a late lunch 3 days a week
Go getter next steps:
- alternate day fasting
- extended day fasting
- going high fat low to no carb in cycles
Once hormones and insulin/weight are at a better place, go back to the first 3 progression options.
Let me know how it goes!
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 <<
I am not so sure about that.
I actually think that is an assumption.
When the brain gets injured it ups its ketone utility dramatically, regardless of your diet or the presence of glucose.
So, when challenged, when energy efficiency is most crucial and function most delicate the brain turns to ketones for fuel, not glucose.
Some people go so far as to say that nutritional ketosis is dangerous, specifically for the brain. Why then would the brain selectively use ketones when energy and metabolism are the most critical? It is not that the brain can not use glucose, it essentially chooses not to.
We know both high levels of glucose and the metabolism of glucose can be toxic. During glucose metabolism 50 times the amount of free radicals are produced compared to fat, and that might be key. It would make sense that when the brain is injured it switches to fat (ketone) metabolism to protect itself from the oxidative stress of those free radicals at its most vulnerable moment.
Sugar burning and high sugar levels also reduces our cognitive (mental) functioning. High levels of blood sugar and insulin both promote increased muscle loss after exercise while ketones have been shown to preserve it and high levels of oxidative stress has been shown to promote muscle wasting during exercise, inactivity, and in dystrophy.
If that is true, then I would want to do what I can to make ketones as available as possible in my system for the brain to use in normal function as well as repair. By doing so I would also want to lower my oxidative stress significantly in my whole body and start to detox, repair, burn fat, and balance hormones in the process, naturally.
That all being said I would conclude that fat burning (ketone production) is not only NOT dangerous to our body or brain but the preferred fuel for it to function, for us to think, be strong and move well, and the most health promoting option.
What do you think? Am I off track?
Hello everybody Dr. Don Clum here with YourWellnessTribe.com here we are going to go over the third video in the hormonal man series. Let's start my timer so I don't over go and use too much of your times. So what we've been talking about is the concept of the irritable male of the hormonal male and how that expresses itself and how we can actually start to work towards solving in towards recuperating from it. First thing men out there need to know it's not your woman's problem women what you need to know out there when you're male hits this change of behavior. Hits as moody epic of his life and starts to see these changes we can go from nice to terrible in one second. Where you can change his mind where you can just seem to be irritable and nasty for no reason like the grumpy old man syndrome. Just understand that is a process is going on within his body he might not be aware at all that it's going on and women you need to know it's not your fault.
Even if he blames you you didn't do this this is not your issue this is his issue but you're part of this because you live together. You guys share the same space you're part of his life part of his world part of his reality so there's something to learn on both sides today's topic specifically is going through brain chemistry and how this influences irritability. And anger and outbursts in the man in this irritable male complex but also it's the same pathway that drives a lot of the issues we have with chronic stress whether you're a man or a woman. It also the same pathway that's getting stressed overused and creating workarounds as addiction it doesn't matter whether it's food addiction carbs sugars or other foods or it's physical addiction such as alcohol tobacco and drugs or it's behavioral addictions. Such as gambling internet use and things like that it doesn't matter what it is they all still ate the same pathways and these three things the irritable male cycle. Stress in men and women in the addicting cycle of men and women all share some very similar pathways that get really worked up in this process I'm going to show you what that means. So here we have the brain chemistry right we have the brain right here going down to the spinal cord and this believe it or not one of the biggest influences on how your brain works how clearly you think how well you can remember something and how your attitude might change comes down to energy. Energy yeah when your brain, brain uses a lot of energy needs a steady flow of energy whether that's coming from glucose and the form of sugar or it's coming from ketones from fat burning which we prefer I'm using our other videos. It needs a lot of steady energy, energy energy energy and it's not the energy highs like when people go on a sugar butt binge that actually throw it off is that is that resulting low that follows any high that doesn't we'll go into that in a second.
Another thing that drives brain function and can affect it on a very subjective level is it how we remember things how how edgy we get how well clearly we can we can think. Is our is our nutrient needs because the process of using that energy uses a whole lot of different nutrients and cofactors and different elements to process that energy that if they're not there the brain. And the cells will start to cut corners and use alternate mechanisms to get the energy that it needs at all cost. Because it means either living or dying so it will it will down regulate itself to a lower process to get that energy. It's almost like if you have a high performing vehicle you're driving around in a Ferrari. What you put in that car you put in the highest octane highest quality fuel you can like taking that Ferrari now and saying oh well I got problems going on in its economic or I can't get to the fuel source that I want and so I'm going to down regulate the super. And then same thing issues keep going on and there's problems with going in the road and so then I down regulate the plus. Then to regular then I start trying to put leaded gas in there I just keep down regulating the quality of my fuel in this high performing vehicle anything happens to that vehicle.
It has problems just shifting from the super special high level to plus you'll see a change. Never mind going all the way down and then eventually you know having serious problems. The brain does the same thing it's like cutting corners and doing things that normally wouldn't do if it had all the nutrients it needs to make the highest energy possible to keep it running, keep that in mind. And then we have the addiction cycle. The addiction cycle now think of the addiction cycles anything that stimulates that pleasure reward cycle when our brain is dopamine is a neurotransmitter. It has to do with serotonin and gaba and some of the other one but it's a pleasure Center is a reward center. And believe it or not what actually triggers that reward center in our brain for the addiction cycle is it whatever you're doing. It isn't the action so it's not placing your bet when you're gambling. It's on surfing the internet when you're online. It's not the actual drink of the alcohol or the hit of the drug. It's not what it is is the anticipation for that, Believe it or not they have found that out scientifically through a lot of research that it is the anticipate we actually stimulate that mentally just before we do whatever we do that would become addicted to.
And that can include food, serves as an and once we get that food or do that action and it reinforces that mechanism it gets all gets even more powerful. And the more sporadic or the more unpredictable that that outcome is like gambling the reason gambling is so addicted to people is you don't know if you're going to win. So there's a question there same thing with food you don't know if it I was going to respond you don't know what it's going to do and so it has the same variable. And there's very interest if that's a whole other topic right so the addiction cycle. Same cycle for all of these it ties into the energy cycle the nutrient needs and how they play on each other. Okay, and that's a big deal on how we think how we behave and how we act. So, how do we make sure we keep that in good shape.
Whole Foods now what does that mean it means no processes is it's made by man or in a factory or in a lab or in a can or a box. Got to a double check that make sure it's a whole food hopefuls use a real food remember even Whole Foods today are not what they were a hundred years ago. Never mind a thousand years ago never mind ten thousand years ago a beyond. The apples that you can buy in the store right now did not exist two hundred years ago or five hundred years ago. Or never mind in the Paleolithic times but they are literally 50 times sweeter because we have bred them that way we like the sweeter apples so we keep growing those lines it's not genetic modification it's selective breeding of the same thing you look at broccoli the store. That broccoli didn't exist a long time ago broccoli used to look more like a leafy asparagus than it does a big head crowning flower of broccoli so we've created it and there's been a downside the constituents of those foods the nutrient density the fiber counters all changed. So it's even more of a reason to go Whole Foods high nutrient density eating. Big guys see all the nutrients you need to supply that energy keep the cycle in check and keep that brain up too sharp and optimal you follow me. High fat, why all our internal organs but especially the brain is made of mostly fat it's almost entirely fat it's almost entirely the majority the fat is saturated fat. You know that bad fat that we've been demonizing for 60 years will stop because that your brain is mostly that it needs most that it's mostly cholesterol of all the fats go go think on that one for a while.
We need that good quality fats keep the raw building blocks of your brain in there as well as all the cell membranes for every single one of your cells of yourbody your organs and it's also the most effective fuel source to run our entire body including the brain. The whole glucose dependency thing in the brain we got to get past that it is not the absolute that we thought it was right ketones can do it a lot better with a lot less friendly fire in the process all right. So high fat Whole Foods and then you want to make sure to avoid low blood sugar swings right so one of the biggest reasons we get real low blood sugar is not from not eating sugar believe it or not your body will keep that blood sugar high it's from eating a lot of sugar one time and getting that rebounding low. You pump it up then it comes down it goes past neutral and down low and that down low brings down our energy especially in the brain low blood sugar in that rebound state brings down the brain's energy doesn't have the fuel to force what it needs the blood-brain barrier that protective sheets around your brain keeping bad stuff out and keeping good stuff in gets lazy.
It's as normally as a strong guard but it kind of puts this guard down when it doesn't have energy and things I shouldn't get in there do. And can't and things they should stay in there can come out not a good thing we don't want that they can really affect the nutrient needs and our ability to keep that energy at a stable rate and keep that brain functioning the way we need it to. Right, so avoid the low blood sugar swings by not heating high ones so stay away from the processed sugars the grains and even turns of sugar really quick and if you're going to eat that stuff eat some with other foods in there. Fiber particular little bit of protein and some fat and it'll help that peak not to go too high and get that consequent low. Alright, but better not to do it all but that if you're going to do it that way. And then excitotoxin, excitotoxin is just like me think just stir you up they get you going excitotoxin excite your brain cells so much and you'll actually end up killing it. And enough brain cells that guide together is called brain damaged.
Excitotoxin normally are kept out of the brain but in their low blood sugar state when that blood brain barrier drops its guard they can get in. Over stimulate the brain and brain cells start to die but before they die then get all amped up they start to hyper react they start to budget their nutrient needs they take in more energy leaving the other cells with less the whole chain of events that happen we want to avoid them. So the most the most obvious or the most common excitotoxin out there are food colorings of any kind. With the number one is caramel coloring so check your foods that you're eating and you're taking in your body and your supplements and it's caramel coloring get rid of it so get it out of your kids hands in particular especially things like the fake maple syrups and fake syrups and put in different sweeteners for kids watch for that. Other excitotoxin doubt there or anything with aspartame artificial sweeteners ok big-time excitotoxin there's a lot of them out that glutamate so msg is probably the biggest one out there monosodium glutamate. Hyper stimulates this reaction you want to set off a kid who's susceptible for hyperactivity like that give them some MSG throw in some more excited toxins like food colorings or caramel colorings and a little bit of artificial sweetener and he is off to the races you can time it on your watch off how long it takes before they go off alright so avoid those excitotoxin.
And then for me to support the the addiction cycle you got to keep your lifestyle and your exposures in insulin low we want to and friendly lifestyle. Very important everything we talk about is framed around an insulin friendly lifestyle. Right, low sugar because of the way it impacts the high blood sugar and bringing it down low affecting the brain you want to keep that sugar exposure as low as possible sugar and simple sugars and carbs and grains low low low low. You want increase you sleep sleep as your brain secret weapon' your brain actually literally shrinks down up to 60% like a flower when it's facing the Sun and at night comes down like this so do your brain cells it sort of has space in there to send a cerebral spinal fluid around to detox and clean your brain out. Go into your letting it out of your body if you don't sleep that doesn't happen talk about a dirty mind it starts to build and you just start to affect your ability to think clearly to remember things and of course your mood and your ability can go off the charts as well.
Make a plan remember when men in particular I'm talking to you when you're in that cycle when you're in that no-man's land when you are in that negative spiral where everything is bad doom and gloom and if it doesn't happen to you out there man I'm happy for you. But speaking as a man I know I get in that state I know that spin that starts to happen to me mentally the first thing I can do if I could detect that I need to make a plan. If I'm in a discussion with my wife or my kids I need to step out because it's not going to go well at all. And then I'll be coming back saying hey I'm sorry about that I change this and that I don't want to be there so I step out and make a plan. Even it's a plan to make a plan whatever your work on whatever's got you triggered make a plan take some steps take a walk dissipate it and start to move forward. All right, we talked about hormones, hormones drive this especially in the man the hormones were talking about insulin and cortisol they're tied together. All right, when one goes up it drags the other one so we get stressed out you're draggin up insulin.
Your eating poorly or doing the wrong thing your insulin and you're not having an insulin friendly lifestyle you're bringing up insulin that's driving along cortisol. And when you do so soon as insulin goes up it's going to drop this teeter totter of human growth hormone you're going to push it all right down you don't want that this is our youth is our anti-aging. This is our recovery this is our repair hormone this is what we hi and as often as we can especially at night when we sleep. Alright, you follow me so keeping that will allow human growth on when to go high and we're going to go into further series of how we can bring human growth ro up through our physical activity or exercising other activities as well. Anti-aging right the same time cortisol is here and when cortisol goes up it drives down testosterone madness not a good idea we already have nine testosterone cycles and this is one of them we don't need to mess with it any more than they get messed with as it is.
So we've got to keep that down so that's stress. You can't avoid stress, stress isn't bad it's neutral it's how you react to stress how you framed you're thinking about stress so we can work on that that's further study. I mean further series going on but keep those stress levels down keep the insulin down so it doesn't inadvertently bring up cortisol which also push down test. Because we need you guys to what these both go down teeter totters remember and that's not a good scenario for men or women because women need to testosterone just as much as men just in their own proportions in their own profile of them from one immortal self. Alright, so I hope that helps you brain chemistry is huge is a huge topic I'm already 14 minutes in I wanted this to be under 10 minutes going real fast we're going to keep expanding upon this is the third video in the hormonal man's series. Hope you like it if you liked it share it, share it out we want to get this word out to anyone we can let people know we're doing these videos are completely free they're available to you out there if you like them go to YourWellnessTribe.com and join everything join our tribe we want you in our tribe we want you a part of this and get on the newsletter and so forth and just feel comment if you have questions shoot them over.
If you have some questions about your man or about yourself man or your woman or anything or and you don't want to put it on the feed I get that. A lot of you been private messaging we keep doing that I might send you back a voice recording I might write back to you however I will get back to you. You can do that feel free to do that but don't don't just guess and don't put it off if you have a question need to put in the feed or contact me directly. Hey I love doing this is a holiday week and have a great time out there enjoy the time with your family and we'll see you next time dr. Don Clum YourWellnessTribe.com. Thank you
Dr. Don Clum here with YourWellnessTribe.com and today we're going into the second video of this series of the hormonal man (1st Hormonal Man video). I am going to go into the neurological response to how both men and women respond to stress differently. So it's very important this will help each side both men and women understand the other side a little bit more and again awareness is the first step in this. First let me tell you I am studying I am in a PhD program for health psychology. But I am NOT a psychologist the way I'm approaching this is to the physiology of the body. The neurology or your nervous system the hormone or your endocrine system the brain chemistry or the or the pleasure addiction cycle in the brain and so forth. There's a lot that can be done there locking that can be approved that will help affect our behavior if we work on it aside from the the mental side which is very important as well. But not what I'm going into yours want to make that very clear today we're going over the stress response the fundamental neurological stress response in every man woman and child on the planet. All right, it's very common basically like divide up the nervous system into two main actions we're either in a healing mode or stress mode.
A stress response or a healing response now neither one of them are always are ever in a hundred percent versus the other mode is a teeter totter remember those teeter totters one goes up the other comes down. Alright, but one could definitely be more dominant and then within each of these modes for example in healing there's two sub modes there's a lot but just two main groups that I call or that are called growth and repair. A lot of people put those together but they're not they actually oppose each other within this side of the equation. But that's another topic we're going to another time same thing happens in stress there's a lot of different ways we can react to stress there's a lot of different physiologies we can listed when we have stress is not just one it's not just cortisol it's not just what a lot of people have said.
Within the stress side we have a challenge response to stress and a threat response to stress. Challenge is actually a health promoting response like for exercises and learning and things like that. We'll go into that in another time as well well most people get stuck in is the threat response. The threat response to stress when it's activated. All right, so that's what we're going down now comes in we have a response most people are stuck in the threat mode and then we look at how men and women react differently. First both men and women react with action, these mechanisms have been developing in our human species in our genome for thousands upon thousands hundreds of thousands if not millions of years. They are hardwired into us we have very little control over these basic fundamentals okay so it's very important stress comes both men and women you're ready for action. Then get hyper focused, these zone in they're looking they got a job to do and they got one thing they're going to get through this threat this emergency right now.
Whereas women they expand their focus they look out there as owning the land they're getting they're reading the territory they are multitasking in their head how to get through this. Very different response to potentially the same stimulus. Men think about fight or flight they'll get ready to run, women or do the same thing but they do it in a communal sense they look for community they start to reach out they bring people together they move the tribe or men are looking to run either to divert an emergency away from the tribe or to run with the tribe. And of course the other side of that fleeing is the fighting men are ready to attack they're ready to defend they're ready to do what they need to do to get through that moment to save theirs and their family and their tribes lives.
Follow that wait a minute and they've got the community together now they're going to plan. Their planners they're looking they're learning they're doing is what do we do as the men are handling this and in their way how do we make sure the tribe survives and continues forward. They're making plans and in that they start to nurture they bring the little ones together that bring the community together they do whatever they need to do they start moving forward. Look that stress that comes into your life it activates the stress response so this gets way up healing starts to go down all of those type of mechanisms kind of get turned off right. Alright, and then when you're stuck in the threat mode because that's what our go-to physiology in this world is that's what it is stress is hyper reaction to different things in our life that's traffic that's road rage as job work the family woods a lot of different stuff people are stuck in that and and women respond. If you look at the cumulative effect of how women and men respond differently you can see that men this kind of response promotes something to accomplish their goal with all of this in their neurology in their hormonal systems in this reaction is to accomplish something.
Fix this thing get out of this thing do something right now we need to accomplish this. Whereas women same response same scenario same place they're looking to understand. They got to know what's going on they got to learn they got it because in the future they don't want to repeat it there's a whole different process going on so you look at women's and men's social you can kind of see this right when a problem comes up in a relationship. Between a man and a woman the woman wants to talk it out she wants to understand and she actually wants her husband or her mate or her man to understand as well. Hear me don't do anything don't fix me hear me these type of words let's talk about this communicate We Need to Talk all of this is working from her side of her neurology and her reaction to understand in a stressful or challenging moment.
Right, man in the other hand they want to accomplish something if they feel the same amount of stress or they perceive the same amount of stress from the same action they want to fix it how do we get through it how do we survive this. And so the women are coming and they're trying to make their man understand and the man is coming just trying to fix or accomplish something they're going to conflict they're going to conflict and it's going to be a problem. The reason man over time have different issues because this side of the of the reaction the community reaction the understanding the talking the sharing that's accepted in our society nowadays we're not we're no longer Paleolithic caveman's I think this type of thing and every time the we get stress is an action there's a physical behavior to reach out to lash out to yell to do something is not you can't do that when you're in bumper-to-bumper traffic. You can't do that if you get an argument at work you can't just lash out it's unacceptable in our society. So what ends up happening is a man have to suppress this reaction and overtime of constantly suppressing their natural reactions their natural physiology neurology and the hormonal system they start to build up tension.
What time that tension leads to irritability, irritability overtime leads to anger. When the all this is going on guys get moody and eventually if it continues down the road they start to block things out. They start to ignore the the women will say my husband just doesn't pay attention to me anymore he just doesn't listen. He might be listening but he might already be here he's blocking things out he's had to suppress us all the time he knows that if he goes to this go - he's on a subconscious level actions to accomplish when you're trying to understand is gonna be a conflict. And it's not going to be good we fight or whatever so you can start to see how this is going on because at the end of the day whether you have a stress or healing response in your nervous system we call that the neurological tone. Very important will do more information on that all comes down to our perception, all comes down to a perception because we can come into the exact same stress here in Washington there's black bears all over my skin school got shut down once there's a black bear on the campus. Now me not being from Washington coming around I could freak out.
I could just absolutely figure out panic think everything is falling apart or someone who lives in this area who's been around black bears forever has no problem like that there's no promise wait till the bear goes and then you let the school's out and where the black bears don't hurt anyone. Completely different response to the exact same thing going on depending on the perception I perceive it in one way the other person perceives it a different way. You follow me, and the first step to changing this perception which comes from our life experience and from the learnings. That we've had over time is to build an awareness and that's what we're trying to do today. We're not trying to fix anything we're not trying to say women are right or narrow right or that there's even anything wrong but understanding how this plays out and how you guys are coming trying to accomplish the same thing of getting through a stressful issue but from different points of view could help you understand each other communicate better. Lower the overall tension learn something create a new experience that changes your perception and gets you out of this path of the stress threat mode.
In time we'll talk about how to promote more of this healing mode so you can handle stress as it comes in through a healing response or if you do activate the stress you can handle it through a challenge response which is Pro healing. So we'll go into all that but this first step in the concert today is to build awareness okay men your men out there they're not really jerks and your women out there they're not really nags it's just the way we are thinking about it over time if we suppress one or the other we get a certain reaction. So just understand that where this is the first step if you like this share it with someone women, men doesn't matter share whoever you think will get something out of this on Facebook push that share button make the write a comment give a question ask go to YourWellnessTribe.com and join our tribe opt in to something our newsletter one of the video series whatever you like join our tribe help us grow and build this message and at the end of the day maybe you'll approach your woman or your man or your irritable man your hormonal man in a sense a little bit differently. Little more understanding start to change the perception and change this entire reality. I hope that helps Dr. Don Clum here you're willing to strive we'll see you next time to leave three more parts of this series so keep an eye out we'll see you then. Thank you
Hello everybody Dr. Don Clum here and I got a big topic for you here today. Now if you might have got caught your eye here the topic of today is why men are more hormonal than women. Yes it's true now guys before you start sending me email before you start thinking this guy is crazy got to hear it out. Because the first thing about this issue is most men can't see it. But then again every woman on the planet has seen it trust me it's out there and it's a big deal and I'll wrap it together we'll try to have a little bit of fun with this but the fact of the matter is men are hormonal messes. We are such a mess that the normal 28-day 30-day cycle of the woman that's so cleared out and defined clear and defined looks abnormal to us because we're all over the place and we think that is off when really it's us and I let me tell you why. First I'm going to go through this is I am going to track the different testosterone type cycles in men. Okay, the testosterone and related hormones that go along with these cycles are very similar and parallel those of the woman's cycle in a 28-day period menstrual cycle.
Very similar except they we have a whole lot more and I'm about to show them to you one at a time. So sit back get ready we'll go through this the nine testosterone cycles and men and why men are way more hormonal than women wouldn't start to do about it. All right, here we go number one the first of the men's testosterone cycle is hourly. Yes you heard me right it's hourly every 15 to 20 minutes in a little mini cycle of testosterone happens in a man hourly every hour on the hour pretty good huh. Daily, yes testosterone cycles overall themacroscale changed throughout the day testosterone levels are higher during the morning and lower in even that's why men when they're healthy hormonal and so forth wake up with a little bit of a surprise in the morning every morning and it's worth the afternoon early evening start to hit a slump before the kick in again. Is a natural daily cycle there with men then we have a monthly cycle and this monthly cycle has no rhyme or reason and every man will be different and they don't sync up like women's do.
So good luck trying to predict this one but there is a monthly fluctuation that happens as well. Yearly, that was enough we have a yearly cycle our testosterone levels rise to the highest in October pretty interesting when do you think it's the lowest? April, which I found very counterintuitive consuming that spring and what we learned about the birds and the bees and the rabbits and the trees and all that kind of stuff, is the opposite. But that's the truth highest in October lowest in April go figure puberty of course we know that the testosterone cycle will surge many many times greater than it was prior to puberty and he'll come back down post puberty with puberty if you have a teenager in your house man or a woman you know. I have two, and one more on the way wish me luck there's a major hormonal swing in there and puberty is definitely one of the cycles in a man's life.
Moments as in moment to moment this can be triggered at any given time unlike women's. Cycles men's testosterone cycle can be initiated like that for example
if you put a two men together you put a game in front of them you put a competition in front of them they get competitive at all. Testosterone levels will change if there's men together and a pretty woman if they're heterosexual men walks by or maybe in a bikini or something - the sexual nature the testosterone levels will change. So they can change moment to moment at any given time. Andropause or is similar to women's menopause but they call it four-man male menopause or andropause is what they call us at that later time at night life can happen anywhere really from 40 to 60 or any time later. There's really no set time there's not as clearly defined as a woman's menopause but there is a later in life set of swings that come along with our cycles. And then food every single time we eat we drop some testosterone you know that mainly because of its relationship with insulin which is interesting which I'll get to you in a second but we dropped a substance every time lead that's why when men are trying to build muscle you know build muscle lose faster than books on that there's tons of books you guys haven't know this is my books in my laboratory as I call it probably got 700 books on here I've read about 90% down here have the ones to be read and over all my books on my stand over there I have the ones that I'm currently reading I probably have eight books on testosterone. Testosterone diet low tea why men live why men died first.
We have things like the irritable man we have andropause in men we have Mr. mean right here all these different things that talk about the male hormone cycle and testosterone and one thing that's really really overlooked as food. Every time you drop testosterone so again five seven meals a day do you think you're going to bulk up your get tough guy or burn some fat every time you do that you're dropping testosterone. People are paying money to inject that into their but to get that artificially and you could have it all day long if you didn't interrupt it with eating. So for men when we're really getting into a hormonal one-on-one type of program we can even go to eating one time a day. I don't I don't the people out there who do that right now one time a day or two times a day and yes it's perfectly healthy no is not a problem though is not starvation don't don't start thinking that but it really helps the man it starts isolate and control his hormones because they can change obviously a lot.
So moving on stress, cortisol and testosterone I have an interesting relationship. We already talked about this cos protein insulin and watch the previous videos you want go on insulin. And don't worry this is just this is a little break up in discussion we'll go in back into insulin as you as we move forward but food insulin and testosterone kind of inverse relationship stress or cortisol testosterone. Kind of an interesting relationship testosterone is our daily pretty steady energy level helps us stay mentally focused helps us to keep our energy throughout the day. That's why it's higher in the morning goes down through the evening. It's our good feel-good type of energy it's our motivation is our optimism energy types like that and what cortisol gets secreted due to stress that's an immediate energy. That's like fight or flight sometimes depending on where is a threat or a challenge we can go into a whole other video on that but when strut when cortisol is secreted a little bit of lecture your little influent and a piggy backs and then now you got testosterone going down. So we don't need that steady regular energy we need quicker and boost of energy or for either stress or anti-inflammatory or so forth so cortisol and stress has a big relationship with it with uh with testosterone.
Here's the deal this part is really really important because what ended up happening is we have seen a cultural acceptance of this issue of male hormonality of men being hormonal creatures even though we don't call it that we call it an overachiever. We call a type-a personality we call an entrepreneur we talk about a provider we put all these names to it that won't sound good. When really the hormones are off and it could be interpreted as a form of mild to moderate male depression that's where the book the irritable male syndrome came from that's that I've been doing work with I'm going to focus a lot of my PhD work that I'm studying right now on this topic. Early to moderate depression in men and here's what Mr. mean came in and it really is a significant issue guys I know you want to hear it. Yes you're more hormonal than your women you're willing to tell you this for a while you've been blocking out they've been right sorry I live with this too I first started studying irritable male syndrome and the hormonal man so to speak. For a gimmick of marketing because I was doing presentation for a bunch of practitioners and I thought it was a great topic and get some butts in the seats.
Right, listen I know it was very interesting not only was I studying this but I was a member I'm not just a president I was a member I went through the checklist with my wife I'm reading through the checklist going huh-huh-huh oh that's interesting I think I asked some of these da da da da then it says ask your wife if she thinks you have any of those. I'm like all right why what do you think my opinion even started reading through him and she looked at me like... this she's like I'm like what's going on she's like what's going on why are you doing this I'm ice water no tell me do any of these I read through some more she answered and she's looking at me funny. And I'm like listen why what was a deal she's like are you setting me up I'm like no and it turns out I had a lot more than I thought I did and then this is when I got real. I asked her, do these certain characteristics show up in my relationship with my kids reality time my friends clear did I was a hormonal man. I had the irritable male syndrome whatever you wanna call it I was expressing that. And whether it was mild to moderate form of depression or not I don't know I was in it I didn't want that. So that gave me new fired up motivation to find out what this is and guys if you don't think this is real ask your ladies. Look I found that those book shopping which I do every week and if I get all these boring books look let me read this to you maybe he's just a jerk. Talking about the man women talking about their man woman's jerk line stories about the men in their lives.
And I read this book I have a little bit of OCD tendencies and one of them is when I open when I start a book I finish a book and I and I read when I like the hard line I like the digital so when you send me books send the real thing Thanks. So as I read things these are some pretty nasty stories from women to men about things that they do all being around being hormonal being irritable being angry becoming a grumpy old man earlier in life. That's not okay that's not a natural progression something is wrong and one of the symptoms one of the symptoms this is a hard one to make it to work with is a the men can't see it ladies they can't see if they don't know what's happening. It could be going full-on they don't know what's happening part of it has to do with physiology. I think if three-quarters physiology are hormonal physiology of course insulin is in the center. And all of these in books I have on insulin as well and probably 40 books on insulin and diabetes over here they all touch on how they interplay but they miss it. There's a there's a tipping point that goes on hormonal and in men in both are hormonal chemistry and our brain chemistry.
That sets us up for this that makes it very easy to tip so women let me ask you you ever been around your madness and suddenly he's pissed off for no reason? Just out of the blue something's going on his tipping point was really high we're having a normal conversation then it turns on you or how about this he starts to go down maybe in an argument or maybe just in general on a negative path and it starts to spiral out of control. Goes or something like this yeah well you know you say that too and you also do this and the kids they do this they never do this why do we even let them have that in the cat we why we keep this cat I didn't want the cat in the first place it's doing this and this I shouldn't got this house we should have stayed in the apartment we should have bought not rent. And it just goes on and on and on like a snowball is pushed down the hill and the guy can't stop it he might even know he's in it's almost like a psychosis. Does that sound familiar to any of you ladies out there? If it does I can't see it but put it in the comments I want to see this I want your natural testimonial of whether this happens because honestly it's a real thing. And the guy's out of control something's click and it's going and it's very very parallel with the addiction cycle in the brain which is very interesting. Because then you can start to find out why some guys do this and do this and do this over and over and over even when they don't want to. I catch myself in the middle of that I can't stop it sometimes and at the end I go I don't want to do this this is not what I want to be.
This is not the man I want to be to my wife to people in my life to my children to myself. I'm better than this and it's hard to stop but because it has been triggered and it just starts going it's a cascading effect is brain chemistry it's hormonal chemistry. It often happens when we're tired it often happens when we're malnourished we're not eating well good vibrant nurturing food when we're not exercising regularly. Because our chemistry is off our tipping point is high and that's one of the ways you can address it ladies think hey if my guy doesn't even know this is going on and I'm aware that he's never going to watch this or believe this I want to make a change. Don't write them off it's kind of hard to confront in the beginning and you can start doing things too I always tell these I work with couples or I work with people one-on-one in this and there's a woman involved I don't there's always something to do we all need to work on ourselves. So women you can work on yourself clean up your own stuff build your own awareness around you and this and it will start to change automatically you want to be the man in the mirror right so you start to work on that maybe you have some hormonal issues. Maybe you have some estimations or thyroid issues or what have you start to work on that and you'll start to change the dynamic and then the guy will start to see that and one thing you can do is you can start cleaning up the lifestyle. Start eating better go for the insulin friendly diet exercise more do more things together walk and talk. Man really like that let me tell you don't set your man down and talk to him and let's we need to have a talk that's going to send him running to to the to the hills say let's go forwards to do a walk and talk and walk. And what a man is walking he's more open and he'll communicate more walking side by side with you then he will sit down and in front of you trust me in a way to get things open because that'll stimulate what we talked about last video oxytocin.
You guys will bond his cortisol levels will go up his testosterone levels will start to balance out and things will start to take an edge off and if your man is in that moment and it's going down that road and you're going all crap I can see it I don't want to make it wrong and make this worse. One thing you can do one thing that we've seen with people that helps them in that moment is to make a plan. that's why I'm an escalating that sometimes it goes so far that I come out of here. I want to leave the relationship I want a divorce I want to move that account I want to quit my job. You go whoa who is this that's a plan it's not a good plan it's not a well-thought-out plan but it's a plan. And then easily that instantly takes down the stress level in your man who is in that mode so try to come up with some kind of plan Oh what can we do about what if I did this. You know just any kind of plan and find out that find the language you can work with to get that plan going and instantly. There's a matter if it's a one two three plan it doesn't matter if it's a plan to make a plan it'll start shifting that hormonal chemistry that brain chemistry into your favor.
While you change the lifestyle you change the awareness between the two and you start to work on these things it's not going to change overnight I still work on I still catch it all the time. And so it's some of the work out but it is true men are way more hormonal than women and they have to be it comes down to their central nervous system and they're in their neural tone and response the fight-or-flight in the way we are built. And I'll do a whole another video on that the fight-or-flight expresses different in men than women and so keep that in mind that's part of what's going on it's natural. But it doesn't have to be terrible for everyone involved the guys don't want to be like this the women don't want like this in their lives you know obviously.
There's books like this out there the irritable male syndrome ister mean the angry man desist on you know it's a thing so start to work on that if you liked this video share join our tribe at YourWellnessTribe.com more if you need to share the videos so I know you're watching them we're getting like 5,000 views on these videos each but not as many and share share them you must like them you're watching them other people are watching just share that's all done I sell anything there's nothing there for it for there's no downside. Just sharing the information like us comment all of that your was Craig calm and we'll see you on the next one. Thanks guys
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.