Category Archives for Weight Loss

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.

Reducing Hormonal Resistance 1

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.

Reducing Hormonal Resistance 2

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.

Reducing Hormonal Resistance 3

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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We Have To Look At This Issue Differently

We have to invite in any new thinking and functional models to help slow this progression. To ignore any option that is shown even moderately effective, even observationally, is a mistake that could cost many lives and untold fortunes.

In the face of this crisis there is a bigger opportunity. You have before you the ability to shift your own thinking and standards to embrace personal responsibility and accountability of your actions and of those actions you control for your family.

With more adults in the USA having insulin resistance than not, we have to act now, you have to act now, you can not wait for your doctor or government to figure this out. At the end of the day it is not they but you who will pay the price for your decisions today.

YES, I said more American adults have pre-diabetes or diabetes than do not. 52% CONSERVATIVELY. And rising.

If you are not one of these people you just might be on your way or could become one next year unless you are actively improving your health and the health of your family right now.

You are either actively improving your health or you will passively lose it.

The choice is yours. We are here to learn and share as we are are on the same journey as you. If we can help, please do not hesitate to ask. AND if you have learned some insight along the way, please do not hesitate to share. Time is not on our side on this one, we are stronger, and healthier, together.

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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Healing With Enhanced Physical Fitness

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There are a lot of reasons and a lot of angles, and I think everybody knows just how important it is to promote good, physical fitness, daily physical fitness, physical activity, physical training, all of the above. We’re going to go in some of the newest information out there.

For one, we now know that skeletal muscles secretes hormones. It’s being declared as an endocrine organ, skeletal muscle just like the heart was in 1987 is looking to be declared a endocrine or hormonal organ because it secretes, receives, and responds to hormones. It’s the number one metabolic stimulator in your body but only if you are moving.

Enhanced Physical Fitness 1

Here’s the funny little thing, resting metabolic rate. We talk about the metabolic rate. The muscle produces the highest contributor in that only when you’re moving so when you’re walking, when you’re physically active, when you’re standing upright or when you’re exercising. Here’s a kicker, when you’re resting, muscle’s not even on the charts. Your highest metabolic producers, their energy users start with your kidneys, then your heart, then your liver, then your brain. The muscles and connective tissue do not even make the chart or less than 1% of our resting energy expenditure. You can have all the muscle you want, but just laying around and not using it is not helping you, so little, moderate or a lot, you got to keep it moving if you want that metabolic benefit.

The exercise-induced energy capacity in our muscle can vary 40 times between individual as a 4000% shift between someone who’s sedentary and a competitive athlete and their ability to use energy within their muscles. It’s called glycogen flexibility. Just remember there’s no one-size-fits-all workout style or model for getting in shape, staying in shape and changing your metabolic and overall health profile.

This is your ability to store glycogen. That’s a glycogen tank. Think of it as a gas tank for your muscles. Some people have small ones. Some people have large ones. It depends a little bit genetically but how you move and how you train in your overall physical fitness.

That difference can vary 4000% just like I said from a sedentary person to a person who trains or just exercises on a regular basis, there’s a 20 times capacity shift. There’s a 2000% shift. Then from that point, to someone who’s at a high-level competitive athlete, there’s another 2000% shift or 20 more times. For someone sedentary to a competitive athlete, there’s a 40 times ratio between how much sugar and glycogen they can store in their muscle, therefore how much they can absorb and how much energy they can produce in their muscle. That’s a big shift, sedentary versus competitive athlete. It’s kind of like the gauge on your gas.

Enhanced Physical Fitness 2

Now if you have a small gas tank, you’re going to go through that very quickly and it’s going to be empty fast and be full fast. When you get full and you still have energy coming in like through your diet or through your stress or through the other things that we talk about and it keeps coming in just like this car, it overflows. Where does it overflow too? It spills out from the muscle which should be taking it up and filling its gas tank but you have a small gas tank because you’re inactive or unfit, it spills over into the blood. That goes to other organs and it causes to cascade and eventually leads to pre-diabetes, diabetes, metabolic syndrome and cardiovascular ill health.

Here’s the idea. You want to have a nice big gas tank in your muscle, your glycogen flexibility should be high. That means you have a lot of glycogen storage ability. You want to keep it between halfway stuck and three quarters. Now, we don’t have a gauge on our muscles. I get that, but if you’re training regularly and you’re watching your diet, you can be pretty sure it’s in there.

What happens is that creates your glycogen flexibility right there. That means that you have a good amount of storage. You’ve got a lot of good amount of sugar there in the form of glycogen waiting to be used. You can use some then when you eat some, it fills a little bit backup. It goes back and forth. It keeps it from that overflow situation that goes into your blood and then eventually goes to our fat making us gain weight, extra fat cells making our blood sugar go up and eventually spill over into our urine causing all the complications of diabetes, neuropathy, weight gain, dementia, ruining our quality of life and shortening our lifespan.

A big, big part of that is called glycogen flexibility. Here’s what it means to you in real terms. Look, we have people who have high blood sugar here with the A1C on the side. That’s diabetic range. We tracked them for nine months in this trial here from cardio metabolic risk summit that I went to last year in Las Vegas. They show people who do nothing as a control group, they do nothing. They’re already high. They continue doing what they’re doing. They get worse. Then we have these three groups who did exercise models here.

Enhanced Physical Fitness 3

The first one is resistance as in weights. They lifted weights. Their blood sugar, insulin, metabolic response improved. The next group did aerobic type of training traditional cardio. They improved well. They actually improved more than the weights. But then, you have this third group who did both weights and cardio together in what we call the variable output exercise or similar to a high intensity interval training concept. They improve the best, the most. They did very well.

It just shows you that you have to include this because if you don’t, even if you’re not diabetic, even if you’re not pre-diabetic, if you do nothing and you’re unfit and you will continue down the spectrum as that control group did and you’ll get worse. You won't get better, you won't even maintain so you have to do something as part of being human. Make it a combo. Use a variable output exercise. Do something every day. Don’t underestimate it or you’re going to be a very, very tough price on that.

Now, where can we start? What do we do? How do we get going?

Do something every day. Use relatively heavy weights like we’ve mentioned in the previous modules. Use heavyweights. Stick to the easy, big movements like a squat, like a dead lift, like a lunge, some kind of press, push it over your head. Do some pulls, do some back.

Talk to a trainer if you need to but do something heavier and mix that into your routine, so relatively heavyweights. Traditional cardio is fine. We just don’t call it exercise. We call it stress relief cardio, things like that. You can mix it in. If you like to walk, take your walks. I like the NordicTrack Ski Machine, that’s where I do my stress relief cardio.

Enhanced Physical Fitness 4

I love it. I’ve had over 10 of them in the last 15 years across the world wherever I lived. If you’re already doing it, don’t stop. Just add in these other ones. Then the variable output exercise which should be more like the high intensity interval training where you do things that are harder to do. You do them faster. You do them shorter. You can look into what that looks like and how to do it online.

We'll have videos in the future on what we recommend and so forth, but take a look at that. Then of course like I mentioned stress relief cardio, that’s just something you do that shuts off your brain. You don’t have to think about it, you can walk, you can ride that exercise bike. You can be on the treadmill. You can be on the NordicTrack. You can just go and it shuts off that mental side of the brain and allows your intrinsic nervous system of the muscles to kick in.

When that happens, the creativity and the thought process in the brain light up and so you can be more creative, more intuitive, and the ideas can flow. One little extra thing I wanted to put in there, try exercising on an empty stomach. That means two things. One, you can wake up and exercise first before you eat, or wait four hours after your last meal to exercise. Don’t eat or do a pre-workout shake and then work out. That s not a good idea. It’s not a good combo. That’s a article series all it’s own on why that’s not a good combo. Try doing it on an empty stomach or after eating about four hours prior and see how it does.

As always, send us your comments, your concerns. Tell us what you did like, you didn’t like. Tell us what you tried and how it went for you. Hopefully, we’ll see you on the next article… Sleeping Your Way To Better Health. Talk to you then.

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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GUARANTEED decrease in body fat percentage

decrease-in-body-fat-percentage

GUARANTEED decrease in body fat percentage, decrease in visceral fat level, and increase in lean muscle mass.....IN 7 DAYS!......or triple your money back!!

No medications, no supplements, no change in your diet, no change in your exercise, no special foods, no fasting.....you can literally do this with your eyes closed!

Here's the program:

Sleep.

Don't just wish for sleep. Don't just assume you are sleeping well either. And definitely don't give up hope that you CAN sleep better.

Look, just make a plan to improve your sleep, and invest a little time and effort in your plan, stick to the plan, and do it RELIGIOUSLY for 7 days.

Proof: = TEST

Before you start:

  1. Weigh in, use a scale that gives your body fat, lean mass, and visceral fat %'s.....if you don't have one....get one, they cost like $20 these days.
  2. Measure your waist right at the belly button line.
  3. Buy a blood glucose tester (again, like 20$, or ask your health care professional for a free one), and test your morning blood glucose levels before eating.
  4. Just for fun, and not to share....take a picture of your face in the morning to compare with the morning of the 8th day. Once with eyes open and once closed.

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. Ops....is that a special food?

Take one day to plan, prep, start a journal, and make sure you set yourself up for success and start fully ready.

Then do this no matter what for the next 7 days. NO MATTER WHAT!

Report back to me here, or in a private message what the outcome is.

Oh, and the cost for the program.....$0.00. And I don't take checks, and it must be paid in full prior to starting. No refunds for partial completion, but I will personally triple the fee for those who do it all and do not see the results promised.

Do not take this lightly, give it a try.....then tell me how great my plan is!!!!! haha.....but really, don't forget that part.

Here is to magical sleep my dear 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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Alright Dr. Oz, here you go:

Here are the major selling points Dr. Oz uses to suggest that 4 meals a day (first, please note, he mentions nothing about snacking which may or may not be included....which we are against) is better than 3.

1. CA state University "proves" we can lose more fat with more frequent eating. 92% more in fact.
Here is the link to the study in question. The study itself says that one of the 15 reviewed has skewed all the rest making the findings suspect. When you remove that one study form the 15 then the findings shift showing no benefit to eating more frequently in burning more fat. And the 92% more turned out to what contributes to a couple grams when translated into absolute value of net loss.....yippie! Or not.
http://www.ncbi.nlm.nih.gov/pubmed/26024494

2. Additional proof from U of Massachusetts Medical school.....more daily meals mean 50% less likely to become over weight.
Study link: http://aje.oxfordjournals.org/content/158/1/85.full
Meal frequency was just one element looked at here and based on diet diaries: "Three 24-hour dietary recalls and a body weight measurement were collected at five equally spaced time points over a 1-year period from 499 participants. Data were averaged for five time periods, and a cross-sectional analysis was conducted. Odds ratios were adjusted for other obesity risk factors including age, sex, physical activity, and total energy intake." All of which were self reported. Not a good, solid, sample set of data.

3. Skipping meals like breakfast make us fat: Nope
http://ajcn.nutrition.org/…/…/06/04/ajcn.114.089573.abstract

4. Spiking insulin and PLUNGING it in between meals.....= sugar crash=cortisol
The lowering of blood insulin is not always correlated with low blood sugar levels, i.e. sugar crash. Blood sugar levels can rise and fall independent of insulin, every cell in the body can take in blood sugar without insulin, we just can not store fat.

5. Steady blood sugar=never storing fat.....never say never....blood sugar does not determine fat storage. Blood sugar only effects, at most, 30% of insulin secretion. Insulin mediates fat storage and will do so independent of blood sugar.
No correlation to eating more frequently and weight loss:
http://www.ncbi.nlm.nih.gov/pubmed/26024494
http://www.ncbi.nlm.nih.gov/pubmed/262266405

6. 4 meals switches metabolism into high gear....U of Nottingham in the UK....boosts metabolic rate by 43%
Nope: http://www.ncbi.nlm.nih.gov/pubmed/9155494

7. Fat burning increases....hunger decreases
Correct, and less meal frequency does better than more:
http://www.ncbi.nlm.nih.gov/pubmed/9155494
http://journals.plos.org/plosone/article…
http://www.ncbi.nlm.nih.gov/pubmed/20339363

8. Cortisol decreases serotonin=crave sugary food
Cortisol increases serotonin uptake:http://www.ncbi.nlm.nih.gov/pubmed/12467090
Cortisol lowers serotonin levels:http://www.ncbi.nlm.nih.gov/pubmed/161624478
What does that mean? Cortisol improves serotonin sensitivity. That is a good thing, not a bad....either way, cut the carbs already!

9. Eating more frequently increases hormones to feel full...
Nope: http://www.ncbi.nlm.nih.gov/pubmed/24668862

10. Insulin stabilization = 69% decrease in development of cognitive impairment
Correct, but for insulin resistance, not acute insulin levels.....the key is the ability to return to a insulin baseline that happens with less eating frequency, not more:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4351418/

11. Anecdotes, I feel great
I am happy for you! But each story involved exercising more and eating "clean" as much as frequency.

Just my 10 minute pull and thoughts from the research we have been doing on our programs....hope it helps!

Dr. Don

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

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Why you can’t lose weight on a diet

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

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

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

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

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

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

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

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

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

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

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

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

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

Dr. Don

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

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Test your blood sugar! Do it now!

Restoring-blood-sugar

I am working on my slides for a seminar presentation on Insulin Toxicity......metabolic syndrome, insulin resistance, pre-diabetes, type 2 diabetes, heart disease, Alzheimer's, cancer, weight gain, obesity.....and the list of health issues due to insulin problems goes on and on and the numbers are ABSOLUTELY STAGGERING!

Buy a $20 glucometer at the local pharmacy. Start by testing your morning blood sugar after not eating over night (12 hours).

If you are under 86 you are rocking! If you are 86 to 100 that is a sign that you are on a bad path. 100-125 is the technical pre-diabetic range and 126 plus is considered diabetic.

Look.....test NOW! 93% of the people tested had NORMAL blood sugar levels and actually had insulin resistance and went on to developing type 2 diabetes in a study of over 16,000 people. 80% had a normal glucose tolerance test.

Don't assume you are healthy or fit......even if you are working out every day and eat very cleanly, test! Test today!

I can't tell you how many athletes, from competitive powerlifters, bodybuilders, olympic athletes, professional athletes, to hard core cross-fitters and marathoners, who, when tested, turned out to have metabolic syndrome or prediabetes or worse.

ALSO, I work almost exclusively with health care professionals, doctors, nutritionists, naturopaths, nurses, you name it, and when we test we are usually quite surprised with them as well.....even though they work with this daily!

Look, if your numbers are bad, there is no judgement here, mine have been bad too. TAKE it for what it is worth and get onto a plan to get better!

Don't wait.

TEST, don't guess.

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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Exercise does not burn extra calories

Exercising sucks

Look, there are huge and well documented effects from exercise.

BUT.....metabolically speaking it doesn't seem to raise your metabolism day to day. SO....you don't get to eat more today because you worked out.....sorry!

Exercise does create an instant increase in the efficiency of your metabolism by ramping up the the function of your brain, kidneys, heart and liver.

In your workout your metabolic activity goes up due to the neurological and muscular activity involved and the processing done by these organs. When that workout is over, your body then resents its metabolism for that day to a more efficient (lower) rate to balance you out at the end of the day to the level of calories used as someone with the same body type and age that did not work out.

Exercise has a net positive effect on your neurological tone, essentially calming the system and reducing stress and inflammation markers.

Exercise has a brain chemistry effect that clears the mind, improves memory and concentration and produces a bunch of feel good neurotransmitters.

Exercise OVER TIME will help build more muscle, which can have a general effect in raising your metabolic rate.....over time, not day by day.

Exercise also promotes improved metabolic flexibility by building bigger engines in the muscle you have (mitochondria efficiency and density) as well as increase the size of your muscle's gas tanks, the glycogen storage capacity......this all means better insulin clearance, decreased net insulin exposure, and a positive metabolic effect that also allows Human Growth Hormone to come out and play and keep us strong and young.

Exercise not only promotes the building of new brain and heart cells from brand new stem cells, but regular exercise can help you keep up to 90% of those new cells that would have died off otherwise. So you get to make new cells and keep them too!

What kind of exercise is the best? Let's not jump the gun, just make sure you are doing something every day. In the future we can go into the different types, their effects on the nervous system and metabolic effects, but for now, commit to doing something every single day! And remember, in many cases, 3 exercise routines of 10 minutes a day can often be better than one 30 minute routine!

So, we talk a lot about how what and when you eat impacts our body and health, let's put the same line of thinking to our daily exercise.

Keep sweating my friends!

Dr. Don Clum

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

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

Customized Weight Loss

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

Who makes this junk up?

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

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

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

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

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

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

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

Dr. Don

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

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Food addiction IS real

Food-addiction-IS-real

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

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

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

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

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

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

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

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

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

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

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

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

I look forward to hearing from you my friends!

Dr. Don

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

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