Category Archives for Weight Loss

10.2 lbs. of weight loss in one week.

Customized Weight Loss

Sounds impressive doesn't it? It should, because it is. Why? Because my program is not a weight loss program, it is a health program!

What is most impressive is that it came 7 weeks into a program and specific protocol. So that does that mean?

It means this was not a gimmick or fad weight loss concept.

It means that this person did not just purge water, intestinal and muscle weight.

It means that although not all of that weight will be fat, a good portion will be due to the 6 weeks of calculated effort that was put in.

And for all those wondering, this was a woman......we all know men can have more rapid initial weight loss and higher starting weight....so, no tricks like that here.

"Yeah Doc, but she was fasting right? Anyone can loose weight when you starve and don't eat anything!"

NO, she was not doing a fast for a week.

The magic that comes in these programs is not the number on the scale, it is the mechanisms and the healing and new physiology that we create in the process. THAT is what leads to the weight loss and health improvements.

Things HAVE to happen BEFORE the scale starts to change. Things like:

Improve parasympathetic tone in the nervous system
Decreasing liver fat and sometimes pancreas fat
Improve cell health and open up hormone receptors
Support healthy hormonal organ function
Fix any gut issues like leaky gut or auto-immune provocation
Train your energy centers to use more efficient fuel....maybe for the first time
Become metabolically flexible
Begin metabolic exercise (ranging from walking to high intensity work)

Running a marathon is impressive. But what is impressive is not simply going from A to B. If that was the goal then we could walk it, or even drive it and just buy the T-shirt and be done.

The benefit of running a marathon is BEING ABLE TO RUN A MARATHON. To be in mental, physical and personal shape to get through it how every you do at your level. The ability to do THAT comes from the months or years of training, discipline, panning, and commitment you put in leading up to that race.

If you know you have health issues like being over weight, poor sleep, low energy or fatigue, chronic pain, digestive issues, thyroid problems, blood sugar over 86, diabetes, high blood pressure, depression or anxiety or what have you, then the process is not only harder but absolutely necessary if you want to change any of that.

We all know the what happens when we ignore our health and do nothing.....it gets worse, and worse.

Here's to getting into "metabolic shape" my friends!

You can do this, people do it every day and we have yet to have someone not be able to improve their health dramatically with these sorts of efforts and programs.

See you on the metabolic running trails my friends!

We can do better!

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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No, exercise is not all the same, and no, not everyone should do it.

exercise-is-not-all-the-same

Let me clarify. I break down the different types of movement/exercise as follows:

  1. Recreational activity, daily life movement
  2. Stress relief cardio....walking, yoga, thai chi, gardening, etc
  3. Traditional Cardio....think jogging, classes, aerobics
  4. Intensity training:​
  • Weight lifting. Heavy weights (3-8 reps) in a short duration(25-40 minutes)
  • Interval training: Burst, Peak, High Intensity IntervalTraining

Today I am going to highlight HIIT.

Why?

Crazy shifts in energy, fat loss, muscle gains and more....

Doing high intensity trainings or what we call Metabolic Trainings can actually increase the amount of glycogen (sugar energy stores) you can hold in your muscles and liver by 2,000 to 4,000%!!!!!

When you have more capacity to store sugar for fast energy as in glycogen, and you use metabolic training, you will have less circulating sugar in the blood stream, less insulin, and consequently less stored as fat and improved health.

And you grow new energy machines (mitochondria) in your cells and drive the ones that you have to be more efficient. A fit person using HIIT can actually develop 10 TIMES as many mitochondria as a sedentary one.....that is up to 45,000 more energy factories in EACH cell!!!

Can you say BOUNDLESS energy???? I can!

During this process you can impact insulin resistance, diabetes, metabolic syndrome, heart disease, cancer, fat gain and build muscle, detox, clear your mind, build feel good hormones and neurotransmitters and extend your life as you improve your quality of life.

Give it a try, your cells and brain as well as your waistline will thank you!!!!

NOTE: in my programs I do not start people on new exercise routines. I want people to continue what ever they are currently doing and add in leisurely walks. Specifically, five to eight light walks, outside if possible, no sunglasses, no headphones, no hands in pockets. Aim for doing this 5-8 times a day.

If people are doing nothing, this is where they start. Many will stay here for a few months....yes months. We test to see. As they make the other changes I outline in our lifestyle programs and they start to see improvements like weight loss, improved sleep, better energy, less monthly hormone issues, mental clarity, then we start to bring in a ramp up of more exercise accordingly.

Jumping right into a HIIT program can backfire, many people feel bad or do it well and don't see any change after a month or two.....these are not good signs and means other things need to be addressed first and then in time when you get back at the exercise it will take off!

Remember, we can do better!

Let me know how it goes.
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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Triglycerides: The Fat on Your Butt

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Dr. Don Clum here and today we're going to talk about triglycerides the fat that's on your butt and also in your blood. I've got a lot of questions of this coming up recently going to start my timer here and I want to go through it because we look at things a little bit differently so let's go into what are these triglycerides what do they do to me my body and my health. Let's take a look triglycerides a very misunderstood or at least a story about them gets very misunderstood as people tell them. What happens is we different foods this is you eating some foods here or me whoever it goes down into our system and it hits our stomach. Right, it's our stomach right here our stomach there breaks things down into some big pieces but pretty small compared to what we just ate so we break some things down like a trash compactor and they put it into these purple squigglies that's our small intestines. We've gone over this in other videos the small intestines break things down into even smaller pieces as small as they can go.

So it'll break down proteins into amino acids it'll break down carbohydrates into glucose and fiber it will break down fats into free fatty acids and then minerals and vitamins and everything else that comes in. Very small pieces those small pieces then go into the liver and they go through the liver like water through a sponge and the liver does all those things and reacts and sets off the metabolic system based on what's coming through. And then deliver then after it's filtered that those small small pieces they put send them into the blood. That's how all of that stuff gets into our blood right that's the idea gets into our blood in the form of amino acids fatty acids glucose and things like the vitamins and minerals. That all goes in there but here's the deal, fats that we eat and the fact that we we're start off in the form of free fatty acids even if you eat a steak or you need some butter or eat some coconut oil or anything it's a whole fat. It doesn't go into our system or a body as a whole fat because of this process it gets broken down into the small pieces so we can get into the blood and then the blood can send those small pieces of nutrition of vitamins of minerals of building blocks like amino acids and fatty acids to every part of the body.

You can see it goes into the blood here the bloods connected to the heart the heart is your pump pumping it through it goes down your legs and back goes up to your arms up into your head your blood goes all around and those little pieces go and nourish every part of your body. Here's the deal three fatty acids are the ideal form of energy in our body even for our brain. The glucose dependence brain Concepts we got to calm that down and back that off because it's not a fun percent true free fatty acid steal every element our body they build our most sensitive organs like our brain like our liver like other organs every cell membrane that wraps up all the 70 trillion cells of our body are made from free fatty acids. They're pretty great they're the ideal energy. But here's the kicker, when that's in our system and you have insulin on top of that as in from the food you ate or from the activities or lifestyle that you're living insulin goes up when there's free fatty acid something starts to change. Because we know that insulin is the master control hormone for energy storage. As in making fat to put on our body or be in our blood so what happens is when there's insulin present those free fatty acids don't just float around freely they get bunched up into what's called triglycerides.

All right, those get bunched up and here they are right here this is a triglyceride tri as in three fatty acids bound by one glycerol or sugar or modified sugar tri glyceride now that goes to your system and it gets stored directly in your butt fat. Like I mentioned wherever you store fat in your body that's how it goes goes and gets broken down and gets stored in there because it's in a storage form because insulin is on the scene alright when that happens it doesn't matter whether you're free fatty acids are coming from your food or if they were coming off your body fat as if you were trying to exercise work out eat better have an insulin friendly diet. When those are in your system and insulin shows up those free fatty acids that were being used for energy in the ideal energy for your entire body metabolism brain and everything. Now get repackaged into triglycerides that can sit around through your system and end up in our fat butt fat belly fat like that arm fat it doesn't matter what kind it is - that's how its get there but it also ends up in our hearts as well triglycerides when you go to a biometric event for work or you go to your doctor's and they do a physical.

They take your blood right they go through chemistry blood sugar and triglycerides this is a risk factor that can help that can promote fat building up on your heart making it work harder making it sick it also is what insulin also what promotes and triglyceride the fat on our body. Making us overweight eventually obese and so forth it goes all through the body and it can also go up those fats can also go up into the brain. Where they can cause problems that are like stroke and like other issues dementia because of this hormone insulin. So if you don't like all those fats in your blood on your triglyceride numbers or on your body as in your butt fat you need to reverse this process. Okay, you need to get insulin off the scene take that factor out of the out of the equation and those free fatty acids will stay as free fatty acids they will not bind together to make a triglyceride and then it'll go through your system you use them for energy. And as you do it doesn't matter whether that fat that would be turn into free fatty acids are coming from your food or from your body your body will use the same and start pulling it off that's how we actually liberate the fat from our body.

From our butt fat belly fat and so forth we need to have very low insulin exposure. And then it'll turn us off they won't form they'll be released the actual reverse process goes it unbinds these out of our into our blood and then a whole body uses the free fatty acids for energy. And that's how it works all right so what's a good take away a lot of you out there get those blood tests once a year twice a year or so forth. Triglycerides the number of triglycerides correlate very well with your insulin level. If you have a high insulin exposure from your diet from the way you work out or from your lifestyle and stress and so forth then you're going to have more triglycerides so when you get that number on your blood test if you have triglycerides that are high in my opinion anything over ninety or definitely over a hundred the medical cutoff is like 150. Then you know that there's a high level of insulin and if you're trying to lose weight and then burn the fat off your body become an efficient fat-burner stop being a sugar burner reverse the metabolic conditions like metabolic syndrome insulin resistance type 2 diabetes cardiomegaly issues are come from high insulin you got to bring that insulin level down. Alright, so the other test you can go in and get a fasting insulin test but if you can't do that right now you want to go back through your blood test just look hide reckless rides you know you get high influence on the scene because influence what makes that free fatty acid in your blood turn into a triglyceride that gets stuck in your butt.

Get stuck in your heart gets stuck in your brain it can cause problems. Now I hope that helped out if you did like it comment share you can go to our website my website is YourWellnessTribe.com get more information and sign up for our goodie free goodies there in the meantime and if you have any direct questions feel free to message me here on Facebook and we can get to that directly. I hope that helps I hope it gives you a better perspective on triglycerides and we can go from there. Thank you very much

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How To Become A Fat Burner

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Hello everybody Dr. Don Clum here with YourWellnessTribe.com today I'm gonna go over a very important topic one that is leading me forward in the series that we've been doing so far on insulin resistance weight loss in health. Today we're talk about sugar burning versus fat burning what does that mean there's so many people out there who reach out and say hey look I get the concept but I don't really know what that means. Today's topic is a little bit heady it's a little bit more biology but we're going to be building on it so I'm gonna try to keep it very hyper focused as sugar burning versus fat burning what the true meaning is so you can stay where you want to be. Because there's nothing worse and doing everything you think is right and find out it's not find out is working against you or so forth. So let's get this right so here we go sugar and fat those are the key to key raw materials that your body uses to make energy. They don't get burned for energy they get distilled down to make energy that's just that's a very important distinction. You have a gas tank here of fat a gas tank here of sugar either lawn can answer through this funnel and into the cell this is this cell this is the cell membrane you see that it's like on a plant there's a cell wall the cell membrane like a squishy water balloon it's the balloon itself. Right here I have there that's a castle I think of it as your castle wall that your defense that's your barrier to the outside cell to cell.

Cell like your skin is for your body alright so that's a cell membrane on the outside over here is your nucleus. This is where all your genetic material is housed and lives your DNA your genetic code everything that we have in there that gets passed down lives in here and those are little DNA strands and genetic code in there okay. You also have a whole bunch of what's called organelles that convert these raw materials that come in into ATP or the unit of energy that your body then uses for a lot of different things those are called mitochondria and you can have lots of them up to 4,500 in each and every one of your cells these mitochondria convert the raw material inside the cell to make the energy unit ATP that then gets used to rebuild your castle wall. Your membrane keep it healthy keep it permeable keep it flexible it also goes into repair there's tons of repair mechanisms within the cell itself to keep itself healthy sturdy strong and everything going right. It also sends energy over here this is my attempt at an end engine and this is where that unit of energy gets actually converted into cellular energy we're talking life energy not cappuccino energy here but life energy to keep that cell doing what it needs to do keep it healthy and happy just like having good energy in our life keeps us healthy and happy.

It also sends that energy unit over here that's my Superman drawing the Superman crest because if that energy is is there to protect your DNA. Because within your DNA there's all sorts of different options in there just like a brand new set of encyclopedias or for you young people like a brand new search engine out on the web it is unlimited with the amount of information it depends on what we trigger what we reach for what we grab what we open up what we read and what we apply to how your DNA expresses. Is not automatic so it's very important to keep it protected and very healthy otherwise some of those volumes incorrect volumes can come out and that's how disease gets triggered heart disease cancers dementia Parkinson's diabetes stroke you name it any kind of disease process chronic disease problems we have in our body is somehow triggered within our DNA but again it's triggered it's not automatic. That's a whole other talk though okay so that's the inner workings of the cell and so this is what's going on here's the key when you have what you burn for fuel being a fat burner or a sugar burner isn't simply a matter of whether you're burning fat or burning sugar I know that seems counterproductive you can burn fat.

It not be a fat burner because to be a fat burner that's a whole separate route of metabolism at them that's a metabolic state not just a moment in time here's like burning sugars is separate and distinct different metabolic state within your body not just a moment of time. So we can use one or the other and it doesn't use them exclusively so when you're a fat burner you still bro a little sugar and when your sugar burner just still a little bit of fat but not that much going on and the determining factor of which side of the line you're on here is insulin. Right there insulin comes into your body into your tissues or from your body from your pancreas into your tissues into the cells and cells right down to the cell to where that raw material enters your cell and it blocks fat from being used. Now this metabolism pathway is blocked and that can't get in to make the energy in here this is basically a refinery like raw crude material refined into ATP if you can't get the crude material set into that refinery to make your energy all you're left with this sugar. And that sugar goes through and it makes the energy of the ATP that goes throughout your body and and there you go that is what's called being a sugar burner but there's some downside to that. Here's the deal both different raw materials have different byproducts when we use them just like if you were going to heat make a fire to cook some food right the raw material is what you use to build that fire the energy unit is the heat that you use either heat your home or to cook that food follow me? I hope so, here's the deal when you use sugar it's like using a big log in your fire pit right are using to cook your food that log produces a lot of byproducts it produces a lot of smoke a lot of ash a lot of embers to the air things like that it generally burns up and down inconsistently and so does sugar it's just like that it burns very hot and it produces what's called free radicals.

Okay free radicals in there if releases a lot of them it also triggers a different hormonal reaction in the body when you're burning that substrate the hormones that become dominant when you're a sugar burner are insulin, cortisol, thyroid hormone, estrogen hormone, all of these hormones when they're in a presence of a lot of free radicals going on because the byproducts are burning that log or that sugar that leads to aging. Accelerated aging you can't turn back can't stop aging but you can slow it down a lot of people are aging way faster than they need to be so by slowing it down you're essentially turning that clock back. It also triggers disease I'll show you how in a second and also triggers pain because here's what happens it goes in here and it's making the energy from the sugar it's producing all these free radicals and they float around in your system and they start to mess up all these other parts that they get you have extra such you have extra by-product and extra ash that you have to deal with and it starts to interfere with how well you're building your cell membrane your barrier to the outside world your castle wall starts to get crumbly.

The internal mechanisms a repair mechanism get cooked up like when you don't change your oil in your car and it overheat and to become less efficient. You don't repair as fast so you don't grow and repair as well your engine your internal energy goes down and if that happens at a bigenough scale that's called chronic fatigue. That's called brain fog when it's in your brain it's called metabolic down-regulation or when your metabolic rate goes down. That's major problems that can have its own set of problems and the energy can't stay in there to protect your DNA Superman's getting hit by a block of kryptonite. So Superman's defenses drop and suddenly now those free radicals can get in there and they can actually trigger the negative genes. You need lots of genes to be turned on and even more to be turned off for disease to start and free rivals can do both it can turn off the good ones and it can turn on the bad ones. Because energy is down is being diverted all over the place because of the byproduct of using sugar as fuel when you're a sugar burner. All that together is called oxidation that's what we call oxidative stress we mentioned in the last video people asking what does that mean that's your oxidative stress that leads to what in combination with these hormones to systemic inflammation. Inflammation that's autoimmune issues that's joint pain muscle pain issues that's all sorts of chronic disease promoting issues inflammation is a bad idea.

We're on the other hand if you can get rid of the insulin drops the insulin load. So your insulin exposure is low and when you are exposed you don't have high swings in it so you get lower amounts at a time less frequently throughout the day so your overall net exposure is less that will open up the fat-burning pathway. It will down regulate sugar and allow the fat to come in and go through the refinery to make ATP and here's the deal instead of using a log in your fire this is like using natural gas. A nice blue flame that is consistent and steady and has very little by-product very little smell no smoke and is very efficient that is very very efficient. So suddenly now we get an upgrade to our cellular function and the castle wall the membrane of that cell is being repaired with high quality products be replaced and remember that membrane is mostly fat itself therefore is a double whammy making a super-strong barrier and protection from the outside okay we all like to have healthy looking and healthy functioning skin so does your cell. Then the repair it starts to repair such to replace old things with new things not just using duct tape and bubble gum to fix everything in your cell its repairing and building brand-new getting new machinery in there. Because a lot of it is made from amino acids and different kinds of fatty acids within the cell that can come from fat and when we get fat in our diet. And it is very efficient alpha hydroxy butyrate is the most efficient which is a byproduct of the refinery of fat. That's that substrate is going in the making that energy is the most effective and efficient fuel source known to man.

So our energy utilization goes up we can take in more energy astray and not have a problem with overload or gaining weight and all that kind of things because we're using it all over the place and it's very very efficient. And has very little to no byproducts therefore the free radical load is 50 times less burning fat that it is burning sugar so your exposure to all of the damaging process and the overload goes way down this is a form of toxicity which I'll do in another video but it is. A form of toxicity therefore everything is happening in the inside the DNA is protected not triggering the bad stuff keeping the good stuff on and keeping the bad stuff off. Energy is more efficient raising out over only cellular in you but your life get up out of bed not I don't feel like doing it but I can't do it energy into let's get up and go repairing and keeping the membrane out there and in the different hormones associated with fat burning or human growth hormone. That is our time clock hormone that keeps us young that is a Fountain of Youth hormone along with uni GA if there ever was one. So keep that in mind it keeps them higher testosterone proportional to whether you're a man or a woman and what your needs are you're not going to become manly because of this but you can women want their testosterone optimal just like men DHEA massive anti stress hormone massive repair hormone you longevity hormone. Adrenaline we're not talking cappuccino rush adrenaline we're talking steady well burning efficient adrenaline for good mental clarity and body energy to get out of it and do what you need all day long.

Oxytocin, oxytocin to feel good as the bonding is the loving if the connection is the friendship it's the relationship hormone that kills all these negative hormones it crashes cortisol stresses the killer hormone from course all is the killer hormone from stress. Oxytocin is natural foe right it'll go right in there and it'll doubt it will knock it right down so we love oxytocin. And glucagon who can ground just works opposite of insulin we're going to at another time but you want that on there in there because it will help glucagon does when it's on the on the on the playing field it allows us to make and burn sugar at the perfect amount that we need so we never interfere with facts. We still need some sugar and glucagon goes to the liver and allows a little bit out a little bit out a little bit out perfect it's like we're fasting or not eating. Glucagon controls that when we're eating for high fat and we're keeping insulin low glucagon control that so that there's neckla Kate and they are the healthier physically better than the previous one that's called healing. They don't actually change so what we want to do is make sure that all this is in place so that when the cell duplicates the next one that comes after is better the one before and that's called growth. That's called healing that is what's dominated by these hormones on this side and that comes from fat burning and all of that can be turned off which is one dose of insulin. So we promote the insulin friendly lifestyle the insulin friendly diet this is why this is a cellular level why this is what it means to be a fat burner versus a sugar burner this is why sugar burning promotes disease stress aging and pain and this is why being a fat burner promotes youth it promotes longevity it promotes health and if we're meant to clarity and high energy on a cellular level. So this is what we want to watch you're going to count things don't count calories count and how many times you stimulate insulin and how much you stimulated so keep an eye out for more videos.

If you like this if you learn something share it with somebody thing invite them to our tribe YourwellnessTribe.com we are building a tribe here who will support each other you can't opt into a tribe you have to be in a tribe you have to do in a tribe you have to express what we're talking about to be in the tribe and if you are we want you there with us and we'll be there for you alright so let's do that YourwellnessTribe.com shares if you like it if you have questions ask them in the feed. That's what made me do this today is someone asked a very distinct and direct question and here we are answering it we're going to try to do more and more of these short as I can of just under 15 minutes I can see so that you guys stay with me but if you liked it share it and check it out for the next one Dr. Don Clum here thank you very much

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Reducing Hormonal Resistance

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

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

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

Do You Have Specific Questions? Click Here To Schedule A Private Phone Call With Me

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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