Firemen Causing Fires!

This past week I stumbled across a discussion online of a TV show that aired recently. The show told an interesting story that I’d love to share.

Many years ago, researchers and epidemiologists got together in attempt to reduce the number of fires in the United States. Fire, whether accidental or on purpose, can cause injury and even loss of life.

After sifting through all the data available, a common theme was discovered – firemen were almost always present at fires!

For this reason, the United States passed guidelines recommending that the general public avoid calling firemen in such situations. The association between firemen and fires was clear.

Sure – matches, flammable substances, and improperly wired electronics were also present in many fires. But firemen, with their brightly colored gear and fire truck sirens, were a much more apparent similarity in all incidents.

The public avoided calling firemen and even took measures to reduce the number of active firemen on duty. The number of fires grew in the U.S. every year, but since we had our culprits, we figured we just weren’t strict enough in our fight against firefighters.

For 50 years this continued, until enough people challenged the status quo. The initial studies were easily disproven. Anecdotally, people saw more reduction in fires after improving wiring in their homes and avoiding flammable materials. Enough scientists, researchers, and media sources shared alternative ideas.

Finally, in 2015, the “powers that be” have admitted, for the first time since 1957, that perhaps firemen are not the cause of fires!

Now clearly this is an analogy – but the simplicity of the message really struck home with me.

In this story, fires represent heart attacks and cardiovascular disease. Firemen represent cholesterol. Matches, flammable substances, and unsafe wiring represent man-made fats (such as canola and corn oil) and sugar.

When our nation was confronted with rising rates of cardiovascular disease, we looked at various blood markers in individuals that suffered heart attacks. The first thing we saw was high cholesterol levels. Immediately, our nation concluded that cholesterol was the cause of heart disease. For 50 years the medical community did everything possible to lower blood cholesterol levels.

However, it turns out that cholesterol in the blood, much like firemen at a fire scene, exist to protect us!

When there is inflammation within the blood, caused by overconsumption of carbs or vegetable oils, the body sends cholesterol to protect the artery walls from damage. In an ideal situation, the period of carb and unnatural fat overconsumption ends, and the cholesterol is carried away.

Atherosclerosis, or buildup of plaque within the arteries, occurs when inflammation does not end. This results in the oxidization and hardening of beneficial cholesterol.

This past week, new guidelines were set forth recommending that the public pay more attention to sugar consumption than cholesterol and fat. Keep in mind that all carbohydrates (besides fiber) are broken down into sugars eventually.

Start your day with plenty of whole eggs, don’t fear fatty grass-fed steak, and request more specifics (such as particle size and count) when your doctor tries to prescribe statins to lower blood cholesterol levels.

Just because firemen are the first to arrive at a fire doesn’t mean they are to blame!

firefighters

Stay Healthy During the Holidays

With the holidays right around the corner, I thought I’d put together a list of things you can do to stay healthy while still enjoying the holiday season. So, without further ado, here are the top 6 recommendations I would make:

  1. Stick to your normal eating habits. Don’t try skipping meals or eating less as this may lead to over-consuming snack foods and holiday treats.
  2. Build meals around protein and veggies while minimizing starchy or sugary carbs such as fruits, grains, legumes, and potatoes. Always opt for more vegetables and protein to feel full.
  3. Avoid liquid calories such as juices, milk, and mixed drinks. Get your calories from whole foods!
  4. Once you are full from your meal, then indulge in whatever holiday treat you like most. My favorite is chocolate peanut butter balls! It’s a lot easier to enjoy one or two treats, rather than a dozen, after filling up on healthy food during mealtime.
  5. Exercise whenever possible! This will mitigate stress that occurs during the holidays and protect your body from the damage of the indulgences. Exercise can be as simple as sprinting up a flight of stairs, going for a walk after meals, or performing a few sets of body weight pushups and squats.
  6. For those that plan to consume alcoholic beverages: drink on an empty stomach. When alcohol is ingested, all other calories are sent to fat storage so the body can break down the alcohol as fast as possible. Pick drinks lower in sugar such as dry wines, champagnes, and hard liquors. Forgo the prepackaged sugary mixers and try flavoring with a lime or lemon. My approach is to have a NorCal Margarita (2 shots tequila, juice from an entire lime, ice, and club soda) a few hours before dinner. Finally, make the following meal high in protein and healthy fat. This will help blood sugar levels, protein synthesis, and hormones return to normal.

I personally choose to consume a whey protein shake and digestive enzymes before any meal that is high in processed carbs and low in nutrients, such as pasta or pizza.

Finally, don’t stress about indulging! The holidays should be about family, relaxation, and a change in routine. Sure, under-consuming protein and vitamins while over-consuming sugar and anti-nutrients isn’t going to improve health – but allowing stress levels to increase will only exacerbate fat storage and skew hormone levels.

Make the best choices you can as often as possible, but plan to enjoy yourself and have some indulgences. Then jump right back into clean eating and living on in January.

Hope these tips help everyone enjoy their holidays while staying healthy. See you all next year!

christmas-treats

Meal Comparison, Part 3: Dinner

Today’s post will be the last side-by-side comparison of a Standard American Diet (S.A.D.) meal and a grain-free, unprocessed meal.

For Part 1, a breakfast comparison, click here. For Part 2, a lunch comparison, click here.

The healthy American dinner consists of:

Pasta1 cup whole wheat pasta (enriched)

1 cup generic tomato sauce

2 ounces low-fat ground turkey

1 cup skim milk (fortified & fortified)

1 brownie (using a recipe recommended by Ellie Kroger, Registered Dietician)

The whole foods meal contains:

Burgers

8 ounces ground beef (grass-fed)

½ avocado

1 cup asparagus

1 large sweet potato

Both meals provide 650 calories.

First, let’s look at the macronutrients and fatty acid profile:

. Total Carbs Fiber Net Carbs Protein Sat Fat Mono Fat Omega 3 Omega 6
S.A.D. Dinner 90 10 80 25 5 5 250 12500
Whole Foods 45 15 30 45 10 17 500 2000

As we saw in the previous comparisons, the S.A.D. meal provides almost 100 grams of carbs with only 10 grams of fiber and very little healthy fat. Even adding sweet potato to the grain-free dinner results in only 30 net carbs, fewer than half the carbs in the Standard American dinner.

The whole foods dinner offers a more adequate amount of healthy fat, particularly saturated and monounsaturated, aiding in absorption of vitamins, providing a stable energy source, and maintaining healthy cells.

Finally, the omega-3 to omega-6 ratio, which should ideally be close to 1-to-2, is 1-to-50 in the Standard American Diet meal. The tomato sauce and “healthy” brownie both contain canola oil, molecularly the same as corn oil, causing inflammation and cardiovascular disease.

Next is the vitamin content of both meals:

. Vit A Vit C Vit D Vit E Vit K Vit B6 Vit B12 Folate
S.A.D. Dinner 4500 20 0 3 30 0.5 1 50
Whole Foods 27000 42 0 7 83 2 5 180

No surprise here! Vegetables, meats, and healthy fats provide far more vitamins than refined grains, diary, and oils.

Finally, the mineral content of each meal:

. Calcium Iron Magnesium Potassium Zinc Copper Manganese Selenium
S.A.D. Dinner 570 5 150 1500 4 0.5 2 55
Whole Foods 130 10 150 2000 13 1 1 36

If you recall the previous comparisons, you’ll remember that grains and dairy provide more of certain nutrients.

The Standard American Diet provides more Manganese and Selenium, and ties for Magnesium. However, just a handful of nuts would close this gap and set the whole foods meal ahead in all categories.

In conclusion, the dinner based on whole foods provides more for the body, with less detriment, than the S.A.D. dinner.

I will do one more follow up post totaling the days’ worth of macro- and micro-nutrients. In the meantime, feel free to ask any questions about particular values, foods that may address shortcomings, or if you’d like me to analyze your own meal options.

Thanks for reading!

Eat Protein and Plants!

As most of you know by now, I recommend consuming 1 gram of protein per pound of bodyweight. This means that a 100-pound girl running track should eat 100 grams of protein; a 200-pound strength athlete should consume 200 grams of protein; and a 300-pound adult trying to lose weight should aim for 300 grams of protein.

The reasons for this recommendation are as follows.

  • Protein has the highest thermogenic effect. 30% of the calories from protein are used during digestion and processing.
  • Protein is the most satiating nutrient, leaving one full for 4 – 9 hours.
  • Protein breaks down to amino acids. These are not only used for cell repair and maintenance, but also trigger the release of serotonin, dopamine, melatonin, etc, in the brain. These are chemicals that affect moods, energy levels, and feelings.
  • Excess protein will either be converted to sugars, to be used for fuel, or excreted in the urine.

A reservation people have to eating more protein is that it is “dangerous for the kidneys”. Studies of individuals with renal impairment, or complete kidney failure, show a worsening of symptoms when administering a high protein diet. However, no study has ever suggested that a healthy population can’t handle high amounts of protein. Processing excess nutrients is the main role of our kidneys.

Recent studies have gone as far as feeding participants up to 400 or 500 grams of protein a day. The worst side effects reported were feelings of being “bloated” or “hot”. As a side note, these individuals gained no fat, even though they were consuming over 1000 extra calories a day from protein.

The other concerns I hear stem from certain studies suggesting that protein, specifically meat, causes cancer. Next time you hear this, look at the study to verify the following:

  • Was the meat naturally raised? Was beef from 100% grass-fed cows? Were chickens raised in open pastures, feeding on seeds and bugs? More likely, the beef was from feedlots and the chickens were fattened to the point they could not stand.
  • What were the cooking conditions? Was the meat slow roasted or seared? We already know that black, crunchy sear-marks are carcinogenic.
  • Who were the individuals in the study and how were they tracked? The average American that consumes over a pound of protein a day is usually resorting to McDonald’s and pepperoni pizza, not chicken eggs from a friends backyard or a local burger with multiple cups of fresh vegetables.

Protein does cause an insulin release and increases mTOR signaling, leading to cell survival and proliferation. This is a good thing if you are exercising and attempting to displace fat with lean body mass. However, if you already have cancer, a lower protein diet, such as a ketogenic diet, will be more suitable.

A review of all macronutrient studies shows that diets higher in fat and protein, compared to high carb diets, result in:

  • Maintenance of more lean muscle mass
  • Greater loss of fat mass
  • Maintenance, or even an increase, in strength and performance

The only downside of protein is that healthy sources may not be inexpensive.

In areas with sustainable farming (such as where I live in Vermont), you can buy directly from a farmer. You may even be able to invest in a “cow-share” or similar program, paying for the cow before the government charges various fees. I have found grass-fed ground beef for as low as $3/lb. Search around and develop a relationship with local farmers.

Grass-fed beef, or pastured chicken and pork, may cost $5 – $10 a pound in typical markets. However, sales always occur, and meat can last for up to 12 months in a freezer before it loses flavor. Investing in a meat-freezer can help save money in the long run.

Another option is to find a high-quality protein supplement. I always recommend whole food from nature, but I am aware that having a full serving of protein (4 – 8 ounces of meat/fish, or 3 – 6 eggs) is not always easy and convenient.

In these situations, find a whey protein powder that is affordable and has as few ingredients as possible. I will do a post in the future comparing different forms of protein powders and brands.

In my experience, a client consuming 1 gram of protein per pound of bodyweight, is able to experience easy improvement in body composition and performance.

Ideally, every meal should have a large serving of protein, about the size of your hand, surrounded by vegetables, cooked in healthy fats, with a serving of berries or fruit as desert. And if you’re still hungry, have seconds of the veggies and protein. Don’t wait an hour or two and resort to crackers, cookies, or other packaged goods.

Just eat more protein and plants!

Steak and Veggies

The Most Simple Lunch Recipe

I’d love to share my recipe for lunch on the weekdays.

My typical weekday consists of one-on-one work with clients from 7 to 11AM. At this point, I do my own workout for an hour or so and then eat. After a quick lunch, I have more clients until about 1PM, at which time I do administrative work at my gym. This lasts until 5:30PM, after which I finish the workday with a couple more clients.

I keep myself scheduled back-to-back for most of the day, meaning I don’t have time to spend 30 – 60 minutes preparing lunch. At the same time, I refuse to resort to snack bars, sugar drinks, or other meal-replacements.

Instead, my approach is to bake a few chicken breasts on the weekend and package them in microwave-safe containers. At the same time, I put a few avocados on the counter so they can ripen throughout the week.

By the time lunch rolls around, all I have to do is mash up the avocado with a little salsa or hot sauce, microwave the chicken for a couple minutes, and I have a perfectly balanced and satisfying lunch!

Below are instructions for the initial food preparation:

  1. Preheat oven to 400°F. While waiting, trim the chicken breast of fat if it is not locally and naturally raised. If it is from a local, humane source, the fat will be healthy and therefore, won’t need to be trimmed.
  2. Place chicken in oven when at temperature. No need to use any seasonings as these will go in the guacamole the day of the meal.
  3. Check chicken after 30 minutes. It will be done when the internal temperature reaches about 170°F.
  4. Remove and let cool. Separate into meal-sized portions and store in fridge.
  5. Pack chicken, seasonings, and avocado in the morning before leaving home. I usually use local salsa or hot sauce, but garlic, salt, honey, lemon, or herbs and spices may be used as well.
  6. When hungry, microwave chicken for 2 minutes. Mash avocado, with seasonings, while waiting.
  7. Voila – you have homemade guacamole and a healthy protein source in only a couple minutes!

I usually recommend that active individuals weighing over 150 pounds shoot for about 8 ounces of chicken and a full avocado. Smaller individuals may dial back to half an avocado and 4 to 6 ounces of chicken.

Even if you use the larger portion size (8 ounces of chicken and a full avocado) the entire meal will only come to about 600 calories while providing 50 grams of protein, 30 grams of healthy fats, and 14 grams of fiber.

The nutritional profile of this meal will fulfill the following daily requirements:

10% Vitamin A

OLYMPUS DIGITAL CAMERA90% Vitamin B6

16% Vitamin B12

33% Vitamin C

21% Vitamin E

53% Vitamin K

80% Selenium

20% Iron & Copper

30% Magnesium & Zinc

45% Potassium

Clearly this meal provides a significant amount of vitamins and minerals, but it is also very affordable. Avocados are usually $1 each (or less if you live where they grow), and chicken breast costs between $2 and $4 a pound. The maximum this meal will cost is $3!

The nutritional density of this meal, the affordable price of the ingredients, and the quick and easy preparation proves that there’s no longer an excuse to resort to meal replacement bars – frequently loaded with sugar, processed soy, and refined grains.

So, this weekend, pick up some avocados, put some chicken in the oven, and you’ll have the perfect lunch for the following week!

One Size Fits All

In exercise and fitness training, a “one-size fits all” approach does not work.

This is one of my favorite aspects of being a personal trainer and health coach.

Every single day, I encounter something new. Whether it’s a client’s specific goal, preference, injury, or condition, everyone has different wants and needs. This requires alterations, to say nothing of completely different programming.

My oldest client is 91. My youngest is 13. I have middle-aged clients trying to lose weight. I have young men playing soccer at division 1 colleges. I have new mothers that want to return to their favorite sports. I have seniors reversing rheumatoid arthritis and regaining balance and energy. Some of my clients want to get off a long list of medications. Others just want a fun and challenging workout a few days a week.

These differences between individuals contribute to my hesitation to recommend routines based entirely around weight machines.

Machines allow you to adjust the height of the seat, and sometimes make an adjustment for leg length, but beyond that, you’re pushing or pulling in a pre-determined range of motion. Different people will need to move differently based on their build and body mechanics. And, just as importantly, these types of actions won’t transfer as effectively to real life.

When you pick something up, push a heavy object, or take a very high step up, there is nothing guiding your body through space. Your muscles and joints will be working on their own, free of outside influence.

Machines are useful to isolate a muscle group, and help an individual develop a mind-body connection with that muscle, but they should not be where you spend the majority of your time.

I start most my clients with a series of assessments, performing different movements that are common in everyday life. Their ability to execute these actions, along with the goals they have stated, will specify exactly what we must do together.

These assessments usually consist of a gait analysis, squatting down into a chair and back up, bringing the arms overhead, and holding a plank or pushup position. But, as previously mentioned, I may omit some of these, use alternatives, or do something completely different based on the client.

The same mistake of using a “one-size fits all” approach is apparent in our nations nutritional recommendations. The USDA recommends that everyone consume 45-65% of their calories from carbs, 10 to 30% from protein, and 25 to 35% from fat.

This is akin to recommending that 15% of all calories come from dairy…or that 5% of calories come from peanuts. What if an individual is lactose intolerant or allergic to peanuts?

As evidenced by our current diabetes and obesity rates, most Americans cannot tolerate upwards of 50% of their calories coming from carbs. Through years of trial and error, I’ve learned that if I average more than 40% carbs, more than 4 days a week, I start to gain fat, even in a calorie deficit.

Remember, carbs are fuel for high intensity activity, while dietary fat is truly essential for optimal health. After a lifetime of consuming more carbs than the body can safely store and burn, it loses its “insulin sensitivity”. This means that the sugars last too long in the blood (causing inflammation and cardiovascular disease) and are eventually forced into fat storage.

I work with my clients to find the most sustainable and healthy nutritional path for them. I base my nutritional recommendations not only on their dietary restrictions, activity level, and current conditions, but also their preferences and lifestyle.

I personally cook a few big meals on weekends so I have leftovers available on weekdays. However, I may have to suggest a different approach for clients that don’t have the time to, or interest in, trying this. Some of my clients are vegans or vegetarians that require more vitamin supplementation and creative protein options. If a client has sugar or chocolate cravings, we’ll work to find the healthiest options and optimal timing for indulgences.

Some foods are healthier than others, but I’ve never insisted that a client consume a certain food or avoid another. I merely work within their parameters, to find out what will guarantee them success in the long term.

These examples show the importance of individual personalization. Personal trainers, and health professionals of all kinds, must be able to tailor the theories learned through education, to best serve each client.

No two people are the same, so why should their exercise and diet be the same?

diverse

3 News Articles

I know I reviewed a news article just last week, but this week I wanted to try something new and discuss multiple articles at once.

My hope is to provide more information at a time. Reviewing multiple articles also means I won’t get into the same level of detail – but this may make my postings easier to get through (I know not everyone is as interested in the scientific details and mechanisms).

The first article is about the updated F.D.A. guidelines recommending women that are pregnant or breast-feeding consume at least 8 ounces, or half a pound, of fish a week. This is a major shift in our nation’s guidelines.

Some fish, such as albacore tuna, have high levels of mercury that can be dangerous to women and infants. However, sardines and salmon (that happen to have the highest omega-3 content), will have much lower mercury because they simply do not live as long. As previously mentioned, mercury binds with selenium (found in high amounts in fish) so our bodies will not absorb the mercury.

An interesting thing I learned back in college: in the U.S., we recommend women avoid alcohol and eat vegetables while they are pregnant. However, in France, pregnant women used to be told to consume wine and to avoid certain vegetables such as spinach and broccoli.

As with everything, our knowledge is constantly changing and food producers are powerful enough to influence health recommendations.

Just consume the foods humans were meant to eat, in the quantity that is realistic in nature, and be aware of food sources. This way you will know if it contains more of something (mercury) or less of another (magnesium) than it once did.

The next article goes along with the typical understanding we are slowly coming around to – that saturated fat has no correlation with heart disease.

By now, we know that the science to vilify saturated fat and cholesterol was falsified:

“But as Tiecholz and other critics point out, Keys cherry-picked the seven countries he visited: the United States, the Netherlands, Finland, Yugoslavia, Italy, Greece and Japan.
Noticeably absent? Countries well known for their rich fatty foods but without high rates of heart disease, like Switzerland, Sweden and West Germany.
Based on his study, Keys promoted the Mediterranean diet: a diet high in fruits and vegetables, along with bread, pasta, olive oil, fish and dairy. But Teicholz pointed out that Keys visited Greece during Lent, a time when people abstain from eating meat, which in turn skewed his data.”

But, I also wanted to share this article for another quote:

“Take the 30-year follow-up to the landmark Framingham Heart Study, for example. It is one of the largest epidemiological studies evaluating the roots of heart disease in our country.
In the follow-up, scientists found that half the people who had heart attacks had below-average cholesterol levels. In fact, scientists concluded that “for each 1% mg/dL drop of cholesterol, there was an 11% increase in coronary and total mortality.””

This shows that lower total cholesterol levels increases ones risk of death!

I still think triglycerides, carried by oxidized (small and dense) LDL particles, can be a good predictor of inflammation and cardiovascular risk. However, high total cholesterol, with high HDL and fluffy and benign LDL, is actually protective for the body.

And, finally, the last article I’ll share with you today is comparing the sugar content of fruit juice and sugar.

Sound familiar? Scroll back a few months on my blog and you’ll see a post I had detailing how drinking orange juice is the same as drinking a coke, taking a fiber pill, and a multivitamin. Well, now the mainstream is coming around!

I always stay open to new information, and love to learn when I’m wrong, because it means I’m learning something new…but I do have to pat myself (and my “nutrition guru” peers) on the back occasionally.

Not that staying more up-to-date on research and delving into biological and chemical mechanisms more often than CNN, New York Times, and NPR is any amazing feet – things only make the news when there’s a catchy headline, photo, or agenda!

Well, I hope these 3 articles were interesting and helped provide just a few more reasons to move away from a diet based on processed foods and towards a lifestyle based around nature.

See you next week!

A Calorie Is NOT A Calorie!

This is something health coaches, nutritionists, and scientists (trained in biology, chemistry, or endocrinology, as opposed to conventional medicine) have said for decades.

The notion that all calories are the same; that calories-in (consumed) compared to calories-out (burned) is the end-all-be-all in terms of bodyweight; is archaic and damaging to our public’s health.

Just last week, a study was published showing the results of consuming a high-protein diet. However, fat and carb intake was held constant between the two groups, meaning the high-protein group was consuming over 500 extra calories a day.

After 8 weeks, there was no difference between the two groups, in terms of bodyweight or body composition.

This suggests:

1.) Excess calories coming from protein may not lead to weight gain. This may be invaluable for individuals trying to lose weight considering that protein is the most satiating macronutrient.

2.) It is not necessary to consume extra protein to gain muscle. This is most useful for individuals trying to put on muscle, since protein can be the most expensive macronutrient.

I’ve always suggested my clients try to consume one gram of protein per pound of bodyweight. This has been the standard for athletes and performance-oriented individuals for decades. Unfortunately, the general public has been convinced that protein is bad for the kidneys or the body as a whole.

There are many studies showing that individuals with kidney impairment have issues with high-protein diets…but these results have never been replicated with healthy populations.

The way major food companies produce and prepare meat will make it harmful to our body (and the environment). Feeding corn to cows literally becomes a race against the clock to see if the cow can grow fat enough to slaughter, before it dies of indigestion and infection. At the same time, grain-feeding will skew the omega-3 / omega-6 ratio, increasing the amount of inflammatory omega-6 found in the animals fat.

However, if cows, or any animal for that matter, are given enough land to wander about, and a natural diet for them to freely consume, their meat will not only be healthy for us, but may be the most beneficial food we can consume.

So, if your goal is to reduce body-fat, and you plan to achieve weight-loss using calorie restriction, make sure you are not reducing your protein intake. And keep in mind, if you are hungry or have trouble staying full, have a few extra bites of protein.

Alternatively, if you are trying to increase muscle mass, consume 1g protein per 1lb bodyweight, but, after that save your money and get extra calories from natural carbs or healthy fats. Scoops of expensive protein powder or additional pounds of chicken breast may not make a significant difference.

This study is just one more step towards correcting our understanding of food and the human body. Nothing that comes from nature, meant to give us sustenance, is automatically bad for us. It is only when we tinker with nature, maximizing production while minimizing cost, that problems arise.

Improve Your Hormone Levels

As I promised a few weeks ago, I’ll provide some simple steps you can take to improve your hormone levels.

Just to reiterate, your hormone levels dictate a large part of your health, performance, and body composition.

For the actual details about healthy hormone levels and effects, please refer to my post about testosterone.

Without further ado, here are the safest and most effective tactics to manage healthy hormone levels:

• Make sure you are consuming a nutrient rich diet.
Any nutrient deficiency has the potential to negatively impact hormones, but the biggest culprits will be zinc, vitamin A, vitamin D, and magnesium. I’ll do a post explaining which foods have the most nutrient value later on but, for now, I’ll just recommend oysters, liver (if you can stand the flavor and have a high-quality source), avocados, eggs (particularly the yolk), and plenty of naturally-raised, well-treated meats, full of the fats and proteins your body needs to manufacture testosterone.

• Consume dietary cholesterol on a regular basis.
The best sources are eggs, shrimp, and fattier cuts of beef (grass-fed of course!). Cholesterol is a precursor to testosterone production. Keep in mind, the cholesterol you eat will only raise your HDL a little and have hardly any effect on triglycerides (the “bad” cholesterol in the blood).

• Avoid over-consuming carbohydrates.
Starches and sugars will cause insulin spikes in the blood. Your muscles can only store so many carbs before the insulin forces carbs to be stored in fat cells. This insulin will also disrupt normal hormone signaling.

• Get 8-9 hours of sleep a night.
During the first few hours of sleep, your body will release the largest amount of human growth hormone, allowing your body to recover from the day. I know everyone says they can get by with 6 hours…but your body composition, mental performance, and energy levels will always be better with a proper 8 hours of sleep.

• Lift something heavy a few times a week.
This will stimulate the body to produce testosterone to recover from the stimulus. Again, keep in mind that heavy lifting isn’t what produces bulky muscles…that would be higher repetitions (8-15) for multiple sets (3-4) with very little rest (30-90 seconds).

• Do some high intensity interval training.
Refer to my post from a few weeks ago. This has the potential of benefiting hormones more than any other exercise.

• Avoid alcohol.
Or at least try to moderate your intake. Alcohol will convert testosterone to estrogen within the body.

• Avoid stress.
This might be the most difficult but cortisol, released when you’re stressed, will lower testosterone levels. Some of the easiest things you can do are to limit your caffeine intake and take time during the day to stare off into nature or distract yourself from the stresses of our modern lives.

One final method for increasing testosterone levels is to supplement directly with hormones (a.k.a. steroids). However, this is a much more controversial and potentially unsafe method that I’ll save for another post.

Give all these things a try and see if you notice an improvement in body composition, strength, recovery, or just general mood and energy on a daily basis!

Insulin Resistance

Two phrases I’ve used quite a lot, and never fully explained, are “insulin resistance” and “insulin sensitivity”. If you know what these terms mean, and how to alter them, you can drastically improve your metabolism, and by extension, your health.

Perhaps you’ve heard the term insulin resistance before as it is commonly understood as a part of diabetes. This is a rather limited view of a complex process.

Whenever food is consumed, the pancreas releases insulin to notify the cells of the body to absorb and store nutrients. This process is particularly active whenever sugars are consumed because they must be used immediately or stored to prevent their toxic characteristics from damaging the body. However, if glycogen stores are already full, cells become resistant to this insulin, meaning they can’t absorb more, and the sugars ends up flooding the bloodstream. This starts a dangerous cycle where the pancreas continues to produce more insulin in an attempt to clear the sugars from the bloodstream and, eventually, the sugars are forced into fat storage.

An important detail to note is that, for average people, fat accumulation in the body is not attributable to consumption of dietary fat, but rather the overconsumption of carbohydrates that are all broken down into sugars.

This process of insulin release is repeated until the cells in the body cannot utilize fat as energy and the entire metabolic system becomes dependent on constant sugar feedings or insulin injections…also known as Type II diabetes.

During this process, the arteries harden from the inflammatory and toxic nature of sugars, causing atherosclerosis. Nerve damage can ensue, leading to blindness. Also, the cells become resistant to amino acids so the muscles can’t even use protein.

Some symptoms of insulin resistance include:

  • An energy crash, feeling of low-blood sugar, brain-fog, or fatigue within a few hours of consuming a large carb meal.
  • Increased hunger and sugar cravings.
  • Weight accumulation, particularly around the midsection and hips.
  • Elevated triglycerides, blood pressure, and blood sugar.

Insulin and carbs are not inherently bad. They both serve an important purpose of storing energy for intense activity or times of stress and famine. However, it is estimated that for the first 200,000 years of our existence, humans consumed about 80 grams of carbs a day (varying by location). These carb were in the form of tough, fibrous vegetables and roots. The insulin release would be so minor that the cells of the body would stay primed to receive glucose.

Insulin sensitivity is the exact opposite of insulin resistance. Insulin sensitivity suggests that the muscles are prepared to absorb glucose from the bloodstream with the aid of insulin.

I will list the most effective ways of promoting insulin sensitivity:

  • Moderating carb intake based on activity level.
  • Short periods of fasting where the body is encouraged to use fat as energy and break sugar dependence.
  • Consuming nutritious carbs such as fruits and vegetables that also contain fiber, mitigating insulin release.
  • Eating enough fat with every meal to blunt insulin secretion.
  • High-intensity interval training during which the body can only use glycogen as fuel.
  • Weight-lifting and other forms of exercise that place a demand upon the muscles and trains the metabolism to partition nutrients.

To put these tactics into a real-world context, I will explain my approach to maintaining insulin sensitivity:

On days I don’t work out, I limit my carb intake to a couple pieces of fruit and fibrous carbs. On my training days, I consume a large carb meal within 30 minutes of my workout to replenish glycogen stores.

On Friday, I have my last meal around 8 PM. On Saturday, around 11 AM, I walk to a steep hill where I do 10 to 15 sprint intervals in a fasted state. I walk home, stretch, shower, and have breakfast about an hour after my workout. In all, I fast about 16 hours. I’ll discuss fasting in another post because it can be a very effective, but potentially risky, method of improving health.

There are many other factors that can contribute to insulin resistance including vitamin D deficiency, heightened cortisol, highly acidic diets (building meals around grains instead of vegetables), consumption of trans-fats and oxidized poly-fats, and omega-3 deficiency.

Some studies suggest high-fat diets are a leading cause of insulin resistance but these studies merely replaced each gram of carbs with a gram of fat, resulting in an enormous calorie excess due to the fact that fats have 9 calories per gram and carbs only have 4. The most reliable study I have come across shows that after 12 weeks of replacing grains and dairy with vegetables and fruits, a type 2 diabetes diagnosis was completely reversed…meaning the body became insulin sensitive again.

So, if you experience sugar cravings or a blood sugar crash after eating, maybe try eating lower carb on the days you aren’t as active. Also, try to substitute nutritious carbs, such as vegetables and fruits, for less nutritious foods such as soda and snack bars filled with sugars and grains. Finally, throw in a tough workout every few days to create a demand within the muscles for any carbs you consume.

If you’d like me to recommend a more specific carb intake for your activity level, let me know!