New Year's Resolution woes got ya down?  It worked for a couple of weeks and then fell in the crapper.  What happened? How do I make it a habit or break old ones?

 First, I want to emphasize that I am not a doctor and recommend before you make any changes in diet or exercise, always consult with your doctor.  Now that I got out of the way, let's get to it.  We have all been there…we get inspired, make a plan to start working out or eating better and we dive in head first and everything is great for about, ohhh two weeks, then it fizzles out.  Sound familiar?  How do those other folks stick to their plan or those diets…how do they look like that!!! What do they know that I don't!!!  Well the answer lies in how we make things a habit.

Habits are routines that we develop and, once created, perform with little or no thought.  We get up, brush our teeth, go to the kitchen start coffee and sit down to read or turn on the TV…without even thinking about it.  Think about every habit…good or bad…that you currently have.  If we take a close look, we would find that each habit has a cue or trigger, followed by a routine and then a reward.  Habits often fail because we set a long term goal as the reward.  Here is the problem, if it is a longterm goal, then its gonna be a loooong time until we get the reward.  So how do we fix it?  Before we get there, let's take a closer look. 

First we have to recognize that once a habit is formed in our brain, it never goes away.  It can be modified if we practice, but two things remain: the cue and the reward.  The routine is the part we can change.  Take drinking alcohol for example.  Often folks begin drinking because they are around other people in a social setting.  So the cue is being in a social setting or wanting to feel connected to others.  Then they develop the routine of drinking when they get that cue and then experience the reward of feeling connected or relaxed.  So over time, every time they are in a social setting or want to feel connected they are cued to drink.  That is one part.  The next part comes later.  Over time, the reward of feeling connected or relaxed is achieved by the routine of drinking alcohol.  So when a person desires the reward of feeling connected or relaxed, they automatically go to the routine of drinking.  

The cues and rewards will always be there, but the routines can change.  With practice and some self awareness, when a person is cued to drink in a social setting, they can drink a cup of coffee or tea or chew gum…or whatever ya can think of.  Over time, the reward of feeling connected to others or relaxed is associated with a new routine.  What eventually happens when a person seeks that same reward is  they will find themselves craving to drink a cup of coffee or tea…or chew gum..and less likely drinking alcohol.  We can actually create and control our habits!

That is a very simple explanation of how habits work.  How do we apply that to exercise or nutrition?  Easy:

• Pick a goal (lose ten pounds, drink less, eat better, build muscle, feel better, look better, bench more, run a 5k race…etc.)
• Make a plan
• Create a cue…here are a few
• the alarm goes off 
• ya listen to music on your way to the gym 
• you open the fridge
• ya meet up with friends
• ya drink a cup of coffee 
• Create a routine with the cue
• the alarm goes off and ya go for a jog, or do push ups 
• when the fridge is opened ya grab a veggie
• begin training with others
• begin a sport
• ya do a workout after drinking coffee
• go play at a park
• Create a short term reward with the routine (some will happen automatically)
• by going for a jog ya feel more energy, confidence and alert
• improved mood, behavior and memory
• having fun
• the veggie take the edge of hunger 
• by training with others ya feel connected or happier
• get a smoothie or healthy snack after your workout

Before ya know it, in order to get the rewards, you will naturally seek the routines that provide the rewards.  When that happens, the cues and rewards will be a permanent part of the brain.  It will be a habit.  The trick is to create some cues, give them some routines and give yourself a short term reward for completing the routine.  That is the secret.  Long term goals are great, but it takes a long time to get the reward.  If we do not create some rewards with our cues and routines, the habit never forms and we are back to where we started.

Remember exercise doesn't have to be "work."  Make it fun, get involved in sports, join a class with others, go play.  Then when we crave having fun, we resort to the routine of exercising by doing something we enjoy…and are more likely to make it a habit. 

Whether your goal is to build muscle, lose fat, improve energy or just be happier, know that it can be done and you can do it.  It is just a matter of picking the goal, creating a plan, making a cue to each routine and a reward (many of which happen without us knowing) for each routine.  Then you will have formed a habit and people will be asking how YOU do it!

These are some simple guidelines to help you make some new habits and get your New Year off to a healthy start!   Remember, you have control of your habits!

Take care, and until next time, go get some sprints in and pick up something heavy.

Wanna learn more about this topic?  Then I highly recommend two books: The Power of Habit and Brain Rules….listed below.

References:

Duhigg, Charles.  The Power of Habit. The Random House Trade Paperbacks. 2012.

Journal of Clinical Investigation, NF-kB: a key role in inflammatory diseases, Published in Volume 107, Issue 1 (January 1, 2001), American Society for Clinical Investigation

Medina, John.  Brain Rules.  First Pear Press Publishing. 2009

Pubmed.com, 2006;8 Suppl 2:S3. Epub 2006 Jul 28.

Free Heath and Nutrition Seminar Announcement

 Free Heath and Nutrition Seminar Announcement

Health and Nutrition for Law Enforcement and Family

On Saturday November 2, 2013 from 8:00 am-5:00pm at the FWPD Training Academy in the Auditorium, I will be giving a lecture for law enforcement officers, family and friends.

  Topics will include:

• Nutrition fundamentals
• History of food and disease
• Basic physiology
• How to lose fat and build muscle
• Identify and reduce health risk factors
• Modern diseases and their connection to foods
• Making sense of it all
• Understanding cholesterol
• Dispell nutrition myths
• and more!

  

The class is free and will have limited seating, so please sign up early.   Bring a friend. TCOLE credit will be given to law enforcement officers attending. 

Here are the details:

When:     Health and Nutrition Seminar, Sat 8am-5pm, November 2, 2013

Where:   City of Fort Worth Police and Fire Recruit Training Academy-Auditorium

                1000 Calvert St. Fort Worth

There will be a lunch break given during the class.

If you or someone you know is struggling with health issues or just wanting to learn how to improve their health and fitness then attend one or both of these classes. Learn valuable information on how to look and feel better, improve performance and health and even add a few years to your life!

Law enforcement officers wanting TCOLE credit will need to provide a PID # when they attend the class.  I encourage everyone to bring a pen and paper to take notes.  Here is the link that will be updated soon with the class info.  You can also contact me through my contact information on this blogsite.

Sign up soon, this class fills up fast.  I will see you guys there!

Testosterone: Is it really the fountain of youth?

            

     We all want to feel and look younger.  So how do we do it?  Where do we start? There are a lot of options and information out there which can be pretty overwhelming if you don’t know how to sift through it.  The truth is, there really no “fountain of youth” or any way to truly reverse aging, but we can definitely improve our health and sense of well being while we age.  Testosterone has received a lot of attention lately and is being advertised as a way to feel younger or “regain” our youth.  This is, in large part, due to the rise in the use of hormone replacement therapy (HRT) treatment for both men and women.

            HRT clinics are popping up everywhere.  What do I think of HRT? Glad you asked, well I think it is great if used appropriately.  Like anything that can temp us, I encourage anyone who is considering HRT to exhaust all avenues first before going that route.  One of the downsides from HRT is that long term use of exogenous hormones will cause the body to stop production for long periods of time and, in many cases, permanently.  But, with the guidance of a doctor, these side effects can be diminished or even avoided and allow one to enjoy improvements in energy, performance, memory and overall improvements in health.  Doc’s will usually have folks “cycle” treatments to avoid this.

            Long story longer, is that we all…even women…need testosterone to develop muscle, repair tissue, for normal brain function, and maintain health and, unfortunately, as we age, it diminishes.  Wait!!! There is hope.  First we have to understand a little more about what testosterone is and what it does. 

            Let’s start with what testosterone (T) is.  It is a hormone, like all other hormones, that sends signals to various processes in the body.  The signal to build muscle is probably what most folks associate T with.  When we think of what happens when people use T or abuse it that is, we often think of bodybuilders with overly excessive muscle development (is there such a thing?).   

T actually does much more than that.  Some of the other things that it does, besides building muscle, are:

• Improve immune function
• Improve brain function
• Improve joint health
• Accelerates fat loss
• Improve confidence
• Improve libido
• Combat depression
• Improve skin health
• Improve overall sense of well being

            Basically it keeps us youthful.  Not too shabby huh?  Again, I want to stress, T essentially performs the same function in both men and women and are needed by both, just in much lower levels in women.  The problem is once we hit our 30’s it begins to decline but there are things we can do to help.  If you have already made the decision to go the HRT route, make sure you get a good doctor that can explain other issues that need to be addressed, such the total T/free T ratio, SHBG’s, estrogen increases/decreases, possible impact on the HPTA, cortisol management and any potential side effects.  If you are considering HRT or want to keep your testosterone levels up naturally, there are some options to consider beforehand.  

            There are literally hundreds of supplements out there that claim to boost T levels but unfortunately 99% are not supported by any studies and are a waste of money.  Although, there are a few supplements that show some promise, which are listed below.

Before we get into the supplements, here are some things we can do first to help elevate testosterone levels:

1. Reduce Cortisol!!! Law enforcement folks listen up!! Cortisol suppresses T and the more stressed out we are, and the more energy drinks we consume, the lower our T levels will be.  So manage stress, reduce stimulants and get some dang sleep!!!!
2. Strength training.  High intensity strength training is one of the best natural ways to signal our body to release testosterone.  High intensity interval training, like interval sprints or MetCon training, is another effective option, but remember to allow time off for recovery.
3. Avoid overtraining.  This is one of the biggest challenges for advanced athletes.  The mindset is usually “I have hit a plateau so I guess I gotta train harder.”  This is absolutely WRONG! Allow time for recovery…and again…get some dang sleep!!!
4. Eat a healthy diet.  I am a big fan of a Paleo-ish type diet with plenty of protein from quality sources, lots of healthy fats and plenty of veggies and fruit. Avoid processed foods and high sugar foods. 
5. Reduce body fat.  As adipose tissue increases so does estrogen and a class of hormones including IL-6 and adiponectin which diminish Vitamin-D and, subsequently, testosterone production. 
6. Did I mention to get some dang sleep!!!

Now onto supplements, here are a few that are promising:

1. D-Apartic Acid   This is an amino acid that aids in the production/stimulation of T production.
2. Vitamin D Yes, getting some sun is good for your T levels!
3. Zinc  This can be taken by itself or, preferably, with magnesium as a ZMA combo supplement.
4. DHEA  This is a hormone precursor that shows a lot of promise and also has shown to improve memory.  The production of DHEA diminishes with age and should be taken in “cycles” with an “off” period.

Here are some supplements worth looking at:

1. Tribulus terrestris
2. DIM  This is an herbal supplement that may aid in freeing bound T.
3. BCAA’s  Branched chain amino acids may also aid in T production.
4. Maca  A root from South America that may increase T levels

            So, in summary, as we age our T goes down unless we do something about it.  If we want to feel good, keep our muscle mass and have a better sense of well being, we all need testosterone.   If HRT is the choice, find a good doctor that can explain everything to you and does extensive lab work first.  If you start HRT, don’t expect to look like a body builder.  It is likely that you will gain some muscle, but to look like a body builder it takes very large doses of T unless you are gifted with great genetics.  Otherwise, try reducing stress, starting a strength program for a while with some occasional high intensity interval work, get plenty of sleep and recovery, eat a healthy diet with plenty of protein, good fats and no processed foods, get some sun and try a few supplements. 

            Although T may not be a “fountain of youth”, it is, however, a step in the right direction of improving the quality of life...ok, who am I kidding, its pretty dang close.   Remember, both men and women need a hormonal balance that requires the right amount of T and maintaining those levels is just another way we can maintain our health, performance and happiness.  So until next time, get some sprints in and pick up something heavy!

Want to Lose Some Fat?

Summer is upon us and we are thinking about trying to look good for the lake, beach or wherever we want to go for vacation.  We can get get rid of that spare tire or unwanted fat by following some simple guidelines and use a little "physiology-101."  So, with that in mind, let's talk about fat loss or "leaning out" and what we can do about it.  For those of you short attention span folks who are already tired of reading this, here it is: fat loss is about hormonal balance, in particular, controlling insulin levels.  Fat loss is NOT about calories in, calories out...that is weight loss and a great way to be a "skinny-fat" person.  So to keep insulin low, pull back on the carbs and increase the low-intensity cardio.  There, now you can stop reading.  For you other folks who seek more knowledge and have a greater attention span, please, read on.

Some of things we need to remember is that hormonal balance is the key to fat loss.  What do I mean?  Simple.  Insulin, a hormone our pancreas makes that is released in response to carbs, is a FAT STORAGE HORMONE.   Insulin drives nutrients into our cells including fat.  When our cells are depleted, this is a good thing.  For example, someone who has had an intense metcon session or even strength building session will be in a depleted state and require more carbs, which releases insulin, to recover and repair.

Let's look at the other side of the coin.  If we are not in a depleted state or involved in regular intense exercise our "tanks" are topped off and we do not need to be replenished.  So guess what happens when we consume carbs?  Our body releases insulin which takes the carbs to the liver instead of depleted cells and makes triglycerides and sends those out to be stored as fat.  There is more.  After insulin is released it slowly diminishes or lowers after a couple of hours.  Since it is a fat storage hormone, insulin makes it very difficult for our body to access not only stored glucose but stored fat as well.  Physiologically, the human body requires only about 150g of carbs, if that, unless it is in a depleted state...i.e. exercising consistently.

The brain, which cannot use fat, requires glucose (it can use ketones too but that is another article all together) at about 4-6g per hour, the kidneys and red blood cells, which use only glucose, require much less closer to 1g per hour.  Do the math and you get about 150g of carbs.  The USRDA recommends that a person who consumes a 2000 calorie diet to eat 300g of carbs per day, twice the physiological limit of what the body requires, which drives and keeps insulin levels unnecessarily high.  Elevated insulin levels also leads to insulin resistance, Type-II diabetes, cardio vascular disease, Alzheimer's, increased levels of advanced glycation end products (AGE's), metabolic derangement, mood disorders and depression and a long list of other issues.  Additionally, it is excess carbs which are primarily responsible for causing the liver to make the small dense type-A LDL cholesterol that accelerates vascular inflammation which is linked to cardio vascular disease.  I could go on but have written several other detailed articles on the topic in previous posts.

So here is how it goes.  A person who isn't training consumes a diet high in carbs, releases a lot of insulin, stores fat, can't access stored energy so gets tired and craves more carbs, can't think clearly because the brain is competing with the insulin for glucose, develops insulin resistance and obesity, has to take several prescriptions to deal with health issues and dies unhealthy and much younger than they should.  Not very complicated.  So what is the solution?  Keeps carbs low and protein and fat moderate to high...sound familiar...Paleo?  Now this is not a one size fits all solution.  Depending on a person's type of training, then their carb intake will increase or adjust accordingly.

Now that we understand that excessive carbs, which causes excessive insulin production, are primarily responsible for fat storage and obesity we can make some better decisions when trying to "lean out."

Here is what I recently did, and usually do this time every year:  I recently completed my strength building phase, which lasted about 4 months and gained about 15 lbs, some muscle and some fat.  Now I want to lean out to see some of the muscle I gained.  Here is what I do that works really well for me.  I don't focus on meal frequency.  I did this in the past believing that it accelerates my metabolism which is a myth.  Our metabolism is determined by genetics, muscle mass, exercise (which increase mitochondria in the cells) and hormone regulation.  Not how many meals we eat.  What I simply do is decrease my carb intake...that's it.  Here is what a normal day may look like for me:

• breakfast 3-4 eggs with a lot of coconut oil with a handful of berries and occasional oatmeal
• lunch 6-8 oz of meat, usually grass fed beef, 1/2 sweet potato, 1-2 cup of green veggies like broccoli or greens
• snack 1 can tuna or chicken breast, 2 tablespoons of coconut oil, 1 cup kefer yogurt
• dinner 8-10 oz meat, 1/2 sweet potato or 1/2 cup of cooked rice and a lot of veggies

On days I exercise I may have a slightly larger portion of carbs post workout.  My primary sources of carbs will be squashes, gourds, sweet potatoes, rice, oatmeal, occasional fruit and LOTS of veggies (canned crap, uh...I mean canned veggies doesn't count).  As usual, I avoid anything containing gluten...yes, that means bread and pasta. I also avoid corn and carrots during this time because of the sugar content.  I also may have a handful of raw nuts as a snack.  I don't worry too much about meal frequency or eating at set times.  I eat when I am hungry, I eat a lot of meat, a lot of good healthy fats, a lot of veggies, some nuts and seeds, occasional fruit and dairy.  When I do consume dairy it is in the form of aged cheeses, kefir yogurt or raw milk.  I also avoid stimulants or excessive caffiene as this causes a cortisol response which signals the liver to release stored glycogen thus releasing insulin and back to square one. That's all I do.  And the fat melts off.

My training also changes accordingly.  Since I am not trying to build muscle right now, which requires a higher calorie intake, I simply reduce my carb load and start doing some low intensity cardio, occasional metcon, occasional strength and that's about it.  So a typical week of training for me in my "leaning out" phase may look something like this:

• Jog, bike or row 2-3 times per week at low intensity
• Metcon or interval training 1-2 times per week
• Strength/Olympic lifts 1 time per week
• Boxing/Grappling 1-2 times per week since I enjoy it
• Yoga, when I can

If I feel like my performance is taking a dive, I'm not recovering well or feel tired I simply back of the training and get some more sleep.  I have mentioned this before but something else I throw in every now and then is intermittent fasting where I may eat my last meal at 5pm and won't eat again until the next day around noon.  The cool thing is, because my carbs are low and my protein and fat are high, I don't get hungry and my energy levels stay high.  Robb Wolf's site has some really good info on the topic.  It is also great to increase insulin sensitivity...this is a good thing.

I try not to worry too much about counting calories, meal frequency or feeling like I have to get a workout in or if I miss one then the world is going to end.  This adds extra stress for me.  I like to keep it simple and have fun with my training.  When I started with this plan I was about 11% body fat and now I am at 7.5%, in about 6 weeks...not too bad.

With some slight adjustments in our diet and activity level, getting rid of the fat is easier than we think.  Congratulations you made it to the end!  Now you have what you need to make your plan and get ready for the beach!  I want to give a shout-out to my fellow blog-buddy, Vonnie.    She has a great blog and writes some very insightful and thought provoking articles, so if you are looking for something to read or a fellow blogger yourself and wanna show some love, check out her site...Questionevrthing.blogspot.com  Until next time, pick up something heavy and get some sprints in!

Grocery shopping, out with the old in with the Healthier!

So let’s talk groceries.  This is a re-tread article from one I wrote back in January of 2011...and it hasn't changed much.

Well spring is here and that's a good enough reason to do some spring cleaning...in the pantry and fridge, that is.  Today, I will give you guys a grocery list of recommended foods.  Let me start by saying the foods listed here are a just a small number of foods that fall under the Paleo-ish umbrella.  Some foods fall into a “grey” area where some Paleo purists say should be avoided and others say are acceptable.  As with anything, it really comes down to the individual and how “strict” a person needs to be, any health issues they may have and how they respond to certain foods.  A good guideline is “the sicker the stricter” a person should be.   So as far as foods in the “grey” area go you guys can decide for yourself.

Here we go:

Protiens	Grey Area Foods
Almost any animal protein  Beef-grassfed Chicken-free range/pasture raised Fish/seafood-wild caught Eggs-free range Pork-pastred Organ meats Bacon...duh!!!    Avoid commercially raised meats.	dairy-milk (raw), aged cheeses Keifer style yogurt is pretty easy to tolerate even for lactose intolerant nuts (be careful with these, most are very high in Omega-6.  So consume in moderation.  I prefer ones higher in Sat. fats like Macadamia nuts) Sausages Protein powders

Carbs	Grey Area Foods
Almost all vegetables, especially with a lot of color.  Broccoli, kale, spinach, chard, brussel sprouts, carrots, cabbage Sweet potatoes Potatoes (get rid of the skin since they contain Saponins for folks with stomach problems) Fruits, especially berries.  Melons, bananas, plums, apples are great.  Citrus fruits are higher in fructose so need to be limited.   Squashes, gourds, butternut squash	Rice, read labels because some rice, depending on processing, may contain gluten Oats.  Same with this as rice. Quinoa Gluten free pastas or flours Ezekiel bread or other gluten free breads. Yogurt Legumes (contain phytates,that can reduce mineral absorption,  and lectins.  They should be soaked and cooked for a long time)

Fats	Grey Area Food
Animal fats from non-commerical sources Coconut oil-always cold pressed Olive oil-always cold pressed Butter, grassfed/organic is preferred Fish oils	Nuts Cold-pressed vegetable oils, which are better than refined but contain a lot of Omega-6 EFA’s Whole cream Sausages

Spices	Grey Area Foods
Garlic Onions Ginger Peppers Cumin Chili powder Ancho chilies Curry Herbs de Province Rosemary Basil Thyme Oregano Fennel Anise Turmeric Cinnamon Nutmeg Cayenne Cilantro Parsley	Soy sauce, it usually contains gluten Salad dressing, read labels on these! Mayo Any BBQ sauce, again, read labels

I’m sure there are hundreds more we can add, but this is a great start.  Since it’s the beginning of a new year (sort of), maybe now is the time to make some changes in the kitchen.  Consider getting rid of those awful processed vegetable oils, gluten food, junk and processed food and replace it with the foods listed above.   I have heard that if we can shop on the outside isles of the grocery store, where most food doesn't have a label, we will find most of the healthy foods.  I would have to agree.

I have been teaching this stuff for years and one thing I hear all the time is “if I go Paleo, that doesn’t leave me a lot of options for food!”  I gotta call BS on that.  Considering the list above, which a short list, there are hundreds of thousands of combinations.  There is one thing that I do agree on though and that is you will have to learn to cook.  There is no way around that.  Not only can you better control what you put in your piehole but you learn how to prepare food that tastes good and you know it’s healthy for you and your family. 

In our house we usually cook every night and we pack the left-overs for lunch the following day.  Some nights we make large batches of food which allows us to have healthy snacks or meals later which saves us time.  So, from experience, it can be done! A little planning and preparing goes a long way.   In the books Paleo Solution by Robb Wolf and Primal Blueprint Cookbook by Mark Sisson, there are countless healthy recipes for meals and desserts!

In the meantime, for those of you with families and who are looking for a good source of Paleo knowledge and how to incorporate it into family life, here is a great website run by Sarah Fragoso, who runs a business and has kids and manages to blend Paleo into their lives.  Every Day Paleo.

I want to say thanks to everyone supporting this blog.  I have been getting a lot of positive feedback and input, so keep it coming and feel free to shoot us an email or attach a post with any questions.  Now go shopping.

FREE Health and Fitness Seminar, March 23, 2013

FREE Health and Fitness Seminar, March 23, 2013

 

Another big announcement guys!  Free Heath and Nutrition Seminar

Health and Nutrition for Law Enforcement and Family

On Saturday March 23, 2013 from 8:00 am-5:00pm at the FWPD Training Academy in classroom F, I will be giving a lecture for law enforcement officers, family and friends  Topics will include:

• Evolution of food
• Nutrition fundamentals
• Basic physiology
• How to lose fat and build muscle
• Identify and reduce health risk factors
• Modern diseases and their connection to foods
• Making sense of it all
• Dispell nutrition myths
• and more!

  

The class is free and will have limited seating, so please sign up early.   Bring a friend. TCLEOSE credit will be given to law enforcement officers attending. 

Here are the details:

When:     Health and Nutrition Seminar, Sat 8am-5pm,  March 23, 2013

 
Where:   City of Fort Worth Police and Fire Recruit Training Academy-Classroom F
                1000 Calvert St. Fort Worth

There will be a lunch break given during the class. 

If you or someone you know is struggling with health issues or just wanting to learn how to improve their health and fitness then attend one or both of these classes. Learn valuable information on how to look and feel better, improve performance and health and even add a few years to your life!

Law enforcement officers wanting TCLEOSE credit will need to provide a PID # when they attend the class.  I encourage everyone to bring a pen and paper to take notes.  Here is the link that will be updated soon with the class info.  You can also contact me through my contact information on this blogsite.

Sign up soon, they will fill up fast.  I will see you guys there!

Nutrition and Exercise for the New Year

Since the new year is here, I thought a revision of one of the past articles, Can Nutrition and Exercise Be Medicine?

Now on to today's topic: Nutrition and Exercise for the New Year.  First, I want to emphasize that I am not a doctor and recommend before you make any changes in diet or exercise, always consult with your doctor.  Now that I got out of the way, lets think back to when we were kids.  What were we given when we had a cold or even a fever?  Chicken soup and Sprite maybe a hot bath?  When I was growing up, I had a friend who was Korean and it was common in their to house to use fish soup as a cure all for just about everything.  It might be important to note the soup was extremely spicy....like make your nose runny kind of spicy.  If someone had a cold or congestion, it would clear it right up.  So home remedies are nothing new, and quite often work great.  We live in a different day and age.  Now there is a pill for just about everything and other pills for the side effects from the original medication.  We are bombarded with advertisement for new medicines or a new treatment for the latest new ailment.  Unfortunately, much of what we are exposed to about medicine is industry driven and can be very misguided...or financially guided.

So can nutrition and exercise be used as medicine?  Let's take a look.  Nutrition is what we put in our body and exercise is what we do with our body.  I will keep the nutrition part relatively short since I have written so many articles on them in the past.  Here are some good guidelines for nutrition:

• eat lots of veggies, raw if possible
• occasional fruit, nuts and seeds
• eat wild caught seafood or grassfed meats
• avoid gluten
• avoid processed foods
• avoid processed oils (most vegetable oils at the grocery store are processed)
• keep sources of Omega-6 fats low
• if not eating wild caught or grassfed meat, supplement with Omega-3
• keep carbs low, unless you are trying to gain weight
• consume probiotics in the form of fermented foods, such as kefer yogurt
• get adequate sunlight, if not, supplement with Vitamin D
• eat foods high in magnesium like dark green leafy veggies, or supplement with it

I know that is a basic list, but it is pretty much a Paleo-ish type diet.  By following this, we keep insulin down which reduces risk of obesity, diabetes, heart disease and slows aging by reducing oxidative processes of the body.  By keeping insulin low, we also reduce the amount of cortisol our body produces.  What does this mean?  Well, simply, lower cortisol levels means stronger immune system...so we get sick less, hmmm.  This also applies to stress, which elevates cortisol and weakens the immune system, sooooooo, stress management is also something to work on if someone gets sick on a regular basis.

These guidelines also support a healthy gut which means a healthy brain and hormone levels.  Vitamin D and magnesium are critical for neurological function and hormone production and regulation.  It is interesting to note that magnesium reduces LDL oxidation and increases nitric oxide which inhibits clot formation and lowers blood pressure.  In plain English, it prevents cardio vascular disease.  I digress.  These guidelines also help keep antioxidant levels high (fights cancer) and reduces inflammation which is linked to all degenerative diseases.  Not to shabby huh?  Its also pretty simple.

Now, on to exercise.  I have written several articles on types of exercise, programming and strength training and I am big advocate of strength training.  If you haven't read those articles, please check em out.  When it comes to exercise it is important we understand there are different types and they all have their place depending on a person's goals.  A typical week for me might be a distance run, a metcon or two, some boxing, playing frisbee or football and a couple strength workouts within a week.  Now, when I am peaking for an event I will change my training and add more conditioning and high intensity interval training.  When I am trying to put on some muscle, I do only strength training making Olympic lifts the foundation.  Then if I wanna lean out for summer, I back off the carbs and strength training and throw in a lot of aerobic work.  So as you see, it depends what a person's goals are.  

Here are some things to consider.  The higher the intensity, the greater the need for recovery.  So, if a person is doing metcon or CrossFit training four or five days per week, the stress response or cortisol levels are going to be so high that they will eventually experience adrenal fatigue, a compromised immune system and ultimately crash or burn out which defeats the purpose.  The same thing can happen with strength training or any other type of training.  The trick is to allow the body enough recovery to time to make the improvements or adaptations.  With that in mind, here are some benefits of exercise:

• improve insulin sensitivity...which means a person get away with eating more carbs, and should with strength or high intensity training
• reduce body fat..which means less lipokynes, fat hormones, that cause serious problems, such as NF-BK and IL-6, both reduce testosterone and vitamin D production and drive inflammation
• improved mobility
• decrease risk of injury
• increased muscle mass, which burns fat
• increased cardio respiratory endurance
• improved mood, behavior and memory
• increased bone density
• increased testosterone and HGH levels

I can go on, but this is a great start and with a few simple guidelines.  One of the arguments I always get is "Well it's just too expensive to eat healthy," or "I can't afford a gym membership."  Consider this, a few extra dollars a week, which leads to a healthier, happier you, or eat crappy and look and feel crappy and spend a lot of money on medical expenses.  A no-brainer here.  As far as exercise goes, no gym is required.  Get out and do some sprints, air squats, push-ups, sit-ups, burpees, or go play some frisbee.  

These are some simple guidelines to help you get your New Year off to a healthy start!

Here is an article about how barbell training is "big medicine" from Mark Rippetoe's Starting Strength website.  It is a little lengthy, but poses some strong arguments for the importance of exercise.

Here is a great video, not too long, that is very impressive and inspiring and a great video to get ya motivated for the New Year: Dr. Wahls video about MS.  Its really cool, check it out.  

Take care, and until next time, go get some sprints in and pick up something heavy, don't forget to check out our website, Primalhealthsolutions.com 

References:

Pubmed.com, 2006;8 Suppl 2:S3. Epub 2006 Jul 28.

Journal of Clinical Investigation, NF-kB: a key role in inflammatory diseases, Published in Volume 107, Issue 1 (January 1, 2001), American Society for Clinical Investigation