Is Leptin Gene Therapy the Future of Weight Loss?

LEPTIN

Every year, millions of “weight loss” dollars are spent by pharmaceutical companies in the search for a drug that can prevent and/or reverse obesity. And every year, billions of “weight loss” dollars are spent by consumers on supplements, gym memberships, pills, potions & lotions.

Unfortunately, every year…almost all of that money is wasted as obesity rates creep higher & higher…pushing up the number of people with type 2 diabetes, heart disease, metabolic syndrome, etc.

But what if instead of looking for a drug or a vitamin or a diet or a workout…the solution to obesity was genetic therapy?

  • What if there was a way to reverse obesity, type 2 diabetes, etc thanks to a combination of leptin genes and a “safe” adeno-associated virus delivered to you via an IV injection?
  • What if researchers were already working on this?
  • What if the research has already seen success in lab mice studies?

Would that get you excited about a scientific cure for obesity & it’s related lifestyle diseases?

Assuming you answered yes to the above question, I will continue with a brief overview of the science for all you weight-loss geeks.

LEPTIN

A Very Brief Overview of the Science

  • Researchers use adeno-associated viruses as a vehicle to deliver leptin into your body
  • The virus/leptin combo is injected into test subjects (mice) via an IV
  • The nonpathogenic virus infects the host’s cells with the leptin gene
  • The expression of the leptin gene is played out over a long period of time
  • Unlike a direct injection of leptin into the host’s brain, the adenovirus delivery method circumvents the “normal” leptin resistance feedback loop

Allowing for a sustained drop in appetite, a sustained drop in food consumption, a sustained drop in body-fat, reduced blood sugar levels, reduced triglyceride levels, improved glucose tolerance, etc, etc, etc…

leptin-obesity

What does this mean to YOU?

Unfortunately not very much right now. All of this research is being conducted on mice…meaning that you shouldn’t expect to get an anti-obesity injection from your doctor anytime soon.

Still, as a health & fitness nerd, this science is pretty darn cool. If you think so too, pass it on.

Public interest via social media, means more attention via mainstream media, which means an increased chance that someone / some company with deep pockets will fund additional research.

And additional research can’t help but speed up the process and maybe, just maybe…we’ll have a safe & effective treatment for obesity & it’s related diseases.

And that is pretty darn cool too.

Reference

How many BURPEES does it take to burn off 1 grande-sized Pumpkin Spice Latte?

Here at @HealthHabits, I like to try and answer the big questions that have been plaguing mankind since the beginning of time.

  • Where do we come from?
  • Where do we go when we die?
  • How many burpees does it take to burn off 1 grande-sized Pumpkin Spice Latte with whipped cream?

Today, we’re focusing on the PSL…

Burpees-PSL

 

Note:

It takes a “fit” person approximately 10 minutes to do 100 burpees. That means, burning off the calories in just one grande-sized Pumpkin Spice Latte will take Mr. or Ms. Fitness 34 minutes of non-stop burpee action.

34 minutes of this…

Burpees

 

10 Ways to Burn 1 Pound of Body Fat – Vol. 4

Matthew McConaughey chin-ups workout

Welcome to the fourth edition of 10 Ways to Burn 1 Pound of Body-Fat.

The following list will highlight different physical activities and tell you how long they will take to burn 500 calories….which is a convenient number because a pound of body fat is 3500 calories and there are 7 days in the week.

And if my Grade 3 math skills are still up to date, 500 calories burned  x 7 days in the week = 3500 calories burned per week = 1 pound of body fat burned off per week.

And that’s pretty cool. So, here we go….

THE LIST

Zumba

  • It will take the average American Male (191 lbs) 62 minutes of Zumbafying to burn 500 calories
  • It will take the average American Female (164 lbs) 72 minutes of shaking her booty to burn 500 calories

zumba

 

To find out how long it will take YOU to burn 500 calories…

  • take your weight (ex 200 lbs),
  • divide by the average American weight – male or female ( ex 200 lb male / 191 lbs = 1.047),
  • and multiply the result by the average time that I calculated (ex 1.047 x 62 mintes = 65 minutes)

 

Exercise List

The Journey from Fat to Fit

Every January, bookstore shelves groan under the weight of the hundreds of brand-new weight loss/diet/exercise/nutrition/snake-oil books.

And every January, millions of people…unhappy with their bodies…spend bazillions of dollars…in the hope that one of those books will contain some magical insight that will allow them to transform their bodies from fat to fit…without having to sweat…eat spinach…or lever their butts off the sofa.

Unfortunately…

The journey from fat to fit is never going to be that easy.

  • You’re going to sweat.
  • You’re going to eat healthy.
  • And you’re going to stop spending every night on the couch watching tv and/or playing XBox.

But in return, you’re going to…

And to help you get there, I have put together the “From Fat to Fit” roadmap…

Consisting of a series of 4 meta-steps, this DIY infographic will make your transformation from fat to fit simpler, faster and much, much, much more effective….I promise.

The Journey from Fat to Fit

Step 1 – Follow a plan

I don’t really care which plan you follow.

  • If you want to combine an Atkins diet with a yoga routine, go for it.
  • If you want to become a Vegan who does Crossfit, go for it.
  • If you want to count calories and do exercise videos at home, go for it.
  • If you want to join Weight Watchers, perform EFT tapping, go to AquaFit classes with the little old ladies at my gym, go for it.

In my 20+ years as a personal trainer, I have helped people transform their bodies using all sorts of different plans. In my experience, finding a plan that works best with the client’s lifestyle is infinitely more important than the plan itself.

And science finally agrees with me.

According to researchers at McMaster University, all diets work…if you can stick to them.

Conducting a meta-analysis of 48 randomized clinical trials of branded diets – Atkins, Weight Watchers, Zone, Jenny Craig, LEARN, Nutrisystem, Ornish, Volumetrics, Rosemary Conley, Slimming World and South Beach – Mac researchers found that any weight loss differences between these popular diets are minimal and likely of little importance to those wanting to lose weight.

What was important for weight-loss success is the ability of people to stick with the diet.

  • People who stuck with the diet, lost weight.
  • People who didn’t…didn’t.

What this means to you

This means that instead of following the latest & greatest weight loss program, find a program that works best with YOUR current lifestyle.

  • How much time do you have for exercise, meal prep, etc?
  • How much money can you put into the program?
  • What kind of foods do you love/like/hate?
  • Do you prefer group activities or are you a lone wolf?
  • Do you like lifting weights & sprinting or would you rather go for a walk with your dog/spouse?

Be picky. For the plan to work, we NEED it to be a custom-fit it to YOUR lifestyle.

It’s like buying a new pair of shoes. No matter how awesome they look on the shelf, if they don’t have your size, you’re not buying them. 

Step 2 – Cook & eat real food…like Grandma used to

Back in the olden days, Moms taught their daughters how to shop for, prepare and cook complete, nutritious & yummy meals from scratch. Aside from the obvious gender role sexism, this was a great thing for the health, wealth & appearance of the whole family.

And it’s going to be a great thing for you too.

  • Cooking real food costs less than frozen diet meals
  • Cooking real food costs less than diet-delivery meals
  • Cooking real food lets you modify meals to fit perfectly with your tastebuds
  • Cooking real food will give you complete ownership of your plan and will make you proud of yourself
  • Cooking real food gives you control over the quality of ingredients
  • Cooking real food gives you control over calories
  • Cooking real food gives you control over macro & micronutrients
  • Cooking real food teaches you a skill that you can give to others (kids, friends)
  • Cooking real food can be a very calming, zen experience…helping to reduce day to day stress
  • Cooking real food for friends & family is great for expressing & receiving love…and that’s a heck of a great feeling
  • Cooking real food means no more artificial flavors & colors
  • Cooking real food means you can invent new recipes and try new flavors
  • Cooking real food means that your kids will learn how to cook real food, eat healthy, be healthy, be fit

And that’s just off the top of my head. There are so many more benefits to learning how to cook like Grandma did.

Luckily for you, Youtube has a ton of “How to Cook” instructional videos. Here are a few to check out.

Step 3 – Non-Workout physical activity

On the infographic, I ask the question: After dinner, are you more likely to go for a walk, or sit on the couch and watch tv?

If you answered sit on the couch and watch tv, I am 99.99% sure that you will never achieve your weight loss goals.

There are two reasons why I believe that:

  1. Sitting on the couch at night watching tv (or playing XBox, or surfing the net, or some other form of inactivity) means more calories consumed via snacking & less calories burned as you sit on your keester. Over time, this caloric sabotage is going to make a major difference in your body transformation.
  2. Being inactive during your “leisure time” means much more than just calories in : calories out. It is a symbol that bleeds into the rest of your life, sabotaging your food choices and influencing your decision to skip your early-morning workout or replace your home-made healthy breakfast with a muffin from Starbucks.

On the flipside, being physically active (walking, cycling, cleaning the house,etc) after dinner is guaranteed to have a positive impact on your body transformation.

  • In addition to the calories burned and the snack foods not consumed, going for a walk with your spouse/kids/friend is hugely beneficial to your mental and emotional health.
  • As well, this “non-exercise” exercise has a sneaky way transforming your overall point of view towards leisure time. Watching becomes doing. Instead of staring at a screen, shared experiences become the new normal. The entire family becomes more active and interactive.

Step 4 – What do you do when stress hits?

Nothing wrecks a healthy diet faster than a crappy day at work…or a sick kid…or an overdue pile of bills…or some other emotional catastrophe.

While your logical mind is calmly & rationally telling you how important it is to stick with the plan and eat healthy…your out of control emotions are screaming at you to wolf down a dozen donuts, an extra-large pizza and a six-pack of beer.

Can you guess who is going to win that argument?

Without a pre-existing plan to handle life’s rainy days, your weight loss / getting healthy plans are going to take the occasional beating from your emotions.

Here are a few techniques for controlling your emotions when life punches you in the face

Note: All of these techniques may seem different but they all work on the same principles:

  1. They distract you from the emotional thoughts
  2. They prevent you from obsessing & bring you back into the present moment
  3. They give you time for the emotions to die down & your conscious mind to regain control

My advice: find something that works best for you & your unique lifestyle

  • If you’re religious…pray
  • If you carry a smartphone with headphones…load it up with meditation or brain wave entrainment mp3s
  • If you don’t buy into this new-agey, crunchy-granola stuff…drop to the floor and do push-ups & ab exercises until you are a sweaty mess.

The how is irrelevant…all we care about is short-circuiting your emotions & regaining conscious control of your mind.

Conclusion

Getting lean, fit & healthy isn’t rocket science.

  1. Find a plan that works for YOU
  2. Cook real / healthy food
  3. Increase your “non-exercise” physical activity
  4. Learn to control your emotions

And feel free to contact me with questions (Twitter / Facebook) if you need to chat.

Weight Loss is 99% Mental, 1% Physical

  • Every year, hundreds of new diet / weight loss books hit the shelves of your local Amazon…promising that they have discovered the elusive secret to rapid & permanent weight loss.
  • Every year, thousands & thousands of desperate people plunk down their hard earned cash to buy one (or more) of these masterpieces of weight loss literature.
  • Every year, 97.2% of those good people are left disappointed, overweight and yet strangely hopeful that the next diet book they buy will work as advertised.

And if the diet books weren’t bad enough, the internet is chock-full of experts, gurus and weight loss motivators telling you that weight loss is…

weight loss is 99% mental

Too bad they are 100% wrong. Because…

Weight loss is 99% Mental…1% Physical.

99% mental because until you gain control of your mind, emotions, feelings, urges, etc…all of the diets, exercise programs, supplements, lotions, potions and notions are 100% useless.

Weight Loss is 99 Mental

So….how do you gain control of your brain, emotions, feelings, urges, etc?

That’s where it becomes interesting.

Over the past 20+ years as a personal trainer and tireless student of scientific research, new age-y techniques and real-world success stories, I have come to realize that, like a snowflake, each of us has a unique mental & emotional state. A state created by a combination of genetic inheritance, adopted parental habits and all of the stuff that has happened to us during our time on planet Earth.

What is this stuff that am I talking about?

Your stuff is made up of all the traumatic experiences that you have ever had, all the advice you’ve been given, books you’ve read, meals you’ve ate, tv shows you’ve watched, arguments you’ve had, images you’ve seen, songs you’ve heard, friends you’ve had, enemies you’ve hated, people you’ve lusted after, clothes you couldn’t fit into, etc, etc, etc…

All of this stuff gets mixed & mashed together to create a big bunch of unconscious habits that have shaped the person you are today. And for the purposes of this article, let’s assume that that person is overweight and looking for a way to drop some pounds.

How does that person…

  • overcome all of their unconscious programming?
  • take control of their thoughts, emotions, feelings, urges??
  • and transform their body from fat to fit???

For the answers to these questions, you are going to have to come back tomorrow…I (as a man) am emotionally drained from all this writing about thoughts, feelings & emotions.

Talk to you tomorrow.

Finding Your Fitness / Fat Loss Fingerprint

fat fit couple its your choice

For over 26 years, I have been helping people transform their bodies…melting body-fat, getting stronger, getting fitter, getting healthier, etc.

During that time, I have employed about a bazillion different strategies…meal plans, supplement protocols, training programs, mind-body techniques, psychological counselling, pharmaceuticals…the list goes on and on and on.

While most of those techniques were “borrowed” from other trainers, medical professionals, workout buddies and scientific research, the most important part of my education came from the people I worked with.

Because no matter how effective my transformation programs are, as soon as you introduce the human element into the equation, all bets are off.

What works for one person almost never works with the next victim/client.

There are so many factors at play – physical, mental, emotional, social, financial, legal and of course genetic/epigenetic.

Unlike an exact science like physics and chemistry, transforming an adult human being from this….

fitness fat loss

… into this, is not as simple as…

fitness fat loss(Diet #1 + Training Program #2) x (Motivation / Peer Pressure) = Successful Physique Transformation

Like our fingerprints, all of us are unique. Each of us has…

  • A unique genetic makeup
  • Unique life experiences
  • A unique social life
  • Unique belief systems
  • A unique knowledge base
  • Unique financial resources
  • Etc, etc, etc…

And because of this uniqueness, applying a one-size-fits-all solution to a complex problem like permanent fat loss is usually doomed to failure.

Like our fingerprints, we are complex…full of unique loops, whorls and arches.

So….before you run out and spend some cash on the latest diet book, weight loss supplement or fitness program, I want you to stop, take a long hard look at yourself.

Will this one-size-fits-all solution fit YOUR fitness / fat loss fingerprint?

NOTE: I hope this article didn’t discourage you. While I truly believe that physique transformation can be complicated at times, it isn’t rocket science. If you’re having trouble getting yourself in shape, there are lots of great people out there with the knowledge of what needs to be done. Renting their knowledge, confidence and support may cost you some cash up-front, but the pay-off at the end is definitely worth it.

It’s the same reason I don’t try to do my own car repairs. I need my car for work and I suck as a mechanic. 

Use Your Mindset to Lose Weight, Get Fit and Be Healthy

healthhabits-fit-couple-web

Why do some people seem to lose weight easily while others fail year after year?

  • Is it genetics? Money? Willpower?

While it’s true these may play a small part, there’s something else that has a much larger role.

  • It’s mindset.

And yours may be holding you back.

In this article, we’ll explore the science behind your mindset and underlying philosophy, and show you some proven ways to take action to improve it–so you can finally use your mindset to lose weight, get fit and be healthy.

What Is “Mindset”?

  • Mindsets are beliefs about yourself and your most basic qualities.

Stanford University psychologist Carol Dweck, who wrote a book called Mindset: The New Psychology of Success, says there are two different types of mindsets: fixed and growth-oriented.

People with a fixed mindset think talent alone creates success. When faced with a challenge, they tend to take the easy way out to avoid failure and embarrassment. This is a psychological principle known as self-handicapping.

People with a growth mindset believe they can improve their abilities and create successes by working hard, practicing, and learning. They take on challenges even at the risk of failing. They embrace failure because they know they’ll learn valuable lessons from it.

Use Your Mindset to Lose Weight, Get Fit and Be Healthy

How Mindset Affects Your Health

Research shows your mindset can profoundly impact your life—especially your health. Here are several studies that prove it.

In a study published in the journal Psychological Science, hotel cleaning crews were told that the work they do (cleaning hotel rooms) is good exercise and satisfies the Surgeon General’s recommendations for an active lifestyle. Subjects in the control group were not given this information. Four weeks later, the first group perceived themselves to be getting significantly more exercise than before. As a result, compared with the control group, they showed a decrease in weight, blood pressure, body fat, waist-to-hip ratio, and body mass index. Mindset alone caused physiological changes in their body.

In another study published in the journal Health Psychology, participants were divided into two groups. Each group received a 380-calorie milkshake but one group was told they were drinking a 620-calorie “indulgent” shake and the other was told they were drinking a 140-calorie “sensible” shake.

The researchers then measured participants’ levels of ghrelin, a hormone that stimulates your brain to increase appetite.

Those who thought they drank the 620-calorie shake experienced a dramatically steeper decline in ghrelin after consuming the shake. The study authors concluded that “Participants’ satiety was consistent with what they believed they were consuming rather than the actual nutritional value of what they consumed.”

In other words, your mindset about a particular food can affect your hunger and levels of fullness. If your mind tells your body you’re drinking a “skinny” shake, you won’t feel as full. You CAN use your mindset to lose weight, get fit and be healthy.

Finally, in a study published in the journal Clinical Psychology Review that looked at the science of optimism, researchers found that an optimistic mindset can lead to better health outcomes too—optimistic people tend to be healthier on average.

How to Change Your Philosophy and Mindset

So the science clearly tells us that your mindset can have a dramatic impact on your health. The question is, how do you change a mindset that may be holding you back?

This is what Dweck suggests in her book:

Step 1. Recognize fixed mindset thinking.

Even if you have a growth mindset, that pesky little fixed mindset voice will sneak its way in once in a while. You know … the one that produces these types of thoughts:

  • “I have bad genes, there’s no way I can lose that much weight.”
  • “What if I fail?”
  • “I don’t want to embarrass myself.”
  • “I don’t have the willpower to stick with a healthy diet.”
  • “I’m just not as smart/lucky/talented.”

When this happens, simply recognize and accept it. Then do this …

Step 2. Reframe negative, fixed mindset thinking with a growth mindset voice.

Once you recognize a fixed mindset thought, you have a choice: believe those negative thoughts … or reframe them. For example:

  • No excuses this time … I’m getting started.”
  • If I fail, it’s okay. Great accomplishments don’t happen without risk.”
  • Forget diets. I’ll take it slow and making eating healthy a lifestyle.
  • If I don’t know how to do something, I’ll learn.

Step 3. Take action.

Once you reframe a fixed mindset thought, the next step is to take action.

Here are some strategies that will help you: 

1. Write it down. One of the most effective ways to improve your philosophy and mindset is to keep a journal or planner. Use it to capture your thoughts, plan your day, and track your goals. For example, here’s what I do:

  • At the start of every day I write a positive quote at the top of my daily planner (today’s quote is “Life is 10 percent what happens to me and 90 percent how I react to it”).
  • Next, I write down everything I plan to do over the course of the day to accomplish my goals (for example, “Write new blog post, network with 3 people, lift weights for 45 minutes, find recipe for healthy dinner”).
  • Then, I evaluate what I accomplished at the end of each day.

Writing things down feels good, and it’s proven to help you cultivate positive mental and physical changes in your body. In one study, participants wrote for 20 minutes each day for three consecutive days about either a positive life experience or a control topic.

Three months later, the students who wrote about positive experiences had improved physical health and higher levels of focus—just from writing about it. That’s powerful stuff. If you want to change your mindset, write.

2. Embrace learning. We all consume massive amounts of information every day. You have a choice whether that information helps you or holds you back. Checking your Facebook page 10 times a day may be mindless fun, but what if you spent that time reading books that helped you cultivate a growth mindset?

I recommend Mind Is The Master by James Allen, Think and Grow Rich by Napoleon Hill, The Power of Habit by Charles Duhigg, and Make Today Count by John Maxwell. Even if you don’t like to read, buy audio books and listen to them while you drive. Imagine the impact those books and others you’re interested in can have on your mindset over time.

3. Take calculated risks. Whether you want to start your own business or get in the best shape of your life, ask yourself this question: will you be better off by never starting or by taking a chance and risking failing?

It’s an easy answer. Embrace failure. Because it will give you the most valuable feedback in the world. The foundation of the growth mindset is the ability to learn from your failures and become a person who continuously improves.

On Carol Dweck’s website, she says, “Although people may differ in every which way—in their initial talents and aptitudes, interests, or temperaments – everyone can change and grow through application and experience.”

In other words, your mindset is like a muscle: the more you use it to both learn and focus on positive thoughts, the stronger it becomes.

Dream big but start small. Focus on your mindset first and you will open doors to anything and everything you want to accomplish in life….perhaps starting with losing weight, getting fit and being healthy.

Your Unconscious Mind is Making You Fat

smore brownies

There I am.

  • Sitting on the couch watching NHL playoff hockey at the end of a long day.
  • The wife offers me some of her potato chips.
  • I decline

I’m a personal trainer dammit, and personal trainers don’t eat potato chips.

Fast forward 20 minutes…..

I am now sprawled out on the couch…..totally immersed in the game…..screaming at the referees for blowing another call….and absent mindedly reaching over and grabbing a handful of potato chips out of the bag…and then another…and then another

your unconscious mind is making you fat

WTF!!! What just happened?

I don’t eat potato chips….seriously. So what happened? Where did my will power go?

I’ll tell you what happened.

  • When my wife first offered the chips, my conscious mind did a quick pro/con calculation and decided to take a pass on the salty/greasy delight.
  • Soon after, my conscious mind became fixated on the hockey game.
  • Soon after that, my unconscious mind snuck behind the back of my conscious mind, and by using a mixture of sensory inputs, old memories, emotions, brain chemicals and hormones, managed to hijack my body and convince it that eating those chips was suddenly a great idea.

Damn you unconscious mind!!!.

  • This is a big reason why diets fail.
  • Your bad habits live in your unconscious mind.
  • Your bad habits have built up powerful connections within your mind and body.

And if you let your unconscious mind run the show, you WILL return time and again to your old habits…your over-eating, under-exercising, making you fat kind of bad habits…

Next PageThe Unconscious Mind…and why it loves making you fat…

10 Ways to Workout Smarter….not Harder

Matthew McConaughey chin-ups workout

Every day I go to the gym and I see the same people doing the same workouts.

  • Runners get on a treadmill and run
  • Yoginis perform their poses
  • Bodybuilders squeeze & flex their muscles
  • Powerlifters lift heavy stuff
  • Aerobicizers attend their group fitness classes
  • And the dude at my gym who wears Adidas soccer shorts from 1978 stretches out his hamstrings threatening to dislodge his “fellas” from their cotton prison (the horror…the horror)

And while all of these activities are laudable and are infinitely better for you than sitting on the couch eating chips and watching reality tv, they all have their limitations. And since it is a new year, I thought it was the perfect time to outline 10 ways to workout smarter…achieving better results, in less time, with fewer aches & pains.

Tip # 1 – High Intensity Interval Training aka HIIT

There is an ever growing body of evidence showing that HIIT workouts are superior to traditional cardio training in almost every conceivable way.

  • Less time required per workout – I never, ever perform more than 20 min on a HIIT workout
  • Reduced chance of overuse injuries – just ask a runner about their aches & pains
  • Faster & greater improvements to the cardio-vascular system
  • Increased fat loss due to increased levels of EPOC  (Excess post-exercise oxygen consumption)
  • Increased total body strength
HIIT sprints
Before HIIT – After HIIT

To recap, HIIT takes up less of your time, is easier on your body, is better at improving the function of your heart & lungs and will help make you stronger and leaner more efficiently than cardio training. Sounds pretty smart to me.

Here are a bunch of articles I have written on HIIT to get you started:

Next Page : Movements not Muscles…

Why Can’t I Lose Weight?

scale

Why Can’t I Lose Weight?

It seems like I hear some version of this question each and every day.

Just this past weekend, it was posed to me by Angela.

  • Angela is a forty-something year old woman, with two kids and an executive position at an insurance company.
  • Angela is 5’6″ and weighs approximately 170 lbs.
  • Angela doesn’t want to weigh approximately 170 lbs.

Maybe, some of you can sympathize with her story.

Why Can't I Lose Weight?

Angela’s Story

  • All the way through high school, Angela was an average, healthy weight. Not thin; healthy. She participated in gym class and enjoyed playing tennis.
  • In university, she fell victim to the dreaded “freshman fifteen”. By the time she graduated, it was more like 20 lbs.
  • After graduation, she lost most of that weight by exercising at a health club and watching what she ate.
  • Next came the babies.

Why Can't I Lose Weight?

  • After the birth of her two children, Angela found herself reunited with that extra 20 lbs.
  • Throwing herself back into that same exercise and nutrition program, Angela managed to lose most of that 20 lbs.
  • And then gain it all back….and then lose most of it again…..and then gain it all back plus a little bit extra.
  • And so on and so on…

This takes us back to the present day.

  • Angela has 35 lbs. of excess fat that she wants to be rid of.
  • And she feels completely lost.
  • She has read every diet book.
  • She has exercised like an Olympic athlete.
  • She has cleansed.
  • She has popped dietary supplements.
  • She has joined and quit three different diet programs.

Nothing works anymore. So she asks me, “Why can’t I lose weight”?

So Why Can’t She Lose Weight?

The truth is; when it comes to burning off excess body-fat, Angela has no idea what she is doing. But it’s not her fault.

  • The multi-billion dollar diet industry sets people up for failure. If every dieter was successful, who would buy the next best selling diet book? Who would buy the pills or the bars or the shakes or the… Well, you get the point.
  • The diet industry promises you easy weight loss. But when you fail, it is always due to your lack of will-power. So why don’t the diet gurus help you generate that will power?

Why don’t they give you a complete weight loss program involving:

  • Nutrition
  • Exercise, and
  • Mental / Emotional / Spiritual Strategies

Starting on the next page, I will attempt to do that….          

What Happens When Superstar Athletes Endorse Junk Food

fat lebron
  • In a free market, superstar athletes like Peyton Manning, LeBron James and Serena Williams are free to negotiate celebrity endorsement contracts with any company that they choose.

lebron sprite

  • In a free market, parents, pediatricians, anti-obesity advocates and health & fitness nerds like myself are free to be peeved that superstar athletes like Peyton Manning, LeBron James and Serena Williams choose to endorse products with a direct link to childhood obesity, Type 2 diabetes, heart disease, etc.

fat-kits-eating-mcdonalds

  • In a free market, anti-obesity advocates like Yale’s Rudd Center for Food Policy & Obesity are free to research which superstar athletes are most likely to trade their celebrity status with children for big endorsement contracts with companies who market  products with a direct link to childhood obesity, Type 2 diabetes, heart disease, etc.

athletes market junk food

  • In a free market, anti-obesity advocates like Yale’s Rudd Center for Food Policy & Obesity are also free to distribute that research to the media in an attempt to shame superstar athletes like Peyton Manning, LeBron James and Serena Williams about their decision to endorse products that threaten the health of their young fans.

freeoreos1

  • In a free market, public health experts are free to postulate what would happen if superstar athletes like Peyton Manning, LeBron James and Serena Williams had been exposed to the same kind of celebrity endorsed messages that today’s kids are exposed to.

fat lebron

  • In a free market, we are free to absolve Big Food corporations of any & all responsibility and choose to heap all the blame on the parents who buy their children junk food.
  • In a free market, we are also free to recognize that childhood obesity isn’t as simple as “blame the parents” or “blame the corporations” or “blame the government”, and that parents, government, food producers and superstar athletes like Peyton Manning, LeBron James and Serena Williams have all played a role in the obesification of our children.
  1. Parents feed their kids too much junk food.
  2. Government officials are manipulated by the lobbyists of Big Food producers into placing corporate profits ahead of the health of our children as well as the exploding healthcare costs that threaten the financial health of our countries.
  3. And superstar athletes (and other celebrity endorsers) ignore the reality that the kids who look up to them are being harmed by their financial decisions.
  • In a free market, we are free to use social media to tell our sports heroes that we want them to stop selling junk food to our kids
Click to expand
Click to expand
  • In a free market, we are free to tell our politicians to cut junk food subsidies, promote healthy eating and to force Big Food producers to stop advertising junk food to our pre-teen children.

twinkies1

  • In a free market, we are also free to accept our share of the responsibility and stop feeding our children huge quantities of junk food.

choose-real-food

Childhood obesity is a real threat to the future health of our children and there is more than enough blame to go around.

What Now???

  • If you want to check out the study looking at superstar athletes and their involvement shilling for junk food companies, head over to the Rudd Center website and read it – Athlete Endorsements in Food Marketing – Pediatrics
  • If you want to apply some pressure on the athletes named in the study, go to their social media profiles (Twitter & Facebook are a good place to start) and tell them that you are not impressed. You can also contact the teams that they play for and tell them that you are not impressed with the behaviour of their employee.
  • If you want to apply pressure to the government, write/email/call your representatives directly and tell them that you expect them to start putting the health of young kids ahead of the health of corporate balance sheets.
  • And if you want to apply pressure to the producers of junk food….STOP BUYING JUNK FOOD FOR YOUR KIDS.

.

What do you think?

  • As a parent, do you appreciate Peyton, LeBron and Serena telling your kids to eat junk food?
  • How would you feel if they were advertising cigarettes or alcohol?
  • Should today’s athletes be expected to project an positive image of health & fitness?
  • If an athlete’s image is tarnished for taking PEDs, shouldn’t it be tarnished for marketing junk food to children?
  • Do athletes in team sports have a duty to their team to project an image of sportsmanship, athleticism,etc?
  • Do you consider the modern athlete a positive role model for our kids?
  • Do you appreciate junk food producers running advertisements on programs/websites dedicated to pre-teens?
  • Do employees of junk food producers have an ethical responsibility to not manipulate pre-teens?
  • Tobacco, alcohol and firearm producers are prohibited from marketing to children…why not producers of products that promote obesity, diabetes and heart disease?
  • Should our political representatives be placing the health of our children above the profits of junk food producers?
  • Should our politicians be placing the profits and jobs of junk food producers over the health of our children?
  • Should parents stop their kids from watching tv shows with ads for junk food?
  • Should parents contact tv networks to complain about junk food advertising aimed at their kids?
  • Should parents contact their politicians and demand expanded limitations on marketing products to children?
  • Should parents teach their kids about what advertisers are trying to do by running ads during Sesame Street et al?
  • Should parents be teaching their kids about living a healthy lifestyle?
  • Should parents ignore their kids demands for junk food?
  • Should parents feed their kids healthy food most of the time?
  • Should parents eat healthy and teach their kids by example?
  • Should I take a chill pill and stop stressing about junk food producers trying to brainwash our kids, politicians placing their financial wants over the health of our kids and parents abandoning their responsibilities and feeding their kids junk food every day???

Reference

Cocoa Tea : Anti-Obesity, Anti-Oxidant, Anti-Cancer

white_cocoa_tea

You gotta love Mother Nature. Only she could come up with a plant – Cocoa Tea (Camellia Ptilophylla Chang) that…

  1. Prevents diet-induced obesity,
  2. Has very high levels of polyphenols and antioxidants,
  3. Shows promise as a treatment for liver cancer,
  4. Lowers levels of fat in your blood,
  5. Is a useful chemotherapeutic agent against prostate cancer,
  6. Is caffeine free, and
  7. Tastes of vanillin and jasmine
white_cocoa_tea
a cup of Cocoa tea – aka Camellia Ptilophylla Chang

What is Cocoa Tea – aka Camellia Ptilophylla Chang?

Camellia Ptilophylla was discovered in 1981, growing wild in southern China. Since then, cocoa tea has been domesticated and rigorously studied by Prof. Chuang-xing Ye, of China’s Sun Yat-Sen University.

Chemically, Camellia ptilophylla is different than the tea you buy (Camellia sinensis) at your local supermarket, with three major differences.

  1. Camellia Ptilophylla aka Cocoa tea is naturally caffeine-free,
  2. Cocoa tea has high levels of the alkaloid theobromine,
  3. Cocoa tea is high in the catechin gallocatechin gallate (GCG) while regular tea is high in the catechin epigallocatechin gallate (EGCG),
  4. Cocoa tea has high levels of the alkaloid theobromine.

cocoa tea chemicals

It is these high levels of theobromine which have resulted in Camellia Ptilophylla being given the nickname of cocoa tea, as cocoa is the world’s most popular source of theobromine.

Different Types of Cocoa Tea

Like traditional tea (Camellia sinensis), cocoa tea is processed using different production methods resulting in white, green, black and oolong versions. The different methods of fermentation results in different flavors and different chemical compositions.

For example, as Camellia ptilophylla is fermented and moves from a green tea to an oolong tea and finally to a black tea…

  • Polyphenols are reduced – 38.58%, 30.41% and 23.6%,
  • Catechins are reduced – 23.51%, 17.68% and 4.02%,
  • Theaflavins are increased – 0.11%, 0.11% and 0.17%,
  • Thearubigins are increased – 4.29%, 5.00% and 9.71%,
  • Theabrownins are increased – 2.75%, 4.90% and 13.52% ),
  • along with increases in water-soluble carbohydrates, flavonoid glycoside and gallic acid.

Interestingly, levels of theobromine (3.52%, 3.43% and 3.71%) did not change with fermentation.

How should you prepare Cocoa Tea?

According to Prof. Chuang-xing Ye, to get the full benefits of cocoa tea, an infusion of Camellia ptilophylla tea leaves (g) with 50 times boiling water (ml) for 3 min is recommended. 

Why should you drink Cocoa Tea?

Even though the research looking into the health benefits of Cocoa Tea has just begun, it’s looking like a legitimate superfood. Here are four studies which highlight the potential awesomeness of cocoa tea as a health food.

Study #1

After testing a water extract of white cocoa tea (WCTE) against human prostate cancer (PCa) in vitro and in vivo, researchers found that oral administration of WCTE (0.1 and 0.2%, wt/vol) to athymic nude mice resulted in greater than 50% inhibition of tumor growth. Based upon these findings, the researchers concluded that WCTE can be a useful chemotherapeutic agent against human PCa….keeping in mind that the science around white cocoa tea is very new and it will be a long time before Big Pharma develops a WCTE pill to combat prostate cancer.

Study #2

A second study aimed to evaluate the anti-liver cancer activities of green cocoa tea infusion (GCTI) in vitro and in vivo using human hepatocarcinoma cell line HepG2 cells and nude mice xenograft model. Study results showed that GCTI significantly inhibited the proliferation of HepG2 cells in a dose-dependent manner  inducing HepG2 cells to undergo apoptosis or programmed cell death . Which is a good thing when we’re talking liver cancer cells. The study authors concluded that tumor growth was effectively inhibited by GCTI in a dose-dependent manner as indicated by the decrease in tumor volume and tumor weight after 4 weeks of treatment and that GCTI may be a potential and promising agent of natural resource to treat liver cancer

Study #3

Another cocoa tea study indicated that a single oral administration of cocoa tea extract suppressed the normal increases in plasma triacylgycerol (TG) levels when mice were fed olive (23% inhibition) or lard oil (32% inhibition).  Under the same condition, cocoa tea extract did not affect the level of plasma free fatty acid. Likewise, the extract reduced the lymphatic absorption of lipids. Also, cocoa tea extract and polyphenols isolated from cocoa tea inhibit pancreatic lipase. These findings suggest that cocoa tea has hypolipemic activity…which might be a good thing for a population with chronically elevated plasma triacylgycerol  levels due to it’s addiction to deep fried chicken nuggets and hot dog stuffed pizzas.

Study #4

To find out whether cocoa tea supplementation can improve high-fat diet-induced obesity, hyperlipidemia and hepatic steatosis, and whether such effects would be comparable to those of green tea extract, researchers studied six groups of mice that were fed with:

  • normal chow (N),
  • high-fat diet (21% butterfat + 0.15% cholesterol, wt/wt) (HF),
  • a high-fat diet supplemented with 2% green tea extract (HFLG),
  • a high-fat diet supplemented with 4% green tea extract (HFHG),
  • a high-fat diet supplemented with 2% cocoa tea extract (HFLC) and,
  • a high-fat diet supplemented with 4% cocoa tea extract (HFHC).

The researchers found that 2% and 4% dietary cocoa tea supplementation caused a dose-dependent decrease in

  • body weight,
  • fat pad mass,
  • liver weight,
  • total liver lipid,
  • liver triglyceride and cholesterol and,
  • plasma lipids (triglyceride and cholesterol).

These findings show that cocoa tea has a beneficial effect on high-fat diet-induced obesity, hepatomegaly, hepatic steatosis, and elevated plasma lipid levels in mice….comparable to green tea.

Conclusions

  1. As cocoa tea is a newly discovered substance, there is not a large body of research into it’s pros and cons,
  2. The research that has been completed looks very promising,
  3. There is a lot of upcoming research looking into the health benefits of cocoa tea,
  4. You can wait for the research, or you can try to get your hands on some cocoa tea and run your own small-scale private experiment,
  5. Unless you live in southern China, it’s pretty hard to get your hands on cocoa tea :(

Stay tuned - I will update this post as new research is conducted.

Reference

What Happens When A Skinny Person Gets Fat

Victorias-Secret-vs-Dove-women

No one ever said the world was fair.

  • Some of us can eat and drink whatever we want…and never gain a pound of body-fat.

Victorias-Secret-vs-Dove-women

  • While some of us eat healthy, eat small portions, exercise religiously…and still have to shop for Plus Size clothes.

NOT FAIR….especially in a society which:

  • Rewards women (and men) who are lean, fit and have no need to squeeze into a pair of Spanx.
  • Punishes obese women (and men) with lower pay, bad jokes and outright hostility by a growing army of douche-bags.

So, what happens when the world goes all Freaky Friday and a 39 year old woman who is naturally tall…naturally lean…while being naturally addicted to potato chips & pizza…suddenly gains 30 pounds in less than 3 months…without changing her diet or level of physical activity?

  1. Does she freak out and start snorting diet pills?
  2. Does she go into denial and pretend that she still fits into her uber-skinny “skinny jeans”?
  3. Does she morph into a rabid Fat Acceptance advocate denying that obesity is a symptom of less-than-optimum health?
  4. Or does she step back, look critically at the situation and start looking for causes, cures and support?

Here’s what happened

About two weeks ago, I got a call from Ms. Skinny/Fat to discuss her recent & unexpected weight gain.

She told me that how, after a brief period of denial (#2), she had become concerned that this weight gain might be an indicator of a hormonal imbalance or some other health issue…and that she had better do something about it (#4). She had already booked an appointment with her family doctor, but since she is friends with one of the world’s greatest weight loss experts (moi), she decided to solicit my opinion.

Over a cup of coffee with her and her husband, we discussed the past six months of her life…what she ate, when she ate it, her work life, her home life, her medical history, her stress levels, her husband, her plans for the next six months, etc…

We looked into every nook and cranny of her physical, emotional, intellectual, social and spiritual aspect of her life…trying to find clues for why her body decided to stop being skinny and start being pudgy.

What we found was that a teeny-tiny dose of mirtazapine (1/4th of the normal starting dose – prescribed for anxiety) was most likely the culprit to have caused a significant shift in her appetite, metabolism, insulin sensitivity, leptin sensitivity and ultimately caused this naturally skinny person to get fat

After a quick consultation with her doctor, Ms. Skinny/Fat made 4 immediate changes to her daily routine:

  1. She started bleeding herself off of the mirtazapine
  2. She started taking a new prescription for anxiety
  3. She started a CBT/Mindfulness Mediatation program for anxiety
  4. She removed ALL starchy carbs from her diet in an attempt to compensate for any potential insulin/leptin sensitivty problems

The Result?

  • Her appetite dropped immediately
  • Her weight gain stopped immediately
  • After one week, weight loss has begun

The Moral(s) of the Story?

  1. It doesn’t take much for a naturally skinny person to get booted out of their excluisive little club. A slight shift in hormones or brain chemicals can have a drastic effect upon body composition.
  2. If you are the type of skinny person who thinks that fatties are fat because they are lazy and without self-control, you may want to put down your prejudices and give your brain a shake.
  3. Obesity IS a symptom of something going on in your body. A perfectly healthy body is NOT obese. Whether the cause of your obesity is easy to find and/or easy to correct is another question altogether. In this case, it was pretty easy to find and seems to be on its way to being corrected.
  4. If you are the type of obese person who blames their metabolism for their obesity, you might be correct in the diagnosis, but you are 100% wrong if you think the situation is hopeless. Obesity isn’t a curse. It’s a symptom of imbalance. Discover the imbalance and try to correct it.

Reference

 

Lose Weight with Cocaine

cocaine tony montana

As the world’s biggest health & fitness nerd, I read dozens of research papers every day…looking for any new ideas that could help my clients, readers and social media followers transform themselves into healthier, fitter, stronger, better versions of themselves.

Today…I came across one of the weirdest studies related to body weight and fat storage that I have ever seen.

cocaine tony montana

Entitled “The Skinny on Cocaine: insights into eating behavior and body weight in cocaine-dependent men”, the study was designed to confirm or debunk the general assumption that weight loss associated with cocaine is due to its appetite suppressing properties.

The researchers recruited 65 male volunteers, half cocaine users and the other half non-users. Eating behaviour, food intake, body composition and plasma leptin levels were measured. And although the cocaine users reported…

  1. Significantly higher levels of dietary fat consumption
  2. Significantly higher levels of dietary carbohydrate consumption
  3. Patterns of uncontrolled eating

…their body fat mass was significantly lower than the non-cocaine users.

cocaine body fat

They also found that the levels of the hormone leptin were lower in cocaine users and trended lower as the duration of the user’s stimulant use increased. This decrease in plasma leptin together with a high fat diet suggests an impaired energy balance, which typically leads to weight gain rather than weight loss.

Because of these surprising new findings, the researchers believe that regular cocaine abuse directly interferes with metabolic processes and thereby reduces body fat.

For addicts looking to kick their coke habit, this explains why they are prone to significant weight gain when they stop using cocaine.

But what about all those dieters desperate to drop some significant weight?

Do they wait a decade or more for Big Pharma to jump all over this research and start investigating a new pathway towards that elusive safe & effective weight loss drug?

Or do they try to self-modify their metabolism with a little Bolivian marching powder?

Reference

The Bruce Lee Workout

bruce_lee 2

In the world of bodybuilding and physique transformation, one of the most highly respected physiques of all time belonged to a guy who stood 5’7″ and weighed between 130 and 165 lbs.

That’s right…at his heaviest, Bruce Lee weighed only 165 lbs.

And yet, bodybuilders like Arnold Schwarzenegger were in awe of the body he built.

So, how did he do it?

And more importantly, how can you do it?

How can you build a body like this?

Well, if you want to learn about the weightlifting routine he used to build his strength and increase his muscle mass….pick up a copy of The Art of Expressing the Human Body.

But…you will be wasting your time.

If Bruce Lee was alive today, he would not be using the training routines found inside that book.

Bruce Lee believed that as a warrior and as a person, one should never “get set into one form. One should adapt and create your own style, and let it grow, be like water”.

Empty your mind, be formless, shapeless — like water.

When you put water in a cup, it becomes the cup;

When you put water into a bottle it becomes the bottle;

When you put it in a teapot it becomes the teapot.

Now water can flow or it can crash. Be water, my friend.

At this point, you may be asking…what the heck does being formless like water have to do with fitness, working out and getting a wicked set of abs like Bruce Lee?

Well, I’m going to tell you.

Being formless like water means using those training techniques that work for your particular goals…and to not get all wrapped up in dogma.

  • There is no perfect workout
  • There is no perfect diet.

What there is, is….

  • your body as it currently exists,
  • your vision of how you want your body to be
  • and a whole bunch of tools & techniques that may or may not help you achieve your goals.

Becoming attached to a certain training method (bodybuilding, yoga, pilates, crossfit, cardio, walking, aerobic classes, Tae-Bo, P 90X, etc…) is a sure path to stagnation and unattained goals.

The same goes for nutrition.

If the tool is ineffective, find a way to make it effective or replace it with another tool.

Be like water

Unique goals require unique solutions.

One size does not fit all.

Be fluid like water…and get a wicked set of abs like Bruce Lee

Coca Cola to End Canadian Obesity Epidemic

coca-cola

Today is an important day in the history of Canada. From this day forward, Canadians will recognize April 23 as the day Coca Cola came to our rescue and helped us save ourselves from the medical scourge known as obesity.

Because on this day, Coca-Cola Canada announced the launch of a national campaign to inspire Canadians to come together to find real solutions to this important issue affecting our society.

“This campaign aims to inform people about the concept of energy balance, educate them on our products and inspire Canadians to live more active, healthy lives,” said Nicola Kettlitz, president Coca-Cola Ltd.

Wait a second…that sounds like a big pile of marketing BS to me…let’s check the BS detector…

bullshit_detector4

Yup, just as I suspected…total marketing BS.

If only we could have a little honesty injected into the discussion.

So…what do YOU think?

  • Is Coca-Cola being honest?
  • Or is it just marketing BS?

Reference

Be the Best You that You Can Be

3-Faces-of-Muscle

Every day, I speak with people who want to transform their body from fat to fit. And for the most part, I tell them that the human body is an amazingly adaptable machine that WILL respond to exercise, nutrition, etc.

3-Faces-of-Muscle
Click for larger image

Unfortunately, sometimes I have to splash a little cold water on their hopes & dreams. Just like Mssrs Ecto, Meso & Endo, we all face unique limitations and restrictions.

  • Mr. Meso’s waist is great for bodybuiding…but not so good for becoming the World’s Strongest Man
  • And while Mr. Endo is built for pulling transport trucks out of ditches, he is never, ever going to be as lean as Mr. Ecto without a boatload of illegal and life-threatening drugs.

We all have limitations…

  • Physical – wide hips, narrow hips, small boobs, big boobs, muscle fiber type, metabolic rate, etc…
  • Mental – self-confidence and belief in their ability to improve
  • Financial – gym memberships, trainers, healthy food & supplements cost money
  • Social – support of friends & family isn’t guaranteed
  • Knowledge – Some people still believe that cardio is the best way to lose weight
  • Time – we are all stuck with this one :(

And most of us will never be hired to be the next Calvin Klein model…

…we sure as heck can be better than we are today.

Be the Best You that You Can Be

Baby Formula Programs Your Child For Obesity

breast-vs-bottle-feeding

Researchers from the University of Buffalo have found that babies fed foods high in simple sugars (carbs) immediately after birth are prone to becoming overweight/obese as adults.

This is due to a period of developmental plasticity, extending from fetal development into the immediate postnatal period during which pancreatic islets and neurons continue to mature.

“That’s why an altered nutritional experience during this critical period can independently modify the way certain organs in the body develop, resulting in programming effects that manifest later in life,” UB researcher Dr. Patel says. “During this critical period, the hypothalamus, which regulates appetite, becomes programmed to drive the individual to eat more food.

breast-vs-bottle-feeding

The Science

For more than 20 years, Patel and his UB colleagues have studied how the increased intake of carbohydrate-enriched calories just after birth can program individuals to overeat.

For this study, the UB researchers administered to newborn rat pups special milk formulas they developed that are either…

  1. Similar to rat breast milk in composition, (higher in fat-derived calories) or
  2. Enriched with carbohydrate-derived calories.

“These pups who were fed a high-carbohydrate milk formula are getting a different kind of nourishment than they normally would,” explains Patel, “which metabolically programs them to develop hyperinsulinemia, a precursor for obesity and type 2 diabetes.”

What happened to the baby rats?

At three weeks of age, the rat pups fed the high-carbohydrate (HC) formula were then weaned onto rat chow either with free access to food or with a moderate calorie restriction, so that their level of consumption would be the same as pups reared naturally.

“When food intake for the HC rats was controlled to a normal level, the pups grew at a normal rate, similar to that of pups fed by their mothers,” Patel says. “But we wanted to know, did that period of moderate calorie restriction cause the animals to be truly reprogrammed? We knew that the proof would come once we allowed them to eat ad libitum, without any restrictions.

“We found that when the HC rat undergoes metabolic reprogramming for development of obesity in early postnatal life, and then is subjected to moderate caloric restriction, similar to when an individual goes on a diet, the programming is only suppressed, not erased,” he says.

What does this mean to you?

  1. It may mean that you choose to breast feed your newborn
  2. It may mean that you choose baby formula with a macronutrient profile similar to breast milk
  3. It may mean that you ignore the study because it was performed on rats…and rats ain’t humans.

What happens if you choose #3?

According to the researchers, periods of moderate caloric restriction later in life cannot reverse the hypothalamic pro-obesity programming. This means that your little bundle of joy has a higher chance of becoming an obese adult…unless they choose to follow a calorie restricted diet for their entire life.

It’s your call Mom & Dad.

Reference

A Plan to Reverse Childhood Obesity

healthy-kids

In January 2012, the Ontario Government got serious about childhood obesity and created the multisectoral Healthy Kids Panel …asking them to sketch out a framework designed to help us reduce childhood obesity by 20 per cent within five years.

Here is what they came back with:

1. Start All Kids on the Path to Health

1.1 Educate women of child-bearing age about the impact of their health and weight on their own well-being and on the health and well-being of their children.
1.2 Enhance primary and obstetrical care to include a standard pre-pregnancy health check and wellness visit for women planning a pregnancy and their partners.
1.3 Adopt a standardized prenatal education curriculum and ensure courses are accessible and affordable for all women.
1.4 Support and encourage breastfeeding for at least the first six months of life.
1.5 Leverage well-baby and childhood immunization visits to promote healthy weights and enhance surveillance and early intervention.

the-Healthy-Kids-Strategy

2. Change the Food Environment

2.1 Ban the marketing of high-calorie, low-nutrient foods, beverages and snacks to children under age 12.
2.2 Ban point-of-sale promotions and displays of high-calorie, low-nutrient foods and beverages in retail settings, beginning with sugar-sweetened beverages.
2.3 Require all restaurants, including fast food outlets and retail grocery stores, to list the calories in each item on their menus and to make this information visible on menu boards.
2.4 Encourage food retailers to adopt transparent, easy-to-understand, standard, objective nutrition rating systems for the products in their stores.
2.5 Support the use of Canada’s Food Guide and the nutrition facts panel.
2.6 Provide incentives for Ontario food growers and producers, food distributors, corporate food retailers, and non-governmental organizations to support community-based food distribution programs.
2.7 Provide incentives for food retailers to develop stores in food deserts.
2.8 Establish a universal school nutrition program for all Ontario publicly funded elementary and secondary schools.
2.9 Establish a universal school nutrition program for First Nations communities.
2.10 Develop a single standard guideline for food and beverages served or sold where children play and learn.

healthy-kids

3. Create Healthy Communities

3.1 Develop a comprehensive healthy kids social marketing program that focuses on healthy eating, active living – including active transportation – mental health and adequate sleep.
3.2 Join EPODE (Ensemble Prévenons l’Obesité des Enfants – Together Let’s Prevent Childhood Obesity) International and adopt a co-ordinated, communitydriven approach to developing healthy communities for kids.
3.3 Make schools hubs for child health and community engagement.
3.4 Create healthy environments for preschool children.
3.5 Develop the knowledge and skills of key professions to support parents in raising healthy kids.
3.6 Speed implementation of the Poverty Reduction Strategy.
3.7 Continue to implement the Mental Health and Addictions Strategy.
3.8 Ensure families have timely access to specialized obesity programs when needed.

Unfortunately,  Canadian media ignored the entire report, except for the proposed ban on marketing high-calorie, low-nutrient foods, beverages and snacks to children under age 12.

Instead of focusing on the health of our kids, they decided that the real story was the potential restriction of the rights of processed food producers to convince our children to crave ‘food’ that promotes obesity, heart disease, diabetes and cancer.

Well done Canadian media…I’m looking forward to your next story on childhood obesity and how we have to do something about it.

Jerks.

[box type=”note”]I will be writing a post (or posts) about this report later in the week. Right now, I am far too pissed off at how my mainstream media brothers have missed the opportunity to do something good for the province. Grrrrrrrrrrrr[/box]

[box]On a related note, I am working on another article about a study which found that 99.5% of Toronto children do not get the recommended amount of daily exercise. :([/box]

Reference 

 

The Cure for Obesity

uncle-sam-obesity-web-amerc

Earlier today, I discovered the cure for obesity… and it isn’t a diet or a fitness program or a supplement or a drug or a surgery, medical device, hypnotism or magic pill.

It’s a single paragraph from little self-help/positivity book that I have never read and is wrongly attributed to Charlie Chaplin.

And it goes like this…

“As I began to love myself I freed myself of anything that is no good for my health – food, people, things, situations, and everything the drew me down and away from myself. At first I called this attitude a healthy egoism. Today I know it is “LOVE OF ONESELF“.

And IMHO, love of oneself means…

  • Eating food that nourishes your body…not junk-food programmed to activate the pleasure centers in your brain
  • Being physically active every day…not sitting on your butt watch crap tv shows
  • Spending time with ‘real-world’ friends…not just your Facebook ‘friends’
  • Getting enough sleep to recharge for the next day
  • Drinking more water and less soda
  • Resisting negative peer pressure
  • Developing positive willpower
  • Ignoring what you want…for what you need
  • Etc, etc, etc….

just say no mcdonalds

Reference

When I Loved Myself Enough

As I began to love myself I found that anguish and emotional suffering are only warning signs that I was living against my own truth.
Today, I know, this is “AUTHENTICITY“.

As I began to love myself I understood how much it can offend somebody. As I try to force my desires on this person, even though I knew the time was not right and the person was not ready for it, and even though this person was me.
Today I call it “RESPECT“.

As I began to love myself I stopped craving for a different life, and I could see that everything that surrounded me was inviting me to
grow.
Today I call it “MATURITY“.

As I began to love myself I understood that at any circumstance, I am in the right place at the right time, and everything happens at the exactly right moment. So I could be calm.
Today I call it “SELF-CONFIDENCE“.

As I began to love myself I quit stealing my own time, and I stopped designing huge projects for the future. Today, I only do what brings me joy and happiness, things I love to do and that make my heart cheer, and I do them in my own way and in my own rhythm.
Today I call it “SIMPLICITY“.

As I began to love myself I freed myself of anything that is no good for my health – food, people, things, situations, and everything the drew me down and away from myself. At first I called this attitude a healthy egoism.
Today I know it is “LOVE OF ONESELF“.

As I began to love myself I quit trying to always be right, and ever since I was wrong less of the time. Today I discovered that is “MODESTY“.

As I began to love myself I refused to go on living in the past and worry about the future. Now, I only live for the moment, where  everything is happening.
Today I live each day, day by day, and I call it “FULFILLMENT“.

As I began to love myself I recognized that my mind can disturb me and it can make me sick. But as I connected it to my heart, my mind became a valuable ally.
Today I call this connection “WISDOM OF THE HEART“.

We no longer need to fear arguments, confrontations or any kind of problems with ourselves or others. Even stars collide, and out of their crashing new worlds are born.
Today I know “THAT IS LIFE“!

When it comes to HIIT – Quality trumps Quantity

the flash bw

Anyone familiar with Health Habits knows that I am a big fan of HIIT – High Intensity Interval Training

I love HIIT is because…

  • HIIT makes you faster
  • HIIT saves time with short workouts
  • HIIT make you more powerful
  • HIIT burns calories for hours after you’ve finished your workout
  • HIIT is challenging
  • HIIT makes a workout more fun
  • HIIT improves your aerobic endurance
  • HIIT improves heart function
  • HIIT improves your aerobic endurance
  • HIIT helps heart disease patients regain their health
  • HIIT is appropriate for almost all trainees
  • HIIT makes you look like a total BADASS in the gym

Unfortunately, just as soon as HIIT left the fringes of exercise science and moved into the mainstream and your local YMCA, the central concept behind the success of HIIT came under attack.

HIIT works as well as it does because of intensity of effort. Not length of sprint…or length of training session…or number of sprints performed…or restricting rest periods…HIIT works because of a complete 100%, pit-bull chasing you down the street type of intensity.

Each HIIT sprint should feel FAST. When your sprints start to slow down, you need to…

  1. Increase rest period length, or
  2. Shorten sprint duration, or
  3. Reduce resistance, or
  4. All of the above

Remember – When it comes to HIIT – Quality trumps Quantity

the flash bw

Is Phys Ed Making a Comeback?

healthy-kids

It feels like we have just entered into some sort of Bizarro world my friends.

We all know that politicians will say anything to get elected.

  • They’ll promise lower taxes
  • They’ll promise increased services
  • They’ll sell over their first-born child if it will get them into office.

Because of this, you can imagine my surprise when I read that the wanna-be Premier of Ontario, Mr. Tim Hudak, is promising that Ontario school kids would get 45 minutes of mandatory physical activity in school in addition to phys ed classes as part of a Progressive Conservative prescription for a healthier province“.

healthy-kids

Which is weird considering that for years and years, school boards and politicians have been removing physical activity from schools as a non-essential part of the school day.

As if our overweight, diabetic, ADHD suffering kids couldn’t use a little extra bit of exercise.

Is common sense coming back to politics???

Reference

Canker Cure Cures Obesity?

Credit: Shannon Reilly

Back in 2009, U of Michigan researcher Dr. Alan Saltiel published a study indicating that the genes IKKE and TBK1 have a major impact on metabolic balance and obesity.

His research indicated that when someone cuts calories in an attempt to lose weight, IKKE and TBK1 become active and “act together as a sort of brake on metabolism.”

  • You want to lose weight
  • You go on a diet
  • You cut calories
  • IKKE and TBK1 become active
  • Your metabolism slows down
  • Weight loss stops
  • You get frustrated…
  • Eat a box of Krispy Kremes
  • And gain back all that body fat

Based on his thesis, Dr. Saltiel went searching for compounds that…

  • would inhibit the expression of IKKE and TBK1
  • prevent reduced-calorie metabolism slowdown
  • help calorie-counting dieters lose weight

Using high-throughput chemical screening, the researchers came upon an approved off-patent drug – AmlexanoxCurrently, amlexanox is being used to treat canker sores in the US  and asthma in Japan for the past 25 years.

Here Comes the New Research

After discovering that amlexanox may be a cure to the IKKE and TBK1 weight loss dilemma , Dr. Saltiel organized a study of the effectiveness of amlexanox as a weight-loss drug on a group of lab mice.

Credit: Shannon Reilly
Credit: Shannon Reilly

Here’s what they found…

Treatment of obese mice with amlexanox…

  • elevated energy expenditure (caloric burn)
  • through increased thermogenesis (heat production),
  • producing weight loss,
  • improved insulin sensitivity (lowering risk of type 2 diabetes)
  • and decreased steatosis (fatty liver).

As if that wasn’t enough: Because of its record of safety in patients, amlexanox may be an interesting candidate for clinical evaluation in the treatment of obesity and related disorders.

amlexanox-graph-1

Conclusion: Because of its record of safety in patients, Dr. Saltiel believes that amlexanox may be an interesting candidate for clinical evaluation in the treatment of obesity and related disorders.

What’s Next?

As it stands right now, Dr. Saltiel doesn’t know “if humans respond with the same pathway, or if the discovery of amlexanox’s effectiveness in mice can lead to a compound that is safe and effective for treating obesity and diabetes in humans.

To find out, Saltiel is…

  1. Teaming up with clinical-trial specialists at U-M to test whether amlexanox will be useful for treating obesity and diabetes in humans.
  2. Working with medicinal chemists at U-M to develop a new compound based on the drug that optimizes its formula.

Fingers crossed people. If we’re lucky, this canker cure could cure corpulence (aka obesity).

Reference

Lose Weight with Electro-Shock Therapy

Cranial-electrotherapy-stim

A new study, published in the journal Obesity and Weight Loss Therapy, has found that cranial electrotherapy stimulation was able to amplify the weight loss effects of both…

  • Low Calorie diets
  • Low Carbohydrate diets

Cranial-electrotherapy-stim

The Science

After 2 months of simultaneous treatment with electric stimulation and diet there was an average weight loss of…

  • 7.07 kg in the reduced calorie diet group
  • 9.48 kg in the ketogenic/low-carb diet group

whereas in the non-electric stim groups, the researchers observed an average weight loss of…

  • 5.9 kg in the reduced calorie diet group
  • 7.17 kg in the ketogenic/low-carb diet group

This means that the electric stimulation participants lost…

  • 20% more body-fat on a low-cal diet
  • 32% more body-fat on a ketogenic/low-carb diet

electroshock-diet-graph

What does this mean to you?

Maybe nothing. If you take a look at how the experiment was conducted, you will notice that in addition to following the prescribed diet, the “Food-Watcher” group were asked to use the device twice a day before meals. The control group were not provided with a “fake” version of the “Food-Watcher” to simulate cranial electrotherapy stimulation.

electroshock-diet-measureme

In my mind, this lack of blinding presents a significant problem.

On one hand, you have a group of people being asked to cut calories and/or cut calories and eliminate carbohydrates from their diet. On the other hand, you have a group of people being handed a magic box designed to help potentiate their diet.

  • Which group is going to be more motivated?
  • Which group is going to be more hopeful?
  • Which group is going to lose more weight?

So, do we ignore this research?

Nope…we accept it with all it’s flaws, and wait for another study…without an obvious a placebo effect to cast doubt upon it’s findings.

‘Cause the idea of a magic weight-loss machine seems pretty cool to me.

Reference

Best Body Transformation 2013

alpha-flight-canadian-super

For the past two years, I have been posting free workouts here at Health Habits

These workouts employed all manner of fitness equipment and as such, were more appropriate for people with gym memberships.

This year, we are going to focus on people who workout at home.

  • To begin with, we will only be doing body-weight exercises.
  • After a month or so, we will add in some strength band workouts. I suggest you buy yours NOW!!!
  • As we go along, I might add in a kettlebell or some other piece of home fitness equipment. I will give you lots of notice OR give you alternative exercises.

The workouts we will be posting online are exact replicas of the ones I am using with one of my newest clients. In fact, to show you how effective these workouts can be, my little guinea pig  has agreed to track his physique transformation as the year progresses.

His goals are as follows:

  1. Reduce body-fat
  2. Get fitter – stronger, more flexible, agile, etc
  3. Get healthier
  4. Look great in the buff

Which are probably the same goals as 93% of y’all.

Here’s what we’re starting with…

Measurements : Day # 1

  • Weight : 283 lbs
  • Waist – landmarked @ Belly Button  : 50″
  • Hips – landmarked @ Butt : 45″
  • Upper Arm – Midpoint between Shoulder & Elbow : 17″ relaxed – 18″ flexed
  • Thigh – Midpoint between Hip & Knee : 28.5″
  • Neck :19″
  • Chest – landmarked @ Nipples : 53″

[colored_box color=”yellow”]There are a few other health issues that we will be tracking, but will not be reporting here at HH (as per client request). Nothing out of the ordinary, but he wants to retain some modicum of privacy. If, in the future, he decides to open up his life a little more, I will report how this transformation has affected these issues.[/colored_box]

Pictures: Day 1

Transformation---1---Front

Transformation-1-Side-right

Transformation---1---Back

Transformation--1--Side-Lef

 

  • On Monday, I will post the first resistance workout.
  • On Tuesday, I will lay out the dietary / lifestyle plan that I put together for our guinea pig
  • On Wednesday, I will post the second resistance workout.
  • On Thursday, I will make some recommendations about future exercise equipment purchases.
  • On Friday, we have the 3rd resistance workout.

If you have any questions for me or the GP, feel free to leave a comment below or shoot me a message on Twitter.

alpha-flight-canadian-super
after pic???

Coca-Cola Cares About Your Health???

coca-cola-kills

For years, Coca-Cola and their competitors have been taking a beating for producing high calorie/low nutrition products. They have politicians lining up against them (see Michael Bloomberg)…they have parent organizations coming after them…they have the press kicking them when they’re down…and of course, they have the medical community up in arms against them.

coca-cola-kills

And all this abuse is actually having an effect. Coca-Cola seem to be finally coming around to the fact that…

  1. We have a collective problem with obesity
  2. Food producers shoulder some of the blame
  3. There is money to be made selling low-calorie products
  4. There is money to be lost if they try to ignore this problem

And since they are in business to make money, they have been making changes to their product lineup…..and they want you to know about it.

This commercial will begin airing tonight across all the major US cable news networks.

What do you think?

  • Does Coca-Cola deserve some credit for recognizing and trying to correct their role in creating an obesity epidemic?

Aspire Assist = Medically Assisted Bulimia

aspire-assist

It shouldn’t come as a surprise to anyone, but we now live in a topsy-turvy world where….

  1. Obesity is a major medical and financial problem.
  2. Young girls (and now boys) are under a lot of peer pressure to NOT BE FAT.

As a result of #2, doctors tell our kids that bulimia is very, very, very bad and that instead of binging & purging, they should eat a healthy diet and be more physically active.

bulimia-2

Unfortunately, as a result of #1…

  • We have also seen an explosion in the number of people undergoing major surgery to help them lose weight, and
  • We have the creation and medical approval of the AspireAssist Aspiration Therapy System…

aspire-assist

A medical device which replaces a bulimic’s fingers with….

  1. A tube which is surgically implanted in the stomach and is attached to…
  2. A Skin-Port which is equipped with a valve which is attached to…
  3. A battery operated pump which…
  4. Sucks a portion of your stomach contents out of your gut…
  5. And mechanically vomits/poops them into your toilet.

Don’t believe me?

If that wasn’t gross enough for you…here is a real-life example of the AspireAssist Aspiration Therapy System in action.

Does anyone else see the irony here???

  • Self-directed bulimia is BAD
  • Medically-assisted bulimia is GOOD

confused-emoticon

This is quite a society we are building here. Idiocracy…here we come.

The Best Exercise for a Fit Sexy Body

dance-fitness

What if I told you that there was a form of exercise that…

  • Raises low self-esteem
  • Burns a ton of calories
  • Is scientifically proven to repair distorted body images
  • Increases functional fitness
  • Is incredibly effective for OBESE participants
  • Is a great way to make new fit friends
  • Makes you stronger
  • Makes you leaner
  • Makes your fitter
  • Makes you more flexible / mobile
  • Makes you sexier
  • And is incredibly FUN!!!

Fit Sexy Body

Fit Sexy BodyAnd what if I told you that this form of exercise is the biggest fitness trend to come along since spandex & leg warmers.

In fact, led by the market leader (Zumba), dance fitness classes are spreading around the fitness world at an amazing rate. And as a result, there are a lot of women (and a few men) who are transforming their bodies, getting healthy and having a great time while they’re doing it.

Unfortunately, along with all of this fun, there has also been a spike in ankle & knee injuries caused by people doing dance fitness classes in shoes not made for dancing. My physiotherapy buddies here in Toronto have seen their waiting rooms fill up with Zumba injuries over the past couple of years.

What does this mean to you???

It means that if you want to…

  1. create a fit sexy body with dance fitness
  2. while avoiding sprained knees & ankles

…you need to seriously think about buying a pair of dance specific shoes.

Fit Sexy Body

And I can heartily recommend these two brands of dance fitness shoes by Ryka…

… because over the past 5 months, I have had a group of female clients trying out different pairs of dance fitness shoes and these 2 pairs kept getting the best reviews. It wasn’t even close.

They fit better…they look better…and they perform better as dance fitness shoes.

Fit Sexy Body

The official Ryka sales pitch – Ryka designs all their shoes to fit a woman’s foot shape, muscle movement and skeletal structure. For example, the “Q-angle”(quadricep angle) – the anatomical relationship between the hip and knee – measures 5–7 degrees greater for women than men. As a result, women tend to shift more weight to the outside of their feet which leads to over-pronation, instability at foot strike and higher risk of injury. All Ryka sneakers, are designed and developed taking into account a woman’s unique fit needs.

Their dance fitness shoes are further modified with a low profile compression mid-sole, lateral stability and a pivot point (the pink circle) designed to help the shoe respond correctly to dance fitness movements.

These are not running shoes or tennis shoes. They are dance shoes.

NOTE: There are a growing number of dance fitness shoes on the market. I am recommending these 2 pairs of Ryka shoes because my “guinea-pigs” loved them. I have no financial involvement with these products other than they supplied samples free of charge for my experiment. There were 3 other manufacturers who supplied footwear free of charge. Their shoes didn’t test well…so they’re not in the article.

Reference

The 2013 Fitness Bullshit Detector

bullshit-fitness-ad-4

Every January, millions of people resolve to…

  • Lose weight
  • Get fit
  • Get strong
  • Get healthy

And every January, a bunch of  douchebags try to take advantage of those people with their bullshit health & fitness products.

This year, I thought that I would help everyone who has resolved to make 2013 they year that they finally get in shape by creating a 2013 Fitness Bullshit Detector (FBD).

FBD Tip #1

If someone promises that you can lose 7 pounds in 7 days…it’s bullshit.

bullshit-fitness-ad-4

FBD Tip #2

If someone offers a revolutionary new “shortcut”…it’s bullshit.

bullshit-fitness-ad-1

FBD Tip #3

If someone has a secret for “killing lower abdominal fat”…it’s bullshit.

bullshit-fitness-ad-2

FBD Tip #4

If someone has gone from “string-bean” to “bodybuilder” all thanks to one weird secret…it’s bullshit.

bullshit fitness ad 6

FBD Tip #5

If someone has discovered a “weird spice” or suggests that cinnamon rolls can make you lean…it’s bullshit.

bullshit-fitness-ad-5

FBD Tip #6

And if someone tries to convince you that 7 Odd Foods are the secret to an uber-lean belly…it’s bullshit.

bullshit-fitness-ad-3

FBD Tip #7

I hope these specific examples have helped make my point…..that if it sounds just a little too good to be true, it probably is…or in other words…it’s bullshit.

Body Transformation 2013

fat-buddha

Starting next month, I am beginning a series of articles detailing all of the nasty details involved in the transformation of a new client of mine.

We will be looking at all of the interconnected factors involved in this process:

  • Dietary
  • Physical activity – amount, type, etc
  • Psychological / Emotional / Motivational
  • Medical
  • Social

fat-buddha

The client is a 40-something year old man who…

  • needs to lose 50 pounds
  • suffers from insulin insensitivity
  • is clinically depressed
  • and has hypertension

This series will blend into other HH articles as he will be performing the Best Body 2013 workouts. This means that the BB 2013 workouts will initially be designed for an obese, de-trained client and will be increasing in intensity & complexity as the transformation will allow.

Note – We will be posting pictures, but since my client is well known here in Toronto, we will be cropping his head out of the images.

Exercise or Die

UNCLE SAM EXERCISE

I know that this sounds like the crazed rant of a wheat-grass swilling fitness-nazi, but hear me out…

In a recent paper published in the Annals of Clinical and Laboratory Science, Dr. Joseph Knight crunched all of the available scientific data and came to the conclusion that “inactivity significantly increases the risk of numerous diseases/disorders, including several forms of cancer, diabetes, hypertension, coronary and cerebrovascular diseases, overweight/obesity, and all-cause mortality, among others. Unless there is a reversal of this sedentary lifestyle, the incidence of these diseases/disorders will increase, life expectancy will decrease, and medical costs will continue to rise”.

  • This means that you probably won’t get to retire the South Pacific to live out your golden years, bounce your grand-kids on your knee or grow old and grey with your spouse.
  • And before you die, you will spend years and years dealing with all of the fun stuff associated with cancer, diabetes, hypertension, heart disease, and morbid obesity.

Doesn’t sound like much fun, does it?

But maybe you think this is just speculation…maybe you’re a “show me the facts” kind of person.

Here are some Facts

  • In 2004, the CDC concluded that 300,000 to 400,000 Americans died from poor diet and physical inactivity – that 16% of all deaths.
  • In 2002, the World Health Organization estimated that there are 2,000,000 deaths w0rldwide each year from physical inactivity.

If that isn’t scary enough, we can look at the studies which show that “long-lived species are more efficient in cellular maintenance than short lived species, suggesting that enhancement of the body’s maintenance systems may slow the aging process. Since aging results from the accumulation of cellular damage, interventions in poor lifestyles may prevent damage, promote repair, and thereby increase life expectancy. In fact, about two-thirds of the major causes of death are, to a significant degree, lifestyle related.” And as noted by Mokdad et al, the major “actual causes of death” in the year 2000 were physical inactivity and poor nutrition.

  • Tobacco (435 000 deaths; 18.1% of total US deaths)
  • Poor diet and physical inactivity (400 000 deaths; 16.6%)
  • Alcohol consumption (85 000 deaths; 3.5%).

Other actual causes of death were microbial agents (75 000), toxic agents (55 000), motor vehicle crashes (43 000), incidents involving firearms (29 000), sexual behaviors (20 000), and illicit use of drugs (17 000).

What does physical inactivity actually do to your body?

According to Dr. Walter Bortz, “our cultural sedentariness, recently acquired, lies at the base of much human ill-being. Physical inactivity predictably leads to deterioration of many body functions. A number of these effects coexist so frequently in our society that they merit inclusion in a specific syndrome, the disuse syndrome. The identifying characteristics of the syndrome are cardiovascular vulnerability, obesity, musculoskeletal fragility, depression and premature aging’.

And since this way-too-easily reproducible syndrome affects the young as well as the old, we can not blame “normal aging” for the onset of the diseases related to the Disuse Syndrome.

And as we know, health care doesn’t come cheap. What do all of these lifestyle diseases cost us?

In 1987, “the direct and indirect costs of sedentary lifestyle to chronic health conditions were reported to be in excess of $150 billion (cost in 2000 dollars for 1987 incidences) (Pratt, Macera & Wang, 2000). As health care costs are $1.3 trillion/year in the US, a rough approximation is that physical inactivity accounts for approximately 15% of the US health care budget.

But it doesn’t have to be this way

The NIH reported in 2009 that…

  1. Exercise improves quality of life
  2. Quality of life improvements are dose dependent on volume of exercise. Small amount of exercise = small improvement to Q of L. Large amount of exercise = large improvement to Q of L.
  3. Q of L improvements were independent to weight loss.

And if that wasn’t enough proof for you, we can look at another pile of research which shows that while quality of life, physical balance, flexibility, mental health, etc naturally decline over the years, being physically active significantly slows down these “natural” signs of aging.

In fact, it has been shown that seniors can significantly reverse the severity of these conditions after taking up an exercise routine.

Conclusion

Thanks to advances in technology, modern humans no longer have to live the physically punishing lives of our ancestors.

  • This is good – it allows us to develop our minds, live longer, live better, etc..
  • Unfortunately, it has also made us sick, fat and lazy.

Your takeaway from this research?

  • Exercise or die.

Reference

Why do Health Insurance Companies Cover Weight Loss Drugs but not Fresh Fruit and Vegetables?

horn-of-plenty

Last month, Reuters reported that America’s third-largest health insurer, Aetna Inc would provide coverage for weight loss drugs sold by Vivus (Qsymia / Qnexa) and Arena Pharmaceuticals (Belviq).

WBB Securities LLC analyst Stephen Brozak commented that “this is probably the simplest business decision on Aetna’s plate in all of 2012, because to not reimburse this would have put them in the crosshairs of every single healthcare decision maker in the United States. Everyone acknowledges that we have a pandemic obesity problem, and to not be a part of a solution even if its a marginal solution, means you are part of the problem,” he added.

Hmmmm…marginal solution???

Why would Aetna choose to cover their costs of a marginal obesity solution while ignoring weight-loss / disease prevention solutions that actually work?

  • Like a diet high in fresh fruit & vegetables

Maybe it’s like my Twitter buddy @powerfulhunger said…that it’s too impractical to administer.

But then again…maybe it isn’t.

Maybe it isn’t impractical for Aetna et al to partner with America’s  food retailers to provide an instant percentage discount on all fresh/frozen fruit and vegetables.

Let’s use an imaginary Aetna client to test my hypothesis…

  1. Aetna client walks into WalMart, Kroger, Costco, etc…
  2. Aetna client picks up prescription from pharmacy
  3. Aetna client presents Aetna insurance card to pharmacist
  4. Aetna client pays discounted price for their prescription
  5. Aetna client walks over to the WalMart, Kroger, Costco fresh/frozen produce section
  6. Aetna client loads up their cart with produce
  7. Aetna client presents Aetna insurance card to cashier
  8. Aetna client pays discounted price for their produce

Doesn’t seem that impractical to me.

But then again…what the heck do I know about HEALTH insurance?

Reference

Does Ketone Drink = EZ Weight Loss?

KETONE-ADE

Oxford researcher, Dr. Kieran Clarke has created a new type of ketone-based endurance drink designed to…

  • Generate significant weight loss
  • Improve mental alertness
  • Improve cognitive function

…as well as treat, prevent or reduce the effects of…

In short, this supplement MAY make you leaner, smarter, healthier, faster, stronger and less prone to diabetes, alzheimer’s, parkinson’s, huntington’s, heart disease and metabolic syndrome.

Note that I say MAY.

The science is all very new. According to Doc Clarke:

“We are very excited about our research, which we think shows great promise. Our primary interest so far has been to understand how the body’s metabolism responds and makes use of our ketone drink.

We are a long way yet from showing meaningful benefits as a treatment for disease or in aiding athletes’ endurance, and while we think it is possible that the ketone drink may have benefits in slowing Alzheimer’s progression, no one has done much research on this as yet…although this remains of great interest to us.”

How great an interest???

Great enough to apply for a US patent.

Can you imagine how much money Dr. Clarke will make if this product lives up to it’s potential?

The Science

  • Previous research indicates that a state of elevated ketones may improve physical and cognitive performance.
  • Unfortunately, direct administration of ketone bodies is unpractical and potentially dangerous
  • Fortunately, there are ketone precursors that might give her the same effect without any of the downsides.

On of those ketone precursors is  (R)-3-hydroxybutyl (R)-3-hydroxybutyrate, the ketone monoester that Dr. Clarke has been administering in the form of a meal replacement drink to her healthy human volunteers.

In one pilot study, eight adults with type 2 diabetes to see whether the drink produced any effect. The volunteers had three ketone drinks a day for five days and had their weight, cholesterol, and blood sugar monitored. Their weight dropped an average of nearly two per cent (in 5 days), as did their levels of glucose, cholesterol and fat in the blood.

In another study, Dr. Clarke gave 22 elite rowers the ketone drink and monitored the distances they achieved in 30 minutes on an indoor rowing machine.

One rower broke a world record and five others beat their personal best.

Conclusion

I am thoroughly geeked-up about the potential of this supplement.

Fingers crossed people.

Reference

5 Ways to Jump Start Your Weight Loss

jump

In the 12+ years I have been working as a personal trainer, I have met a lot of very smart, very successful people with a broad knowledge of weight loss tips, tricks & secrets….and yet most of them weren’t able to get the results they wanted.

And sometimes, the answer to their weight-loss problems was as simple as one little tweak.

Here are some of my favourite “tweaks” to jump start your weight loss.

Jump Start Your Weight Loss

Cleansing

Most people think that cleansing is all about…

  • starving yourself, and/or
  • drinking a mixture of lemon juice, maple syrup & hot sauce, and/or
  • shoving a colonic tube up your butt

WRONG.

In it’s essence, cleansing is all about…

  1. ignoring our taste buds for a SHORT period of time, and
  2. putting our Gastro-Intestinal tract in the spotlight for a SHORT period of time

And as un-fun as that sounds, your guts will thank you.

Without getting all alternative-health-y on you, just about every client of mine has seen health & weight-loss improvements via the occasional use of cleansing protocols.

HIIT

The beauty of HIIT training is that you don’t need to mess with your usual routine to reap the benefits.

For example, I worked with a cyclist a couple of years ago who was interested in increasing his power. Unfortunately, he and his coach weren’t willing to cut back on his high-volume cycling regimen. So, I integrated a series of HIIT sprints into his cycling program.

And while we weren’t able to test his strength improvements in the gym as I usually do, he did see a vast improvement in performance and a perceived improvement in power when race season began.

Nutrient Cycling

There are many different ways to cycle nutrients to maximize recovery from exercise and encourage fat loss. This is my favorite method:

  1. Simple carbs during workouts – Gatorade, Fruit Juice, etc.
  2. “Fill you up” carbs post workout – starchy veg, grains, etc.
  3. Crunchy carbs & greens the rest of the day – spinach, broccoli, etc.

The idea behind this plan is to manipulate insulin secretion to minimize fat storage and maximize muscle recovery via the re-filling of muscle cells with blood sugar & micronutrients.

Eat Dinner Like A King

This sounds counter-intuitive to common sense…and it is..sort of.

Normally, I advise clients against eating a big dinner because their day is winding down and that big blob of dinner calories is going to get stored as fat while they watch tv and drift off to sleep.

However, with this dietary tweak…

  • I ask them to have a medium sized breakfast made up of protein & fat foods with next to no carbs (ex scrambled eggs & peppers)
  • I ask them to have a small lunch consisting of protein & fat foods with next to no carbs (ex Greek salad with 1/2 chicken breast)

NOTEThis plans works best with people who are busy throughout the day. We’re trying to take advantage of the appetite killing effect of a busy work-day.

At the end of their work-day and before they eat dinner, I ask them to exercise. It might be a trip to the weight room or a group exercise class or 20 minutes of swimming or even a 10 min session of HIIT bike sprints.

After the workout, they get to eat a nice big satisfying dinner consisting of whatever foods they want. This big meal results in a ton of pleasurable brain chemicals and related hormones being dumped into the body…resulting in emotional pleasure and no sense of dietary deprivation.

 Have an Open Mind

There is a Chinese proverb that states “a closed mind is like a closed book; just a block of wood”.

And when I look at the mainstream approaches to weight loss, I see a whole lot of closed minds recycling the same old inefficient weight loss techniques year after year after year… with little real-world success.

What I want you to do is come at your weight-loss with an open mind.

  • Think of yourself as a really small-scale science experiment.
  • Stop repeating the same old weight-loss techniques that have failed you in the past.
  • Try something new for a month or two
  • Evaluate it
  • If it’s not working…dump it
  • Try something else…until you find something that works.

And if you still can’t find something that works, come back to Health Habits. I have lots more weight-loss tips & tricks to jump start your weight loss.

Jump Start Your Weight Loss
Be like water my friend…like water

Can You Lose Weight with Virtual Reality???

3d muscle avatar

This new study flies in the face of my personal prejudices re video-gamers, but…. according to Dr. Elizabeth Behm-Morawitz, when an individual strongly identifies with their online avatar, that avatar can have a strong positive influence on that person’s health and appearance, and may lead to the creation of new forms of obesity treatment and help break down racial and sexual prejudices.

“The creation of an avatar allows an individual to try on a new appearance and persona, with little risk or effort,” said Dr. Behm-Morawitz. “That alter-ego can then have a positive influence on a person’s life.

For example, people seeking to lose weight could create fitter avatars to help visualize themselves as slimmer and healthier.”

The Science

  • Dr. Behm-Morawitz had 279 Second Life users answer a questionnaire about their engagement with their avatar and relationships they developed online, as well as their offline health, appearance and emotional well-being.
  • Self-presence, or the degree to which users experienced their avatars as an extension of themselves, was found to predict the influence of the avatar on people’s physical reality.
  • A strong sense of self-presence in the social virtual world positively promoted health and well-being of study participants. People with high degrees of self-presence in the cyber world reported that their experience with their avatar improved how they felt about themselves offline. Self-presence also correlated to greater satisfaction with online relationships.

Of course…there may be one giant flaw with this plan.

  • Individuals who strongly identify with their uber-fit avatars are probably spending a lot of time online as those avatars…and as we all know, sitting in front of a computer screen has direct connections to obesity, musculo-skeletal pain & overall poor health.

But then again…as computing power increases, who knows how avatar technology could be woven into our lives in a way that would actually encourage living a healthy life.

NOTE – Dr. Behm-Morawitz is in the process of researching “how avatars may be used to encourage tolerance of diversity. A person’s race, gender or ethnicity can be altered in the virtual reality world and they can be put into simulated situations where they suffer prejudice and discrimination.

And that is pretty darn cool.

Reference

Paula Deen – Leaner, Fitter, Healthier???

save-me-healthy-irishman

Paula Deen really, really, really needs my buddy Gavan Murphy (aka the Healthy Irishman) to start making regular appearances on her show and to share his healthy eating skillz.

Last month, he did a guest appearance on her show Paula’s Best Dishes and he knocked it out of the box.

He had Paula eating, making and enjoying healthy recipes.

Recipes that any Foodie would be proud to serve…and show on international television.

Paula also enjoyed rubbing Gav’s head, but we won’t mention that to his wife.

So, here’s what we need to do.

RT this article and let Paula know that she need to make Gavan a regular feature on her show…and that if she does, not only will he help her eat healthier and get rid of her diabetes, she could help millions of other people reverse their own Type 2 Diabetes.

So…RT it dammit!!!.

Reference

Get Fit & Lose Weight – Emotional Jeet Kune Do

jeet-kune-do

Every day I help clients discover & push the buttons that they need to push…. if they are going to…

  1. Get the exercise their body needs
  2. Eat the food their body needs
  3. Think the thoughts they need to think and
  4. Feel the feelings they need to feel

…in order to become the healthiest, fittest, sexiest, most awesomest selves they can possibly be.

Here’s an example of the plan I used to help one of my clients lose 185 lbs over the past two years.

  • 319lbs – 185 lbs = 134 lbs

Small carb-free meals for breakfast and lunch

For example, breakfast would be 3 scrambled eggs with butter AND lunch would be a small Greek salad with feta, olives, lettuce & tomatoes – no dressing.

My reasoning behind this approach was that she was a busy executive and was very, very busy throughout the day. The combination of a busy day and not being around food made it “easy” to focus on work and forget about food.

[box type=”note”]It took a few weeks for “easy” to become easy. She hated me a little bit at first.[/box]

Large Paleo meal at dinner after her evening workout

1 big plate full of paleo-friendly food after her workout. That means loads of veggies and a good sized piece of animal protein. She was also allowed to have a piece of fruit for dinner. One of her favorites was the sauteed apples I posted about here.

She was full after dinner every single night.

Supplements

  • 1 tbsp of fish oil every morning
  • Probiotics with breakfast
  • Digestive enzymes with each meal
  • Multi-vitamin and minerals
  • Workout energy drink – I had her use Scivation Xtend

Emotional Jeet Kune Do

My client is a very, very smart woman. And very self aware. So when I told her that she WOULD transform her body into something even more awesome than what she was asking for…she told me that I was full of shit. Literally…she told me I was full of shit.

And after I finished laughing my ass off…I explained to her that over the 20+ years I have been training people, I have learned two things:

  1. Massive physical change is theoretically possible for just about everyone
  2. I am really, really good at making the theoretical happen

And to make the theoretical come true, I employ a system of emotional Jeet Kune Do on my clients. And like Bruce Lee, my emotional Jeet Kune Do is a style with no style.

This means that since we’re all unique creatures with our own individual thoughts, feeling, emotions and peculiarities…there is no fitness/diet plan that will produce awesome results for all of us.

We all have our own unique buttons that need to be pushed to get us to break and replace our bad habits.

And in her case, I asked her to lie to herself.

  • First, I asked her to imagine herself as a total freak of nature…super healthy, super fit, super sexy, etc…
  • Second, I asked for her reaction to this visual picture
  • She came back with another “you’re full of shit” comment
  • After which, I went into my spiel  about being good at making transforming people and that I truly 100% believed that we can make this change with her body. And that the biggest impediment was that she didn’t believe me.

Here’s where the Jeet Kune Do comes in.

  • I asked her to start lying to herself

Whenever she doubted my plan…or her ability to not eat ice cream…or that she would ever have a butt you could bounce quarters off of…I wanted her to:

  1.  Accept her doubts (past history + emotions will not be ignored or minimized)
  2. Get angry and tell the doubts to “Fuck Off…because  she’s going to do exactly what those doubts say she can’t”

And the reason I think this worked for her is because in her business career she has been faced many times with people, boards, companies & governments who told her that she couldn’t do what she wanted to do.

And most of the time, she responded by getting angry, getting to work and kicking their asses (after telling them to fuck off…inside her head)

The essence of emotional Jeet Kune Do is to search for your buttons…not your friend’s buttons, or the fitness guru’s buttons…YOUR BUTTONS.

Nutrition Experts Are Full of SHIT

horn-of-plenty

As a big fitness/nutrition geek, I am constantly consuming the latest information on how to improve the health of our overweight & inactive society.

And when it comes to improving public health, the nutrition experts are forever saying that it all comes down to education.

If only “they” could teach “us” how to…

  • Eat healthier
  • Move healthier
  • Live healthier

…we would all take that knowledge…and stop eating junk food while watching re-runs of  Here Comes Honey Boo Boo.

Too bad they’re full of shit.

In this new study, researchers presented 124 test with a fake food buffet consisting of 55 replica food items.

Nutrition Experts Are Full of SHIT

  • Participants in the control group were instructed to serve themselves a meal, as they would normally eat from the given selections.
  • Participants in the instruction group were asked to select a healthy, balanced meal.
  • People in the instruction + information group were also instructed to select a healthy meal, but in addition, they received nutrition information based on the Swiss Food Guide Pyramid.

The results?

  • Both the instruction group AND the instruction + information group reduced their consumption of sweets & desserts.
  • Both the instruction group AND the instruction + information group increased their consumption of fruit.
  • No other food categories (including vegetables) were significantly altered.
  • There was very little caloric difference between the meals of all 3 groups
  • Both the instruction group AND the instruction + information group perceived their meals as healthy
  • The control group perceived their meal as less healthy
  • All 3 groups considered their chosen meals equally tasty

Nutrition Experts Are Full of SHIT

Their Conclusions

  1. When people aim to prepare a healthy meal, they replace dessert with fruit.
  2. Nutritional information on portion sizes fails to increase the amount of vegetables in a meal
  3. People, who were asked to choose a healthy meal, chose meals that they perceived as similarly tasty.

My Conclusions

  1. We like to eat tasty food…and most of us are not willing to abandon yummy to get healthy.
  2. We already know which foods are healthy and which are unhealthy
  3. We need more nutrition motivation and less nutrition education.

So, where do we go from here?

  • How do we motivate ourselves to eat healthier???

That’s the billion dollar question. I’m still waiting on an answer from the nutrition experts.

Reference

A Really, Really, Really, Really Good Reason to Prevent Childhood Obesity

obesity-cancer-childhood-ob

Early this morning…while waiting in line for my morning cup of joe, I watched an overweight mom buy her obese daughter a giant chocolate chip muffin.

About two hours later, I read this study which examines how obesity promotes the growth of cancerous tumors.

THE SCIENCE

In the first part of the research, the scientists found that tumors grew much faster in obese mice than they did in lean mice. They also observed that there were far more white adipose tissue cells (called adipose stromal cells) in obese mice than in lean mice and thus turned their focus on the role of these cells.

In the second part of the research, they found that these adipose stromal cells were being incorporated into tumor-associated blood vessels. And since tumor-associated blood vessels serve to increase tumor growth by feeding them oxygen and nutrients…this isn’t a good thing.

The researchers noted that “the ability of adipose stromal cells to contribute to the formation of tumor-associated blood vessels is likely one of the main reasons that the excess of these cells in tumors was associated with increased malignant cell proliferation and tumor growth”.

Or in other words….your body takes cells from your fat tissue and uses them to feed cancerous tumors.

Not good….and just another reason why it drives me nuts when otherwise caring parents let their kids become obese.

[box type=”important”]If you know any parents who need a wake-up call regarding the health of their little butterballs….please forward them this article[/box]

Reference

An Amazing Real Life Weight Loss Story

pedro-oliva-transformation

The weight loss industry is a multi-billion dollar business. And to make sure that those billions keep rolling in, weight loss companies pay celebrities huge piles of cash to convince you that only they have the secret to rapid & permanent weight loss.

And I have to call BULLSHIT on that.

You want to know how to lose weight…. you need to talk to Pedro Oliva.

Pedro is a Twitter buddy of mine who has managed to radically transform his body/health/attitude over the past year. Here is his story…in his own words.

  • Q –  From your before & after picture, it’s obvious that you have lost a LOT of weight…how much and how long have you been working at it?

It’s been a year and I have rid over 100 lbs.

  • Q - Do you have a goal weight and if so, have you reached it?

My Goal weight is somewhere around 230. All time high was 385

  • Q - What changes (pro/con) have you experienced in your life as the pounds came off?

The pros are way more energy, I’m more active. The cons is some of the loose skin.

  • Q - What made you decide to lose the weight?

My kids are my inspiration. I did not want to die young.

  • Q - What made your efforts so successful?

I gave up soda. I was a huge soda drinker, also gave up fried foods.

  • Q - What tips would you give to someone who has tried to lose weight but has never been successful?

Stay focused and give yourself little goals. Take your time, results will come

  • Q - What’s more important to you…weight or health?

Health, being alive is the key

  • Q - Did you follow a specific diet?

I try to eat the right foods, lots of chicken and fish, vegetables

  • Q - Do you still follow that diet?

I do but some times I reward myself.

  • Q - Anything else you want to add?

Do not let anyone say you can’t do it alone. I am proof you can if you dedicate yourself and have a realistic approach, this will not happen overnight.

Reference

The “Eat Like a Dog” Diet

fat-dog-fit-dog

One of my clients had an epiphany yesterday.

  • For the past 4 months, she has been busting her butt losing weight and transforming her body.
  • For the past 3 months, her husband and her dog (not pictured) have also been put on a healthier diet (not by their choice).

And after 3 months, the unofficial winner of the familial weight loss challenge has been….THE DOG.

WTF?  How did the dog emerge as the weight loss champ?

It’s simple…the dog never cheated on his diet. Not once in 3 months.

  • He ate the food that his “Mom” put in his bowl
  • Lacking opposable digits, he was unable to open his bag of kibble or work the can opener to get more wet dog food.
  • He went for a walk everytime someone grabbed his leash.

In short, he was the perfect personal training client.

Unfortunately for us humans, we have opposable thumbs that are capable of ordering an XL pizza for delivery…ruining our diet and causing us to lose a weight loss challenge to a dog.

So….here’s my question for you…how can you modify your lifestyle so you eat & move more like a dog and less like a human???

Childhood Obesity: Bruised Feelings v.s. Logic

childhood-obesity-psa-minn

Childhood obesity is a significant health issue in America and around the world.

Unfortunately for America’s little butterballs, they live in a world where….

  1. Everyone want quick fixes to complex problems
  2. Gov’t & NGOs think that education is the cure-all for obesity & related diseases
  3. Way too many people feel that their bruised feelings trump logic & common sense.

Exhibit #1

Minnesota Blue Cross released the following two videos as part of their ‘Better Example’ anti-obesity campaign. The gist of the videos is that parents need to start setting a better example for their kids by making healthier food choices.

Makes sense to me….parents eat junk food…kids eat junk food…parents eat healthy food…kids eat healthy food…parents are lazy…kids are lazy…parents are physically active…kids are physically active.

Monkey see Monkey do….Unfortunately, not everyone sees it this way.

Some people see this anti-obesity campaign as:

  • A personal attack directed at them

I know no one will ever believe me when I say this, so fine. Whatever. But since, apparently, this isn’t evident even among health professionals churning out ad campaigns, I do not fucking eat chocolate cereal and buckets of ice cream. Here is what I actually do: Pretty much every morning before work I walk 1.1 miles uphill to a coffee shop, which is across the street from the organic co-op where I do all my grocery shopping. I eat normal, human amounts of unprocessed, fresh, largely local foods. I have no mobility problems. I have flawless cholesterol and blood pressure. I never get colds, I have never been hospitalized. I have a great job, I make a good living, I’m in an incredibly happy relationship. Sometimes I eat dessert, sometimes I don’t. I pay taxes. I take care of my family. I do not commit crimes. I’m nice to strangers. In general, I think you could say that I contribute more to the world than I take out of it.

And I’m a fucking epidemic? I’m a problem?

You have the gall to make generalizations about my life because, in your eyes, I superficially resemble a massive, diverse swath of the population whose lives you’ve also deigned to generalize? Whose complex, painful, messy, joyous lives you’ve boiled down to, “Har har too many Cheetos”? Please.

Even if I did eat a bucket of pancake-flavored ice cream for breakfast, burrito ice cream for lunch, and salisbury steak ice cream for dinner (OMPH GROMPH GROMPH), I still shouldn’t have to justify my existence to the world in the way I just did. But the fact that I exist, and I am not the sinister straw-fatty pictured in the above commercial—doesn’t it seem likely that there are other fat people like me out there who also aren’t lying about their lifestyles? And in that case, isn’t this commercial FUCKING USELESS NONSENSE? Congratulations! You guys totally “got serious” and took down not-the-problem-at-all.

Lindy West – Jezebel

  • Systemic prejudice against obese people

There have always been fat people. There are fat people like me, who hardly ever eat any processed foods. There are fat people with glandular issues. There are disabled fat people who would love to exercise but can’t. There are healthy fat people. And sure, there are fat people who—fuck it—just really really like Cheetos. Guess what? Those people are allowed to exist too! There are a million different kinds of fat people in the world because FAT PEOPLE ARE PEOPLE. And kids are people. And if your solution to this “problem” is telling already vulnerable fat kids that they’re an epidemic that’s ruining the world, then fuck you.

Sheeeeesh…what a cry-baby.

She actually makes some cogent arguments about how America’s food production & distribution companies need to accept responsibility for creating an obesogenic marketplace, but she totally blows it by whining about how mean everyone is being to her.

The Facts…as I see ‘em

  • Obesity is caused by a mixture of nature & nurture
  • We can’t do anything about nature – your DNA is your DNA – deal with it
  • We can do something about nurture – develop Health Habits
  • The world is full of a-holes who like to insult people based on their obesity, skin color, sexuality, height, lack of hair, abundance of hair, clothing, musical preferences, etc…

Quit acting like a victim, take responsibility for your life and grow a thicker skin

Reference

HIIT kicks even more ass

hiit-before-and-after

I love HIIT workouts.

  • Short duration
  • High intensity
  • Increased fat loss thanks to EPOC
  • Improved anaerobic endurance
  • Improved muscular power
  • Improved athletic performance
  • Honorary BADASS certification

And if that wasn’t enough, it also turns out that HIIT is good for your overall health.

Here’s the latest scientific proof.

Researchers at the University of Glasgow took 10 overweight/obese men and subjected them to three different fitness protocols:

  1. Sitting on their ass…aka the couch potato workout
  2. 4 x 30 second full-intensity sprints with 4.5 minute rest periods (HIIT workout)
  3. A single full-intensity sprint (ES – Extended Sprint workout) designed to be equal to the work done during the HIIT workout.

The day after doing these workouts, the participants…

  • had a fasting blood sample taken,
  • undertook an oral glucose tolerance test to determine insulin sensitivity index (ISI),
  • and had blood pressure measured.

Here’s what they found….

  • Total work performed did not differ between the HIIT & ES workouts
  • More power was generated during the HIIT workouts than during the ES workouts
  • Both the HIIT & ES workouts resulted in increased Insulin Sensitivity compared to the control group
  • The HIIT group saw a 63% increase in fat oxidation compared to the control group
  • The ES group saw a 38% increase in fat oxidation compared to the control group

And just in case you weren’t aware, increased insulin sensitivity & fat oxidation is exactly what our obese / diabetic society is in dire need of.

And this was after just one workout…imagine how much better things will look after 52 weeks of High Intensity workouts.

Reference

Best Body Workout – 2012 – Week 35 – Day 1

one-arm-snatch---women-70-l

It’s the last time we’re doing this workout…so give it all you got.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way. up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Superset #1 – 2 Leg Squats & Ab Wheel Roll-Outs

Technique: Medium Rep Super-Sets combined with very short rest periods

  • Any version of Two-Legged Squat is okay with me… back, front, zercher, barbell, dumbbell, band
  • If you don’t have an Ab Wheel, you can use a barbell…if that’s not possible, just do a static bridge for 60 sec
  • Choose a weight that is appropriate for the first set of squats – 20 reps – It should be hard to complete this set with good form
  • Stick with this weight for sets 2-4
  • Since the reps have decreased, you WILL need to increase the weight
  • Ab Wheel reps have increased for the first 2 sets – same as last week for sets #3 & #4
  • Squat  #1 – 20 reps
  • Ab Wheel  #1 – 15 reps
  • Squat  #2 – 15 reps
  • Ab Wheel  #2 – 15 reps
  • Squat  #3 – 10 reps
  • Ab Wheel  #3 – 10 reps
  • Squat  #4 – 5 reps
  • Ab Wheel  #4 – 10 reps
Keep rest periods as short as possible – Let your breathing & heart rate be your guide for when to start the next set…with the goal being to move from squats to abs to squats with no rest

Superset #2 – 2 Arm Chest Press & 2 Arm Back Row

Technique: Medium Rep Super-Sets combined with very short rest periods

  • Any version of 2 Arm Chest Press is okay with me… barbell, dumbbell, machine, band, flat, incline, decline
  • Same thing for 2 Arm Rows – standing, seated, barbell, dumbbell, band, cable, bodyweight, bodyweight + vest
  • Choose a weight that is appropriate for the first set – 15 reps – It should be hard to complete this set with good form
  • Reps decrease with every set
  • Make the weight selection challenging…if you take it easy, we’re not going to get the effect we want.
  • Chest Press #1 – 15 reps
  • Back Row  #1 – 15 reps
  • Chest Press #2 – 12 reps
  • Back Row  #2 – 12 reps
  • Chest Press #3 – 10 reps
  • Back Row  #3 – 10 reps
  • Chest Press #4 – 7 reps
  • Back Row  #4 – 7 reps

Superset #3 – Swing Snatch & Toes to the Sky

Technique: High Rep Super-Sets combined with very short rest periods

  • Any version of Swing Snatch is okay with me… kettlebell, dumbbell, 1 arm, 2 arm
  • Choose a weight that is appropriate for the first set – 20 reps – It should be hard to complete this set with good form
  • Toes to the Sky reps are staying the same as last week
  • Swing Snatch #1 – 20 reps
  • Toes to the Sky  #1 – 30 reps
  • Swing Snatch #2 – 17 reps
  • Toes to the Sky  #2 – 25 reps
  • Swing Snatch #3 – 15 reps
  • Toes to the Sky #3 – 20 reps
  • Swing Snatch #4 – 12 reps
  • Toes to the Sky  #4 – 15 reps

Superset #4 – Jumping Jacks & Push-Ups

Technique: As Many Reps As Possible in 5 minutes

  • Same as last week
  • Jumping Jacks – 20 reps max per set
  • Push-Ups – 10 reps max per set

Do as many sets as possible in 5 min – if you need a time, get a Gymboss

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, it’s either 30min + of cardio or 20 x 10 sec HIIT bike sprints

Harness Your Emotions to Lose Weight

lean-fat-guy-man

The experts who say that the key to weight loss is education are wrong, wrong, wrong.

  • Every obese person in the world knows that eating pizza at every meal will make them fat and sick.
  • They also know that eating a lot of fresh vegetables will make them lean & healthy.

Lack of education isn’t the problem…emotions are the problem.

  • Negative emotions that drive them to inhale an entire tub of ice cream
  • Positive emotions that motivate them to live a healthier lifestyle

So…how do we learn to harness these emotions and use them to our advantage?

Here are two tricks that have worked for my clients over the past 12+ years.

The Carrot

  1. Put together a collection of images that inspire you to live an uber-fit healthy life.
  2. Look at these images EVERY morning before you start your day
  3. Look at them periodically throughout the day – save images on your phone, make them your screen-saver, post them on the fridge, tape them to the inside of your gym locker, etc…

Here are a bunch of images to get you started.

[box type=”note”]Some people have “issues” with motivational images making them look silly. My advice: unless you’re still in high school, stop worrying about being judged by other people. Most people spend too much time thinking about themselves to be concerned with your silly physique pics [/box]

The Stick

Nobody says mean things about a fat person…like that fat person says about themselves. Seriously, you would not believe how mean overweight people are to themselves. It’s like masochism & obesity go hand in hand.

What makes it even worse is that all of those feelings of self-hatred often end up reinforcing the very behaviors which led to the obesity in the first place. What we need to do is turn those negative feelings around so they help motivate you to stick with your new healthy lifestyle.

Here’s what I want you to do:

  1. Write yourself a letter – about how you feel right now…about your body, about your health, about your emotional state, your relationships…and how your obesity & poor health negatively impacts your life
  2. Print out the letter
  3. Sign the letter
  4. Read that letter EVERY morning before you start your day
  5. Read that letter EVERY night before you go back to bed
  6. Take some very unflattering pictures of yourself and stuff them away in the back of your sock drawer
  7. Every 30 days, take new picks & stuff them back in the drawer
  8. After a year, pull out all the pics and review the changes

One More Thing

  • You are going to blow your “diet”, skip a workout, forget to read your letter, inhale an entire cheesecake.
  • It’s expected and it will happen
  • It happens to everybody
  • You’re not a loser
  • After cheating, read your letter again and again and again.
  • One cheat doesn’t negate all the hard work you have done since starting this transformation.
  • One cheat doesn’t negate all the improvements you have made to your health, fitness & physique.
  • Dust yourself off, pick yourself up, look at your motivation pics and go get some exercise

America’s Great Big Fat Problem…is getting worse

F-as-in-Fat

America has a big, big, big problem.

According to the report F as in Fat: How Obesity Threatens America’s Future 2012, “if obesity rates continue on their current trajectories, by 2030…

  • 13 states could have adult obesity rates above 60 percent,
  • 39 states could have rates above 50 percent,
  • and all 50 states could have rates above 44 percent”.

And if that wasn’t bad enough, this could lead to a 10x increase in the number of “new cases of type 2 diabetes, coronary heart disease and stroke, hypertension and arthritis between 2010 and 2020—and double again by 2030″.

Obesity could contribute to more than…

  • 6 million cases of type 2 diabetes,
  • 5 million cases of coronary heart disease and stroke,
  • and more than 400,000 cases of cancer in the next two decades.

But maybe you’re like me and take your health/fitness seriously and you don’t need to worry about these health warnings.

Unfortunately, this rise in obesity rates is going to affect you financially.

By 2030, medical costs associated with treating preventable obesity-related diseases are estimated to increase by $48 billion to $66 billion per year in the United States, and the loss in economic productivity could be between $390 billion and $580 billion annually by 2030.

Although the medical cost of adult obesity in the United States is difficult to calculate, current estimates range from $147 billion to nearly $210 billion per year.

This means….

  • Your health insurance rates will increase
  • Social healthcare costs increase
  • Federal & state tax revenues are reduced due to lost productivity

And we all know what happens when government revenues can’t keep up with government spending…

  • Your taxes are increased, and
  • The quality & quantity of government services are decreased

so…what do YOU think…is it time that we did something real about reducing obesity across the board???

Reference

Get Ripped, Get Huge ASAP

andreas-munzer-ripped

The Holy Grail of Bodybuilding

  1. Get ripped…
  2. while packing on slabs of muscle…
  3. in a short time frame….
  4. without drugs.

And here’s how we’re going to do it.

NUTRITION

Calories

Between 10 – 12 calories per pound of Lean Body Mass (LBM)

  • LBM = your total weight – body-fat weight

Example

  • a 220 lb man with 20% BF has an LBM of 176 lbs
  • An LBM of 176 = a range of 1760 to 2112 calories per day

Peri-Workout Nutrition

Drink a serving of Gaspari Nutrition’s Size On Max Performance during the course of your workout.

  • Creatine + whey protein hydrosylate + leucine + carbohydrates + some other “stuff” = my favorite workout drink.  (180 calories)

Post-Workout Nutrition

  • Whey Isolate protein shake – water, 2 scoops of  protein, shake, chug – (200 – 260 calories of muscle re-building-ness)

[box type=”note”]If you’re finding that you’re not gaining or shudder…losing some muscle mass on this plan, I want you to add extra carbs to this shake – fruit, sweeteners, whatever Take the calories away from the carbs you eat during the rest of the day[/box]

Rest of the Day Nutrition

In addition to the workout supplements, I recommend 2 tbsps of fish oil to be taken each day. Personally, I take 1 tbsp in the morning and the second spoonful before I go to bed.

Next, we need to subtract the supplement calories from the daily allowance…

  • Fish Oil (240 cal)
  • Size On (180 cal)
  • Whey Protein shake (200 – 260 cal)
  • Total – 620-680 calories

This leaves our test subject with between 1080 and 1492 calories for the rest of the day

Here’s how he’s going to get those calories

  • 1/2 will come from carb-free Protein sources – eggs, beef, chicken, fish, etc…
  • 1/2 will come from the approved vegetable list

If you need to use fat to prepare your meals, subtract those calories from your protein sources

Approved Vegetable List

  • Leafy, green, salad-type vegetables – Amaranth, Arugula, Beet greens, Bok choy, Broccoli Rabe, Borage greens, Brussels sprout, Cabbage, Catsear, Celery, Celtuce, Ceylon spinach, Chaya, Chickweed, Chicory, Chinese Mallow, Chrysanthemum leaves, Collard greens, Corn salad, Cress, Dandelion, Endive, Fat hen, Fiddlehead, Fluted pumpkin, Garden Rocket, Kale, Komatsuna, Kuka, Lagos bologi, Lamb’s lettuce, Land cress, Lettuce, Lizard’s tail, Melokhia, Miner’s Lettuce, Mizuna greens, Mustard, Napa cabbage, New Zealand Spinach, Orache, Pak choy, Paracress, Poke, Radicchio, Sea beet, Sea kale, Sierra Leone bologi, Soko, Sorrel, Spinach, Summer purslane, Swiss chard, Tatsoi, Turnip greens, Watercress, Water spinach, Winter purslane and Yarrow
  • Flowers and flower buds – Artichoke, Broccoli, Caper, Cauliflower, Courgette flowers and Squash blossoms
  • Bulb and stem vegetables – Asparagus, Cardoon, Celeriac, Celery, Elephant Garlic, Florence fennel, Garlic, Kohlrabi, Leek, Kurrat, Lotus root, Nopal, Onion, Pearl onion, Prussian asparagus, Spring Onion/Scallion, Shallot, Welsh onion and Wild leek
  • Root and tuberous vegetables – Bamboo shoot, Beetroot, Burdock, Broadleaf arrowhead, Camas, Canna, Carrot, Cassava, Chinese artichoke, Daikon, Elephant Foot yam, Ensete, Ginger, Hamburg parsley, Horseradish, Jerusalem artichoke, Jícama, Mashua, Parsnip, Pignut, Prairie turnip, Radish, Rutabaga, Salsify, Scorzonera, Skirret, Swede, Sweet Potato or Kumara, Taro, Ti, Tigernut, Turnip, Ulluco, Water chestnut, Yacón and Yam
  • Sea vegetables – Aonori, Carola, Dabberlocks or badderlocks, Dulse or dillisk, Hijiki, Kombu, Laver, Mozuku, Nori, Ogonori, Sea grape, Sea kale, Sea lettuce and Wakame
  • Other Vegetables/ Fruits – Bell pepper, Bitter melon/Bitter gourd, Chayote, Courgette, Cucumber, Ivy Gourd, Eggplant/Aubergine/Brinjal, Luffa, Pumpkin, Squash, Sweet pepper (Capsicum), Tinda, Tomatillo, Tomato and Winter melon
Approved Supplementary Fats
  • Avocado oil, bacon fat, butter, coconut oil, ghee, lard, tallow, nut butters, walnut oil, macadamia oil, and olive oil (over salads & veg only – don’t cook with olive oil)

TRAINING

This series of workouts will pile on muscle mass faster than a big tub of steroids.

.Reference

White Fat – Beige Fat – Brown Fat

beige-fat-web

Obesity researchers around the world are all in a tizzy over beige fat.

  • Last month, I introduced you to this waist-reducing super-fat
  • This month, we have a new study which is looking for a way to convert your energy-storing white fat cells into energy-burning / heat producing beige fat cells.

Here’s what we know now…

  • Based on previous research, the researchers already knew that brown fat needs the neurotransmitter cGMP to do what it does.
  • And according to new findings, they know that this is also true for beige fat.
  • We also know that vasodilator-stimulated phosphoprotein (VASP) plays an essential role as a switch on the VASP/cGMP signaling pathway that slows down the formation of white fat cells into beige fat cells.

From all of this… the researchers believe that if they can manipulate this signaling pathway, they can regulate the beige fat and if they can regulate the beige fat…they can regulate the size of your belly

So Now What?

In this latest study, the researchers “engineered” a bunch of VASP deficient lab mice.

Upon studying the VASP deficient mice, they found:

  1. The mice had an enhanced responses to cold exposure (indicative of increased brown adipose tissue function)
  2. Their white adipose tissue showed evidence of “browning,” a process in which white fat cells acquire the characteristics of brown or beige fat cells.

As a result, the VASP deficient mice were ripped.

Additionally, the results also suggest that VASP could be targeted by drugs “to enhance metabolism by stimulating the energy-dissipating activity of brown adipose tissue and making white adipose tissue behave like brown”.

Long story short…. drug companies around the world are going to be jumping all over this.

Reference

Researchers Discover an Enzymatic Ignition Switch to Fat Loss

enzyme-ignition-switch

Researchers at the University of Copenhagen have discovered a unique enzymatic ignition switch which allowed them to supercharge our fat-burning enzymes… and triple the working hours of our lipase enzymes from a lazy 15 percent of the time to a much more respectable 45 percent of the time.

And by making the enzymes work longer hours, the theory is that we “should” be able to burn three times as much body-fat per 24 hours.

And if that wasn’t cool enough…. not only could this mean the end to obesity and other fat-related diseases like diabetes, cardio-vascular disease and stroke…but the researchers believe that this switch may be a common characteristic of many more enzymes.

And since enzymes are vital to every chemical reaction that occurs in your body, the impact of this discovery is potentially MASSIVE.

If it turns out that many different types of enzymes can be switched on and off using this Enzymatic Ignition Switch, it could be applied to a wide range of diseases, environmental problems, industrial applications, etc…

It’s kind of a big deal.

Of course, this research is in the preliminary stages and may (probably will) turn out to be a dead-end, but you never know… fingers crossed

Reference