Sleep: Your Secret Weapon for Health, Weight Loss, and Muscle Gains

Let’s talk about the real MVP in your health and wellness journey: sleep. If you think sleep is just a time to rest your weary bones, think again. It’s the unsung hero of chronic health, weight loss, and yes, even your quest for those elusive muscle gains.

The Bedrock of Chronic Health

First off, let’s address the elephant in the room: chronic health. If you’re aiming for longevity and vitality, consider sleep your golden ticket. When you skimp on sleep, it’s like giving your immune system a one-way ticket on the struggle bus to Loserville. Studies show that getting less than six hours of sleep per night can increase your risk of heart disease, stroke, diabetes, cancer, and most of all Alzheimer’s and dementia. And who wants to trade in their brain for an extra hour of late-night TV? Not you, my sensible friend.

During sleep, your body goes into repair mode, tackling everything from removal of damaged cells to flushing out inflammation. It's like having a tiny team of maintenance workers who only show up when the lights are out. Give them their due, and they’ll keep you running like a well-oiled machine.

Weight Loss: Dream Your Way to a Slimmer You

Now, let’s talk about weight loss. Imagine if I told you there’s a weight loss aid that doesn’t require a gym membership, a special diet, or any willpower at all. Intrigued? Meet sleep.

When you don’t get enough sleep, your hunger hormones go haywire. Ghrelin, the hormone that screams “Feed me!” gets a boost, while leptin, the hormone that signals “I’m full,” takes a nosedive. The result? You’re raiding the breakroom at 3pm to satisfy that snackish impulse. Furthermore, sleep deprivation can lead to insulin resistance, making it harder for your body to process sugars and increasing fat storage.

A good night's sleep keeps these satiety hormones in check and supports your metabolism. This, by the way, is the same mechanism that the GLP-1 drugs like Ozempic target, albeit with some ugly side effects. So next time you’re tempted to binge-watch that new series, keep it to just one episode and consider it an investment in a fitter you. 

All Aboard the Night Train to Gains-Ville

Let’s delve into another crucial facet of sleep: workout recovery and muscle gains. When you hit the gym, you’re breaking down muscle fibers priming them for powerful regrowth. The real recovery happens not while you’re lifting, but during rest, particularly when you sleep.

Deep sleep stages, especially slow-wave sleep, are when your body releases growth hormone. This hormone is essential for muscle repair and growth, as well as nightly rejuvenation throughout the body. Without adequate sleep, your body’s ability to recover from workouts and build new muscle tissue is significantly impaired. Imagine trying to build a house without a solid foundation—sleep is that foundation for your muscles.

Longer and better quality sleep also improves testosterone levels in men and women.  For a quick primer on why you should be invested in your testosterone, check out this past issue of The Pulse. 

Lastly, sleep helps to reduce levels of cortisol, the boogeyman stress hormone that can break down muscle tissue and cause you to put on belly fat. High cortisol levels, often due to sleep deprivation, can negate all those hours you spent pumping iron.

Top Tips for Superior Sleep

So, how does one achieve this nirvana of night-time instead of staring at the ceiling or tossing and turning? Here are a few tips:

1. Keep a regular sleep schedule: Go to bed and wake up at the same time every day. The consistency will reinforce your circadian rhythm and improve your ability to fall asleep and stay asleep 

2. Create a restful environment: Dark, cool, and quiet is the holy trinity of a sleep-friendly bedroom. If you can’t black out your bedroom and are interrupted by outside noise or a snoring partner, try an eye mask and wax earplugs. We recommend the Manta mask Ohropax plugs to our clients

3. Limit screen time before bed: The blue light from your devices is a sleep thief. Opt for a real book, journaling, or some guided meditation to fill the screen-free hour before bed.  

4. Plan for a solid 8 hours of lights out: Getting a full uninterrupted 8 hours in bed gives you the opportunity for 7+ hours of sleep per night, which we find is a consistent minimum across individuals for looking and feeling your best. 

In conclusion, if you’re serious about chronic health, weight loss, and making those muscle gains, it’s time to prioritize sleep. It’s the ultimate free, feel-good, no-sweat solution. So tonight, tuck yourself in early, and let the magic begin.

Sincerely, your Sleep Sensei, 

Coach Tyler 

P.S. Remember, the pillow is mightier than the treadmill.

Are Carbs Actually Evil?

Today, we're diving into a topic that is often misunderstood: carbohydrates. While carbs are a staple in many diets worldwide, their impact on our health can be far from benign. Let’s explore why carbohydrates can be detrimental, their role in metabolic derangement and chronic diseases, their effect on satiety (or lack thereof), and how some carbs can wreak havoc on our gut health.

Carbohydrates and Metabolic Derangement

Carbohydrates, particularly refined and processed ones, can lead to significant metabolic problems. When we consume high-glycemic carbs, such as sugar and white flour products, our blood sugar levels spike. This causes the pancreas to release a large amount of insulin to manage the glucose influx. Over time, this constant demand on insulin production can lead to insulin resistance. 

This condition is a precursor to metabolic syndrome, which includes a cluster of symptoms such as increased blood pressure, high blood sugar levels, excess body fat around the waist, and abnormal cholesterol levels. These symptoms are a causal factor for type 2 diabetes and cardiovascular diseases. The simple elimination of processed carbs has been shown to reverse high blood pressure, eliminate the need for diabetes medications, and cause dramatic weight loss. 

The Link to Chronic Diseases

As alluded to above, the consumption of high-carbohydrate diets is also linked to a higher incidence of chronic diseases. Studies have shown that diets rich in refined carbs are a major cause in developing type 2 diabetes, many cancers, neurological derangement and Alzheimers, and obesity. The chronic high levels of insulin and blood sugar cause systemic  inflammation, a key driver in the development of chronic diseases. Additionally, the excess glucose from carbohydrates that the body doesn’t immediately use for energy is converted into fat, leading to weight gain and obesity. This further exacerbates the risk of chronic illnesses.

It’s worth noting that nobody is suggesting you avoid natural unprocessed carb sources like blueberries and carrots. Vegetables and fruits are not only a potent source of micronutrients, vitamins, and minerals, but they also contain dietary fiber which is excellent for your gut microbiome and digestive health.  Lastly, plants generally don’t spike blood sugar like processed carb-heavy foods such as pasta, cereal, and most energy bars, however there are exceptions like dates which have a higher glycemic index than table sugar.  

Low Satiety Leads to Overeating

One of the critical issues with carbohydrates, especially those that are processed, is their impact on satiety. Compared to proteins and fats, carbohydrates provide significantly less satiety per calorie. This means that after consuming a carb-heavy meal or snack, you’re likely to feel hungry again much sooner than if you had eaten a meal rich in protein and healthy fats. 

This lack of satiety can lead to increased caloric consumption as you reach for more food to quell your hunger. Over time, this results in weight gain, insulin resistance, and the associated health risks. This is one of the primary reasons changing WHAT you eat can be a powerful way to adjust how MUCH you eat.  Sticking to high satiety, nutrient dense food like meat, vegetables, and fruits will cause substantial weight loss for many while dramatically improving overall health.

The Problem with Processed Carbs and Gut Health

Processed carbohydrates are particularly problematic for gut health. These foods are often stripped of their natural fiber, which is essential for healthy digestion. Fiber aids in maintaining a healthy gut microbiome by feeding beneficial bacteria. Bad bacteria also feed most effectively on processed carbohydrates and sugar. With a dearth of fiber and an abundance of fuel for the bad guys,  the balance of good bacteria can be disrupted, leading to gut dysbiosis. Symptoms of gut dysbiosis include bloating, constipation, diarrhea, and even more severe conditions like inflammatory bowel disease (IBD, and small intestine bacterial overgrowth (SIBO).

Lastly, a common processed carb source, wheat, brings gluten and glyphosate (the pesticide known more commonly as RoundUp) into your digestive tract in substantial quantities.  Both substances will cause damage to the tight junctions in your intestines allowing the contents of your guts to leak into your abdomen. Called colloquially “leaky gut syndrome”, this is the root of many ailments from eczema and psoriasis to Hashimotos and rheumatoid arthritis. 

In Carb-clusion

In summary, while carbohydrates are a major part of many diets, their potential downsides are significant. They can lead to metabolic derangement, contribute to chronic diseases, cause unhealthy weight gain, and negatively impact gut health. By understanding these risks, we can make more informed choices about the foods we consume. Opting for whole, unprocessed carb sources such as fruits and vegetables as well as other foods rich in protein and healthy fats can help promote better overall health and wellness as well as keep you looking and feeling your best. 

Protein Shakes Are Not A Meal

Let's get right to the uncomfortable truth of the day — protein shakes are just not a good meal replacement.  They can be a bit like the flashy sports cars of the nutrition world: they look fancy, they go fast, but they're not exactly practical for the long haul. If you’ve been swapping out your meals for a quick shake, it’s time for a nutritional intervention.

The idea seems perfect, right? Blend some powder, chug it down, and voila—meal sorted! But here’s the catch: protein shakes, especially those containing whey, are about as filling as a paper bag. Whey protein, while pretty well tolerated by everyone regardless of dairy disposition, is rapidly digested and absorbed, which sounds great for a post-workout snack but less ideal for maintaining satiety.

Fast to Crash

The rapid digestion of whey protein means it’s great for starting the recovery process post workout, but it doesn't stick around in your system for long. Think of it as the friend who shows up to the party, makes a quick toast, and is out the door before the ice has melted in your drink. 

It gives you a quick hit of protein but leaves you hungry and craving another meal in no time. Contrast this with a well-balanced meal that includes meat, vegetables, healthy fats and some fruit. These components slow down digestion and help you feel fuller for longer, keeping hunger pangs and snack attacks at bay.

Moreover, relying on protein shakes as a meal replacement can lead to nutritional voids. While they may pack a protein punch, they often fall short in delivering the full spectrum of nutrients your body needs. Vitamins, minerals, fiber, and healthy fats—critical for overall health and wellbeing—are usually missing in action. It's like trying to run a marathon in flip-flops: you might get somewhere, but it won't be pretty or effective.

Other Sources

Now, let’s stir things up a bit with a look at other supplements. Casein is often touted as the slower digesting brother to whey protein which might sound like a good alternative.  Unfortunately casein will tear up your GI tract and leave you with a serious case of bubble guts.  Slower digesting? Maybe, but not worth the bathroom proximity you’ll have to maintain. 

Finally, what about plant power?  Plant based protein supplements that combine a variety of sources to construct complete amino acid profiles are widely available. The downside is that to create the same muscle building mojo you’d need to to take in roughly 150%-200% of the equivalent animal based protein.  

Plants just don’t seem to be as effective as meat when compared gram for gram.  Given the expensive nature of plant based protein this can get cost prohibitive when trying to hit a gram of protein per pound of body weight per day and then multiplying by the plant based 2x.

In conclusion, while protein shakes have their place—particularly post-workout—they’re not a substitute for real, nutritious meals. So next time you're tempted to reach for that powder, remember: your body deserves more than a quick fix. Nourish it with whole foods, and you'll be fueling your fitness journey the right way.

Stay fit, stay healthy, and always choose substance over speed!

Sincerely your Protein Pushing Protagonist, 

Tyler 

Testosterone Basics

Are you ready to unlock your inner beast and conquer the world? Strap in, because today, we're diving into the exhilarating world of testosterone - and guess what? It's not just for the dudes!

That's right, ladies and gentlemen, testosterone isn't just a hormone for the bros; it's a powerhouse of vitality and strength that knows no gender bounds. So, grab your kettlebells and get ready to pump up those muscles, because we're about to explore why testosterone matters for EVERYONE.

First things first - let's talk about quality of life.

You know that feeling when you wake up in the morning, ready to tackle the day with a smile on your face, a spring in your step, and a glint in your eye? Yeah, that's the magic of testosterone at work. And here's the kicker - it's not just reserved for the boys. Women need testosterone too, and when your levels are in balance, you’re unstoppable forces of nature, ready to take on whatever life throws your way.

Studies have shown that healthy testosterone levels are linked to improved mood, increased energy levels, and better cognitive function. So, the next time you find yourself in a funk, remember - it might just be your testosterone levels begging for a boost.

But wait, there's more!

Testosterone isn't just about feeling good; it's about looking good too. Picture this: You're strolling down the street, feeling like a million bucks, and suddenly, you catch a glimpse of yourself in the storefront window. Who's that chiseled Adonis staring back at you? That's right, it's you, my friend, and you've got testosterone to thank for those bulging biceps, bodacious booty, and killer confidence.

Ladies, ever dreamt of rocking those sculpted arms and killer abs? Well, guess what? Testosterone is here to make those dreams a reality.  Building strength and adding mass isn't just a guy thing - it's a human thing. And you better believe testosterone plays a critical role in the muscle-building extravaganza. So, whether you're a guy, gal, or non-binary pal, don't be afraid to embrace the power of testosterone and unleash your inner superhero.

But here's the thing - testosterone isn't something you can take for granted. Nope, it takes a little TLC and some strategic lifestyle choices to keep those T-levels in tip-top shape. 

First, get TESTED!  

Know where your levels are now and build a battle plan from there.  You can ask your GP to run your levels or get the labs on your own. It’s cheap and takes about ten minutes for a blood draw down the street.  Ladies get yours here. Fellas, use this one. 

Next, take action to top off your test totals: 

Pump Some Iron: Hit the weight room like a boss and crush those compound exercises like squats, deadlifts, and bench presses. Resistance training isn't just about building muscle; it's also a surefire way to boost your testosterone levels and unleash your inner beast.

Catch Some Z's: Don't underestimate the power of a good night's sleep. Your body does some serious hormone regulation while you're catching those Z's, and testosterone production is no exception. So, make sure you're getting the recommended 7-9 hours of shut-eye each night to keep those T-levels in check.
Fuel Your Body Right: You are what you eat, so make sure you're fueling your body with the good stuff. Load up on protein, healthy fats, and plenty of fruits and veggies to support optimal testosterone production. And don't forget to stay hydrated - water is essential for keeping your hormone levels in balance and your body functioning at its best.

In conclusion, my fellow testosterone enthusiasts, let's raise a protein shake to the hormone that makes it all possible. Here's to testosterone - may your levels be high, your gains be mighty, and your swagger be unstoppable!

Sincerely, 

Tyler

Chief Testosterone Officer (CTO)

Walking Stress Management

If you’re feeling stressed or fighting some garden variety anxiety, welcome to the club. That seems to be just about all of us these days.  One of the most powerful tools I use with clients to help them manage stress is walking. 

Low intensity physical activity like walking does amazing things for our physiology and mental health as a result.  It dramatically improves circulation, lymphatic flow, and metabolic rate. Also, it boosts creativity, reduces perception of stress, and gives your energy levels a stimulant-free bump.  

To make sure you’re getting the most out of your walks, adhere to the following: 

• Walk in nature if you can. Your local wooded park or even tree lined street will work great, just make sure there isn’t much traffic noise where you’re walking. Honking, revving, and screeching are counterproductive.

• Leave your phone at home, or put it on airplane mode. Looking at your phone while you’re walking negates most of the mental health benefits and puts you right back into anxiety alley

• Practice some walking breath holds 3-5x per 30min walk. Details on this hack below… 

To execute the walking breath hold, take three normal breaths while walking at a steady pace. On the third breath breathe all the way out and hold it empty. Count the number of steps you can take before you have to breathe again. When you do have to inhale, try to return to normal breathing cadence through the nose as quickly as possible. 

Results

• 5-15 steps: your Co2 Tolerance could use some work

• 15-25 steps: you’re about average

• 25-35 steps: your Co2 Tolerance is good!  Do you meditate? 

• > 35 steps: Crushing it, you’re better than most of us. Enjoy the serenity!

This process will create a strong air hunger, which can be new for many people. While the feeling can be intense, don’t worry, there’s very little risk of any harm, minus possibly tripping on a seam in the sidewalk. What you’re doing is challenging your Co2 tolerance. Without getting into the biology, the more Co2 you can tolerate, the better your perception of and resilience to stress. 

Think of this as a workout for your Co2 Tolerance. Just like a muscle, the more you work it the stronger it gets.  You may be disappointed with your initial efforts, but keep pushing and before you know it you’ll be setting new personal  records. If you’re doing it well, you’ll notice your stress and anxiety levels will have changed even by the end of your walk. 

Tips for better scores: 

• Keep a normal walking cadence, don’t speed up

• Instead of fighting the urge to breathe, think about relaxing into it as much as possible

• Raise your vision to the horizon and broaden your focus to take in a wide view in front of you

• Try to go just one or two more steps on each subsequent breath hold. 

What if corporate wellness didn’t suck.

While the number of companies offering employee wellness programs is increasing, these efforts are largely box checking endeavors without much power to “move the needle” on actual employee health and wellness. 

Most of the ineffectiveness of these initiatives comes down to misaligned incentives, indifferent employees, and a murky business ROI, even for the better programs. So what WOULD move the needle? 

Below is my take on what corporate wellness would do if they really wanted to help their employees improve their health and fitness. 

Feasibility aside, if a company were to implement the items below employees could see dramatic improvements in overall physical and mental health, driving down corporate costs associated with absenteeism, turnover, and direct healthcare costs as well as realize an uptick in employee productivity, creativity, and buy in.

1. Overhaul breakroom snacks

Let’s put the granola bars, 100 calorie packs, and other processed food where it belongs: The garbage can. Fresh fruit, vegetables, and high protein options like turkey rolls and smoked salmon should be the norm.  No, this isn’t a shelf stable low cost no effort approach, and that’s the point.  Think fresh food is expensive? Have you priced diabetes lately?

2. Get people moving

If you want to make a human organism sick, keep it from moving.  Oddly it doesn’t take a cage, a screen will do. We know the less people move the more their vital signs look like they’re in a coma. Not surprisingly energy levels, motivation, and creativity concurrently take a nosedive.  

Encouraging walking meetings, hourly movement breaks, and providing access to stretching rooms or outdoor walking trails would be huge. Sacrificing 5-10min per hour, or a longer break a couple times a day, is all it takes to keep your humans out of their screen comas.

3. Set screen time limits

Speaking of screentime, email and slack are killing your sleep quality. If you’re a C-level executive you’re not going to get out of answering emails and texts at all hours of the day and night. But hey, the comp is with it, right? For most though, this culture of urgency is simply unnecessary, and almost certainly damaging.  

Through either company culture norms or actual technologically imposed limits, get people out of their work email, apps, and screens at a reasonable hour.  Almost nobody needs to be checking their email before bed. Allowing, or even forcing, employees to unplug will not only get them to achieve better sleep quality (linked with huge increases in cognition, creativity, and learning) but also have them logging back in after their daily break sharp and refreshed. 

4. Hire an expert

Bringing health and fitness experts like me in on a quarterly basis to present accurate, actionable health and fitness information to employees can dramatically reframe how people think about what they eat, how they move, when they sleep, and more.  

Providing access to expert coaching can be the barrier lowering move that drives individuals to action who otherwise wouldn’t change their downward health spiral. Hosting a short term fitness challenge can be a cost effective way to foster team building and camaraderie in a positive way compared to the traditional alcohol fueled corporate happy hours. Seeing coworkers lose weight, gain confidence, and completely resolve chronic conditions creates a culture of fitness that’s hard to beat. 

If you are in charge of a team and manage people at work, i’d love to collaborate on how to adapt these items, and more, for your people to get the most out of the investment.  Your employees are your biggest asset.  

Wouldn’t it feel great to show them you recognize that?  

Who We Want To Work With

One of the undeniable facts of training people is that you can’t do the work for them.  

I ran a CrossFit gym for more than ten years, and over that time period we saw countless life changing transformations. People would come in out of shape or without any prior athletic experience, and they would slowly, over time, sculpt themselves into elite levels of fitness. 

For this to happen, they had to be willing to do the work.

The secret to elite athleticism is a trio of unwavering consistency, a hunger to make a change, and plan. If you could bring the first two, we had the third in spades.

It takes a commitment to showing up, on good days and bad, and doing the work. Those looking for a shortcut just didn’t have the patience it took to let the big changes happen.  A mindset of “this is going to be challenging, but I’m capable of meeting that challenge” almost guaranteed success.

That same mindset is what I look for during consultations for the Holistic Transformation Program. Our most successful participants have the following things in common: 

• They have goals ambitious enough that it makes them a little anxious to think about.

• They’re strongly uncomfortable in the present with their body, energy levels, or health.

• They’re frustrated with not seeing results commensurate with their efforts. 

• They say things like “just tell me what to do, and I’ll do it” 

And I gotta say that the last one is almost a guarantee that the person I’m talking to is about to experience a life changing shift. 

To be clear, we’re not looking for perfection, we’re looking for effort. Nobody has ever been perfect throughout our programs, and it hasn’t stopped wild levels of success.  We want participants that take direction, execute with intent, and genuinely want more for themselves.  

The results we can confidently say we provide with consistency are:

• Long term sustainable weight loss of 30-200lbs

• Complete resolution of hypertension, acid reflux, IBS, and pre-diabetes

• Meaningful improvement in blood markers including cholesterol, HbA1c, fasting blood glucose, and testosterone levels

• Significant increases in daily energy levels, mental clarity, sleep quality, and recovery metrics like resting heart rate, HRV, and more. 

If you’re curious, but not quite sure if the program is a fit, take the next step and book a coaching consultation. We’ll spend 45min going in depth about what you’d like to be different as well as presenting how we would guide you to make those changes.  

When we have a good fit to work together, you’ll know, and you can get started right away.  If you’re not a fit for the program, we’ll try to give you some free guidance on what to do next to make progress toward your goals.  

We’re looking for who’s going to be our next big success story.  Who knows, it might be you...

The Perfect Workout for 40 Somethings…

Here it is, the perfect workout split for 40 somethings 💪🏼

I'm soon to turn 42, have been a full time fitness professional for almost 15 years, and I can say that when my training weeks look like this I feel like I’m firing on all cylinders and tend to make rapid progress despite being “over the hill”. If you too want to hang with the younger crowd on the court and stay active and independent late into your retirement years, this is the ticket. Here are your priorities:

1st: Going Heavy

• Frequency: 2-3x per week 

• What is it: Lifting heavy weights, mostly in 3-8 rep sets that are challenging enough that you come within a few reps of actual muscle failure. 

• Why: This kind of training builds strength and muscle mass, two things you need for an active lifestyle and independence in your later years. It also makes your bones harder, connective tissue more resilient, and improves your testosterone levels and insulin sensitivity. Oh and you’ll look ten years younger when hanging by the pool. 

• Some details: Rotate the fundamental movement patterns of squatting, hinging, and lunging for the lower body as well as pushing and pulling vertically and horizontally with the upper body.  Free weights will deliver the best results, but if you’re new machines are simple to learn and will give you an easy to progress, high potency dose from the get go. 

• Example Session: 

  • Back Squat 4x4-6 reps - rest 3min 

  • Bench Press 5x5 reps - rest 2min 

  • Pull Ups 3x Max Reps - rest 2min  

2nd: Short and Intense 

• Frequency: 1-2x per week 

• What is it: Work capacity training, or “cardio”, that’s a total of 10-20min in length either straight through or in an interval format. You should be going hard enough that you want to stop, but don’t. CrossFit, HIIT, and boutique studio workout options often fall in this category, although it can also be done as running, biking, rowing and other cyclic movements. 

• Why: This builds your ability to do more stuff, broadly speaking. Specifically you’re working at your aerobic threshold which is the most effective way of increasing it. Your aerobic threshold is how hard you can go while still using oxygen. Once you’re going hard enough that you’re no longer using oxygen you’ll have to stop in a minute or two if you don’t slow down. Bottom line, you want to be able to keep going when your peers have to stop. This is how.

• Some details: Heart rate should be as high as you can get it while sustaining your level of output over the workout, or 85-90% of max. A favorite way of mine is to do 4x 4min intervals with 4min of rest. The goal is to have the same output at the end as you do the beginning which can be measured as the number of rounds, reps, calories, or distance covered. 

• Example Session:

  • 3 Rounds for time: 

  • 400m Run

  • 21 Kettlebell Swings

  • 12 Burpees

3rd: Long and Moderate

• Frequency: 1-2x per week 

• What is it: Lower intensity cardio than above in a sustained format for 30-60min (or longer) in duration. While it can be done as a slower longer version of Short and Intense, it’s easier to pick a cyclic movement like running, biking, rowing, etc. Think of this as setting the throttle at a medium speed and sustaining it for a longer time frame.  

• Why: Often referred to in the fitness world as Zone 2 training, it efficiently builds the infrastructure upon which you construct your aerobic capacity with Short and Intense. If you want to nerd out, this includes improvements in how your body breaks down food for fuel and delivers it to the working muscles as well as how well your body pumps blood and delivers oxygen. 

• Some Details: This should be just about as hard as you can go and still breathe entirely through your nose. Another way to arrive at the right pace is roughly 70% of your max heart rate. I’m 41 and tend to do Zone 2 work near 140-145 BPM. Going harder here is not better. Try taking a small piece of 3M Micropore and taping your mouth shut.

• Example Session: 

  • 40min on the stair climber @ sustained heart rate 10-145 BPM - adjusting speed to stay in zone  - I'm currently using this to prepare for Colorado hiking season.

4th: Activity 

• Frequency: Every. Single. Damned. Day. 

• What is it: This is what fitness professionals are referring to when they say get your steps in. This is movement that’s low enough intensity that it does not cause enough stress on your body to drive athletic adaptations like those listed previously.  This can be walking, dancing, playing on the floor with your kids, yard work, or even recreational sports like pickleball or frisbee. 

• Why: Human bodies work better when they move. This includes your cardio respiratory system, lymphatic system, muscular system… in fact, just about everything in your body works better when you move it. Not to mention your attitude will receive a positive adjustment. Think of this as the movement equivalent of brushing your teeth.  

• Some details: More is always better here. The intensity should be low enough that you can comfortable carry on a conversation and it definitely shouldn’t make you sore.  If you need a metric, 30-60min a day is a good window with 10,000 steps being a good minimum. If you feel like you don't have time, force it and deprioritize something else. You'll be glad you did. 

• Example Session: 

  • Walking the dog for 45min - extra credit for doing some air squats, arm circles, or just standing on one foot while he sniffs.

Before you get started...

If you have an active medical condition that’s being treated by a physician, check with them to see if you should exercise. Otherwise, remember that doctors are taught exactly nothing about exercise in med school and you'd be better off checking with an experienced trainer before starting an exercise program.

How to get results of Ozempic without the horrors

So by now it’s clear, ozempic and other GLP-1 drugs are working effectively for weight loss. What you might not hear about are the side effects or what happens when you stop taking it.  

Did you know that most people taking ozempic suffer from nausea, frequent vomiting, substantial muscle loss, and severe GI issues (that can be permanent)? There also seems to be a risk of thyroid cancer, but we don’t yet have any longitudinal studies, so there’s a lot we don’t know. 

All of this seems a steep price to pay considering if you ever STOP taking the drug the most likely outcome is that you’ll gain back all the weight you lost, plus a bit more. 

A Faustian bargain if I’ve ever seen one.  

What if I told you there’s a way to get similar results, feel better not worse, and have your efforts create positive, sustainable, and  life long changes? Check out the 5 actions you can take below.

GLP-1 drugs drive weight loss by slowing gastric emptying which keeps you feeling satiated and reduces feelings of hunger.  Not surprisingly, this leads to a lower caloric intake and subsequently weight loss. 

Here are some other habits you can adopt that will similarly keep you from getting hungry without the nasty side effects. .

1. More and better sleep - Short duration and poor quality sleep reduce leptin (a satiety hormone) and increase ghrelin (a powerful hunger hormone) leaving you hungry when you otherwise wouldn’t be.  It also increases carb cravings while simultaneously destroying insulin sensitivity leaving your blood sugar levels dangerously high. Take Action: A consistent bedtime that allows for a full 8 hours of lights out wil give you a shot at 7+ hours of sleep, a good minimum.  Add a a 60min window prior to bedtime without any screentime and you’ll not only fall asleep faster but have less disrupted sleep throughout the night

2. Eat 1g of protein per pound of body weight per day. Yes, it’s a lot. Yes, it works. The role of protein is to provide essential amino acids for all the daily processes your body performs. Anything left over supports and repairs lean muscle mass, otherwise it gets eliminated. Protein also provides the most satiety per calorie keeping you more full than either fats or carbs would.  Take Action: Divide your body weight in pounds by 7.5 (there’s roughly 7.5g of protein per ounce of most meats) and that’s the ounces of chicken, fish, lean beef, lean pork, etc you should be eating per day. If it feels like too much at first, stick with it. Your body and metabolism will adjust favorably to the increased intake within a matter of days. 

3. Stay well hydrated. Thirst is commonly mistaken for hunger. Those that are better hydrated snack less and naturally achieve better calorie balance Take Action:  A gallon of water a day is a great starting point for most of us, but that’s only half the battle. You should add salt to your water, or a sodium heavy electrolyte supplement like LMNT (Raspberry is our favorite flavor). Without minerals like sodium, magnesium, and potassium dissolved in your water much of it is passing right through you without being assimilated. And no, salt does not cause high blood pressure.

4. Space meal times 3-5 hours apart. Spacing your meals out evenly throughout the day improves satiety and since you’re not getting hungry, other food quality choices. Think about it. What was the first thing you ate the last time you went 8 hours without a meal? I’m willing to bet it wasn’t the healthiest choice. Take Action: Take your protein intake from #2 and divide it by 4 to get your protein portion per meal. Then add plenty of vegetables and fruits, maybe a little healthy fats like olive oil or nuts 

5. Stop the HIIT and cardio. Long duration cardio or short intense HIIT / CrossFit workouts feel great and do burn calories, but they don’t burn anywhere near the amount that you’re likely to eat afterwards from the increase in hunger signaling these types of training cause.  Take Action: Walking provides critical low intensity movement that makes just about every system in your body work better.  It’s like brushing your teeth. Do it every day. Lifting weights preserves muscle mass and builds strength without causing a massive hunger spike like the higher intensity workouts.

What your annual check up is missing

What if the next time you headed to the doc for your annual check up they told you to wear workout clothes and that you’d be performing a physical fitness test? 

One of the things CrossFit got really right was this idea that physical capacity is an excellent proxy for health and longevity.  While many of us rely on medical tests to tell us how we’re doing in the health category, there seems to be a simpler and more relevant metric.

That metric is what you can do.

Can you pick up something heavy? Can you run a mile?  What about five? Do you have good control of your body weight?  What about an implement like a kettlebell or barbell? The ability to DO is incredibly important because the ability to do things today is highly predictive of your ability to do them tomorrow.

Not sold? Flip it around.  Let's say you wake up tomorrow and your ability to DO is severely limited.  You can’t squat (ie. get off the couch). 

Now you need someone to help you stand up.  You’ve lost your endurance, making climbing the stairs an arduous task, not just coming up from the basement. You’ve lost some balance and agility so you feel at risk of falling with every step you take...

You’ve quickly gone from feeling solidly middle age to straight up elderly.  To lose the ability to DO is to lose your independence, your quality of life, and your health with it. It’s hard to think of a scenario where any of us would want to give up our physical capacity for a better cholesterol score or lower blood pressure.  Have a better number on paper but be strapped to a walker at the grocery store?  Hard pass.   

The clinical data is pretty clear here too. Grip strength is a better predictor of mortality than even blood pressure (commonly considered one of the best).  The cross legged sitting to rising test is a great predictor of longevity as well. As your physical capacity improves, the length and quality of your life improve.  And yes, so do your blood pressure and cholesterol by the way.  

I’m not proposing we do away with regular blood work, blood pressure tests, etc.  I use these diagnostic tools in my Holistic Transformation program.  We would be well served though to add a physical test to our annual check ups.  

Clearly these physical tests need to be tuned to the individual, but here are some of my favorites for fit and active middle aged people like you and I:

Three Rounds for Time: 

Run 400m

21 Kettlebell swings 

12 Burpees 

Deadlift 3 Rep Max

Row 5000m for time

Max Pull Ups

Sounds a little too intense?  Here are a few alternatives: 

Walk for Max Distance in 30 min wearing a heavy backpack

Squat as deep as you can without pain or help getting up

Stationary Bike for Max Calories in 10 minutes

If you can imagine people that do well on these tests, they’re energetic, vibrant, and capable.  Not only do they have energy and independence, but the outlook for their health is pretty rosy.  They’re going to be able to do tomorrow just like they did today.  

Let's say this email resonated with you and you go out and test some of these metrics. You now have a baseline, and what’s most important is not how you stack up versus others, but how your capacity trends over time. 

Knowing whether you’re getting better or worse is not only simple to test but gives you great data you can take action on.  Not knowing is no excuse.  Get your butt on the rower! It matters less where you are than where you're going! 

While I’ve got your attention, the most powerful things you do to change your ability to perform, and your longevity and quality of life as a result are to change: 

1. What you eat

2. How much and how well you sleep 

3. The type, amount, and intensity of your exercise 

4. How much you eat (distinct from #1)

5. How much non exercise activity you get daily

If you’re looking for a change in these categories, let us show you where to start

The Stalemate That’s Stopping You

Let's get philosophical for a moment. 

The following concept came up during a consultation with a new client this week.  We were talking about the ability to hold two conflicting ideas in our heads at one time, and how it can cause an uncomfortable stalemate instead of progress.

The First Idea (in two parts)

You are your body. 

It is you. 

There is no meaningful division between what is your consciousness and the meat suit you inhabit every day of your life.  

Also, your body is an incredibly adaptive and capable biological entity. Its ability to perform, survive, heal, cope, and thrive is far beyond anything humans have ever constructed.  

Some of the regular daily processes your body performs still appear indistinguishable from magic despite our substantial scientific prowess.  

These two facts alone are sufficient to make your body worthy of unconditional love and acceptance.  It’s amazing. It’s you.  We should all love our bodies. 

The Second Idea

Despite how amazing our bodies can be, many of us also feel potent dissonance at times when we see our own image in a photo, social post, or passing reflection.  We wish we had more energy, were sleeping better, and that our joints didn’t hurt. 

Our body at times might not look or feel like us, and that sucks.  Whether we’re pudgy, pasty, skinny, achey, lethargic, whatever. We want more for ourselves. And that's very real. 

The Reconciliation
How does one love their body fully but also recognize that we’d be more comfortable with more control over it? Should I love my body if it doesn’t fit in the clothes I want to wear, or feel how I want to feel?  

Too much acceptance and you’ve lost the initiative to make change.  Not enough and we end up in a negative headspace of shame and guilt. 

The solution is to take action to remove the dissonance.  

While many aspects of our physicality aren’t easily changed, such as our height, skin color, and bone structure, aspects like body composition, muscle tone, energy levels, mood, and overall health respond readily and rapidly to shifts in behavior.

If you feel some of this friction, can you strike a balance? 

I think so, yes. 

And this is one of the things we ask of our clients: To respect and love your body as it is, right now, without qualification.  

And then recognize, at the same time, you’re a work in progress.  You can be in a good place and moving forward at the same time. 

If you don't look and feel like yourself, take action. It’s time to better care for yourself. Improving your habits around food, sleep, and exercise is the most powerful way to honor and love your body and resolve the dissonance that you feel 

If you’re feeling the friction, let's talk.  Let us show you what’s possible.  It’s not too much to ask that you look like YOU in the mirror, that you feel fantastic day to day, and love the body you live in without the dissonance. 

The Dad Bod Is Out

This one's for the fellas... 

One part of popular culture I do not understand is the glorification of the Dad Bod, and all it stands for. 

If you’re a middle aged man and you wake up one day to find you’re soft and weak, it’s time to make a change.  And if you won’t do it for yourself, do it for your family and those that love and rely on you.  While humans come in all shapes and sizes, nobody is at their best with a pudgy midsection and no discernible muscle mass. 

Get your ass in the weight room, start eating like an adult, put down the booze, and get more sleep. It’s a simple change that will make you harder to kill and more useful in general to yourself and everyone around you. 

Do today so you can tomorrow

Our everyday lives as Americans are on average completely devoid of any physical challenge.  This is bad news if you’re a human living in a body that is the epitome of a "use it or lose it" organism.  You can go months without lifting anything that weighs more than a few pounds, walking more than a few thousand steps in a day, or getting out of breath. No, that trot up your basement stairs doesn’t count. 

If you’re not using your joints, muscles, connective tissues, lungs, skeleton, and cardiorespiratory system, you lose the ability to do so. Entropy is a bitch and if you’re not actively fighting it, it’s a battle you’re losing every day. 

The bottom line is if you’d like to be generally physically capable, ready for and unafraid of the unknown, and independent late into life, you’re going to have to take action now.  Lift heavy things, work so hard you want to stop (but don’t), and learn the limits of your physical capacity.  

Learn how to use a barbell, kettlebells, or even just the machines at the gym. Run, swim, ruck, bike, fight, chop wood fast and hard. Figure out how to move your body and learn what it can do, where its limits are, and push them just a little bit several times a week.  

You’ll find you get stronger, you look better, and your energy increases along with your confidence, resilience, and libido. How do you think that might affect your relationship with your spouse? Your kids? Your coworkers?

Food matters

The next step is fueling yourself appropriately.  This is not complex, although it can be quite hard to give up the easy way. Eat lots of meat, vegetables, fruit, and healthy fats. Avoid sugar, processed foods, and treats.  When you can see your abs, then you get starchy carbs. Stop eating out and cook your own food. Ignore the vegan propaganda nonsense. 

It’s also time to put down the booze for a bit. Alcohol was fun when we were in our twenties, but now it’s clearly poison for the mind and body. Treat it as such. It will tank your testosterone, destroy your sleep, depress your mood, and tear up your gut.  Go a few months without a drink. Then have a few beers and tell me the next day that I’m wrong. If you’re coping with alcohol that means you’ve got pain and discomfort in your life.  Call it what it is and develop healthy coping mechanisms like breathwork, cold exposure, meditation, and if necessary get your butt into therapy. 

Go the F*ck to Bed

If you’re training hard and eating like an adult, you’ll also want to get more sleep.  Those that say they’ll sleep when they’re dead will be dead much sooner than the rest of us.  Getting 7 hours of solid sleep every night is real a minimum. 

Start by tracking your sleep. More than 90% of the clients I work with aren’t getting nearly the amount of sleep they think they are.  There are plenty of free apps to get started with, but the best data comes from high end wearables.  It’s a couple hundred bucks you absolutely will not regret. 

Great sleep helps you gain muscle and lose fat, keeps you cognitively sharp, and improves your drive.  It also shores up your mood stability so you don’t get whiny, snippy, and depressed.  

Real men set bedtimes, turn off the electronics an hour before lights out, and learn to read, journal, or meditate to wind down.   I hear from clients all the time that spending time in the evenings without screens opens new chapters in their relationship by giving them time to talk, connect, and be a couple.

The Dad Bod and everything it represents is out. We’re out here getting strong, eating well, and resting to fuel the fire again the next day.  Join us. We’d be thrilled to show you a better way. 

Not sure where to start?  Reply to this email with one thing you want to be different. We want to hear from you.

The Problem With Fitness Social Media

Here's the problem with social media fitness content as I see it:

Almost everyone I talk to these days is getting some kind of health or fitness information from social media. Yet why are so few seeing the changes and results they’re looking for?

The problem, in my opinion, isn’t bad information. Most of what I see on Instagram, X, and Facebook is actually pretty good information. The problem I see is cardinality, or more specifically, a complete lack of it.  

What’s MOST important? What should you do first?  If you only do a couple things, what should they be?

Get this right and you’ll see results, your motivation will go up, your journey continues.  Get it wrong and your efforts don’t deliver, you get discouraged, and probably go back to what you were doing before. 

If you’re like me, you probably see posts with messages that tell you that you should: 

• Take a magnesium supplement because it’s incredibly important for so many bodily processes and will radically change how you feel! 

• Lift heavy weights, and in particular to do this one exercise called the bulgarian split squat that will help you build muscle and stop knee pain! 

• Start your day by getting sunlight as soon as you can to set your circadian rhythm and improve your sleep later that day!

All of this is great information, but it’s easy to be quickly overwhelmed.  How do you prioritize? Nobody has the time, money, or energy to do everything they’re seeing come across their feed. At some point you’re going to have to pick and choose where to invest your resources, and if that investment doesn’t pay big dividends it’s going to leave you discouraged and frustrated.

Which of these domains has the most power to drive change for YOU? Is it supplements, exercise selection, sleep habits, nutritional approach, red light therapy, cold baths, meditation, or something else entirely? 

Answering this critical question of prioritization is something we do exceptionally well with the Holistic Transformation Program.

We've distilled the sea of fitness information down to the essentials and prioritized them in order of “bang for your buck”. What’s going to give you the biggest improvement relative to the effort you put in? 

In our experience, when someone starts a new approach to their fitness, if they experience dramatic changes that are clearly identifiable, in a short period of time, their motivation skyrockets.  

This starts the snowball rolling downhill. Once someone realizes they CAN do it, they dig in even harder and the results tend to compound.  Our typical clients lose a bunch of weight in the first couple weeks while their energy jumps through the roof and their GI issues go away. By that point they’re paying attention and want more. 

Here’s how we prioritize the first half of the Holistic Transformation Program, based entirely on the power of each area to drive meaningful change in health and fitness: 

1. Food Quality - Changing what you’re eating from a haphazard to a completely anti inflammatory diet.

2. Meal Prep - This has everything to do with sustaining and maintaining Step 1. Consistency and sustainability are critical to making life changing habit adjustments.

3. Sleep - Nobody is sleeping as well as they think, and there’s huge power in excellent sleep. Sleep better and life gets better in every way. 

4. Exercise - The right training program aligned with your goals takes the parking brake off your results. You don’t need to spend two hours in the gym if you’re being efficient. 

5. Supplements - While not as powerful as food, the right supplements are relatively cheap and REALLY move the needle. Which ones are worth it?

6. Macronutrients and Energy intake - Learning how to quantify what’s going into your body through the food hole will change forever how you look at what you eat and leave you feeling in total control 

We use this order because it works with our clients to create change, maximize buy in, and improve the outcomes for everyone we work with.  Will this order work for you personally? It depends on your own personal circumstance, what you want to be different, and your level of commitment to making a change. 

Answering these questions is one of the important things we do during our free consultations.  We’ll be honest with you about whether you’re a good fit or not. And even if we don’t work together, we’ll try to leave you with new tools to accomplish your goals.  

CLICK HERE  to get us on your schedule for a friendly chat! 

Cure That Bloating Part II

Here's Part II on how to fix 90% of all bloating and digestive issues...

(if you missed Part I, reply to this email and we'll get you a copy) 

Last week we discussed how removing specific items from your diet for a period of four weeks was the first step to resolving bloating and GI issues  

If you’ve taken the plunge and adapted what you’re eating to just meat, vegetables, fruits, and healthy fats you’re probably feeling a LOT better by this point.  We routinely get reports of significant weight loss, improved energy, better sleep, and yes… the disappearance of bloating, as you clean up what you’re eating.

You may also have realized that a vast majority of “food” available to us as Americans contain one or many of the ingredients you’re attempting to avoid. It can be a harsh awakening coming to terms with the idea that most of what you find on the shelves, whether at the gas station or the grocery store, is not really fit for human consumption.  The cost of eating it greatly exceeds what you pay at the check out.

Step 2 - Reintroduction

Once you have taken a four week break from the suspect foods list in my previous email, it’s time to test each of these food groups for tolerance. Careful reintroduction is important because your reactions to foods will have changed after a period of doing without them.  Your gut will have healed to some degree and responses to inflammatory food will be less confusing.  

For instance, corn is well tolerated by many after eliminating wheat for a while, but routinely causes problems if eaten within days of each other. This is called cross reactivity. Also, eggs cause issues on a damaged gut, but are relatively safe for many people after four weeks of elimination of the entire list. 

The How To

Try out one single food group at a time. For example, to test dairy, try some cheese along with other safe foods you’ve been consuming regularly, instead of having pizza which contains several of the suspect food groups. Singular foods will allow you to assess individual reactions and not confuse the test by introducing multiple variables at the same time. 
Also test different individual foods within groups. People tolerate heavy whipping cream and hard cheeses much better than skim milk and soft cheese. Homemade sourdough bread seems to be tolerated much better than store bought white bread. Agave based spirits like tequila or mezcal with soda water and ice tend to cause far fewer issues than white wine or beer.

Wait for at least 24 hours between food tests, and waiting several days is an even better idea if you do feel a significant reaction. Did you know wheat can stay in your digestive system for 7-10 days?

What to look for

During testing, did you notice the bloating or digestive problems come back? Did your weight jump up the next day indicating an inflammatory response? Was there a change in joint pain, brain fog, sleep quality, nasal congestion, swelling, or other symptoms? If you had no reaction to the food at all, it’s likely safe for regular inclusion in your diet.

If you had some mild symptoms, it might be worth it to have that food occasionally with a full understanding of what it might cost you. As an example, dairy causes me some congestion and mild stomach discomfort. However, I dearly love a good ice cream sundae. Balancing these, I indulge every month or two getting whatever I want from the local ice cream shop and enjoy every bite. I know what it’s going to cost me, so I eat it guilt free, but infrequently.  

During the reintroduction process, identifying foods that cause significant to severe symptoms can help you eliminate the worst of your problems and steer clear of those items completely. 

Knowing what foods will cost you in discomfort puts you a big step closer to aligning your nutritional choices with your values. 

Cure Bloating For Good

I'm about to tell you how to fix 90% of all bloating and digestive issues.

There’s a difference between feeling satiated after a meal and the uncomfortable pressure that comes with abdominal bloating that seems to be all too common. If you’re anything like our clients, you might feel some abdominal bloating or other GI issues on a regular basis after your meals. I’m going to tell you how to figure out what’s causing it and fix it once and for all. 

If you’re having some bloating or other digestive symptoms, the problem is what you're eating. Through a thorough elimination diet you can not only feel better quickly, but also make better decisions in the future about what foods are worth it to you.

Step 1 - Elimination

To solve your bloating, and other GI issues, first eliminate all the possibly problematic foods from your diet for a short period of time. Four weeks tends to be a good start.  The things you should avoid eating completely during this time are below. Start with the most problematic items at the top, and continue to eliminate items down the list until your symptoms have resolved.  

Wheat and grains (cereal, breads, beer, soy sauce, breakfast bars, etc)

Alcohol (wine, liquor, hard seltzers, etc)

Seed oils (Canola, palm, corn, soybean, cottonseed, grapeseed, and sunflower oi)

Dairy - except butter which tends to be well tolerated (milk, cream, cheese, yogurt) 

Sugar Alcohols (Sorbitol, Xylitol, Lactitol, Mannitol, Erythritol, Maltitol)

Processed and packaged foods with many ingredients

Sugar (table sugar, agave, honey, HFCS, cane syrup, etc)

Eggs (whole eggs, yolks, and egg whites)

Artificial sweeteners (aspartame, sucralose, sugar alcohols)

Corn (tortillas, corn chips, tortilla chips)

Legumes (all types of beans)

This is an extensive list and will leave you eating primarily meat, vegetables, fruits, and fats from olive, coconut, and avocado sources as well as some nuts and seeds. While this may seem restrictive, it’s only for a short time and the results are very much worth the investment. 

During this phase you might consider weighing yourself on a daily basis. Most clients tend to lose a substantial amount of weight in the first week or two as the chronic inflammation from problematic foods subsides.  You should also notice better energy and improved sleep quality. 

Most importantly, your bloating and digestive issues will have disappeared. 

From a physiological perspective, there's nothing wrong with eating just meat, vegetables, fruit, and healthy fats into perpetuity.  You will do no physical harm to yourself restricting intake to these foods, and will likely see substantial improvements in all health markers by doing so.  

It’s worth noting there are differing approaches if you’ve had your gallbladder removed, have an active autoimmune condition, or are returning to eating meat after a long period of vegetarian or vegan eating.

Step 2 - Reintroduction and Assessment 

Next week we'll follow up with our reintroduction protocol where we'll teach how to test foods for tolerance, identify problem items, and how to use that information to make better decisions about what you eat in the future.

While nobody has ever achieved peak health on a diet of pizza and beer, we also believe nobody has ever achieved peak happiness on naught but chicken and broccoli. 

Stay tuned for how to find balance and "game the system" to indulge in the items that are worth it without sacrificing your health and fitness goals.   

Overcoming Bad Genes

Let's talk about:

The Curse Of Bad Genes...

But is there truth in it?

Let's break down the role your genes play in being overweight or having a heart attack.  Not only does the food you eat matter, but so do your genetics.  This can lead to families with a common pattern of illness or everyone being overweight. It can also create frustration when your spouse has the same or worse habits, but seems to never gain a pound.  

And it’s true, cardiovascular disease, type II diabetes, cancer, osteoporosis, Alzheimer's, hypertension, and obesity have all been linked to genetic factors.  But just because you have “bad genes” does NOT mean you’re doomed to the same fate as your parents and grandparents!  In fact, just recognizing this potential pattern, if it exists, might be your ticket to a brighter future. 

Bad genetics loads the gun. Poor behavior pulls the trigger. 

You can walk around your whole life with a loaded gun and never pull the trigger into the diseases written in your genes. 

Of the hundreds of clients I’ve worked with to lose weight, improve health markers, or resolve chronic disease, I’ve never met anyone that doesn’t respond favorably to specific modifications to what they eat. Many of my clients are making intentional changes to quite effectively buck their unhealthy familial trends.

In a family where everyone is overweight, one individual can decide they want something different and be successful.

Mom! What’s for dinner?

It’s also worth noting that you and your family likely share more than genetics.  You probably also have common learned values and habits.  These can be just as powerful as genetics in determining your health and fitness outcomes.  A simple example I experienced is placing a positive connotation on joining the “clean plate club as a child”.  

My grandfather grew up in the depression, probably spent a lot of time hungry in his formative years, and when he was successful enough later in life to always have enough food on the table he was not only very proud, but also didn’t want it to go to waste.  For some of us, giving ourselves permission to put some food in the garbage, or just saving leftovers, is the right choice for our health.

Hand Me Downs

If your kids see you cook and eat real food, they eventually will too. If you cope with fast food, you’ll pass that along as well. Do you enjoy being active and working out, or see it as a chore?  Your kids will pick up on that.  I often see my clients' kids in their training videos following along, mimicking their parents, and loving every second. 

Watching your kids watch you can be a powerful motivator for change.  And there is always a way to change things for the better. 

Where do you go from here?

Step 1: Recognize if there’s a health pattern in your family that you’d like to skip your generation.  

Step 2: Consider that a combination of genetics and habits might be contributing

Step 3: Start to take action to understand clearly what you need to do to see the change you want.  

If you can handle Steps 1 & 2, we at NHP can help you out with Step 3. 

Just reply to this email with the thing you want to be different...

The Pulse - Protein Will Save you

Protein can save you…

We’ve all heard protein intake is important, but why should YOU care, how much is enough, and what can it really do for you?  

Strength or Frailty 

Getting enough protein intake is critical for not just building muscle, but keeping what you got. THAT is one of the secrets to aging well.  If you want to play with your kids in your 40’s and 50’s or later you’re going to need muscle. If you want to travel in retirement, be unafraid of stairs, and carry your groceries, you need muscle.  And whether you’re in the position where those are real issues now, or are frankly too young to give a hoot, you’re either winning this battle or losing it every single day.  Strength or frailty?  You chose a point on that spectrum today, and every day, with what you ate.

Stay Full, Lose Weight

Sufficient protein intake is also one of the more powerful weight loss tools.  Protein makes you full longer with better satiety per calories vs. fats and carbs. This means the more protein you eat, the less hungry you get. When you get hungry infrequently you eat less and your total caloric intake goes down. This is clearly a good thing if you’re trying to lose weight. My clients often complain of how much food they have to eat while on the Holistic Transformation program, and rarely of being hungry.  

Enough is Enough

I see the best results in my clients with intake between 80-100% of body weight (lbs) in grams of protein per day.  As an example, a 150 lb human should eat 120-150g of protein per day. Bigger humans require more protein. One should get a vast majority of their protein intake from lean meats.  Plant protein can work, but isn’t as effective gram for gram and can cause gut and hormonal issues.  Chicken, fish, turkey, lean beef, lean pork, game meets, and shellfish are all excellent… you have options.  While it varies, most lean meats contain about 7.5g of protein per ounce of meat.  This is a rough estimate, but works in practice.  Recommended intakes are below

Yes, that’s a lot of meat for those of us, like me, over 200lbs consuming close to two pounds daily. And yes, it’s more expensive than eating processed food (pasta, bread, cereal), or even a plant based diet. But it’s much cheaper and healthier than eating out and getting delivery. It will make you healthier, more athletic, and likely lead to you living a longer, happier life. Lastly, for those that work out,  getting this much animal sourced protein daily will cause an order of magnitude better results in the gym versus not.
 

And How! 

If you want to change just ONE thing about your nutrition, protein intake is a powerful place to start.  I like to split my intake up into four meals evenly spaced throughout the day.  My energy stays high and it never feels like too much to eat at any one meal, which can happen with just two or three meals daily. 

Get a food scale and weigh out your protein portion for each of your meals hitting the targets above. If you try it, let me know what happens! Weigh yourself, take notes, I want to hear about it. 

I am not commenting on animal ethics here, although well raised animals seem to be the way to go. And if the carbon / global warming issue bothers you, my mind was changed mostly by a book titled Sacred Cow. I found it well written and compelling.  

Tips for Post Holiday Recovery

Welcome to 2024!  Let’s be honest, the holidays can be wonderful, challenging, and chaotic all the same time.  If you’re anything like me, you’ve gotten out of routine, indulged a little (or a lot), and are looking forward to getting back in a rhythm.

Here are three things I’m talking with my clients about this week to feel better as we all return to some level of normalcy:

Increase your Vitamin D dose: It’s winter which brings cold and flu season for all of us, especially parents of little ones.  To keep your household healthy, bolster your immune system by supplementing with 10,000IU of Vitamin D per day. We use a liquid that includes Vitamin K like this one from Thorne (20 drops a day) so you can supplement up to the optimal 60-80ng/mL range without any arterial calcification risk. Get it in daily and you’ll notice you get sick much less frequently

Get the treats out of sight: The way our brains are wired we’re unlikely to be successful with junk food at our fingertips. It’s time to clean out the pantry of Christmas cookies, candy, and other sweet treats we enjoyed over the holidays.    Did you know just seeing junk food triggers a hormonal response that initiates a sweets craving? Often this happens so quickly we don’t even really have time to think about it until you’ve got that errant cookie in your mouth.  Clients often joke that it’s not even a voluntary decision, which is sadly true. So how do you win? Get it out of the house. If you can’t see it, you won’t eat it.

Get some great sleep: Bedtimes are often all over the place during the holidays. We stay up late, sleep in, and generally disrupt our circadian rhythm.  Take this next week to reset your bedtime. The gold standard is 8 hours of lights out, which should allow most people 7+ hours of actual sleep. Want even better results? Make sure to put down anything with a screen 60min prior to lights out. High quality sleep will improve your mood stability, cognitive capacity, reduce junk food cravings, and make you more pleasant to be around.

Obesity: A Matter of National Security

As Americans it seems we keep making the mistake that obesity and all its related ills are a problem to be solved by exercise, which is a clear mistake. And the US military is no exception.  

Recently I was flipping through a fitness industry rag that I subscribe to and stumbled upon an article about the problem obesity is causing in the US military.  It stated that “the rate of overweight and obesity among active-duty members of the US military is now at 68% and poses a risk to national security.”

Read that article here

That’s an alarming statistic, but it shouldn’t be overly surprising considering it roughly mirrors the rate of overweight and obesity in the general American public.  So what are we to do? 

The article goes on to say that one of the solutions to the problem, and the only one mentioned therein, was to provide greater availability of fitness facilities to “allow better access to places to work out and get in shape.

Nevermind that the term “in shape” is vague and meaningless, the greater issue is that the strategy is wholly inept. More fitness facilities won’t fix the problem, but a deeper look at what military personnel are eating might. 

While there are many factors that need to be taken into account when tackling obesity, the one with the most leverage is very clearly food intake.  The mechanisms of gaining weight are not a mystery.  While hormones, sleep, stress, genetics, and yes, exercise, are all factors that contribute to whether or not we gain weight, the fundamental physics of the situation are clear. 

The only way to gain a substantial amount of weight is to consistently consume more calories than one burns.  That is the indisputable fact of the matter.  If you have a bucket under a spigot (calorie intake) that also has a hole in the bottom (calorie burn) it’s easy to imagine that more inflow than outflow will cause the water level in the bucket to rise. The inverse will cause the water level to fall.  

A rising water level in the bucket and you’re gaining weight; falling, and you’re losing weight. Interestingly we gain far better leverage over the situation by reducing inflow from the spigot than we do trying to drill a larger hole in the bottom of the bucket.

For example, one 20oz bottle of Coke has 65g of sugar and roughly 260cal.  Drinking this bottle of coke could happen in a matter of a few minutes. However it would take an average person roughly half an hour of intense exercise to burn that much energy. 

That might sound just fine until you consider that drinking the coke in the first place does very little to satiate any existing hunger due to the lack of protein, fat, or fiber. And the half hour of intense exercise would predictably cause a dramatic rise in hunger, understandably leading to further subsequent caloric intake.  

This feed forward mechanism of consumption driven by exercise is one of the primary reasons we can’t outwork a bad diet. The assertion that to lose weight one needs to exercise more implies holding calorie intake constant while increasing exercise to improve calorie balance. To hold food consumption constant and increase exercise you’re prescribing to anyone willing to try that they endure a serious amount of hunger.  

Hunger is not a feeling humans are well equipped to live with over a long enough period to experience substantial weight loss, especially in an environment of ever present, highly palatable, processed junk food. If you don’t believe me, try going without eating for eight hours and then open the refrigerator. What foods call to you the loudest? I’ll give you a hint, it’s not the chicken and broccoli. 

While there are likely many effective ways to approach the obesity epidemic in the military, more exercise is not one of them.  What might work better is encouraging service members to eat a high protein, whole food based diet rich with meat, fruit, and vegetables. Eating a whole food based diet can very effectively reduce caloric intake while keeping individuals satiated so they’re not fighting long term hunger.  This improves long term sustainability necessary to cause a reversal in obesity.  

Providing access to these fresh foods whenever possible and reducing availability of highly processed foods could meaningfully reverse the spread of obesity and chronic disease and improve our military’s readiness level, which has apparently become an issue of national security.  

Moreover, we need to stop perpetuating the fallacy that it’s a lack of exercise that’s solely causing the obesity epidemic.  While exercise is a powerful part of a healthy lifestyle it’s a weak and ineffective leverage point for reversing obesity and chronic disease.  

Tools For Physicians - Elimination Diet

Overview

My name’s Tyler Nicholson and I’ve been working in the fitness industry for almost 15 years. I’ve spent most of that time helping people achieve their fitness goals which often includes losing significant amounts of weight, resolving chronic conditions like high blood pressure, pre-diabetes, acid reflux, and autoimmune conditions like lupus, Hashimotos, IBS, and more.  

Through a lot of learning combined with real world trial and error I’ve arrived at a set of habits and tools that when used appropriately deliver very consistent results for the participant.  I want to share these tools with the medical community so they can use them with their patients to drive improvements in chronic health and together we can save lives and reduce the reliance on pharmaceuticals that only mask the underlying issues. 

Let’s start with food. 

There are two major factors causing people problems based on what they eat. These two factors are systemic inflammation from problematic foods and regular surplus calorie intake.

Elimination Diet Basics

Systemic inflammation from foods like glyphosate covered wheat, seed oils, dairy products, alcohol, and more is something you can think of as smoking for your GI tract.  This kind of inflammation can cause a wide variety of symptoms that includes everything from bloating, constipation, and stomach pain to brain fog, skin issues like eczema, and more serious conditions like IBS, colitis, and plays a big factor in autoimmune issues like RA, Lupus, Hashimotos, and more. 

While there’s some promising emerging science around identifying sensitivities to foods via blood tests, I’ve found the most accurate way to assess people’s individual reactions to inflammatory foods is via an elimination diet. This process includes eliminating all of the possibly problematic foods for a period of at least 8 weeks before reintroducing them one at a time to assess the consequences and individual reaction.  

The rationale here is that if you’re already accustomed to the symptoms caused by having inflammatory foods consistently in your diet you may not notice anything being “wrong”.  However, once all that inflammation goes away by removing all the possible offending foods, an uptick in inflammation can be easily identified. I like to get people feeling REALLY good first, then have them test foods to see the impact.  

Due to individual variation, people will respond differently to different foods. Things like dairy and beans can be very well tolerated by some and cause serious symptoms in others, whereas some foods like wheat seem to be poorly tolerated by just about everyone.  The severity of reaction upon reintroduction combined with a value assessment of that food can drive a decision tree on how often to include that food in an individual's diet. 

Foods with severe reactions, or those with milder reactions and less value to the individual, might be avoided entirely or eaten only occasionally following the completion of the elimination diet. Conversely, foods that are well tolerated, or those that cause only mild symptoms but have a high value to the individual might be incorporated more frequently based on their own judgment.  

The goal is for each individual to be put in control and made aware of their own reactions to inflammatory foods so they can modulate their intake to keep themselves feeling good, but not feel arbitrarily restricted. 

The How To

For eight weeks individuals should completely eliminate all possibly offending foods and stick to a whole food diet of meat, vegetables, fruit, and healthy fats. These plant and animal foods are not only anti-inflammatory, but also nutrient dense, and safe for just about everyone. 

The list of foods I’ve found that should be restricted is as follows:

• Wheat and grains (cereal, breads, beer, soy sauce, breakfast bars, etc)

• Dairy - excepting butter which tends to be well tolerated (milk, cream, cheese, yogurt) 

• Eggs (whole eggs, yolks, and egg whites)

• Sugar (table sugar, agave, honey, HFCS, cane syrup, etc)

• Alcohol (wine, liquor, hard seltzers, etc)

• Drinks with calories (soda, juice, smoothies, sweet tea)

• Artificial sweeteners (aspartame, sucralose, sugar alcohols)

• Legumes (all types of beans)

• Corn

• Seed oils (Canola, palm, palm fruit, corn, soybean, cottonseed, grapeseed, and sunflower oi)

• Processed and packaged foods - these are suspect since they almost always contain ingredients mentioned above

This list will invariably include foods that don’t necessarily cause issues for everyone, but much like excising a cancerous growth surgically, it’s far better to cut with a little wider margin than necessary then to accidentally leave a problematic food in.  Some foods such as eggs and corn tend to be well tolerated in moderation only after a period of elimination. While specific mechanisms are in need of more research, it’s my belief that the elimination period allows the gut to heal and become much less reactive. As an example, we find eggs, corn, and dairy to have highly individual responses with some showing almost no reaction after the eight week period, while others still see significant symptoms from reintroduction. 

Also, those with a suspected or diagnosed autoimmune condition are encouraged to eliminate an even broader list of foods that are associated with AI conditions. This AIP protocol should further eliminate: 

All nuts and seeds including:

• Almond

• Brazil nut

• Cashew

• Chia

• Coffee

• Cocoa

• Flax

• Hazelnut

• Hemp

• Pecan

• Pine nuts

• Pistachio

• Pumpkin

• Safflower

• Sesame

• Sunflower

• Walnut 

Seeds and Berry Spices

• Allspice

• Anise

• Caraway

• Celery seed

• Cumin

• Fennel seed

• Mustard

• Nutmeg

• Pepper

• Poppy seed 

Nightshades

• Eggplant

• Goji berries

• All peppers (including sweet, bell, and chile)

• White potato

• Tomato

• Tomatillo 

• All red spices

Which then begs the question, what DO we eat while we do this elimination diet.  In my experience almost 100% of people feel fantastic and see dramatic reductions in inflammation when eating only: 

• Meat (chicken, turkey, beef, pork, game meats, fish, shellfish)

• Vegetables (asparagus, broccoli, brussels, salad greens, squash, cucumbers, the list is almost endless..)

• Fruit (berries, apples, citrus, stone fruit, etc)

• Safe starches (rice, potatoes, sweet potatoes, oats, yams, and squash)

• Healthy fats (from olive, coconut, avocado, and grass fed butter sources)

Participants should plan to eat to satiety during the elimination phase. When hungry, eat more, but not beyond what makes one comfortably full.  There’s no need to experience hunger at this stage.  

If guidance on portion sizes is helpful, encouraging the following tends to work well:

• Eating every 3-5 hours to proactively curb hunger helps maintain fidelity to the process. Getting overly hungry seems to reduce compliance and increase the risk of resorting to food on the avoid list

• Meat portions of 4-6oz for females and 6-8oz for males 

• A large handful of vegetables or fruit per meal

• A tablespoon of fat from olive oil, avocado oil, coconut oil, or butter)

• If whole fat sources are used like olives or whole avocado / guacamole, a baseball sized portion of fats is acceptable due to the reduced calorie density 

• One to two cups of safe starches or less based on activity level. Very high activity levels will respond well to increased starch content, and sedentary populations can skip starches altogether.

What to expect 

While the above recommendations may seem restrictive from an experiential standpoint, I find it hard to argue that eating only these foods would cause anyone to be unhealthy. In fact, it’s my experience that when eating ONLY meats, plants, and healthy fats individuals see rapid and dramatic improvements in every measure of health and fitness you can find.  

The subjective measures such as energy level, GI discomfort, sleep quality, mental clarity and more improve rapidly alongside the subjective measures such as HBA1C, lipid profile, blood pressure, HRV and RHR, work capacity, and more.  

It’s also common to experience substantial weight loss in the first week or two of the elimination diet, to the tune of two to twelve pounds, or even more.  While the elimination diet may favorably improve caloric balance, the weight loss is too rapid to be explained by body composition change via a shift in thermodynamics.  

My current hypothesis is that this “water weight” loss is due to the elimination of chronic inflammation from the gut and possibly greater abdominal cavity and tends to taper off within two weeks or less as symptoms and overall experience improve. 

The changes experienced while completing the elimination diet are often dramatic enough that people rarely return to their previous eating habits. They feel so good they’re reluctant to give up their newfound vitality to go back to their previous eating habits, which is telling. 

Running the elimination diet for a short period of time, say 10 days, can be a powerful experience and create the motivation to lengthen the commitment without feeling overwhelming at the outset.  Best practice of duration for optimal assessment of food sensitivity seems to be somewhere around eight to twelve weeks.  Sometimes it makes sense to start small and build once people start to feel the positive changes.  

How to Reintroduce

Once someone has taken a break from the suspect foods they can test each of these food groups for tolerance. We think it’s unreasonable that anyone eliminate a food from their diet permanently based solely on what someone else tells them, so the major factor in how often and how much one eats of these foods is going to be based on the calculated cost / benefit. 

The cost is measured in negative reaction to the food with regard to experience, comfort, and affect on symptoms. The benefit can be assessed as the joy the food brings, cultural importance, roll in social life, etc. 

Here’s how we recommend testing out each of the previously eliminated foods:

Try out one single food group at a time. For example, to test dairy, try some cheese along with other safe foods you’ve been consuming regularly as opposed to having pizza which contains several of the groups above. Singular foods will allow you to assess individual reactions and not confuse the test by introducing multiple factors at the same time. 

Take into consideration ones current state when doing so. Has anything else changed in their routine that might confound your results? Ie. Did they sleep well the previous night? Are they well hydrated? Are there new supplements or meds in their routine? All of these factors can confuse the outcome

Test different individual foods within groups. Keeping with the dairy example, we find many people tolerate heavy whipping cream and greek yogurt well, however very few tolerate skim milk. Homemade sourdough bread seems to be tolerated much better than store bought white bread. While the list can seem overwhelming, testing one food within a group and getting a favorable response might encourage further investigation. Conversely, a significantly negative response might be all the data one needs to label that food group an occasional or rare introduction. 

Wait for at least 24 hours between food tests, several days is even better. Did you know wheat can stay in your digestive system for 7-10 days after eating it compounding GI inflammation and causing cross reactivity with foods like corn?

Start with a small serving size of the food you’re testing, and if you find you tolerate it well consider increasing the size of the serving next time. Remember, the poison is in the dose. Sometimes our bodies can handle a little of something, but not a lot. 

Lastly, watch how the food in question affects body weight.  Short term fluctuations in body weight are almost always inflammatory in nature. If eating some yogurt causes a weight increase of a pound or two that’s an indication there’s a significant inflammatory response active. 

Below are the most common symptoms we see reported by clients from reintroduction of inflammatory foods: 

• Stomach discomfort

• Bloating 

• Gas

• Acid reflux or heartburn

• Rumbly tummy or gurgling 

• Diarrhea or loose bowel movements

• Constipation

• Brain fog

• Loss of energy or lethargy

• Disrupted sleep 

• Skin irritation, hives, or eczema 

• Nasal congestion or increased mucus production

• Joint pain or muscle tenderness 

• Immediate weight gain (within 24 hours) 

Finding Balance 

Once someone has tested some foods and identified symptoms and severity of response they’re ready to start making some individual decisions about what foods to include in their lifestyle. 

The goal of this process is to find a diet (meaning a selection of foods) that allows them to achieve their goals while living a rich, meaningful lifestyle. Most individuals will find that occasional inclusion of inflammatory foods allows them to enjoy the social, cultural, and flavorful joys of food without sacrificing long term health and fitness goals. 

Doing some basic cost / benefit analysis is appropriate at this stage.  There are great reasons to incorporate foods that might not make one feel their best for a short period of time. Eating a home cooked meal with family you don’t see frequently, or celebrating a big night out for an occasion are both great reasons to make short term compromises. 

However, everyone will find there are foods that make them feel bad enough that eliminating them completely from their diet makes sense and improves their quality of life. 

One important point here is that participants make a decision about food that fits THEIR values. Only you know the relative value and cost of eating these foods. We want to instill confidence that they can make these decisions themselves and do so without any guilt or regret. The perfect diet is different for everyone and it’s all a matter of balance and informed, educated choices. 

When someone asks what rules you follow when you eat, we should all strive to be able to answer simply “I know what makes me feel good and what gets me to my goals, so I eat whatever I want”. 

Phase One

We refer to the elimination diet part of our coaching process as Phase One.  To accompany this process we’ve developed a helpful infographic that you can print out and pin to the fridge.  You can download a copy for free below: 

Phase One Infographic