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Could Your Exercise Be Making Your Diabetes Worse?

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Part 3 – Could Your Exercise Be Making Your Diabetes Worse?

Is exercise making your diabetes worse? Few people would doubt the benefits of exercise for a diabetic, but what is being questioned is the type. In my opinion, with new research, there is little room for doubt as to the best the type of exercise. More and more of the current research shows that high-intensity interval training (often referred to as HIIT or as I refer to it; Burst Training) is far superior to low intensity endurance (aerobic types) of exercise. A recent study, completed in 2011, showed that High Intensity Interval Training (HIIT) profoundly increased the capacity for glucose uptake.1 There was a greater than 3.5 increase in something known as GLUT-4, indicating a profound increase for glucose uptake. This is far superior to other types of exercise (especially low intensity endurance training). Past studies by this researcher have shown similar results and also indicate that high-intensity interval training causes something known as mitochondrial biogenesis. Simply put, it increases the number mitochondria (the energy producing factories of your cells), which not only increases glucose uptake, utilization and the ability to burn fat.  Low-intensity exercise has been shown to have the opposite affect and can actually have a negative effect glucose levels and consequently, your diabetes. That being said, if your interest is to lower glucose and burn fat for energy, high-intensity interval training (Burst Training) should be your exercise of choice. The best news is, this type of exercise takes less time with better results.

This is a high intensity workout and will take little time. No more, “I don’t have time to workout” excuses! High-Intensity Burst Training is getting your heart rate up quickly for about a minute’s time. This is performed by doing 3-4 sets, which takes a total of 10-12 minutes/3 times/week, and the best part is studies also show doing more is not necessarily better. This can be done with many different types of exercise; running in your back yard, the street, treadmill, and doing other types of Burst Training that you can do at home (watch video for other exercise ideas). If you think you are too old for High-Intensity Burst Training, think again. The more out of shape and the older you are, the easier it is to get your heart rate up to accomplish a high intensity effort. I don’t know about you, but I would rather be able to say I am getting maximum results with my workout, as well as improving my diabetic condition, without putting in hours at the gym. The benefits do not stop at improving diabetes.

Research indicates other incredible health benefits that include:

  • A great way to decrease stress is through Burst Training and it also is excellent at achieving an encouraging mood state. The popular phrase, known as “runner’s high,” has previously been attributed to endurance training lasting longer than 1 hour. Betaendorphins, levels following “incremental graded and short term anaerobic exercise, the extent correlating with the lactate concentration.” 2,3
  • The result of intermittent exercise increased the high-density lipoprotein levels (good cholesterol) significantly.2,3
  • In 2007, a study was printed on patients who had suffered heart failure, and circulation assessed the helpfulness of high-intensity training them specifically. Exercise intensity had results that showed “an important factor for reversing LV [left ventricular] remodeling, improving aerobic capacity, and quality of life in patients with post infarction heart failure.” The difficulties of this “suggest that training programs based on these principles may yield more favorable results than those with low to moderate exercise intensities.” 4

The How-To!

The idea of Burst Training is to go as hard as you can, or almost as hard as you can, for at least thirty to sixty seconds, followed by a rest of 2-4 minutes until you recover (meaning your breathing has returned to almost normal). This is repeated for 3-4 sets for a total time of 10-12 minutes. In most studies for the average person, 30-60 seconds is where the most results were obtained. Well-trained and very in shape individuals can benefit from more time at high intensity or more sets, but it’s not necessary to get the most benefit for fat burning and hormonal issues such as diabetes.

The question I am asked the most often is how do I know if I am going hard enough because studies say to go at least 80-90% of your maximum heart rate. If you are breathing heavy enough that you cannot talk to the person next to you, then you went hard enough for it to work. Remember, the type of exercise doesn’t matter as long as you get your heart rate up to where the difference is made. In the video, you see many different types of exercise being shown, all with equal results. Choose what works for you and try mixing it up so you do not get bored.

Some other questions I also get asked are, “How often do I need to do it?” or “Can I do it everyday?” Most of the studies show that every other day provides the greatest benefit. For the exercise enthusiast that wants to work out every day, I further explain that in the video as well as give suggestions on how this can be accomplished. However, the vast majority reading this, the good news is you can work out less and not feel the guilt or need to do more. When you understand how Burst Training works, you can understand why less is best.

The Hormone Connection

We have all heard that staying in the fat burning zone, a very low heart rate where your body does not burn sugar, but fat for energy, is where you burn the most fat during exercise. Although this is true, the question I would ask you is would you rather burn fat for the 30-60 minutes during exercise or for 36-48 hours afterward? Burst Training burns only sugar during exercise, but because of the rise in growth hormone, testosterone and other fat burning hormones, you burn fat for an average of 2 days. Studies show that during endurance or aerobic types of exercise where you burn fat only while you are performing the exercise, growth hormones and fat burning hormones move in the opposite direction thereby limiting your results and oftentimes making your metabolism less efficient. The result is oftentimes losing muscle and gaining fat.

When you look at these studies, they indicate that the fuel used during exercise is the opposite of what is used during recovery. For example, if you burn fat during exercise, you will most likely break muscle down into sugar during the recovery, therefore dropping your metabolic rate. Burst Training that only burns sugar during the exercise period will utilize fat during the recovery phase in order to replenish the stored sugar (glycogen). This phenomenon is caused by the rise in anabolic hormones, such as growth hormone and testosterone, which can only be achieved through high intensity training. The Bryner Study showed that high intensity, 80-90% of maximum heart rate, was what allowed the body to lose the most fat. No significant change in body fat was found in the lower intensity group, which exercised at 60-70% of maximum heart rate, and again with no significant difference in workload between the groups. But for the low intensity group, they continued to lose muscle at some point and actually gained body fat.

I am also asked about the role of resistive training (weight lifting) because of the many studies that show the similar effect to Burst Training on hormones and diabetes. The fact is resistive training is a form of High Intensity Burst Training and, therefore, achieves the same results. Weight lifting or sprinting causes the heart rate to rise and only sugar is burned during the exercise.

Performing both resistive training as well as Burst Training, in my opinion, will bring forth the best results because of the added benefits of resistive training. Resistive training strengthens muscles, ligaments and tendons, which is undeniably an added benefit, especially as we age.

In the video, I give multiple examples of how to do both and even demonstrate a way to do them simultaneously and still stay within the 10-12 minute time frame 3 times/week.

When you combine the proper diet such as The Cellular Healing Diet with PompaCore Cellular Detox and Burst Training, incredible results soon will follow. The Cellular Healing National Diabetes Program was established to educate and connect doctors who understand and practice these principles each and every day in order to make a difference in this massively growing epidemic.

Article 3 of a 3-part Diabetes Series:

References:

    1. Little P., Safdar A., Bishop D., Tarnopolsky, M. A., Martin J. 2011. An acute bout of high-intensity interval training increases the nuclear abundance of PGC-1α and activates mitochondrial biogenesis in human skeletal muscle. Gibala American Journal of Physiology – Regulatory, Integrative and Comparative Physiology. June Vol. 300no. R1303-R1310DOI: 10.1152/ajpregu.00538.2010.
  1. <Smith, M.J. 2002. Sports conditioning—a comparison: Moderate-intensity continuous activity and high-intensity intermittent activity. www.xiser.com; retrieved Jan. 21, 2009.
  2. Williams, P.T. 1998. Relationships of heart disease risk factors to exercise quantity and intensity. Archives of Internal Medicine, 158 (3), 237–45.
  3. Wisløff, U., et al. 2007. Superior cardiovascular effect of aerobic interval training versus moderate continuous training in heart failure patients: A randomized study. Circulation, 115,3068–94.

New Cause of Diabetes: How Toxins Can Trigger Type 1 and Type 2 Diabetes

PART 2 – New Cause of Diabetes: How Toxins

Can Trigger Type 1 and Type 2 Diabetes.



Is there a solution to “Toxin Induced Insulin

Resistance” (TIIR) for Type 1 and Type 2

Diabetics? Epigenetic research reveals

true answers to Diabetes.


Toxins are in fact the 3rd main cause of cellular inflammation and, what I feel, to be the #1 hidden contributor to diabetes and other hormone problems. You may be saying to yourself at this point, “I have changed my diet. I even eat the Cellular Healing Diet or a diet that is similar and exercise regularly, yet I am still not able to control my glucose without medication.” As I would predict, your weight is still not changing, or its getting worse, and your energy is not what you desire. If this sounds familiar, you are most likely in the 1/3 of the population that has “Toxin Induced Insulin Resistance” (TIIRTM).5

I believe that the estimates could be as high as 50%, and yet most health professionals, even alternative practitioners, NEVER even look for TIIRTM . It is no doubt one of the reasons we are doing a Cellular Healing National Diabetes Program to educate more doctors and patients about this unspoken solution. In the teaching on The Cellular Healing Diet, I discussed bad fats and glucose/insulin as main causes of inflammation and in this teaching I will focus on the final main contributor to most degenerative diseases today including diabetes; TOXINS. I do in fact believe it is why more people are not seeing the results they should despite many good efforts. It is toxins dual effect on the hormone receptors and the DNA that are at the root of this modern day problem and yet it appears to go unnoticed. Toxins make their way to the cell and attach to the membrane of the cell, causing inflammation and therefore, blunting the hormone receptors. As I stated previously, it is hormone resistance, meaning the cell cannot hear the hormones message that is driving the epidemic of hormone conditions including diabetes. Despite the new research, TIIRTM is not being talked about nor is it being addressed. The small fringe that are addressing TIIRTM clinically, are showing up at a gunfight with a knife. A colon cleans, foot bath, liver cleanse or some health food store cleanse, is NOT “PompaCore Cellular Detox” and WILL NOT penetrate the real problem.

Earlier I made reference to gene expression when I spoke about an inflamed cell membrane and how toxins can build up in the cell and change the way a gene expresses itself. The toxins that build up in the cell or enter the cell can turn on genes that express certain diseases or conditions. This is known as “epigenetics” and is the new science in genetics as a cause of disease. The old dogma of, “if you have the gene you will get the disease” is over, however, most people still believe that if their mother or father has a condition like diabetes they will most likely end up with diabetes as well. Even though most of the scientific community has moved away from this old model, most of the general population still believes it despite the volumes of new research. Therefore, it is worth repeating a point that I made early; you may in fact have the gene, but unless an environmental stressor, such as a toxin, triggers the gene you will not get the disease. That’s Good news! Your DNA is not your destiny after all. The bad news is we live in a toxic world and most people do toxic things. This is where the danger exists. Many of these genes of susceptibility get turned on and must be turn off. Changing the bad gene expression is a part of the protocol we utilize in our diabetes program and is why it works when most programs do not.

 

The How To: The 5R's of PompaCore Cellular Detox

As you can see, removing the toxins from the cell is key to changing the gene expressing the diabetes. Not to mention it’s only by removing the toxins that the hormone receptors, and in the case of diabetes, the insulin receptors, will regenerate and ultimately allow you to get well and feel better. I teach cellular detox from something I refer to as. “The 5R’s of PompaCore Cellular Detox” or the 5R’s of Cellular Healing. The 5R’s has become a road map for doctors and patients alike to fix the cell and its many functions, which also up regulates the cells ability to detox. I want to give you a brief description of each R and its role in cellular detox because this is the real solution to this epidemic. I can tell you emphatically that these 5R’s were not derived by intellect, but buy the pain of my own journey that God lead me through. My authority in this subject does not come from my years of schooling or even my years of research, but the victory God has given me in my “unexplainable illness”.

 

R1 (Removing the Source) : Out of all the R’s, removing the source is the most over looked and yet it is the most important to reverse a condition especially a condition like diabetes. Most practitioners, whether alternative or allopathic, treat the symptoms without considering what is causing them. They dabble downstream instead of getting rid of the toxic producing factory or dump up stream. The allopathic doctors push medications, covering up symptoms and the alternative doctors use supplements to control symptoms. Both medications and supplements can be used at times to remove the cause, but 98% of the time it is just dealing with the downstream symptom. The supplements have less side effects, but still if not directed at the cause will ultimately offer NO LASTING CHANGE. There is a time to control symptoms and natural methods are by far the safer and better way to go, and I would argue there is even a time for medication, however, if the source is not being addressed as you control symptoms you will never get truly well.

There are many upstream toxins that if not removed, will keep someone from healing from their diabetes. Studies show a strong connection with BPA from plastics and cosmetics, pesticides, toxins in cigarette smoke and heavy metals. Personally, I have seen many cases of diabetes and severe weight loss resistance that were not responding to diet and other life style changes resolved after the removal of heavy metals.

I have my own story with heavy metals that make me very passionate about this topic of removing the source and the dangers of bio-accumulated heavy metals. I had many silver fillings in my mouth from the time I was young. Due to some needed dental work, I had two of them drilled out (about 6 still remained) and gold fillings were put in their place. After the fillings were replaced I became very sick. Unfortunately, it took me three or four years of misery to figure out it was the fillings. Silver (amalgam) fillings contain 50% mercury, which vaporizes and crosses into your brain where it bioaccumulates over time. Studies like the FASAB amalgam study show that the number of fillings in your mouth is proportional to how much mercury is in your brain. The studies show that hypothalamus and pituitary gland hold most of that mercury and are most affected. These are the master endocrine glands that control ALL of our hormones and endocrine glands like our thyroid and adrenals. This in turn has a dramatic effect on blood glucose and all hormone function.

The gold fillings that were put in my mouth caused a galvanic reaction (electrical current) that caused the mercury to leech out of my remaining fillings. Studies show that the galvanic reaction can cause the mercury to come out of the fillings 10x faster than normal. Silver amalgams with any other metal in the mouth such as crown, bridge or retainer will lead to galvanism and an increase in mercury bioaccumulation. The electrical current alone cause many unexplainable symptoms like anxiety and brain fog. I had all of that and more. I had symptoms of a thyroid problem but my blood work was always normal. Most of my blood work was normal, which was very frustrating; I recall wanting to find something wrong because then I could fix it. My fatigue was so bad it became very difficult to work or engage in any normal life activities at all. The worst part was as fatigued as I was by day, I could not sleep at night.

It wasn’t until I researched how to get the rest of the filling out correctly and the mercury out of my brain that I was able to get my life back. It is very important to realize that I would have never recovered fully if I didn’t get the source removed correctly. Whatever you do, don’t just start drilling out fillings. There is a safe and proper protocol that we utilize that works so you don’t become worse, but better.

Another hidden source I see frequently keep people from getting well is mold. A moldy home or work place is often times the cause of sudden weight gain or unexplainable symptoms, but will also drive insulin resistance and diabetes. I have personally seen many patients develop diabetes and suddenly gain weight after being exposed to mold from water damaged buildings. They get very sick and unfortunately end up on a list of medications, which ultimately makes them worse. Many conditions like fibromyalgia, chronic fatigue syndrome and sudden weight gain, weight loss resistance as well as diabetes are all common condition linked to biotoxic illness from mold. If you don’t get that individual out of the home, you’re never going to get them well. In Leviticus 14 in the Bible, God says, and I will paraphrase… If you see mold growing in your home do this… If the mold reappears get rid of the house and all its contents. This is exactly what is done today. If you can’t remediate the house properly then get out and don’t bring your stuff with you because it too is contaminated. This may sound like drastic measures, but this is the only way these patients recover. If you don’t remove the source, you are never going to get well. Many of you reading this need the proper testing to determine if toxins are playing a role in your diabetes or other symptoms.

R2 (Regenerating the Cell Membrane) : I don’t need to say a lot about this R because I discussed it in detail when I thought about the Cellular Healing Diet and its effect on the cell membrane. I will reiterate some important points. If the membrane is inflamed, it will not let the good stuff in and the bad stuff (toxins) out. The membrane is the gatekeeper. It’s said that life begins on the membrane and is in fact the brains of the cell. The inborn intelligence of the body is held in the membrane; more specifically the integral membrane proteins (IMP’s), which are the hormone receptors. This is how the cell communicates with its environment and is able to direct all function. It is the membrane through this communication that will change the DNA and the gene expression. If you don’t regenerate the cell membrane, you will never detox the cell or change the gene expression for good. Ultimately you will never get well.

R3 (Restore Cellular Energy) : ATP is considered the gasoline of the cell and is the energy for ALL function including detox. Increasing cellular energy is often times the first step in a protocol for the most challenging cases. Without restoring the energy, other treatments will not work because there is not enough energy to drive the function. The lower cellular energy goes the more inflammation increases. Yes you feel like you just don’t want get out of bed some mornings and not enough energy to get through a day, but you will also experience brain fog and increase in general pain. It is a key step in diabetes, because the defect in cellular metabolism (the production of energy) is at the root problem with diabetics and yet practitioners do not address this fundamental cellular function.

R4 (Reducing Inflammation/Oxidative Stress) : At this point, the importance of reducing inflammation has been thoroughly established especially in the cells ability or inability to detox. If it is not reduced, ALL detox attempts will fail and most often make you worse.

R5 (Reestablishing Methylation) : Methylation is a process in the body with many responsibilities. One of which is something I have discussed at great length at this point; epigenetics (turning good genes on and bad genes off). Another is detox, even detoxing toxic hormones. Think of methylation or the methyl groups it uses as a “key” that can start or stop certain cellular functions, therefore it is involved in most function to sustain life. Because methylation has so many important roles in health and survival, there is a priority of its many functions when there is a depletion of the methyl groups needed for the methylation process. This in fact is a valuable theory established by a researcher and doctor named Dr. Alan Vinitsky. I believe his principle and theory are correct and have led to a better understanding of many unexplainable illnesses and symptoms. The prioritization of the valuable methyl groups is always prioritized to the functions most related to immediate adaptation of stress in order to survive. Survival at all cost is always the body’s first choice but can leave other functions of methylation at risk. For example; not getting rid of toxic hormones, which can lead to estrogen dominant cancers or simply damage to the DNA. It is the methyl groups that protect the DNA and if there is an abundance of stress of any type, the body will use the methyl groups to adapt to the stress as the priority for survival and leave the DNA unprotected.

Stress, in fact, is the number one way methyl groups become depleted. Remember, your body does not know the difference between stress: whether physical, chemical or emotional. Its response is the same, and its use of methyl groups to adapt to the stress is the same. Yes all of your worrying is costing you valuable methyl groups and putting your DNA at risk. What about your chemical exposures from toxic personal care products, silver amalgam fillings, non-organic foods, grain-fed meats, city water, vaccinations, etc.? The list goes on. Add these stressors together (emotional and chemical), and it is no wonder methyl depletion is driving a surge of hormone problems including diabetes, and what we call unexplainable diseases. Even chronic anxiety and depression can be linked to methyl depletion. Methyl groups are needed to turn on the stress response but they are also needed to turn it off. Some people become so depleted due to multiple stressors that they simply do not have enough to turn off the stress response and are left in a heightened stress reaction with ups and downs in cortisol and adrenalin. These patients not only have anxiety, but also sleep problems and eventually depression. This was my reality for many years.

True detox is impossible without understanding methylation’s role and the Methylation Priority Principle. ALL of the 5R’s are part of what I refer to as true detox and are a road map to not just real detox, but to fix the cell. If you don’t fix the cell, you will most definitely NEVER get well. This has become a mantra of not just mine, but all of the doctors involved in the National Diabetes Program. We have all had the blessed experience of seeing so many lives change, and feel blessed to share it with those God brings to this program.

 

Article 2 of a 3-part Diabetes Series. Last article coming soon!

Click Here to Read Article 1

 

References:

 

  1. Dariush Mozaffarian, Haiming Cao, Irena B. King, Rozenn N. Lemaitre, Xiaoling Song, David S. Siscovick, and Gökhan S. Hotamisligil TransPalmitoleic Acid, Metabolic Risk Factors, and New-Onset Diabetes in U.S. Adults Annals of Internal Medicine 2010 December. Harvard School of Public Health.
  2. Mozaffarian D, Rimm EB, Herrington DM. Dietary Fats, Carbohydrate, and Progression of Coronary Atherosclerosis in Postmenopausal.
  3. Nenseter MS, Drevon CA. Dietary Polyunsaturates and Peroxidation of Low Density Lipoprotein. Curr Opin Lipidol. 1996;7(1):8-13.
  4. Salmerón J, Hu FB, Manson JE, et al. Dietary fat intake and risk of type 2 diabetes in women. Am J Clin Nutr 2001;73:1019–26.
  5. Reuters (January 13, 2011): committee discussion held January 11-13 2011 Raleigh N. Carolina.

Purple Power Smoothie

  • 1 can unsweetened, full-fat coconut milk
  • 1 chopped beet
  • 1 cup frozen blueberries
  • 1 tsp. maca powder
  • 1 tsp. cinnamon
  • 1 Tbsp. grassfed collagen
  • 1/2 tsp. sea salt
  1. Add all ingredients, except collagen, to blender and mix until smooth.
  2. Add collagen and incorporate at low speed.
  3. Enjoy!

Spiced Green Smoothie

Spiced Green Smoothie
  • 1 can unsweetened, full-fat coconut milk
  • 1 head romaine lettuce
  • 2 carrots
  • 1 date
  • 1 avocado
  • 1 tsp. maca powder
  • 1 tsp. cinnamon
  • 1 tsp. ginger
  • 1/2 tsp. clove
  • 1/2 tsp. sea salt
  • 1 Tbsp. grassfed collagen
  1. Add all ingredients, except collagen, to blender and mix until smooth.
  2. Add collagen and incorporate at low speed.
  3. Enjoy!

Breaking a Fast: Post Fast Eating Strategies

Breaking a Fast: Post Fast Eating Strategies

As you all know, I’m a huge fan of fasting, and all the amazing health benefits. Fasting is one of the best ways to heal the body from the inside out, and part of my Multi-Therapeutic Approach (MTA) to good health. I intermittent fast daily, but I also believe block fasting is something most of us should do at least once per year. However, how does one go about safely breaking a fast?

The majority of healthy people reading this are able to fast. However, I don’t recommend fasting for pregnant women or women that are nursing because there needs to be a certain caloric intake during this critical time in their lives.

We were designed to fast!

From a historical perspective, both intermittent and block fasting were a way of life for our ancestors.

I believe ancient cultures were forced into times of famine because they literally had to hunt for their food. During these fasts, their bodies went through many positive changes:

  • They reset their DNA and microbiome
  • Developed new stem cells, immune cells, and muscle cells
  • The body rid itself of damaged cells via cellular autophagy

The problem for us today is we’re not being forced to fast, like our ancestors were. As a result, we don’t get that precious time to reset our bodies. Breaking a fast has not been a concern, because we just don't typically fast.

During a fast, our cells down-regulate inflammation, and the receptors on the cells become very sensitive to hormones. That’s a really good thing, because it helps to treat conditions like thyroid activity, diabetes, and others naturally. Fasting helps every hormone in the body function better and more efficiently, which I call hormone optimization.

As a person gets deeper into the block fast, that’s when the magic happens. For example, on day five, you get the highest rise in growth hormone, which is used to protect muscle and good tissue in the body. The only protein or muscle that you would lose during this time is the bad stuff, which enables you to build a better, stronger foundation on a cellular level.

That’s how intelligent the body is.

How long do I fast before breaking a fast?

watch and journal

Five days is a perfect amount of time for people to fast. Some people arguably would do better with longer fasts, but five days should suffice for most people. I always found that clinically, on day four, you make the transition and become an incredibly efficient fat burner. Your brain’s using ketones and you feel better.

It takes three days of fasting to reach this point, so I’d say if you can ride it out one more day to five days, that’s the perfect amount of time. You get the most dramatic rise the fifth day into a fast, and by eating healthy foods on day six, it feeds these stem cells, and you get the most out of them.

These are just a few benefits of fasting. They say knowing is half the battle, so I like to explain why a person should fast, especially block fast. I believe when a person understands the benefits, they will be more inclined to give it a try and stick with it. Now let’s get to the “meat and potatoes” of how to break a fast, what foods to eat, and when!

One of the most common questions we receive is “how do we break the block fast?”

Best Foods to Eat When Breaking a Fast

When breaking a fast, go slowly by eating very soft, easily digestible foods such as berries, soft avocados, and veggies that are steamed or blended. A little coconut oil or olive oil can be good as well, but consume just a little bit at a time.

Remember: it will take the body time to adjust to eating again. Patience is key.

Ease back into eating by consuming very basic foods instead of big, heavy meals. Your digestive enzymes will be sluggish after the fast. It’s also beneficial to wait a few days before adding meat back into your diet. Your digestive system has just rested for a very long time and needs time to adapt back into processing food again.

Here are a few of the top foods to eat when breaking a fast:

Breaking a Fast
How many calories do I consume when breaking a fast?

This is one of the few times you want to pay attention to calories, as you don’t want to consume too much too fast. (Intermittent fasting is a great way to break the fast as well.)

Breaking a Fast


Bonus post-fast eating strategy: Intermittent Fasting

One of the best times to intermittent fast is when you are breaking a fast. With intermittent fasting, you still get some autophagy, which is critical to good health. You don’t get as much as you do with longer fasts, but you still reap many of the benefits.

Contrary to popular belief, fasting does not lower your metabolism. This is due to the growth hormone rise that you get, which in actuality protects your metabolism. On the other hand, cutting calories can cause your body to go into starvation mode, which makes the metabolism slow down and force your body to hang on to every calorie consumed.

In ancient cultures, they ate less by eating less often. Intermittent fasting lengthens the telomeres (remember, telomeres wrap the ends of our chromosomes and protect our DNA making us live longer). Through intermittent fasting, we can really see a dramatic difference in these telomeres.

Intermittent Fasting Tips:

  • Eat within a specific window of time
  • Skip all the snacks. Remember, the more meals you eat, the more you are stressing your mitochondria and cells. This is what ages us, and could cause an earlier death.
  • Advance to skipping breakfast
  • Advance to eating (2) meals in an 8 hour window (AKA 16 hour fast)
  • Advance to eating (2) meals in a 6 hour window (AKA 18 hour fast)
  • Advance to eating (1-2) meals in a 4 hour window (AKA 20 hour fast)

Key Takeaways of Breaking a Fast/Intermittent Fasting:

  • Go low and slow when reintroducing foods
  • Do not limit calories, but rather restrict eating to a certain window of time
  • Don’t eat less, eat less often (INTERMITTENT FASTING)
  • Each subsequent fast will get easier as the body becomes more efficient

How do you know which eating window to choose?

A person may be confused as to which method of intermittent fasting is best for them (16, 18, or 20 hour fast). Here is one way to make that decision:

In the morning, measure your glucose and ketones. Before you consume your first meal, measure them again. You should see a slight drop in glucose and rise in ketones. This indicates that you are using fat in that specific window of time.

If that doesn’t happen, push your eating window back. Most autophagy starts in 16 hours, so as you decrease your eating window and do more block fasts, your efficiency will begin to improve. Doing this while following a ketogenic diet is key.

In addition to ketosis, these post fast strategies help to optimize our hormones, and allow the cells to become more hormone sensitive. Fasting gives ketosis the extra leverage it needs, driving up ketones and utilizing autophagy. When breaking a fast, remaining in ketosis will help extend these amazing benefits.

Both intermittent and block fasting are the premier ways to harness our bodies’ innate ability to heal itself naturally. However, breaking a fast and refueling your body is just as important, if not more so. You don’t want to throw all the hard work you’ve done out the window. Remember to go low and slow when breaking a fast, and your body will thank you. Want to learn more about fasting and join an amazing community of people who are on a similar journey? Join my Fasting for a Purpose facebook page!

 

Want some simple recipes for breaking a fast?

Try these out!

Homemade Coconut Milk Yogurt

Simple Spiced Pumpkin Soup

Simple Avocado Dressing

Why You Should Care About Amalgam Fillings and Your Dental Health

dr-pompa-interview-amalgam

Many chronic diseases begin in the mouth, making proper oral care of utmost importance. I learned this lesson the hard way. Mercury poisoning nearly ruined my life. Years ago, I had silver amalgam fillings, two of which were drilled out by my friend Dr. Grieco. Just two days after the fillings had been removed and replaced with gold crowns I became very ill. Initially, we blamed the anesthetic. Later that week, I attempted a bike ride but was too fatigued. I thought I was over-training. The fatigue soon turned to irritability, insomnia, mood swings, anxiety, anger, sound sensitivity, and even suicidal thoughts. It took nearly four years of suffering to understand the cause of the illness. After extensive research, consulting with an endocrinologist, and finally taking a test to prove it, I learned that I had been poisoned by my mercury fillings. I verified the dates with Dr. Grieco and cross-referenced my cycling journal which confirmed when the symptoms began, the week my fillings were removed. I learned that silver fillings contain 50% mercury, which vaporizes and crosses into the brain where it bio-accumulates over time. The addition of gold from the crown caused a galvanic (or electrical) reaction, which leached mercury out of the fillings 10 times faster than normal.

Only once I learned how to properly remove the remaining fillings and the mercury from my brain did I get my life back. I would have never fully recovered without removing the source of toxicity (R1), in this case the fillings in my mouth. Since learning of my experience with mercury poisoning, Dr. Grieco transformed his dentistry practice. I’m grateful to have had the opportunity to discuss with Dr. Grieco the dangers of dental work and mercury poisoning, as well as the numerous unwanted symptoms that can originate from amalgam in the mouth.

It’s scary to change your practice and approach. Many dentists are afraid of this, but you did your homework.

In dental school, we were taught that mercury is bound in the silver/tin filling material. It’s a travesty that this information is still being taught in schools. The ADA [American Dental Association] is sticking their head in the sand.

Dr. Pompa: Once my gold crowns went in to replace the silver amalgam fillings, galvanism occurred. When there are two different metals in your mouth, as in the case of silver fillings, an electrical current is created. This is called galvanism, and the electric current causes mercury to leach out of the fillings 10 times faster than normal. It acts like a battery, with the two opposing metals and an acid [your saliva] and the current can actually be measured.  The electrical current is not normal in the body and has a negative impact on brain function. Galvanism can occur from any two metal sources in the mouth and becomes even more dangerous when silver fillings are one of the opposing metals because of the increase in mercury from the fillings and the brain altering current.

Amalgam

The ADA can no longer say that mercury is bound safely in fillings. They have changed their talking points to claim that the amount of mercury released from fillings is too small to matter, despite the fact that many other countries have banned its use. Mercury is considered hazardous waste from the EPA and OSHA, and handled with OSHA regulations before it goes into your mouth, and when it comes out and hits the dental tray. However, when it’s in your mouth it is considered safe.  That contradiction insults our intelligence and comes before Congress almost every year to change the level of danger of an amalgam filling to what it is when it’s not in your mouth: “hazardous waste”.  Yes, it’s true, if it were labeled correctly, and if you have silver fillings in your mouth, you have “hazardous waste” in your mouth every day.  The reality is whether it’s labeled that way or not, YOU DO!  And that goes beyond just insulting our intelligence; it’s DEAD WRONG and almost ruined my life and is ruining millions of lives unknowingly.  At least give us informed consent to make an educated choice of whether to put this poison in our mouths or not.

Amalgam illness is a 30+ year illness. You can have fillings for years, and over time the mercury vapor is slowly bio-accumulating in the brain.  So most people never correlate their unwanted symptoms with their fillings.  It took me years to make the connection and some people will spend thousands on medications and supplements and never get to the true cause of why they are not well.

So all that said, and you can tell it angers me, what’s the ADA’s current rationale regarding mercury poisoning?

Dr. Grieco: It’s a widespread litigation issue, bigger than tobacco, and much panic could result. Dr. Boyd Haley testified in Congress before the FDA regarding mercury poisoning from amalgam fillings. The ADA, on the other hand, had no credible evidence ensuring the safety of the fillings. Amalgam fillings are banned in Europe. The FDA's own scientific panel told the agency that amalgam use is not safe for children or pregnant women. Why then is it ok for everyone else?

Dr. Pompa: It’s crazy. Our environment is better protected than we are. One gram of mercury can pollute a 20 acre lake and disrupt the ecosystem. Imagine the impact of multiple fillings in your mouth. The skull and crossbones are on the amalgam bottle, but we’re still putting it in our mouths.

 

Dr. Grieco: There is no evidence to NOT be concerned (see more HERE). Consider the physical properties of mercury. The melting point is between 60-70 degrees, and our mouth temperature is 98.6; therefore, dangerous off-gassing is constantly occurring.

Dr. Pompa: Why is it so important to remove silver fillings correctly, including proper pre and post-removal treatment?

Dr. Grieco: Pre-operative treatment is crucial. The body’s detox pathways, like the kidney, liver, and digestion, need to be working properly. The procedure is still an insult to the system. At our office, we give activated charcoal supplements to patients prior to the procedure. They are then fully draped in sterile cloth, with only their mouth exposed to a rubber dam. We use high-speed air suction, a lot of water, and an IQ air filter [negative ion exchange] during the procedure to capture any airborne mercury that is released from the fillings.  If the patient is sedated, you can cross the midline; if not, only one side of the mouth can be done at a time, considering the charges of the fillings. The most negatively charged fillings must be removed first.  Then, a pre-tested bio-compatible material is input in place of the amalgam fillings.  It’s not rocket science, and this method protects both the patient and the dentist. During the procedure, me and my staff wear respiratory masks and are fully covered. Afterwards, everything is thoroughly cleaned and disposed of as biohazard waste.

I also want to mention that dental offices are one of the biggest polluters of our environment. If the mercury released during amalgam removal is not properly captured and filtered during the procedure it’s very hazardous.  A dental supplier can easily set up a unit with an amalgam mercury trap, which captures the mercury. This is an easy way to prevent pollution of our water systems.

Dr. Pompa: Important point. I hope people can appreciate how dangerous the procedure can be. I see so many clients suffer from incorrect amalgam removal. Some get sick immediately post removal by breathing in the mercury vapor released during the procedure.  Others have a “honeymoon” period, where they feel better for 6 to 9 months then get very ill. I believe this is related to the galvanism; once the electrical current is removed, people initially feel better, but it doesn’t last. When the fillings are removed, mercury starts moving out of the body. This stage is what I call “the crazies.” To learn more about it, read my three part article series “When detox is dangerous”.  Once the fillings come out, metals will begin to mobilize throughout the body, unless proper chelation is initiated.

Now let’s move on to discussing root canals. What are your thoughts?

Dr. Grieco: It’s a slippery slope. Many of my patients have root canals, and there are pros and cons of which patients need to be educated. Famed dentist Dr. Weston Price’s did a root canal on his son’s front tooth, and he later died of a heart attack. Dr. Price implanted his son’s extracted root canal tooth into numerous rabbits, all of which then died of heart attacks. So evidence of the toxicity of root canals has been around for years. Dr. George Meinig, the founder of the American Association of Endodontics, wrote a book on the dangers of root canals and how they can damage our health. Toxic bacteria surround root canal teeth and contribute to inflammation and thereby other disease.  There is a lot of controversy around the topic, since this procedure is so commonly performed; however, there’s evidence that it’s a contributor to the modern disease process.

Dr. Boyd Haley has been instrumental in teaching about the toxic bacteria surrounding root canal teeth. Often, we recommend that a patient has root canal teeth removed along with any amalgams present. However, this situation brings up the issue of cavitations in the jaw bone which have similar toxic bacteria that root canal teeth carry. It’s a huge issue.

Dr. Pompa: Dr. Haley was researching “safe” root canals, i.e. pain-free. Haley’s research found anaerobic bacteria at high levels around root canal teeth and concluded there really is no safe root canal. There are biological dentists who feel they can perform the procedure safely, and others feel it’s impossible to make the procedure safe due to the thousands of microtubules that contain these bacteria.

What's your take on this debate?

Dr. Grieco: Dentists are now using lasers and oxygen ozone therapy for root canals. Dr. Phil Mollica, a pioneer in ozone therapy, says that it can be sterile, but it’s only a matter of time before the bacteria work their way back into the microtubules and find a place to live. Long-term, there’s no safe root canal; it can be sterilized for 24-36 hours post-procedure, maybe, but after that who knows what happens.

Dr. Pompa: So what can people do? There are only three options: root canal teeth can be removed and a gap left in their place; you can get a non-metallic [ceramic] Maryland bridge; or you can get an implant, made of either titanium or ceramic. Correct?

Dr. Grieco: It’s crucial that all material put into the mouth is proven to be biologically compatible, via blood testing, with the patient. Muscle testing can also be used. However, I believe the most accurate way is a Clifford’s blood test, which most biologically safe dentists would recommend.

Dr. Pompa: I’d like to also note the health risks for the dentists performing these dangerous procedures.

Dr. Grieco: Yes, even at low levels of exposure, higher levels of mercury are observed in urine, and the more fillings dentists remove appear to be correlated to a prevalence of neuropsychological and muscular disorders. Dentists also have the highest suicide and divorce rates of doctors, and tend to suffer more memory loss, insomnia, depression, and chronic fatigue and hand tremors.

Dr. Pompa: Thank you again for all that you do, Dr. Grieco, working on the front lines risking your health for the greater good.A word from Dr. Pompa

It was such a pleasure to bring you this interview with Dr. Grieco because I tell my story often, but no one, until now, has heard this part of the story.  Few people risk their reputation and career and say “I was wrong” and change the way they do everything. I pray that more dentists will make that bold decision.  I pray that more will simply step out and look at the real science and get beyond what the ADA says or their biased funded research.

I’d like to reiterate the importance of proper heavy metal detox after the procedure of amalgam removal. As I mentioned, chelation must begin four days post-amalgam removal or new problems can arise.  I see so many people who, years after getting their amalgams out, are still sick and often times more sick because they never detoxed correctly or at all.  Heavy metal detox is often performed incorrectly by regular MDs and by alternative health practitioners. Some alternative practitioners use chlorella and cilantro to chelate metals, but taking these can stir up and redistribute metals, making symptoms worse because they are not true chelating agents. Other practitioners use IV chelation, which has been shown to be dangerous and ineffective. IV chelation therapies pull a lot of heavy metals all at once but do not stay in the body long enough and so can also cause redistribution of heavy metals.  I tried my fair share of chelating agents while attempting to detox, and the method I created through my own trial and error saved my life. I encourage anyone who believes they may have heavy metal toxicity to seek the proper method of true heavy metal detox.  This is the reason that it is crucial to work with a practitioner trained in proper heavy metal detox. Please read the article series, “When Detox is Dangerous,” as it explains the many pitfalls in the area of heavy metal detox and will begin the journey to greater understanding.

This is such an important topic, and knowledge is power. Life can get better when you remove the cause of your sickness (R1). The process takes time, but you can get your life back. I believe God allowed me to go through this trial to bring the message to the many suffering without answers.

If you would like more information on working with me or a practitioner trained in proper heavy metal detox, please contact my office.

Dr. Derek Grieco’s office (Pittsburgh, PA area): CLICK HERE

To find a biological dentist in your area: CLICK HERE

More information: CLICK HERE