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Burst Training – A Top 5 Strategy To Create Your Best Health Ever

180° Solution™ Strategy #4: Burst Training

If you’re anything like me, you don’t have hours to spend at the gym every week to achieve a lean, toned physique. Fortunately, I don’t have to and neither do you. I’d like to let you in on my secret for rapid weight-loss, fat burning and aging slower. It’s an exercise strategy called burst training (aka High Interval Intensity Training or HIIT), and remains my all-time favorite work-out to help me stay in peak physical condition and anti-age. It’s incredibly effective and efficient, and generates fat loss for hours after the actual workout. Studies show a contrast between endurance type of exercise (low intensity) and burst training (high intensity) for weight loss and aging. The burst wins out in both cases and yet takes far less time, and you don’t even need a gym to do it. Amazing results in a minimal time frame, no gym required. Sound too good to be true? Read on to learn more about burst training, the science behind why it works, and ideas for a workout routine that will help get you into the best shape of your life.

Burst Training – A Top 5 Strategies To Create Your Best Health Ever!

What is Burst Training?

woman burst training

Burst training involves exercising at your maximum capacity for 30-60 seconds (or “bursts,” where it’s tough to breathe), immediately followed by one to three minutes of very low intensity exercise or complete rest. You can do it anytime and anywhere, with no special equipment needed. Whether in a gym, hotel, or the great outdoors, you can fit in a quick burst training session. There are endless ways to burst (read on for ideas) and it only takes about 10-15 minutes per workout, two to four times a week to reap the benefits. This figures to less than an hour of exercise each week, and more time to spend doing the things you love.

Why it Works

Burst Training helps to boost human growth hormone (HGH)

HGH, the “fountain of youth” hormone, is produced in the pituitary gland and stimulates growth, cellular reproduction, and regeneration. It plays a role in maintaining all human tissue, and it’s impossible to increase muscle mass and bone density without it. HGH has the ability to turn back your body’s biological clock, help you decrease body fat and inflammation, build muscle, boost immunity, maintain a sharp mind, and also increase energy levels and libido. Hence the reason for the buzz. A 2003 study showed that burst training for just 10 minutes spikes HGH because the high intensity movement increases lactic acid levels above their threshold (which occurs when you feel the “burn” of intense exercise).

The body will also raise HGH as an adaptation to replace the stored glucose (glycogen). During high intensity training, the source of energy is stored glucose in the form of glycogen not fat. But if no fat is burned during the exercise, why is it so effective for weight loss? Great question, and the answer is always in adaption and survival. The body knows it needs the stored glucose for fight or flight: basic survival. Therefore, it will raise its anabolic type of hormones, like HGH and testosterone, to burn the fat after exercise for 36 hours (on average) to replace the stored energy. What would you rather do, burn fat for 30-60 minutes during exercise or 1 or 2 days after 10-15 min of exercise? When it comes to weight loss and anti-aging it’s always about hormone manipulation. I hope you are starting to see this theme in the series of strategies.

HGH is currently used as a prescription drug to treat growth disorders and to increase vitality. But why not support the body to naturally produce more HGH using burst training? Along with bursting, HGH is secreted during deep and restful slumber (REM sleep). Therefore, to optimize HGH perform regular burst training sessions and get enough quality sleep.

Burst Training supports fat burning post-workout

During exercise, the body also creates an “oxygen debt” which it then must work to pay back. The pay back, or recovery process, requires energy, and similar to what I described above, the body oxidizes its own fat stores to meet this increased energy need. Low intensity workouts don’t require as much post-exercise metabolic repair, thus the metabolic benefits and results are not nearly as impressive. On the other hand, the harder you work out, the greater the metabolic debt that is created and needs to be restored, and that repair process continues for hours and days after an intense workout. Burst training = massive fat burning. Enough said.

Blood sugar levels are massively affected by grain consumption.

Studies show that burst training is far more effective for fat loss than standard cardio, and regular bursting has been shown to significantly increase both aerobic and anaerobic fitness, which offers many long-term health benefits. One study compared a 20 week endurance training program with a 15 week bursting program, and results showed the bursting regime produced a nine-fold greater subcutaneous fat loss than the endurance plan. While many current exercise programs focus on moderate intensity cardio exercise regimes, like jogging for an hour, these programs typically result in limited weight loss and fat burning. If you want rapid weight-loss to occur, the intensity MUST be taken up a notch.

Bursting vs. Endurance Training

Endurance training involves training the aerobic system more than the anaerobic, and increases cortisol (the “stress hormone” produced by the adrenal glands) when done in excess. Chronically raised cortisol leads to oxidative stress, inflammation, a decrease in HGH, and a lowered production of anabolic hormones which “build up” organs and tissues and increase muscle mass. While all exercise produces cortisol, it can be good or bad for the body depending upon the activity. Burst training increases cortisol for a short period of time, whereas endurance training increases cortisol chronically, never pushing the body intensely enough to trigger HGH to attain its fat burning and anti-aging benefits. Moreover, prolonged, strenuous endurance exercise, such as marathon running, increases inflammatory markers and even the risk of sudden cardiac death.

Conversely, burst training allows you to reap the benefits of both aerobic and anaerobic exercise, massively boosting HGH and anabolic hormones and burning stored glucose, thereby helping you lose weight, look younger, and get lean more quickly. Compare a marathoner to a sprinter: isn’t it typically the long distance runner who appears to be aging prematurely? This is because endurance athletes are always battling oxidative stress. The training notion of “staying in the fat burning zone” is a myth, and burst training is a 180° Solution™ approach to get to your best body through exercising smarter, not harder.

I must note that as an avid cyclist, I’m by no means against endurance training, as it does have its benefits and I enjoy it greatly. However, when it comes to anti-aging, fat burning, and weight-loss, burst training wins the race. It’s simply a faster and more effective way of getting into shape considering how God designed the body to function. We were meant to chase down prey, not run for 26.2 miles, while slurping down a sugary energy gel to boot.

Stress and Rest

Burst training is a great example of the stress and rest principle in action (watch my demo video here). Stress and rest involves periods when the body is pushed to the physical limit (stress), followed by time for the system to recover (rest). The stress is a good stress, or eustress, and is key to our mental and physical growth and well-being. But the resting period is just as crucial as the intense period of exertion; therefore, adequate resting time needs to be taken between sessions for best results. I suggest bursting two to four times a week, but as always, listen to your body and experiment to see what works for you. Starting “slow and low” is a good bet, especially if you haven’t been exercising regularly.

Faster Results with a Multi-Therapeutic Approach

Want to see more results even faster? Combine burst training with intermittent fasting. The duo works like magic to supercharge fat loss and also improves brain function and hormone sensitivity (read more here), and if you’ve read my past posts, and are picking up on this theme, you know that the key to weight-loss is fixing your hormones. Adaptation to the stress created from burst training is the reason a hormone shift occurs. Combining the two techniques further raises HGH, and also makes you more hormone sensitive, a key to staying young and lean. While bursting and fasting are recognized as stand-alone strategies to improving health and optimizing hormones, incorporating both into your routine take the effects to a whole new level.

Combining the strategies may help your brain too. Both intermittent fasting and burst training are cited as ways to improve memory, and when therapies that positively affect the brain are combined, a synergy occurs which slows dementia and cognitive decline. I’ve found this model of combining multiple proven strategies to make an impact with many clients who have improved brain function, balanced hormones, and dropped stubborn weight by combining fasting, bursting, and following the Cellular Healing Diet. I call it a Multi-Therapeutic Approach (or MTA, read my article about it here) and have it been using it clinically for years. The combination works, and I believe the synergy is why the results are so incredible.

This MTA is easy to follow: simply do a burst training workout on a fasted stomach in the morning. I typically wake up, drink a cup of organic coffee with a splash of grass-fed heavy cream or MCT oil, and get a burst training session in first thing. Remember, I haven’t eaten since my sizeable high fat/moderate protein/low-ish carb dinner the evening before, and won’t eat again until lunchtime rolls around in the late afternoon. It takes a little time to get to the state of not becoming famished while fasting for 16-18 hours, especially when you do a hard workout. However, the more you train your body to burn fat to replace energy stores (glycogen), the longer you can last and not become hungry, since you’re becoming an efficient fat burner. If you can’t fast for such a long period, even waiting 2-3 hours after a workout before eating promotes a rise in HGH, which helps to make you a fat burner. Fasting pre-workout: another 180° Solution™ strategy for weight loss and better health.

Getting Started

There are endless ways to do a burst training workout. The goal is to get your heart rate to the point of not being able to talk well because you are breathing so hard. Check out these videos to get ideas and watch me in action: 10 Minute Workout, CHTV Episode 39 – How to Intermittent Fast and Burst Train, & Integrating Burst Training. Simply running up and down stairs or in place, doing pushups, sit-ups, or squats for 30-60 seconds with 1 minute breaks for about 10 minutes are all that is needed for results. Don’t worry about the funny looks from passers-by as you sprint up a hill: you’re becoming a lean, mean fighting machine.

Try this basic bursting workout outside or on a treadmill:

  • Sprint hard for 30 seconds
  • Rest for 1 minute
  • Repeat 4-5 times, increasing sprinting speed if possible

As far as my personal bursting regime, during wintertime I like to get outdoors and go skinning in the beautiful Utah mountains, which involves literally skiing UP the slope before you ski down: no easy feat (for more about skinning read about working out while fasting). In warmer months, or when indoors, I do interval sprints, burpees, weight lifting, high jumps, and good old fashioned calisthenics. Biking and swimming can be burst training sessions too. Just remember to burst on a fasted stomach for enhanced results.

Note: I’m often asked “Can I do more sets or longer intervals?” The answer is yes. However, wait till you are in better shape. Studies show that for the average person, more exercise did not reap better results for weight loss. I do believe trained athletes, or those in great shape, benefit from some longer intervals of high intensity and/or more intervals.

Late-Day Workouts

Not a morning person? You can do an afternoon workout and wait two hours afterwards before eating and get similar results. For an evening workout it gets a little trickier to experience the benefits; therefore, I would suggest fasting and bursting one day over the weekend and perhaps one other day during the week. You can also fast and burst one day a week, but it will take some time to work up to it, so be patient with yourself. You can also try this strategy: don’t eat at all during the day (except maybe some good fat like coconut oil or MCT oil), workout after work in the evening, and then come home and eat two hours later. Now, you might want to chew a family member’s arm off by the time you get home, but simply remind them that “it’s just another survival response.”

Burst Your Way to Better Health

Contrary to popular belief, as with all 180° Solution™ strategies, more is not actually better when it comes to exercise. Working out for less than an hour a week is all that is needed to start shedding excess weight, burning fat, and looking younger. Burst training leverages the body’s innate method of survival and energy conservation, and we are simply taking advantage of its natural response. I’ve observed remarkable personal and clinical results using bursting, especially in combination with intermittent fasting, and know that it supports rapid weight-loss and provides many other benefits, as noted. However, the proof is in the pudding: try burst training for yourself. Have fun with this powerful tool, and remember for the best results GO 180°!

Other Articles in this Series:

Strategy 1: Controlling Blood Glucose

Strategy 3: Intermittent Fasting

Strategy 2: Diet Variation

Strategy 5: PompaCore Cellular Detox™

Key Takeaways for implementing burst training: 

  1. Incorporate burst training workouts into your routine two to four times per week.
  2. Start “slow and low,” especially if you haven't been exercising regularly.
  3. To accelerate results, implement the Multi-Therapeutic Approach and burst on a fasted stomach, ideally first thing in the morning.
  4. Remember the Stress and Rest principle, and allow adequate time between bursting sessions for proper recovery.

Burst Training – Top 5 Strategies for Your Best Health Ever

Edited by Meredith Dykstra 

Dieting and Detox: How to Lose Toxic Fat for Good

I believe toxins are the number one reason why people can't lose weight today: our toxic world is literally making us fat. The water we drink, air we breathe, products we use and food we consume all affect the amount of toxic weight we carry. We can only control our environment to a certain extent. As a result, we must take charge of the things in our lives we can change if we want to look and feel good, and little is more important than our daily diet.

A steady intake of toxic foods year upon year will catch up with you sooner or later and take a toll on your waistline and health. Toxic foods include bad fats such as hydrogenated vegetable oils, refined sugars, grains, genetically modified foods, low-fat and fat-free processed diet foods, and conventionally produced meat and dairy products. Eating these toxic foods on a regular basis deprives the body of essential nutrients needed to detoxify naturally. When in a state of nutrient deprivation, the body becomes stressed and stores fat for protection. To stop the cycle of toxic fat storage in its tracks, proper dietary and lifestyle changes must be made to generate PompaCore cellular detox and lasting weight-loss.

Why Weight Loss Stops or Even Rebounds

When most people follow a diet they initially lose weight. Toxins are released into the body when this fat is burned. The fat loss causes the redistribution of toxins throughout the body. The released toxins then drive the inability to lose weight or the state of weight-loss resistance.  The “rebound” effect of weight gain can also occur here, despite eating the same diet that allowed for the initial weight loss. Conversely, when the proper diet is combined with PompaCore Cellular Detox the outcome is quite different.  Following the proper diet with cellular detox avoids the rebound effect and is a must if you desire permanent weight loss.

Poor Diet: Toxins stress the body at the cellular level and stimulate the vicious rebound cycle of weight-loss resistance.

Proper Diet plus Cellular Detox: Following the proper diet ignites healing and detoxification at the cellular level. When provided the right nourishment, the body has the nutrients it needs to burn fat for energy and avoids the rebound effect.

How Toxins Cause Weight Gain and Hormone Problems

Toxicity affects our hormones and triggers weight-loss resistance. So, in order to lose weight you have to fix your hormones. Leptin is the hormone that tells the brain to burn fat for energy. If the brain is not receiving the correct message from leptin due to toxic overload, the body will not burn fat for energy. Lasting weight loss is therefore not possible when the body is in a state of toxicity.

What is the Proper Diet to Lose Toxic Fat?

The fastest and most effective way to jumpstart the release of toxic pounds is to follow my whole foods based Cellular Healing Diet. When treating a patient who needs to lose toxic fat, I always begin by addressing the reduction of inflammation in the body, which is at the root of modern disease. A body carrying toxic fat is an inflamed body. Lasting weight-loss will not occur until inflammation is under control, and the approach must begin at the cellular level. Following the Cellular Healing Diet allows the body to heal and recharge its 70 trillion cells, and assists in the removal of toxins and the regulation of hormone function. To immediately begin decreasing inflammation and promoting detoxification and hormone regulation, start with these three fundamental changes right now:

Remove Bad Fats and Replace with Good Fats

Bad fats found in the form of hydrogenated vegetable oils, trans fats and rancid vegetable oils create toxic cells leading to chronic inflammation and many health conditions including cancer, chronic fatigue syndrome, and the inability to lose weight. On the other hand, good fats such as organic coconut oil, grass-fed butter, pastured eggs, heavy cream, MCT oil, raw cheese and nuts, and cultured yogurt work to decrease inflammation at the cellular level. Good fats (or “God fats”) are the most important, yet absent, nutrient in the modern American diet.

Change the Meats You Eat

Conventional and organic, grass-fed meats are not created equal. When conventionally raised cows are fed an unnatural diet of genetically modified grain instead of grass, changes take place in the cow’s fatty acid ratio and denature the good fats into toxic fats. Conventionally raised meat has fatty acid ratios very disproportionate to those of organic, grass-fed meat. When toxic meat is eaten it creates inflammation and toxicity in your body leading to weight gain. Ditch feedlot meat, pumped full of antibiotics and hormones to boot, and choose organic, grass-fed meats raised as God intended, to aid in losing toxic fat.

Remove ALL Processed Grains and Refined Sugars

To restore and heal a toxic cell, you must remove sugar and everything that your body turns into sugar from your diet. Removing grains from your diet controls inflammation by eliminating a sugar called amylose. Amylose is present in all grains except corn, and triggers inflammation by spiking blood sugar, especially in those suffering from inflammatory conditions like heart disease, arthritis, chronic fatigue, fibromyalgia, and IBS. By removing dietary sugars, your blood sugar and insulin levels will regulate, inflammation will decrease, and true detoxification and weight-loss will occur.

Detox Support

To enhance cellular detox and weight-loss include the Intracellular Detox System (GCELL and BIND), along with proper diet. The unique system has two components which work synergistically to help the body detox as smoothly and quickly as possible. The first component of the IDS is called Gcell and it raises and supports the production of glutathione, nature’s most powerful antioxidant found in every cell in your body.  The second component of the system, called BIND, literally binds to toxins in your gut and prevents the reabsorption or redistribution of toxins, common issues in other forms of detox that can cause dangerous symptoms. The IDS is a proven system and is included in every one of my detox and weight-loss protocols.

Supercharging Toxic Fat Loss

In addition to following the core principles of my Cellular Healing Diet, I suggest adding intermittent fasting to your routine to accelerate the loss of toxic fat. Intermittent fasting is an extremely powerful and ancient tool for healing and decreasing inflammation in the body and consists of only ingesting liquid for a certain amount of time. Fasting gives your gut a break from digesting food, thereby allowing it to heal from issues such as leaky gut, which may be present and impeding the loss of toxic fat. Leaky gut is a condition in which the tight junctions that make-up the gut wall become inflamed and cause undigested food proteins to leak across, resulting in persistent systemic inflammation. Leaky gut is an epidemic condition in America and most people are unaware that it is contributing to their health challenges and weight-loss efforts. Fasting is also helpful in bringing nutrition to a body that is depleted of nutrients due to a toxic modern diet and lifestyle. I recommend fasting on high-quality whey water or bone broth made from the bones of 100% grass-fed cows for the most healing and detoxifying effects.

Far Infrared (FIR) sauna therapy is another effective tool to boost weight-loss. FIR saunas heat the body from within and stimulate its basic functions including increasing blood circulation and metabolic rate. Infrared therapy can even emulsify cellulite. FIR saunas encourage the body to detoxify from the deepest cellular level and can aid in burning 300 to 400 calories during a 30 minute session. Besides supporting weight-loss and detox, FIR sauna therapy also enhances immunity, relieves pain and stress, heals skin conditions, and promotes cellular regeneration and overall improved health.

Take Home Message to Drop Toxic Weight

  • To lose weight you need to fix your hormones and decrease systemic inflammation by lessening your toxic load
  • Cut out refined sugars, grains, bad fats and conventionally raised animal protein
  • Add in plenty of good fats and organic, grass-fed meat to your diet
  • Experiment with intermittent fasting to heal your gut
  • Include Far Infrared sauna therapy and detox support supplements  to accelerate weight-loss

 

Without a doubt, toxic dieting drives your body to hang on to fat. Carrying around toxic fat not only takes a toll on your self-esteem, but increases the likelihood of developing many obesity-related diseases, including cancer, diabetes and heart disease.  But you can start to heal and detox your body from the cellular level by implementing my three dietary changes, and further enhance your efforts by including intermittent fasting, cellular detox support supplements and FIR sauna therapy in your routine.  Making these changes will require you to modify your lifestyle. However, I know that they work because these changes have impacted my life for the better and allowed me to heal from my own debilitating health challenges. Once you’ve made these changes, continue to incorporate more healing foods (see my top healing foods list here) and less toxic foods (see my toxic foods to avoid here) in your diet and you will be well on your way to looking and feeling your best.

Nutrient-Dense Smoothies: Ultimate Smoothie Recipe Guide

Nutrient-Dense Smoothies: There is no doubt that easy-to-digest smoothies can be one of the best ways to break your daily fast. This guide will provide you with some of the keys to making your smoothies super nutritionally dense, and includes ten nourishing smoothie recipes!

smoothie-guide

A Few Tips to Up the Nutritional Density of Your Smoothies

Nutrient-Dense Smoothies: Sneak in the Good Stuff

Some of the most nutritionally dense foods are things we don’t love to taste. Be it bitter greens or liver– some of the healthiest foods don’t taste appetizing (especially first thing in the morning). The great thing about smoothies is that you can easily sneak in 1-2 small doses of super healthy ingredients without even tasting them. Whether you’re trying to fool kiddos or your taste buds, pick one or two ingredients to put into your smoothie to up the nutritional game.

Some examples to super-boost your smoothies:

  • One serving of bitter greens (like arugula, dandelion greens, or kale)
  • One tablespoon or liver (raw or cooked, you can simply keep single servings of liver in your freezer and just add a cube into your smoothie)
  • One teaspoon of your favorite adaptogenic powders like tonic herbs or medicinal mushrooms (maca, reishi, ashwagandha, chaga, cordyceps, lion’s name, or he shou wu)
  • One serving of unsweetened superfood powder

Choose a Better Liquid

Smoothies require a liquid base to blend with other ingredients, and one great way to increase nutritional density is to choose a better liquid than water or fruit juice. Fruit juice contains a massive hit of sugar without the blood-sugar balancing fiber. Although water is a better option than fruit juice, there are even better options out there to increase your nutritional benefits.

Some examples of nutritionally dense liquids to base your smoothie on:

  • Cold bone broth: full of minerals and gut-healing collagen/ gelatin. The flavor goes unnoticed. You can also up the protein by adding a bone broth powder.
  • Cold tea: simply store a jug of your favorite tea in the fridge, ready to add a mineral (and flavor!) hit to any smoothie
  • Coconut milk: will add a nice thickness and creamy flavor to your smoothie plus the benefit of the MCT fats and vitamins from coconut
  • Coconut water: a great clear, light, and relatively unflavored liquid that is full of minerals and natural sugars. Coconut water is an excellent option for a refreshing post-workout smoothie base!

Probiotic Hit

We all know that probiotics help support a healthy gut, and sneaking in some probiotics to your smoothie is so easy! You can simply dump a capsule of probiotics into your smoothie before you blend it, or add a few tablespoons of your favorite yogurt or kefir (coconut, goat, or cows milk)!

Nutrient-Dense Smoothies: Don’t Forget Your Protein & Fat

Including a source of protein and fat in your smoothies will ensure a more balanced glycemic index and a more nutritionally balanced drink that will keep you satiated for hours. Smoothies used to be typically fruit, juice, and ice blended up, which are high sugar and low satiety.

Some ingredients that can help boost the protein and fat content:

  • A tablespoon of nut butter (like cashew, peanut, almond butter) or coconut cream
  • A small handful of whole nuts
  • ½ an avocado
  • 1-2 scoops of collagen powder
  • 1-2 scoops of bone broth protein powder

10 Nourishing Smoothie Recipes

Nutty Cacao Smoothie

nutrient_dense_smoothies

Ingredients

  • 1 cup of coconut milk
  • ½ an avocado (frozen is ideal)
  • 1 Medjool date (pitted)
  • 1 tablespoon almond butter
  • 2 tablespoons cacao powder
  • 2 scoops of collagen powder
  • Pinch of sea salt
  • 4 ice cubes

Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, bee pollen, green supplement powder, or a probiotic capsule.

Instructions

  1. Add all ingredients to a blender and blend until smooth.

Nutrient-Dense Smoothies: Super Enzyme Sunshine Smoothie

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Ingredients

  • 2 cups of coconut milk
  • 1 tablespoon coconut cream
  • 1 cup frozen pineapple
  • 1/2 cup frozen mango
  • 1 scoop protein powder
  • 1 tablespoon bee pollen
  • 1 teaspoon turmeric powder
  • Juice of one lemon

Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, green supplement powder, or a probiotic capsule.

Instructions

  1. Add all ingredients to a blender and blend until smooth.

Berry Bliss Bone Broth Smoothie

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Ingredients

  • 2 cups of bone broth
  • ½ cup frozen blueberries
  • ½ cup frozen raspberries
  • ½ cup of frozen strawberries
  • ½ cup of tart yogurt (like greek or coconut)
  • A handful of fresh spinach
  • 1 scoop of protein powder

Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, bee pollen, green supplement powder, or a probiotic capsule.

Instructions

  1. Add all ingredients to a blender and blend until smooth.

Nutrient-Dense Smoothies: Post Workout Refuel Smoothie

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Two glass glasses of blueberry smoothie with banana on the table

Ingredients

  • 2 cups of coconut water
  • 1 scoop of protein powder
  • 1 scoop of collagen powder
  • ½ tablespoon of spirulina (or a handful of fresh bitter greens)
  • ½ a large frozen banana
  • ½ cup frozen blueberries
  • 2 tablespoons cacao powder
  • 1 heaping tablespoon of peanut butter
  • 4 ice cubes

Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, bee pollen, green supplement powder, or a probiotic capsule.

Instructions

  1. Add all ingredients to a blender and blend until smooth.

Creamy Mocha Smoothie

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Ingredients

  • 2 cups almond milk
  • 1 double shot espresso or 60ml cold brew coffee
  • ⅓ cup thick cream or coconut cream
  • ½ an avocado
  • 3 tablespoons cacao powder
  • 2 tablespoons monk fruit sweetener
  • 1 teaspoon vanilla extract or vanilla bean powder
  • 3 ice cubes

Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, bee pollen, green supplement powder, or a probiotic capsule.

Instructions

  1. Add all ingredients to a blender and blend until smooth.

Nutrient-Dense Smoothies: Super Greens Smoothie

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Ingredients

  • 2 cups of coconut water
  • 1 frozen banana
  • ½ cup frozen pineapple
  • 1 large celery stalk (chopped)
  • 1 handful of fresh spinach
  • ½ cup of cucumber
  • 1 teaspoon spirulina
  • 1 tablespoon of chia seeds
  • 1 tablespoon of coconut cream

Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, bee pollen, green supplement powder, or a probiotic capsule.

Instructions

  1. Add all ingredients to a blender and blend until smooth.

Vanilla Smoothie

nutrient_dense_smoothies
Protein Milkshake With Oats, Banana in jar with paper drinking straw on concrete background. Closeup view, selective focus. Concept of vegan sporty healthy lifestyle

Ingredients

  • 1.5 cups of almond milk
  • ½ cup of yogurt (cows, goats, or coconut)
  • 1 heaping tablespoon cashew butter
  • 1 teaspoon vanilla bean (powder or extract)
  • 1 frozen banana
  • 2 scoops of vanilla protein powder
  • 1 teaspoon of flax seeds
  • Pinch of sea salt

Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, bee pollen, green supplement powder, or a probiotic capsule.

Instructions

  1. Add all ingredients to a blender and blend until smooth.

Nutrient-Dense Smoothies: Peanut Butter & Jelly Smoothie

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Ingredients

  • 1.5 cup of nut milk
  • ⅓ cup frozen blueberries
  • ⅓ cup frozen raspberries
  • 2 scoops collagen powder
  • ½ tablespoon chia seeds
  • ¼ teaspoon cinnamon powder
  • 2 tablespoons natural peanut butter

Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, bee pollen, green supplement powder, or a probiotic capsule.

Instructions

  1. Add all ingredients to a blender and blend until smooth.

Nutrient-Dense Smoothies: Mint Chocolate Chip Smoothie

nutrient_dense_smoothies
yummy vegan Mint Chocolate Chip Smoothie Mug

Ingredients

  • 2 cups of coconut milk
  • ½ frozen banana
  • 5-10 fresh mint leaves
  • 3 drops of mint essential oil
  • ½ an avocado
  • 1 handful spinach
  • 1 scoop plain or vanilla protein powder
  • ⅓ cup yogurt (cow, goat, or coconut)
  • ¼ cup cacao nibs (to top)

Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, bee pollen, green supplement powder, or a probiotic capsule.

Instructions

  1. Add all ingredients to a blender except the cacao nibs, and blend until smooth. Add cacao nibs and stir in using a spoon.

 

Nutrient-Dense Smoothies: Cookie Dough Smoothie

nutrient_dense_smoothies

Ingredients

  • 1.5 cups almond milk
  • 1 heaping tablespoon of cashew butter or almond butter
  • ¼ cup cashews
  • 1 teaspoon vanilla bean (extract or powder)
  •  2 Medjool dates (pitted)
  • ¼ cup yogurt (cows, goat, or coconut)
  • 2 scoops collagen or vanilla protein powder
  • 1 tablespoon hemp seeds
  • ½ teaspoon cinnamon powder
  • 4 ice cubes
  • ¼ cup cacao nibs (to top)

Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, bee pollen, green supplement powder, or a probiotic capsule.

Instructions

  1. Add all ingredients to a blender except the cacao nibs, and blend until smooth. Add cacao nibs and stir in using a spoon.

Add the best antioxidant to your smoothies: Cacao Bliss!

I was so excited when I found out about the power of a unique type of Peruvian chocolate. You see, most chocolate is grown over on the west coast of Africa. But small batches of chocolate also come from the jungles of Peru. And the difference is incredible. Peruvian cacao is not only sweet like regular milk chocolate— It’s also one of the healthiest and highest antioxidant foods on the planet. This unique chocolate isn’t processed like mass-produced chocolate and contains no unhealthy fats or sugars, so that all of its health benefits aren’t just preserved, but maximized.

Being 12x healthier than blueberries…

16x healthier than kale…

 And 37x healthier than even broccoli.

This delicious chocolatey gift has been the food of emperors for nearly 2,000 years. And the growing process was finally perfected during the late Incan empire. Which is what gives us this unique Peruvian chocolate that not only tastes delicious but can also…

  • Promote healthy blood sugar
  • Reduce free-radicals & fight inflammation, thereby slowing down aging in the body
  • Make you fall asleep faster and STAY asleep through the night
  • Even help to prevent brain aging

<<<<get some of this amazing Peruvian cacao here!>>>

Eat Fat to Lose Fat

Eat fat lose fat? The idea seems ludicrous, contradictory at best, dangerous at worst. You have to eat fat to lose fat? To many, that seems like a fast track to weight gain, cholesterol problems, and all of the health issues that a diet high in fat can bring. But there’s a myth at play here, and I can assure you that it’s not what you think and it is the ideal way to lose weight fast.

The truth is that eating good quality fats really can jump-start weight loss, and that’s not all. Studies show that a diet high in good fats1 can:

  • Help to lose weight fast and sustain fast weight loss
  • Fight cancer
  • Assist with degenerative brain disorders like Alzheimer’s disease
  • Help to balance hormones
  • Insulate vital organs
  • Optimize brain health
  • Increase nutrient absorption from food
  • Lower blood pressure
  • Work against oxidation and aging in the body’s cells

In my experience working with countless clients, many struggling with weight loss resistance discover that a high fat diet is the only diet that works for them. Good fats help to nourish our bodies, boost energy levels, and heal on a cellular level. It’s the miracle diet that isn’t a miracle. At the root of a high fat diet, also known as a ketogenic diet, is a process called ketosis.

What is Ketosis?

According to WebMD, “Ketosis is a normal metabolic process, something your body does to keep working. When it doesn't have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones.”2

Ketones are a byproduct from your body burning fat, both from fat stores and fat that you eat. They are measurable in blood and urine with blood levels giving you a more accurate reading in my opinion. Low levels indicate that your body is in a state of ketosis, which is helpful in monitoring your metabolic state while on a ketogenic diet. Pregnancy and extended exercise can also cause your body to begin burning fat. High levels of ketones in the body, especially if you are not on a ketogenic or low carb diet, can indicate diabetes or a serious, but very rare, condition called ketoacidosis, so always be sure of your current state of health before beginning a new diet of any kind.3

Starting a Ketogenic Diet

Ketogenic diets are hallmarked by high intake of good quality fats, moderate protein intake, and low carbohydrate intake. Starting out, I recommend a ratio of up 70-80% fat, 15-30% protein, and 5-10% carbs are typical with a ratcheting up of healthy carb intake as the weeks progress. Carbohydrate intake generally needs to be below 20 grams a day to trigger ketosis, and a short fasting period before starting isn’t a bad idea. You’ll notice that this isn’t a low carb/high protein diet at all. I recommend that you keep your protein intake moderate. Too much protein in the diet can drive inflammation in the body, and that’s just what you’re trying to avoid. For more details on this, and a high fat for weight loss diet, watch our CHTV Episode 62: Eat Fat to Lose Fat. We have a great conversation about how to start a healthy diet high in fats, how to maintain it, and how great you feel when you’re eating to heal your cells and optimize health.

Note: This diet is not for everyone, and can simply be used as a tool for healing weight-loss resistance and other conditions. Once good health is achieved, you may return to following a diet that suits you genetically, or the Cellular Healing Diet. However, some people should stay on the ketogenic diet for life to have lasting energy and remain lean.

You can see from the video that maintaining a high fat diet doesn’t have to be complicated, and is full of delicious, satisfying foods. This is key. Fats in the diet help you to feel more satisfied and full. This helps to combat overeating and prevents you from feeling like you’ve deprived yourself (you haven’t!), the exact opposite of what happens when you eat too much glucose. Eating a lot of carbs tends to produce cravings for sweet foods, and actually stimulates you to eat more. It’s no great leap to see how an overabundance of carbs in the diet can lead to overeating and weight gain.

There is a catch, though, to eating a diet rich in fats: You must choose the right fats for your body, and avoid the unhealthy ones. Unlike good quality fats, bad fats:

  • Build up in the system
  • Can take weeks for your body to process out
  • Are toxic to your body’s cells, and lead to increased fat stores (weight gain)
  • Lead to congestion disorders like clogged arteries and heart disease
  • Drives inflammation in the body, which causes so many problems with health and healthy weight

Exchanging unhealthy fats for good, healthy fats is one the kindest things that you can do for your body’s cells, and the resulting energy levels that you feel. So which fats are bad, and which are good? Read on.

Bad Fats – Do Not Eat!

Your rule of thumb with bad fats is this: If it’s man-made, or requires high heat, high pressure or solvents to produce, don’t eat it. Many man-made oils, including anything that says “hydrogenated” or “partially hydrogenated,” are created specifically to prolong the shelf life of a fat, and the processed foods that they are added to. Trans fat content is assured in such products. Likewise, oils that require great heat and pressure or solvents to extract tend to go rancid right there in the factory before they’re even bottled. Most vegetable oils, like canola, processed in this way have to be put through a deodorization process before packaging up, or you wouldn’t go near it. The heat used to do this converts some of the unsaturated fatty acids into trans fatty acids in amounts higher than normal.

Some examples of bad fats to steer clear of:

  • Margarine
  • Canola oil
  • Vegetable oils like corn and soybean
  • Shortening
  • Partially hydrogenated lard

Good Fats – Eat these!

Opposite to harmful fats, good quality fats, or “God fats” as I like to call them, are nourishing, reduce inflammation, and are healing to the body’s cells. These oils are often cold pressed, non-GMO, and easy to find as certified organic. Good fats are what you want in your daily diet to heal your body and promote weight loss. Don’t worry about saturated fats and cholesterol too much. These are both unfairly vilified by many of today’s “health experts.” As I’ve mentioned in previous articles, saturated fat and cholesterol are actually required to make vitamin D, hormones, support brain function, and produce and restore cell membranes, since they help to compose the membranes themselves. When consumed from the right sources, these two unique fats downregulate inflammation, balance hormones to encourage weight-loss, and serve as ideal brain food to keep your body in top performance mode.4

Be sure to differentiate between which good fats can be cooked and which should not be. Generally speaking, the more saturated the oil, the better it is for cooking with. The less saturated the oil, the more likely it is to burn during cooking, and produce unhealthy amounts of trans fats. These are best consumed raw. You don’t want your oil to smoke while cooking. Burned oil is bad oil.

Examples of healthy, good fats (God fats):

  • Coconut oil
  • Butter from grass fed cows
  • Avocado oil
  • Eggs (with yolk) from pasture raised chickens
  • Nut & seed oils like almond and pumpkin (look for organic, cold pressed)
  • Olive oil
  • Hemp seed oil
  • MCT oil

You can find a lot more information on good fats, how to use them, and cellular healing in my Cellular Healing Diet Book.

Recipes with Good Fats

Need some ideas on how to incorporate healthy fats into your diet? Check out the “Recipes & Exercise” section of the website for a ton of healthy recipe ideas like:

This insanely good Baked Egg in Avocado for breakfast. I get hungry just looking at the photo.

Who says you can’t have pizza? Try this Flatbread Pizza recipe!

Kick up your butter into the stratosphere by making Grass-fed Bone Marrow Butter.

Ditch the store bought smoothies, and make your own. Most smoothies, and even freshly squeezed juices that you can find in juice bars, are glucose based. They can drive inflammation, interfere with cellular detoxification, and healing. These will combine to disrupt your weight loss journey. If you want to have delicious smoothies that are high in nutrients and healthy fats, my eBook, “Smoothies to Heal Your Gut,” is loaded with recipes, and you can get your copy for free here.

Eating for weight loss doesn’t have to taste bad or leave you feeling starved. I can tell you this, because I live it. Healthy fats are there to heal, nourish, and promote healthy bodies. Want to lose weight fast? Eat fat to lose fat… healthy fats that is!

The Top Causes of Food Allergies

Are you allergic to gluten, dairy, corn, peanuts or eggs? If so, you’re not alone.

Food allergies are at an epidemic level. According to the organization FARE, the Food Research and Education:1

  • It is estimated that up to 15 million Americans have food allergies.
  • Food allergies among children increased nearly 50% between 1997 and 2011.
  • An allergic reaction to food sends someone to the emergency room every 3 minutes.

 What makes it interesting is many of these allergies were not common just a few decades ago.

What Causes Food Allergies?

Today, many people are allergic to various foods that people in past generations were not, and there are several reasons for this phenomena.

The use of pesticides. Glyphosate is an herbicide that is sprayed on crops and used to kill weeds. It was registered for use in 1974 and is now one of the most widely used herbicides in the United States. Sold under the name Roundup by the company Monsanto, glyphosate has been linked to a condition called leaky gut, which is often described as “holes” In the intestines that allow undigested proteins to leak out. When this occurs, the immune system begins to overreact, causing a person to develop food allergies. Glyphosate has also been linked to autism, cancer, and many autoimmune disorders such as lupus, rheumatoid arthritis, and Crohn’s disease. 

Glyphosate is not included in the U.S. government’s testing of food for pesticide, and the U.S. Environmental Protection Agency considers glyphosate safe. However, the UN’s International Agency for Research on Cancer released a statement in 2015 saying glyphosate “probably raises the risk of cancer in people exposed.”2 

For more on glyphosate, read my interview with Jeffrey Smith here.

And watch my CHTV show with Dr. Stephanie Seneff here:

Vaccines. A vaccination is defined as an injection of a killed microbe in order to stimulate the immune system against the microbe. Vaccines are designed to temporarily stimulate the immune system to create antibodies against whatever is in the vaccination.

In other words, the body doesn’t just react to the virus, it also reacts to the food products that are in the vaccine as well. The following ingredients are found in commonly used vaccines for measles, the influenza virus, and yellow fever:3

  • Egg protein
  • Peanut oil
  • Soy Protein

The result is a potential allergic reaction to those eggs, peanuts, and soy products when they are eaten.

Other harmful ingredients that may cause allergic reactions are in vaccines as well:4

  • Formaldehyde
  • Coal tar
  • Soy protein
  • Guinea pig embryo cells
  • Human cells from aborted fetal tissue
  • Aluminum
  • Mercury

While many of these ingredients are known toxins that are harmful to humans, it’s these very toxins that increase the levels of antibodies in the system. If mercury is removed from the vaccine, more aluminum or formaldehyde would have to be added to stimulate the immune system.

While vaccines are designed to stimulate the immune system, they can stimulate it in a way that is more harmful than helpful. For example, when a person gets an illness like the measles, mumps, rubella, whooping cough, and others, they eventually recover. The disease itself stimulates a Th1 immune reaction, which gives a person a lifetime immunity to that specific disease.

Studies indicate vaccinated kids who do not get normal childhood diseases don’t receive the Th1 lifetime immunity, and eventually have immune problems later in life. A German survey on vaccinated and unvaccinated children between ages 0 and 17 discovered that common allergies had less of an impact on unvaccinated children than on their vaccinated counterparts:

  • Less than 10% of unvaccinated children suffer from allergies of any kind. This compares with 40% of children in the USA ages 3-17 reporting an allergy to at least one allergen and 22.9% with an allergic disease.
  • Of the vaccinated children, 4.7% suffered from asthma, 10.7% of these children suffer from hay fever and 13.2% deal with neurodermatitis.  Among the unvaccinated children in the study, the prevalence of asthma was 2.5%, hay fever 3% and neurodermatitis 7% respectively.5
  • Less than 1% of unvaccinated children had experienced sinusitis, compared with over 32% of vaccinated children suffering from sinusitis in Germany.

Vaccines are designed to stimulate the immune system. Instead, of stimulating the Th1 reaction, they activate the Th2 reaction, which is an emergency reaction. It is important to note that the Th2 reaction is not a lifetime reaction as seen in the Th1 immune reaction.

When people are encouraged to get flu shots annually or an extra dose of a vaccine, that’s called a booster shot. When a person receives booster shots, the body has another Th2 emergency reaction, which confuses the immune system. This repeated manipulation of the immune system is another explanation for the epidemic of autoimmune diseases and allergies that is plaguing society today.

 

Food Preparation: Then vs Now

Many studies have been conducted on the increase of allergies among children. In addition to the FARE study, the CDC reports that food allergies have increased 18% among children under 18 years of age from 1997 to 2007.6  Another big factor in the increase of food allergies is how food is being processed today compared to 30 years ago. 

Gluten/Wheat. Wheat has been consumed by humans for thousands of years, but the first cases of gluten intolerance were described less than fifty years ago.7

In an effort to combat world hunger, Nobel Peace Prize winner Norman Borlaug created dwarf wheat. This wheat is half the size of the original wheat and grows even in drought conditions. In order to make dwarf wheat, it has to be changed by using x-rays and gamma rays. While the original wheat has gluten also, the hybrid version is what many people are allergic to.

Symptoms of a gluten allergy include the following:

Depression. Studies indicate there may be a link between gluten and depression:

  • A study published by Ailmentary Pharmacology and Therapeutics believes gluten might affect the amount of tryptophan and serotonin in the body, which gives feelings of happiness.8
  • Gluten allergies may cause malabsorption, which is the inability to properly absorb nutrients. As a result, brain functions may be compromised.
  • The same study discovered that gluten ingestion was associated with higher depression symptoms in test subjects compared to subjects taking a placebo.9

Bloating. Improper digestion can be caused by a gluten allergy. Bloating can occur when food is not digested properly within the stomach and begins to ferment.

Chronic Fatigue. An allergy to gluten can cause fatigue, according to some studies:

  • Researchers in the U.S. and Italy have evidence that gluten sensitivity increases the number of proteins that activate inflammation, while decreasing the number of suppressor T cells that decrease inflammation. This inflammation can cause a myriad of problems, including fatigue. Once gluten is removed from the diet, the symptoms subside.10

 Joint pain. A gluten allergy may appear as joint pain in some individuals:

  • A study in the journal Rheumatology discovered that patients who ate gluten free diet for nine months saw a reduction in their rheumatoid arthritis symptoms.11

Avoiding hybridized wheat and wheat products is key for eliminating these various health issues.

Foods that contain gluten include the following:12

Grains:

  • Wheat (farro, durum, einkorn wheat, graham, farina, wheat berries,  spelt emmer)
  • Rye
  • Barley
  • Triticale
  • Wheat starch
  • Brewer’s yeast
  • Malt (milkshakes  malted barley flour, malt extract, malt flavoring, malt syrup,  malt vinegar)

Common foods containing gluten:

  • Baked goods (pie crust, cakes, cookies, brownies)
  • Beer and malt beverages
  • Breading and coating mixes (panko breadcrumbs)
  • Breads and pastries (croissants, pita, naan, bagels, flatbreads, cornbread, potato bread, muffins, donuts rolls)
  • Breakfast foods (pancakes, crepes, biscuits waffles, French toast
  • Brewer’s yeast
  • Cereal and granola (corn flakes)
  • Crackers (graham crackers, pretzels, goldfish,)
  • Croutons (dressings, stuffing)
  • Flour tortillas
  • Noodles (egg noodles, udon soba, chow mein, ramen)
  • Pasta (couscous, dumplings, raviolis, gnocchi)
  • Sauces and gravies (traditional soy sauce)

Possible food gluten sources:

  • Brown rice syrup
  • Candy
  • Cheesecake fillings
  • Dextrin
  • Eggs served at restaurants
  • Energy bars
  • French fries
  • Potato chips
  • Pre-seasoned meats
  • Processed lunch meats
  • Salad dressings
  • Self-basting poultry
  • Soup
  • Soy sauce
  • Starch
  • Tortilla chips

 Other possible sources of gluten:

  • Communion wafers
  • Herbal supplements
  • Lipstick/lip balm
  • OTC medicines
  • Playdough
  • Prescription medicines
  • Vitamin supplements

Knowing the many sources of gluten is the first step in removing this potentially harmful ingredient from the diet.

Read more about the dangers of hybridized gluten here.

Dairy/lactose intolerance. Lactose intolerance is the inability of adults and children to digest lactose, a sugar found in milk and dairy products.

Dairy products have been enjoyed for centuries, but according to recent statistics, the number of people allergic to dairy products in the United States is rising:13

  • 40 million Americans are lactose intolerant.
  • 90% of Asian-Americans are lactose intolerant.
  • 33% of all Americans are lactose intolerant.

One major factor in the increase of lactose intolerance is how milk production has been altered. In an attempt to stimulate increased milk production in cows, the amino acid BCM7 (or casein) was altered. The body recognizes casein in its original form, which was Beta A2. After the genetic process, the casein was changed to Beta A1, which many people have difficulty digesting.

If a person has an inflamed gut, the enzymes in milk can’t be digested. Lactase is what’s used to break down the enzymes, and as a result, a person may experience the following allergic symptoms:

  • Diarrhea
  • Nausea
  • Abdominal cramps
  • Bloating
  • Gas

While many would think avoiding milk altogether is the answer, it depends on the type of milk:

Milk from sheep and goats has not been altered, so they are still Beta A2 casein. 

Milk that has been homogenized and pasteurized with massive amounts of heat has been stripped of many natural vitamins, minerals, proteins and enzymes.

Cows are meant to eat grass, NOT grains. Grains are loaded with glyphosate and other chemicals. As a result, cows are given antibiotics in an attempt to strengthen their immune systems. Most all milk is now full of antibiotics as well as chemicals from the grain and has the wrong ratios of fats. What’s more, after the milk is gathered, it is then pasteurized and homogenized to make it “safe” for human consumption.

The end result of these changes is an increase of people being lactose intolerant.

Milk has many health benefits and is safe for consumption if it is from healthy, grass fed cows. Meat from grass fed cows, and the milk they produce, are considered some of the world’s healthiest foods. Grass feeding can improve the quality of cow's milk, making it richer in omega-3 fats, vitamin E, beta-carotene, and CLA (the beneficial fatty acid Conjugated Linoleic Acid).14

To access my favorite A2 100% grass-fed and finished probiotic dairy products, go here.

Corn and Soy allergies. Soy and corn allergies are two of the most common food allergies in North America. Both of these products play an instrumental part in the controversial genetically modified organism (GMO) boom.

While wheat was hybridized, genetically modified product go one step further: an individual gene is inserted into a plant, changing the plant completely. 

In the 1990’s, Monsanto originated the concept of creating GMO products that could grow under bad conditions like drought, as well as enabling products like corn to withstand more pesticides. Unfortunately, the DNA that is being put into corn is now sharing its information with our gut bacteria, and now we’re producing the chemical in our own guts.

As people ingest more and more of these chemicals and toxins the probability of having a leaky gut increases dramatically.

Watch more on leaky gut here.

The dangers of GMOs have been well known and documented for quite some time: In 1998, a group of scientists and public interest groups filed a lawsuit against the U.S. Federal Drug Administration requesting mandatory safety testing and labeling of all genetically modified foods. Unfortunately, the request was ignored, and the person in charge of the policy was Monsanto’s former attorney Michael Taylor, who later became their vice president.15

Other problems with GMO include the following:

  • GMO can mutate or destroy the native gene in plants.
  • The American Public Health Association and the American Nurses Association both condemn the use of GM bovine growth hormone. Studies indicate the milk from treated cows has an increased insulin growth factor (IGF-1) which is linked to cancer.
  • Soy produces a phytoestrogen, or phytochemical, which mimics estrogen in the body. These plant sterols can drive up estrogen and lead to estrogen dominance.
  • In many reports around the world, cows, pigs, geese, raccoons, mice, elk, chicken and buffalo all avoided genetically modified foods when given the choice.16
  • Moreover, the American Academy of Environmental Medicine urges doctors to prescribe non-GMO diets for all patients.

Even with all the mounting evidence against GMOs, sadly it is not required for products to be labeled as genetically modified, and the FDA does not require a safety study.

It’s critical we understand the dangers of GMOs and avoid these products as much as possible. Instead of waiting on others to monitor the food on grocery store shelves, we must be proactive and do our own research.

Healthy eating tips.

  1. Here are a few tips to avoid soy, GMO products, and other potential allergens in food:
  2. Avoid all corn, soy, and canola products that are not labeled non-GMO
  3. Cook foods from scratch
  4. If it is not labeled GMO free, assume it has GMO.
  5. Look for products that are labeled USDA Certified Organic or Non GMO Verified
  6. Buy produce from local farmers.
  7. Inquire with farmers if their cows are 100% grass fed AND finished.
  8. Do not consume pre-packed, processed foods.
  9. Remove toxins from your diet and home. 
  10. Eat 100% organic foods as much as possible.
  11. Go on a fast and slowly reintroduce foods back into your diet one at a time to test for allergies.
  12. Avoid foods that are labeled “dairy free,” gluten free,”  “soy free,” etc. Many of these gluten-free products are actually dried glucose, or simple sugars, which can drive a person’s sugar levels up higher, even more so than regular wheat.

Many people have a myriad of health problems and do not realize it’s because of the various toxins and chemicals in their bodies. Making the changes listed here is a solid first step on the road to improved cellular health. 

  1. “Food Allergy Basics.” Facts and Statistics – Food Allergy Research & Education. https://www.foodallergy.org/facts-and-stats.
  2. Grossman, Elizabeth. “What Do We Really Know About Roundup Weed Killer?” National Geographic. April 23, 2015. http://news.nationalgeographic.com/2015/04/150422-glyphosate-roundup-herbicide-weeds/. (See report: http://www.iarc.fr/en/media-centre/iarcnews/pdf/MonographVolume112.pdf)
  3. “Egg allergy Prevention.” Mayo Clinic. January 27, 2015. http://www.mayoclinic.org/diseases-conditions/egg-allergy/basics/prevention/con-20032721.
  4. Susan E. Kreider, RN, CPC with thanks to Elizabeth F. Franklin for aesthetic development, and other mentors. “Vaccine Cocktail.” INFORMED CHOICE – Cocktail. http://liamscheff.com/wp-content/uploads/2011/02/Vaccine-cocktail.html.
  5. “State of health of unvaccinated children.” Survey results illnesses. http://web.archive.org/web/20130306034323/http://www.vaccineinjury.info/vaccinations-in-general/health-unvaccinated-children/survey-results-illnesses.html.
  6. Branum, Amy M., M.S.P.H., and Susan L. Lukas, D.O.,M.S.P.H. “Food Allergy Among U.S. Children: Trends in Prevalence and Hospitalizations.” Centers for Disease Control and Prevention. October 10, 2008. http://www.cdc.gov/nchs/products/databriefs/db10.htm.
  7. Linquette, M., P. Fossati, G. Lemaître, G. Luez, J. C. Fourlinnie, and M. Decoulx. “[Gastroparesis, hematemesis and diarrhea caused by gluten intolerance in a diabetic].” Lille medical : journal de la Faculte de medecine et de pharmacie de lUniversite de Lille. Aug. & sept. 1967. https://www.ncbi.nlm.nih.gov/m/pubmed/5619711/?i=4&from=/1278762/related.
  8. Peters SL, Biesiekierski JR, Yelland GW, Muir JG, Gibson PR. “Randomised clinical trial: gluten may cause depression in subjects with non-coeliac gluten sensitivity – an exploratory clinical study.” Aliment Pharmacol Ther. 2014 May;39(10):1104-12. https://www.ncbi.nlm.nih.gov/pubmed/24689456.
  9. Peters SL et al. “Randomised clinical trial: gluten may cause depression in subjects with non-coeliac gluten sensitivity – an exploratory clinical study.” Aliment Pharmacol Ther. 2014 May;39(10):1104-12. https://www.ncbi.nlm.nih.gov/pubmed/24689456.
  10. Uhde M, Ajamian M, Caio G, et al. “Intestinal cell damage and systemic immune activation in individuals reporting sensitivity to wheat in the absence of coeliac disease.” Gut 2016;65:1930–1937. http://gut.bmj.com/content/early/2016/07/21/gutjnl-2016-311964.full.
  11. Hafström I, Ringertz B, Spångberg A, et al. “A vegan diet free of gluten improves the signs and symptoms of rheumatoid arthritis: the effects on arthritis correlate with a reduction in antibodies to food antigens.” Rheumatology (Oxford). 2001 Oct;40(10):1175-9. https://www.ncbi.nlm.nih.gov/pubmed/11600749.
  12. Sources of Gluten.” Celiac Disease Foundation. https://celiac.org/live-gluten-free/glutenfreediet/sources-of-gluten/.
  13. Brain, Statistic. “Lactose Intolerance Statistics.” Statistic Brain. May 18, 2017. http://www.statisticbrain.com/lactose-intolerance-statistics/.
  14. Daley, Cynthia A., Amber Abbott, Patrick S. Doyle, Glenn A. Nader, and Stephanie Larson. “A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef.” Nutrition Journal. March 10, 2010. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846864/.
  15. Epstein, Ron, Steven Druker, and Bob Roth. “DA Documents Show They Ignored GMO Safety Warnings From Their Own Scientists.” FDA Documents Show They Ignored GMO Safety Warnings From Their Own Scientists. June 24, 1999. http://online.sfsu.edu/rone/GEessays/FDAdocuments.html.
  16. Smith, Jeffrey. “10 Reasons to Avoid GMOs.” Institute for Responsible Technology. August 25, 2011. http://responsibletechnology.org/10-reasons-to-avoid-gmos/.

The Benefits of Functional Exercise

What is functional exercise? Why is functional exercise important? How can I bring it into my life? These are all questions on people’s minds now that “functional” has made its way to the forefront of health sciences. When defined simply, it has really always been there. The American Council on Exercise (ACE) describes functional exercise as an exercise in which “the primary goal… is to transfer the improvements in strength achieved in one movement to enhancing the performance of another movement by affecting the entire neuromuscular system.”1 That means everything from squats to pull-ups could be considered a functional exercise. It excludes more aesthetic exercises like curls, but a lot of our basic theories towards fitness are functionally based.

What is a newer phenomenon, however, is the emphasis on functional exercise and functional training. Since the inception of the commercial gym, most fitness facilities have been geared towards body builders. That means a huge emphasis on aesthetic exercises. Even now, when you think of the gym, you likely think of muscle bound men in tank tops doing bicep work for hours. Or you might think of treadmills and other cardio workouts. While you could consider the latter mildly functional (many run in everyday life), the idea of “running so you can run better” betrays the basic tenants of the above definition.

In recent years, there’s been a switch. If you go into any gym, you’re likely to see boxes, medicine balls, agility ladders, and a host of equipment meant specifically to improve functionality. Trainers now emphasize range of motion. They emphasize every day movements. The industry finally realized that not everyone wants to look like Arnold. Some people simply want to improve their quality of life through functional exercise.

Should you be incorporating functional movements into your workout? Or if you’re not working out, can and should you incorporate functional movement into your everyday life? We recently had Mike Bledsoe on Cellular Healing TV, and he definitely thinks so. Bledsoe is a Navy vet, a cross fit trainer, a gym owner, and host of the top fitness podcast, Barbell Shrugged. If there is anyone more dedicated and knowledgeable in the realm of fitness performance, we don’t want to meet him. Throughout his career, he’s placed a huge emphasis on the connection between the mind and the body. While he definitely doesn’t rule the method out, it’s not in the typical yoga and meditation sense that Mike makes the mind body connection. Rather, he builds the connection through movement. His philosophy dictates that we shouldn’t be treating two separate entities, but a single, inseparable being.

The Bottom Squat

So let’s talk about functional exercise and movement. Specifically, functional movement. For example, let’s look at what Bledsoe calls a bottom squat. It goes by many names, but basically the movement goes back to how our ancestors rested. Chairs did not exist at the time of cavemen, so they generally just dropped down into a squat and hung out in that position. Many people in undeveloped areas still rest in a squatting position. As a result, they tend to have healthier spines and virtually no chronic back pain2.

A few years ago, I did a conference in Zimbabwe. In Africa, many communities still use the bottom squat while working, eating, or simply relaxing. It’s how they’ve always done it, and there’s no reason stop the tradition. However, with the rapid development of Africa, people have started to lose touch with old habits. People are choosing chairs instead of the squat, and who wouldn’t? On the surface, chairs appear to be a much better option. Muscles are taken out of the equation, and muscles at rest should mean your body is at rest. During the conference, I brought up the importance of the squat. I explained the importance of posture, and the topic played a crucial point. The man who ran the conference interrupted me to share that he has been reminding his community of the importance of squatting for years. They had lost the habit, and he saw they were paying the price. Since moving away from squatting in favor of chairs, bone fractures and arthritis had been on the rise. We know this is because of the benefits squatting has on your hips, back, and knees. Doing heavy weight squats can put strain on these body parts if done incorrectly, but weightless resting squats have the squatting benefits without the risk. In fact, making the movement a part of everyday life has even more benefits.

As noted, the bottom squat and posture go hand in hand. Look at how we carry ourselves these days: our shoulders slouch forward, necks are constantly bent, backs are usually hunched over. In all honesty, it’s pretty abysmal. It’s not our fault though. As society has progressed, we spend more time sitting in chairs at computers than we do moving around as is natural. I myself am spending a few hours leaning over a computer to write this article. So how can we fix it, or at least mitigate the issue? Standing desks are a hot new trend, but it’s still easy to hunch your shoulders, or shift onto one leg over the other. Let’s be real; most people don’t have the best posture when standing either. So, let’s fix it with squats. If you watch the podcast, you’ll see Bledsoe demonstrate exactly what he means when he talks about a bottom squat. He keeps his back flat, and his neck in a neutral position to his spine. For all intents and purposes, his spinal posture is perfect. Researchers have noted that in the aforementioned populations without back pain, the spine is in a j-shape. We tend to have s-shaped spines. The position required of a bottom squat helps to push our spines back into the natural j-shape.

Unfortunately, excess sitting seems to promote s-shaped spines. What happens when we sit in a chair? I already mentioned that it takes muscles out of the equation, but let’s get more specific. The obvious effect is that you are inactive. Inactivity for long periods of time is bad for our health. But it also takes the glutes out of action when we sit. When we squat, our glutes play a major part in stabilizing, and then eventually in driving us to stand up. Strong, healthy glutes help take stress off the knees and lower back. If you’re not a gym-goer, that may not seem like a huge deal. It probably sounds like I’m saying “you need to squat so you can squat better.” But every time you bend down to grab the paper or step up a high ledge, you’re putting your back and knees at risk. When you lose glute strength, that’s when you run the risk of throwing out your back doing something embarrassing. That’s when you have to have your knee replaced at 55. While I encourage everyone to adopt a resistance training program, the bottom squat is not just for weight lifters, it’s for everyone. It’s called a functional movement because it helps you function. By the way, I’ve been practicing squatting since the show, and can squat for 10 minutes now!

The last benefit of squatting may seem out in left field. Let’s do a little test. Find a mirror where you can see your whole body. Take a deep breath and watch which parts of your body are moving. Are you raising your shoulders? Do you expand around your chest but nowhere else? That means you’re not breathing properly. Now drop down into a squat. Take another deep breath and watch. Do you see as much shoulder movement? Probably not. This is because the squatting posture forces you to breathe from your diaphragm. You’re getting full, efficient breaths. If you’re taking shallow breathes throughout the day, you’re not helping your body to function efficiently. The majority of oxygen exchange doesn’t even happen until it gets deep into your lungs3. If you’re not making full use of this system, that means you may not get enough oxygen into your blood stream. That can lead to a host of problems. In addition, diaphragm breathing helps your nervous system. When you get down into a squat, your breathing improves. You’ll be getting in deep breaths for at least the ten minutes in the day you’re squatting. But what’s really important is building the habit. Here’s a good example: Some baseball players will put a weight on the knob of their bat (note that this is different from the weighted “donut”). It forces them to drive their hands straight through the swing before straightening their front elbow. Once they take it off, there’s no longer anything forcing it. Does that mean they’re going to immediately start swinging with poor form? Of course not. Practicing good form, or good breathing, is important, but there’s nothing wrong with forcing it either for training.

Practice Time

We’ve talked about the theory, but what about the practice of functional exercise? Of course, you need not throw out your chairs and start eating dinner squatted around the coffee table. If you’ve been living like the average American, you might not even be able to hold the bottom squat for two minutes. That’s a problem, and that’s what you can address first. Bledsoe suggests trying to work in ten minutes of squatting per day. Maybe it’s in one or two minute intervals. Maybe you get up and squat through every commercial break while you watch TV after work. Whatever it is, just start doing it. Take short breaks throughout the day and drop all the way down. Keep your back flat and spine neutral. Most importantly, do it with your feet flat. That can be difficult for a lot of people, as Americans tend to squat on the balls of our feet so we can rest on our butts on our heels. Doing so can make us off balance. What you should be trying to achieve is a sustained position, which is difficult if you’re constantly falling over.

Upper Body Function

Alright, we’ve beaten the bottom squat to death, but that’s only your lower body. Let’s talking about building upper body strength. To start, Bledsoe advocates for a straight arm hang for a cumulative seven minutes a day. You can use a pull up bar, a rafter, a door frame, whatever you have available. He mentions some of his friends grabbing onto a tree branch to knock it out, which has two main functions. First, it works on your shoulders, as it takes a lot of strength just to stay up. This is going to improve your stability and range of motion. As we age, static holds become crucial; you don’t want to be the person who can’t raise their arms above their head. The second benefit of this act is improving grip. When doing exercises like pull ups, many people find their lack of strength really comes down to the grip. While you’re probably not trying to knock out a pull-up record in this year’s CrossFit Games, improved grip can also play into finger dexterity4. As we age, things like typing can get more and more difficult. Our fingers stopping moving as well as they used to. It may seem obvious when you think about it, but you probably don’t associate your ability to play a piano with your grip strength. We often overlook how interconnected our tiniest of muscles are to one another.

Functional Exercise In the Weight Room

Let’s move on to our final topic incorporating functional exercise work into the weight room. Static hangs and resting squats are great to do throughout the day. You can work them in pretty much anywhere, and both have amazing health benefits. However, you’re not going to drive yourself to the gym to do squats in the corner, right? The answer to the question of how to implement functional movement at the gym really depends on your goals. Are you a senior citizen trying to regain some muscle and mobility? Are you a healthy middle-aged individual trying to delay the aging process? Both approaches would look completely different. You need not concern yourself with squats or hangs. And while it can be tempting to sit down on a machine, throw up some light reps and call it a day, we’re going to avoid that as well. Let’s take movements that we already know to be functional, and adapt them to actual movements in life. For example, instead of attempting a resting squat, try squatting down to a bench chair and work on raising using only your lower body. We can also take it the other direction. Instead of adapting these big movements, break them up. If you find your dexterity failing, train your grip. That can be as simple as using the classic grip master. While it’s best to prevent the effects of aging by leading a healthy and active lifestyle using my Multi-Therapeutic Approach to health and cellular healing, remember Bledsoe’s advice: exercise and functionality is adaptable and vital for ALL life stages.

Now let’s transition to the aforementioned middle-aged individual. You’re healthy. Your joints are ok, just some clicks and pops here and there. Your knees aren’t as tough as they used to be, but you get by. This is the perfect time to pump up the functional work. Once you hit your mid-30s, you start to lose muscle mass, and if you do nothing to address it, you may enter your golden years feeling weak. You can develop injuries quicker, and they may leave you debilitated longer5. The single best way to prevent them is to simply stay active. In this arena, Bledsoe puts a major emphasis on two things. First, it’s those static holds again. Your resting squats, arm hangs, and planks; these are all going to help maintain muscle mass and functionality. The second thing he emphasizes is the eccentric motion. You may also know of it as the negative of the exercise. In a bench press, that’s the lowering of the bar. This is going to help you recruit more muscle fibers, as well as improve stability. For functionality purposes, remember that you can’t just drop most heavy things in your life. While most weightlifters simply drop their deadlifts from the top, you can’t just drop that heavy box of fine china. Real life takes slow, careful, and steady movements.

Conclusion

Functional exercise is more than just a buzzword. Functional exercise and training can be life changing. Whether you want to prevent muscle loss, or simply be more in touch with your body’s natural movements, functional training can get you there. If you want to learn more about Michael Bledsoe’s work and philosophy, check out his website and podcast, Barbell Shrugged, and just keep moving.

  1.  Bryant, Cedric X. “What is functional strength training?” ACE Fit | Fitness Information. May 11, 2011. https://www.acefitness.org/acefit/healthy-living-article/60/1452/what-is-functional-strength-training/.
  2. Doucleff, Michaeleen. “Lost Posture: Why Some Indigenous Cultures May Not Have Back Pain.” NPR. June 08, 2015. http://www.npr.org/sections/goatsandsoda/2015/06/08/412314701/lost-posture-why-indigenous-cultures-dont-have-back-pain.
  3. Wednesday Wellness Tip – The Importance of the Breath. PDF. North Michigan University.
  4. McCall, Pete. “How to Improve Grip Strength.” ACE Fitness. https://www.acefitness.org/blog/5765/how-to-improve-grip-strength.
  5. American Heart Association. “Long-term physical activity has an anti-aging effect at the cellular level.” ScienceDaily. www.sciencedaily.com/releases/2009/11/091130161806.htm.