Weight Loss: Tried and Failed Goals Part 3

Poop

How does Pooping affect my weight?

In the last blog on the 25th of February, You may have noticed that I mentioned regular bowel movements as a way to loose weight. Or that not having 3 bowel movements a day can cause weight gain. So Why is this?

Constipation is the Devil when it comes to Detoxification

Constipation occurs when our food bolus byproducts move through the intestines too slowly. This can be caused by a bunch of different factors, so let’s go over a few.

  1. Dehydration:

    1. Your Body needs between 80-120 ounces of non-caffeinated Fluids a day, mostly from water.  You can have 4-6 ounces of juice or lemonade. Even the occasional Sprite or decaf root beer. But mainly, it should be water
    2. water helps bulk up stools so they can pass easier through the intestines
    3. Sticky materials move slower, so hydration makes them less sticky.
    4. Hydration is key daily throughout the, not all in one day or all at one time. I’ve heard many people say they drink 90% of their water before lunch, yet they still eat dinner. That meal has trouble making it through because less water is still available to move it.
  2. Poor Gut Microbiome:

    1. If your gut flora is out of balance you will crave more calorie dense, nutrient deficient foods
    2. The poor ability to have balance in the gut doesn’t allow certain types of foods to be broken down properly, thus poor nutrient absorption
    3. Poor nutrient absorption leads to Whole Food Pieces being present in the stool, making it stickier
    4. Can lead to IBS

How does Pooping decrease my weight

  1. Toxic Load is no longer High

    1. the number one reason you can not loose weight is that your body is storing toxins as fat.
    2. The environment, Food, Stress daily causes toxins to increase.
    3. Bowel movements, along with perspiration (Sweating) and Urination are the number one ways to eliminate Toxins
  2. You stop STORING that weight of your Poop.

    1. Some individuals carry up to 20 pounds of poop inside them
    2. Gas is not longer trapped, causing you to weight less, because the poop is exiting as well.
  3. Decreased Inflammation

    1. If you get rid of the toxins in your poo multiple times a day, there is less to cause inflammation
    2. You dont strain to go to the bathroom, decreasing the risk of inflammation, hemorrhoids and fissures in the colon/anus.

What other things cause constipation?

A variety of things can cause more constipation that the list above. Some of those include viruses. In June of 2016, the Yale Daily News reported finding that herpes type viruses, including shingles, epstein-barr and chicken pox, could cause constipation.

The Westchester Health Blog indicated that parasites are often linked with constipation. Bloating and gas as well as 8 other symptoms could indicate that you have a parasite.

A slow gallbladder can also cause constipation.

What should my Bowel movement look like?

Remember too that constipation can look a variety of ways. Difficulty going, not going enough, rabbit like pellets, stools that have lines, cracks or fissures.

Your Stool should be somewhere between the texture of a ripe banana to soft serve ice cream. It should take you less than 10 minutes to complete a bowel movement. You should not have to “bear down”, grunt or hold your breathe. And it should occur no less than 3 times a day, but optimally 4 times daily.

If you are interested in improving your Gut health and Poop Health, Schedule a Discovery Visit

Weight Loss: Tried and Failed Goals Part 2

What are other factors that affect weight Gain?

How many of you have tried a “detox”, “Cleanse” or a “reset”?

How many of you gained weight during that time?

I did. Every February for a decade, I did a 4 week detox and reset. I focused on getting 15 servings of vegetables, 3 servings of fruit, and 3 6ounce servings of Protein a day. I skipped the caffeine, cut out sugar and had NO PROCESSED FOODS.  The last two years that I did that cleanse I gained 12-14 pounds of fat in 28 days.

How do I know it was fat?

None of my pants fit. which meant it was abdominal weight gain. That weight gain is ALWAYS fat around the organs. It is also the most dangerous type of fat. Because it causes metabolic disorders like: Heart Disease, PCOS, Diabetes, Infertility, Menopause, Kidney dysfunction, Fatty Liver syndrome, etc.

So Why did it happen?

If you remember from last summer, I wrote a blog about Lemon water and detoxification. That Blog is important because it contains information about why we gain weight.

“The solution to pollution is dilution”

Your body only knows one way to “dilute” toxins. Toxins come from all over the place. The air, the food that we eat, The Body products we loose, The STRESS we don’t manage. IF your body can not get rid of the toxins, it will store it. The place it stores best, because it is the most binding area, is FAT CELLS. If your toxic load is too high, you will store in the fat cells.

If you are unsure what Toxic load is, Please read this blog 

What other things make you hold onto your fat, instead of burning it?

  • NOT Pooping 3 times a day

    • Failure to defecate a few times a day causes the toxins to be re-absorbed into the blood stream.
  • Hormone imbalance.

  • If your hormones are out of balance, particularly if you are estrogen dominant, No Nutrition Plan will work. IT is important to get hormone testing done each year after the age of 30, First Pregnancy, or infertility issues. So what hormones?
    1. Estrone (E1)
    2. Estrodial (E2)
    3. Estriol (E3)
    4. Testosterone Total and Free
    5. TSH
    6. T3 Free and Total, reverse
    7. T4 Free and Total
    8. TG Antibodies
    9. TPO antibodies
    10. DHEA-s
  • Vitamin D Insufficiency.

  • In 2011-2012, it was estimated that 82% of the poulation had vitamin-d deficiency. Why so prevalent? Insurance companies don’t cover the testing, but it should be done yearly starting at age 20 according to this study
    1. Vitamin D deficiency was labeled as having 25(OH)D3 less than 50nmol/L.
    2. In Functional medicine, we would like to see this number closer to 70nmol/L;
    3. but most physicians say that 33nmol/L is adequate because it falls in “normal range”.
    4. VitD is the number one vitamin used to repair ALL tissues and is the Backbone for every hormone produced in the body, including thyroid.
  • Thyroid dysfunction that is Misdiagnosed.

    1. Most physicians don’t order a TPO antibody test. This test can indicate AUTOIMMUNE thyroid, which requires a different medication than Synthroid
    2. Many people on Thyroid meds still suffer from poor sleep, foggy brain/memory, thinning hair and eye brows.
    3. Thyroid isn’t tested regularly, even with a family history, until age 32. If you have family history, start asking for it to be tested annually at age 20 or if you have irregular or heavy menstruation; Difficulty loosing weight, fatigue that seems excessive.
    4. Don’t settle for Normal ranges. The Clinical Range is too wide. The optimal range is much narrower:
      1. TSH 0.5-2.0 uIU/L (clinical 0.2-5.5)
      2. Free T4 15-23 pmol/L (clinical 9-23)
      3. Free T3 5-7 pmol/L (Clinical 3-7)
      4. Reverse T3 11-13 ng/L (clinical 11-21)
      5. TPO antibodies <20 IU/L (clinical <35)
      6. TG Antibodies <2 IU (clinical <35 IU)
  • GENETICS.

  • Your genetics can cause obesity for a variety of reasons. In this blog I cover some of the reasons. What is the most important thing to know? Only 5% of the world actually has a FAT gene. But, other genetic factors can lend to increased weight/mass on the body.
    1. Oxidative stress: In the world outside our bodies that looks like rust. On us it looks like dry, dull skin, wrinkles, inflammation and weight gain
    2. Inability to Methylate: your body uses B vitamins to produce and recycle some hormones so that your body has less stress. It also uses B vitamins as a methyl donor for Glutathione. This is the most important antioxidant that you can use in the body for tissue repair.
    3. Poor Detoxification Methods: Sometimes we are genetically set up to fail in Detoxification through the liver. This organ does 87% of detox in the body, so it’s important to support these pathways.
    4. Poor Lipid metabolism: some of us are predisposed to have the ability to burn fat and eliminate cholesterol. The only way to manage this is with a LOW FAT diet and exercise. These people DON’T respond to cholesterol medications.
  • Parasites, Mold, Heavy Metals

  • When most of us do a cleanse, we focus only on foods, but we forget things like metal fillings in our mouth. We forget that Parasites can come from ANYWHERE and can pass undetected until they cause a health crisis. Mold creates so much dysfunction in the body that it can not work on healing, it can only focus on fighting.
    1. It takes a different type of cleanse to get rid of these types of infections
    2. Lyme disease can be included here
    3. epstein-barr can be cleared through this type of cleanse.

If you have more questions about doing an in-depth cleanse, Let’s Talk. Set up a Discovery Visit Here.

Weight Loss: Tried and Failed Goals

Today, I want to talk about weight loss and health goals.

3/4 people set a goal of weight loss each January

According to consumer reports, 75% of Americans want to loose weight each year. 68% of them report they will use cardio to do it. But, as we should all well know by now, running on the treadmill won’t get the results you want.

Why Cardiovascular activity isn’t enough:

Let say that in a day, you take in 1800-2500 calories. Those calories start with a 480 calorie drink from Starbucks and some egg bites or an egg sandwich. Near 10 am, you have s light craving so you wander to the break room (read kitchen currently in this pandemic) and look at what’s available. You choose the one donut that is left.  At lunch time you think you’ll eat a bit healthier, so you grab a salad with a hardboiled egg, some bacon and avocado. Then you put on the ranch or blue cheese dressing that comes in the package. You also have a cookie at the end of lunch, because, hey, you ate healthy. you can cheat, Right? Then for dinner you have chicken and rice.

You calorie intake: closer to 2900; Fat intake: 108 grams; Carb intake: 178 grams; Sugar intake: 98 grams (15 is daily requirement); Proteins intake: 81 grams

This is the standard American diet (SAD for future reference).

“You can’t out run a bad diet”

This statement is more than true, but what is a good diet? How do I make adjustments? What Diets are not fads?

  • KETO: According to Wikipedia, the diet is high fat, adequate proteins,  low carb diet used in medicine to treat epilepsy. The diet brings the body into ketosis by having the liver convert fatty acids into ketone bodies that cross the blood brain barrier. Ketosis occurs in the absence of carbohydrates transitioning into glucose. The diet originated in the 1920s.
    • This brings up the question: what is adequate protein? Answer: 1 gram of protein for every pound body weight at a healthy weight. Avg female is 115g-145g/day Avg male 145g-190g/day. Keep in mind the body only absorbs between 28-40 grams at a time. And that can be based on activity level. After a strenuous workout your body will use more.
    • What is low carb: 75-100 grams.
    • Calories: 1 gram of fat = 9 calories; 1 gram of carb or protein = 4 calories.
    • Who should NOT do this diet: people that already have ketones in their urine due to diabetes, or other metabolic disorders. People with Kidney dysfunction, kidney stones, or kidney and bladder infections. People who lack a gallbladder, have high cholesterol or have pain after 30 minutes to 2 hours after eating.
    • When and how long might i do this diet: 6-8 weeks maximum to train to the body to burn fat for fuel. Then switch to High Protein Nutrition plans.
  • Calorie restrictive: 1200kcal
    • This diet again should be maintained for short periods of time because it can have health benefits, but also detriments.
    • You must focus on hitting your protein goal daily and not eating processed foods so that you can eat plenty of vegetables and 3 servings of fruit per day.
    • This Type of eating should be “Cycled” in a fashion of 6 weeks on 6 weeks off or 12 weeks on 12 weeks off, depending on how much weight you have to loose.
    • Daily goals: Protein 125, Carb 100 or less, fat 35-45 depending on carb intake.
  • Paleo: goal of 1800-3500kcal per day depending on fitness, age, sex
    • Originally posited as a healthier way to eat in 1890; Made famous in 2002 with the book “The Paleo Diet”
      • 5 Previous books also exist.
    • Goal is to eat absolutely No Processed foods, No Dairy, No Alcohol, No Salt, No Processed Oils, No Coffee, No Grains, No Sugar and No Legumes.
    • You can eat Honey and Pure maple Syrup when In Season only (think spring/summer.)
    • Fairly similar to the Mediterranean diet when looked at overall. Think 15 servings of veggies and fruit, 6 oz protein each meal. Almost no processed food. (although does allow alcohol and 2-3 oz espresso daily).
  • Mediterranean Diet: Goal of 1600-3500kcal daily based on activity levels and Weight loss goals.
    • Consume 6-8 oz of vegetables 3-4 oz of fruit 1-2 ounces of yogurt or cheese and 4-6 oz of fish, lamb, or bird (Chicken, Turkey, pheasant, quail, etc) each meal.
    • Snacks are fruit or vegetables, including olives and nuts
    • You can have 6 oz wine daily. 2-3 oz of espresso, without sugar and milk, daily
    • 1 serving of grains (unrefined) per day or 1/2 cup
    • Started as research in the 1960s regarding why Americans have more health concerns like heart disease, obesity, diabetes than Mediterranean European Counter parts.
    • Also shown to reduce risk of Depression, Alzheimer’s, Seizures, Cognitive decline.
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  • Intermittent Fasting: around since 1915, there are a variety of options: Calorie goals should still be 1600kcal-3500kcal on the feeding times based on activity levels, weight loss goals, age and sex.
    • 8:16: you limit eating to an 8 hour window and fast for 16. Many recommend starting to eat later in the day as dinners out are more likely social events than breakfast. You should still stop eating 3 hours prior to bed time, or 7pm; which ever comes first. So daily you would eat between 11am-7pm.
    • 5:2 You Pick 2 days out of the week to fast, not back to back in the beginning, and then eat in a 10 hour window on the other 5 days. (See Proposed Schedule below)
      • Sunday eat between 10am-6pm
      • Monday Fast
      • Tuesday Eat between 10am – 6pm
      • Wednesday Eat between 10am-6pm
      • Thursday FAST
      • Friday Eat between 10am-6pm
      • Saturday Eat between 10am-6pm
    • 6:1 This way has you fasting for 14 hours, eating for 10 hours for 6 days, complete fasting for 1 day.
      • Sunday eat between 10am-6pm
      • Monday Fast
      • Tuesday Eat between 10am – 6pm
      • Wednesday Eat between 10am-6pm
      • Thursday eat between 10am-6pm
      • Friday Eat between 10am-6pm
      • Saturday Eat between 10am-6pm
    • 2019 study showed reduced risk of
      • Obesity
      • Heart disease
      • Insulin resistance
      • Diabetes
      • High Cholesterol
      • High Blood Pressure and
      • inflammation.
    • Important things to note:
      • If you have a sweet tooth, don’t keep sweets in the house. You will pop those in your mouth first after a fast and undo the good you did by fasting.
      • Diabetics should always consult physician and monitor numbers regularly (every 2 hours) until the body adjusts to the schedule
      • Exercise will likely be impacted

Strength training is the best way to loose FAT

I am sure you have heard the saying “Muscle weighs more than fat”. Well, that is inaccurate. The truth is muscle takes up less room that fat of the same weight. By almost half. So if you want to loose fat and be healthier, you have to build muscles.

Another misnomer is that strength training makes women bulky. NOT TRUE. Strength training, when done correctly, can actually trim you down at the waist, bicep, thigh and calf. Instead of focusing on a lot of weight, spend 6 days a week doing weights with 4/6 2-3 sets of 15-20 reps. You will get great tone, no bulk and improved strength. I can attest to this. I’ve been lifting heavy 3 days a week for the last 18 months. My thighs have lost 1/2″, but I have gained strength in my squat, Hamstring curl and dead lift. The other 3 days I focus on lots of reps with very little rest. I also do no less than 20 min cardio to warm up each session. Did you see that? 20 Minutes. Then, on day 7 I do a recovery cardio day.

Recovery includes family bike rides, hikes, walks. A light easy swim, Walk on a treadmill if the weather is bad, Rowing machine. All of it at “conversational pace”. Meaning I could sing the national anthem while still doing the activity without much effort.

One TRUTH that you need to hear: Muscle takes energy to maintain. That means that even at rest, the more muscle you have, the more calories you burn.

Where Do I start with strength Training then?

I use an app where a coach guides me through a series of questions to determine the right programming. The app allows me to take pictures, Measurements, Weigh in, Track food, Track Reps and sets with weights of each activity prescribed. I can also write notes about sleep, how I felt, what stressors were present, etc.

There are a bunch of these fitness apps. Mine is $50/year. If you want the link, email me

YouTUBE. There is so much stuff out there. You can find a workout with sheets as the resistance. No other equipment required.

Ask a friend who already works out

Search fitness on instagram or FB

What about the TIME it takes?

If you can not carve our 40 minutes a day for yourself, look at your priorities. I own a business, work 50 hours a week, run an online business, have twin boys in separate sports, cook a family dinner EVERY night and I still exercise EVERYDAY. I don’t do much social media and I don’t watch TV. I am an avid reader (2-3 225 page books/week).

Health is My Priority. What is yours?

 

 

 

Genetics and Health

Nutrition and Supplements for GENETICS and HEALTH, avoiding drugs

Can I tell you a story and see if it seems familiar? Picture this:

You see someone that claims to love and support you after 3-6 months. That person is either a friend or a family member. Maybe a FAN on social media. In that time, you have changed your body composition so that your waist is trimmer, you have more muscle and less fat. Your skin looks healthier and you hold your head higher. They say something like: "Wow, you look really good, Are you Starving yourself?" or "Why'd you lose weight, you were fine before." then there is the "I've seen your posts, what are you trying to prove?".

We've all had it, right? It makes us feel bad. I mean shoot, look what was said about Adele's Decision to Get Healthy.

What we know about Obesity:

Obesity is the number one cause of almost ALL CHRONIC disease. It causes joint degeneration, heart disease, diabetes, cancer of all types. It is one of the leading COSTS in the healthcare system. So why are people Health Shaming you? They feel Guilty. Or, they think you should feel guilty for improving because you are now supposedly Fat-Shaming them by losing the unhealthy habits.

What Role Does Genetics Play in ALL of this?

Back in April, I did a Blog on Genetics and Pharmacology. (you can reference that here)

Is Pharmacology Necessary?

What I would like to tell you today, is that that while sometimes pharmaceutical intervention is necessary; Pharmacology can also do harm in more than just the side effects. You see, Most drugs are meant to alleviate symptoms short term and then time out. We want to adjust and treat the cause of the symptom, not just override it or mask it with a drug. Most drugs come with side effects that lead to the need for another drug. If we can look to the genetics and the NEEDS of the PERSON, we can decrease our dependency on pharmaceuticals by 3 fold in this Country

Now, there are times when you need to be on a specific drug for a longer amount of time, but you should also know those nutrient deficiencies are created with those drugs or combination of drugs.

So When might you need to be on a drug longer than 90 days? Severe, chronic disease states like diabetes, COPD, Hypertension that is Hereditary, Thyroid medication after thyroid removal; Hormone replacement therapy after menopause or in cases of severe low-T. The list is not endless though.

When should you talk about Health Management vs. Pharmaceutical Management?

Let's say you are someone who has High Blood Pressure or Hypertension, has a BMI greater than 23 (Calculate Here)With Extra weight around your midsection and When you measure your waist it is greater than the measurement of your Hips. Your medication should only be given in conjunction with a Nutrition and Exercise Plan. Notice I Did NOT use the word DIEt. That's right, to DIET is to DIE. Think in terms of Nutrition. What helps my Body GAIN what it NEEDS?

That Plan should be Monitored and carried out to work towards lowering or removing the medication altogether. This plan would take 90 days to 18 months and appropriate supplements would be added to ensure nutrient depletion did not occur.

For MOST individuals, Physical Activity alone is not enough. We need to CHANGE Nutrients being put in. Genetics play a role in the AMOUNT of food needed, the TYPE of food needed, the ability to tell if you are FULL or HUNGRY and the AMOUNT and TYPE of physical activity required.

Feel Better - Find Nutrients Depleted b...ent Depletion Calculator - Mytavin.com

This is an example of someone taking Lipitor, Aldactizone and Metformin. The LIST is all of the deficiencies created. These deficiencies can also play a role on the GENETIC Expression of some markers for EACH INDIVIDUAL.

When did Being a Proper weight and size become a Negative?

I Don't Know about YOU, But I'd Rather have the TOP of this Picture than the Bottom. So many times, even in my own life, I have had people ask me why I am exercising or why I am skipping desert. Or My favorite, "You've lost so much weight, You should Eat". My goal is to CHANGE HEALTH in this country, one person at a time. I want to restore people's ability to believe in themselves. To tell that person trying to sabotage them, "HEY! Back off. Its about and for ME, not you." Because really, that person is jealous that you had the Guts to change your health. I want to teach people To Fight for their HEALTH, and to know when they can say NOT TODAY to a drug or surgery. I want to bring AMERICA BACK TO RIGHT through education, Nutrition Exercise and Supplements, not Drugs.

To schedule a Consult to see if we are a right fit to correct your health, Click Here

~Dr. Marci

References:

  1. https://dnalife.academy/dna-health/
  2. Recent developments in genetic/genomic medicine, Rachel H. Horton and Anneke M. Lucassen, Clin Sci (Lond). 2019 Mar 15; 133(5): 697–708.Published online 2019 Mar 5. Prepublished online 2019 Feb 27. doi: 10.1042/CS20180436
  3. Pharmacogenomics in the treatment of mood disorders: Strategies and Opportunities for personalized psychiatry; Azmeraw T. Amare,1 Klaus Oliver Schubert,1,2 and Bernhard T. Baune1; EPMA J. 2017 Sep; 8(3): 211–227.Published online 2017 Sep 5. doi: 10.1007/s13167-017-0112-8
  4. Future Trends in the Pharmacogenomics of Brain Disorders and Dementia: Influence of APOE and CYP2D6 Variants; Ramón Cacabelos,1,2,* Lucía Fernández-Novoa,1,2 Rocío Martínez-Bouza,1,2 Adam McKay,1,2 Juan C. Carril,1,2 Valter Lombardi,1,2 Lola Corzo,1,2 Iván Carrera,1,2 Iván Tellado,1,2 Laura Nebril,1,2 Margarita Alcaraz,1,2 Susana Rodríguez,1,2 Ángela Casas,1,2 Verónica Couceiro,1,2 and Antón Álvarez1,2Pharmaceuticals (Basel). 2010 Oct; 3(10): 3040–3100.Published online 2010 Sep 29. doi: 10.3390/ph3103040
  5. Some observations on the role of environment and genetics in behaviour of wild and domestic forms of Sus scrofa (European wild boars and domestic pigs)S Robert, J Dancosse, A Dallaire – Applied Animal Behaviour Science, 1987 – Elsevier
  6. https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
  7. https://mytavin.com/results/medications/612-83-1100