It has become a daunting task to know where to start when we are told by our Doctors to exercise more and eat better to help prevent a large majority of the leading causes of death in America and to help our pain/daily function. I am here to guide you through this with this upcoming series.
First, I want to tell my own personal story with a recent metabolic crisis that will help you know what to do to win your own battle with weight loss, pain, and metabolic related syndromes/diseases. I have always been told I was blessed with a high metabolism (being an edurance runner and avid gym goer most likely played a big role in this). The interesting thing is I got engaged/married and did not have the time to train like I use to. I started working a job in a half and eventually got up to working 90 hour weeks like I am currently doing. Eventually, I put on 20lbs in a year and started getting indigestion, night snoring, chronic morning cough with phlegm, worsening of a malar rash on my face, I was tired all the time, my bodies joints were inflammed and sensitive...
The burnout was real. The part that was weird was I went back to doing 30-40miles a week of running and could not drop a pound! I was literally eating 2 nutrient dense salads a day and mediterranean at night with not a single pound lost. Something was wrong with my metabolism and my body was begining to go into crisis. I will continue this story after a brief talk about metabolic syndrome.
It is estimated that 33% of adults have metabolic syndrome, but the fascinating thing is that the majority of metabolic syndromes are largely preventable with life style choices.
What are metabolic syndromes?
- High blood pressure
- High blood triglycerides
- Low levels of HDL cholesterol
- Insulin resistance
- Some put weight gain speceifically in the waste
What are metabolic disease that the syndromes can lead to?
- Coronary heart disease
- Some forms of cancer
- Many diseases with an inflammatory component like Alzheimer’s Disease
What can you do about this? The interesting fact is all these diseases have an underlying cause of inflammation and/or an immune reaction. The formula to combat this is easy, but the hard part is the daily follow through.
What to focus on
- Stress coping strategies
- Limiting toxin exposure
Back to my story... Currently, I have lost 15lbs in 17 days while still eating 5 meals a day. I want to highlight over a series of blogs the process that I did to reverse the damage that was begining to accumulate in my body. This is going to change the way you look at weight loss, metabolic syndromes/diseases, and your pain
- Foundation phase:
- Fixing sleep hygiene
- Incorporate stress coping tatics
- Start exercising (focus on consistency over exhausting time consuming workouts) with strength training/HIIT
- Limit your daily exposure to toxins
- Start eating smaller more frequent meals to fuel your metabolism
- Nutitional phase (You will continue with the foundations through this phase)
- Key Supplements: Multivitamin, Fish Oil, and a Probiotic
- Increasing fiber intake
- Taking out the most reactive foods (dairy, gluten, soy, and sodium if possible)
- Using foods and supplements to rebuild your gut, liver and kidney function
It is important to note that science is progressing in terms of looking at an individual's genetic makeup and these differences in genes is why different people respond to different nutritional interventions. A new and rapidly developing field is called nutrigenomics. This field looks at your specefic genes resposne to different foods and helps us understand why one person would respond to a high carbohydrate diet and another person would respond to a low carbohydrate diet. This is an approach that will work for many people, but is not meant to be exhaustive covering all the different nuances that could help patients who need a more tailored approach (intermittent fasting, keto, paleo, mediterranean, DASH, MIND, whole 30, does a person have a specefic condition that needs specefic diatary care <Thyroid, Cushings, NASH, Leaky Gut, etc...> and so many other variables)
The next blog we release will be on sleep. Stay tuned on to that.
I am really excited for how this series will help you live a better life through reframing the way your look at your health, weight loss and the control you have over the "bad genes" your family give you.