Many people spend years pondering the question “What is my life purpose?” For some it can be a lifelong journey to discover.

This is now such a common topic of discussion among people from all over the world and one can find thousands of pages of information online and in books with suggestions of growth and encouragement to help us on our path.

During this journey myself, at times I felt so isolated and discouraged as though I wasn’t getting clear fast enough and that others seemed to have it all figured out.

Instead what I discovered was that I wasn’t alone and each path can be so unique.

The 3 biggest misconceptions I discovered while sourcing out my own Life Purpose:

1)   My Life Purpose will hit me like a lightning strike.

I read so many books and articles, took quizzes, challenges, and mediated for months in hopes that a light bulb would turn on and bells would ring when my life purpose suddenly came to me. It didn’t. And it may never hit like a ton of bricks. In fact, most don’t have it occur that way.

Instead what many notice, is that a flicker of a small flame may light something inside and help move you to the next step. And with each step, that flame may get brighter and brighter, all leading you on the path to find your ultimate true purpose.

Pay attention to those flickering lights and notice when they start to fade. That may be a sign that a small change in direction is required.

2)   The more effort and focus I give it, the quicker it will reveal itself.

I found that the harder the tried, the less I observed. After all, what you resist persists, so I challenge you to allow yourself to go deeper into the stillness and silence and be patient and for it to surface on it’s own time.

If you can, stop thinking about it consciously and allow yourself to create an open awareness of what is happening around you.  It is through the waiting and allowing that I discovered the most significant parts of my life purpose.

3)   I only have one unique Life Purpose.

There could be many and it could be an evolution uncovered over the span of your life. A Life Purpose may not even be obvious or what we think it might be.

As we grow in different areas of our life, we may feel a stronger unique calling in one particular area but notice that it changes with our relationships and interests.  What a purpose is at five years old can be very different then what it is at fifty. However all aspects of it may ultimately lead to one point.

The most important part is to realize who or what is of more value to you at this point in your life and how those values can contribute to your current purpose.

Today and right now is the most important part of your journey, so choose to live your life ON purpose and to make the journey part of your purpose.

HORMONES INVOLVED IN EXERCISE

HORMONES INVOLVED IN EXERCISE

In the movie Fletch, comedian Chevy Chase plays the role of Irwin “Fletch” Fletcher, a reporter working undercover to expose drug dealing on the beaches of Los Angeles. Over the course of his investigation, Fletch assumes a variety of creative characters as he identifies the corrupt businessmen and cops involved in the drug-dealing ring. In one scene, Fletch pretends to be an airplane mechanic and tries to lie his way into a hangar by saying he was there to check the ball bearings. “It’s all ball bearings nowadays,” is one of the most memorable quotes of this iconic ‘80s movie.

Repeatedly, I have been asked how exercise can help achieve a specific goal. I like fun, but honest way to answer these questions and channel your inner Fletch by replying, “It’s all hormones nowadays.” If you’ve worked with me for very long in any capacity, you’ ve heard me say this time and time again. The term “calories in versus calories out” is as archaic as the Myan ruins.

The endocrine system regulates the production of hormones, which are chemicals that control cellular functions. Hormones can affect a number of different cells; however, they only influence the ones with specific receptor sites. Hormones control a number of physiological reactions in the body including energy metabolism, reproductive processes, tissue growth, hydration levels, synthesis and degradation of muscle protein, and mood. Hormones are responsible for both building new muscle and helping to burn fat, so it is important to have an understanding of which ones are released in relation to exercise as well as understanding the physiological functions they influence.

There are three major classifications of hormones: steroid, peptide and amines (modified amino acid hormones). Each class of hormones has a unique chemical structure that determines how it interacts with specific receptors. Steroid hormones interact with receptors in the nucleus of a cell, peptide hormones are comprised of amino acids and work with specific receptors sites on the cell membrane, and amines contain nitrogen and influence the sympathetic nervous system.

Hormones can either be anabolic, which means they help build new tissue, or catabolic because they play a role in breaking tissue down. The term “anabolic steroids” is often mentioned as a method of cheating used by athletes who want to improve performance; however, anabolic steroids are actually natural chemicals produced by the body that are responsible for promoting tissue growth.

I’ve taken the time to compose a list of these hormones along with how they work and why they are important in reaching your fitness goals.

Insulin

A peptide hormone produced by the pancreas, insulin regulates carbohydrate and fat metabolism. When blood sugar is elevated, insulin is released to promote the storage and absorption of glycogen and glucose. Insulin helps reduce levels of glucose in the blood by promoting its absorption from the bloodstream to skeletal muscles or fat tissues. It is important to know that insulin can cause fat to be stored in adipose tissue (fat cells – specifically aroumd the belly) instead of being used to fuel muscle activity. When exercise starts, the sympathetic nervous system suppresses the release of insulin; consequently, it is important to avoid foods with high levels of sugar (including sports drinks) before exercise because it can elevate insulin levels and promote glycogen storage instead of allowing it to be used to fuel physical activity. Wait until the body has started sweating before using any sports drinks or energy gels. If you’ve worked with me for any length I’ve time, you’ve heard me say “NO ENERGY DRINKS!” Gatorade and Powerade, as well as any other drinks like Red Bull are STRICKLY off limits.

Glucagon

Released in response to low levels of blood sugar, glucagon is produced by the pancreas to stimulate the release of free fatty acids (FFAs) from adipose tissue and increase blood glucose levels, both of which are important for fueling exercise activity. As glycogen levels are depleted during exercise, glucagon releases additional glycogen stored in the liver.

Cortisol

Cortisol is a catabolic steroid hormone produced by the adrenal glandss in response to stress, low blood sugar and exercise. It supports energy metabolism during long periods of exercise by facilitating the breakdown of triglycerides and protein to create the glucose necessary to help fuel exercise. Cortisol is released when the body experiences too much physical stress or is not sufficiently recovered from a previous workout. While cortisol helps promote fat metabolism, exercising for too long can elevate levels of cortisol to catabolize muscle protein for fuel instead of conserving it to be used to repair damaged tissues.

Epinephrine and Norepinephrine

These amine hormones play an important role in helping the sympathetic nervous system (SNS) produce energy and in regulating the body’s function during cardiorespiratory exercise. Classified as catecholamines, epinephrine and norepinephrine are separate but related hormones. Epinephrine, often referred to as adrenaline because it is produced by the adrenal gland, elevates cardiac output, increases blood sugar (to help fuel exercise), promotes the breakdown of glycogen for energy and supports fat metabolism. Norepinephrine performs a number of the same functions as epinephrine, while also constricting blood vessels in parts of the body not involved in exercise.

Testosterone

Testosterone is a steroid hormone produced by the Leydig cells of the testes in males and the ovaries of females, with small amounts produced by the adrenal glands of both genders. Testosterone is responsible for muscle protein resynthesis and the repair of muscle proteins damaged by exercise, and plays a significant role in helping grow skeletal muscle. Testosterone works with specific receptor sights and is produced in response to exercise that damages muscle proteins.

 

 

Human Growth Hormone

Human growth hormone (HGH) is an anabolic peptide hormone secreted by the anterior pituitary gland that stimulates cellular growth. Like all hormones, HGH works with specific receptor sites and can produce a number of responses, including increasing muscle protein synthesis responsible for muscle growth, increasing bone mineralization, supporting immune system function and promoting lipolysis, or fat metabolism. The body produces HGH during the REM cycles of sleep (this is one reason I stand on my soap-box a preach about sleep; if you’re not getting enough sleep, you WILL NOT drop weight) and is stimulated by high-intensity exercise such as heavy strength training, explosive power training or cardiorespiratory exercise at or above the onset of blood lactate (OBLA, the second ventilatory threshold).

Insulin-like Growth Factor

Insulin-like growth factor (IGF) has a similar molecular structure to insulin and is stimulated by the same mechanisms that produce HGH. IGF is a peptide hormone produced in the liver and supports the function of HGH to repair protein damaged during exercise, which makes it an important hormone for promoting muscle growth.

Brain-derived Neurotrophic Factor

Brain-derived neurotrophic factor (BDNF) is a neurotransmitter that helps stimulate the production of new cells in the brain. The production of BDNF is closely related to the production of HGH and IGF—the same exercises that elevate levels of those hormones also increase amounts of BDNF. High-intensity exercise can stimulate anabolic hormones for muscle growth while elevating levels of BDNF, which can help improve cognitive function; thi)s is one of the many reasons I promote High Intensity Interval Training.

Understanding how exercise influences the hormones that control physiological functions can assist you in developing effective exercise programs. Hormones have both short- and long-term responses to exercise. In the acute phase immediately post-exercise, testosterone (T), HGH and IGF are produced to repair damaged tissue. Over the long-term, there is an increase in the receptor sites and binding proteins, which allow T, HGH and IGF to be used more effectively for tissue repair and muscle growth. For those who want muscle growth, the levels of T, HGH and IGF are produced in response to the amount of mechanical stress created during resistance-training exercises. Moderate to heavy loads performed until momentary fatigue generate high levels of mechanical force, which creates more damage to muscle protein, which signals the production of T, HGH and IGF to repair protein, which results in muscle growth.

While there are a myriad of hormones responsible for an almost infinite number of physiological functions, the hormones listed above are directly influenced by physical activity and play important roles in helping the body adapt to the imposed physical demands of exercise. Seasoned health and fitness professionals such as myself,  understand that the nervous and muscular systems play important roles in determining the outcomes of an exercise program. However, the reality is that hormones influence many of the physiological adaptations to physical activity. That means that, “It’s all hormones nowadays,” is the appropriate response to many questions about how the human body responds to exercise.

Exercise….I Bet You Didn’t Know

There are trainers in the business that have incorrect and basically archaic information regarding weight loss. We know so much more now than we did in the 80s and 90s. The world of fitness and nutrition is a lot like technology in that it’s ever changing. We are always learning new things about the way our bodies respond to exercise and our nutritional challenges, as well as the role hormones play in whether we gain weight or whether we lose weight.

The endocrine system regulates the production of hormones, which are chemicals that control cellular functions. Hormones can affect a number of different cells; however, they only influence the ones with specific receptor sites. Hormones control a number of physiological reactions in the body including energy metabolism, reproductive processes, tissue growth, hydration levels, synthesis and degradation of muscle protein, and mood. Hormones are responsible for both building new muscle and helping to burn fat, so it is important to have an understanding of which ones are released in relation to exercise as well as understanding the physiological functions they influence.

There are three major classifications of hormones: steroid, peptide and amines (modified amino acid hormones). Each class of hormones has a unique chemical structure that determines how it interacts with specific receptors. Steroid hormones interact with receptors in the nucleus of a cell, peptide hormones are comprised of amino acids and work with specific receptors sites on the cell membrane, and amines contain nitrogen and influence the sympathetic nervous system.

Hormones can either be anabolic, which means they help build new tissue, or catabolic because they play a role in breaking tissue down. The term “anabolic steroids” is often mentioned as a method of cheating used by athletes who want to improve performance; however, anabolic steroids are actually natural chemicals produced by the body that are responsible for promoting tissue growth.

Listed below are some important hormones involved in exercise along with the physiological functions they control.

Insulin

A peptide hormone produced by the pancreas, insulin regulates carbohydrate and fat metabolism. When blood sugar is elevated, insulin is released to promote the storage and absorption of glycogen and glucose. Insulin helps reduce levels of glucose in the blood by promoting its absorption from the bloodstream to skeletal muscles or fat tissues. It is important to know that insulin can cause fat to be stored in adipose tissue instead of being used to fuel muscle activity. When exercise starts, the sympathetic nervous system suppresses the release of insulin; consequently, it is important to avoid foods with high levels of sugar (including sports drinks) before exercise because it can elevate insulin levels and promote glycogen storage instead of allowing it to be used to fuel physical activity. Wait until the body has started sweating before using any sports drinks or energy gels.

Glucagon

Released in response to low levels of blood sugar, glucagon is produced by the pancreas to stimulate the release of free fatty acids (FFAs) from adipose tissue and increase blood glucose levels, both of which are important for fueling exercise activity. As glycogen levels are depleted during exercise, glucagon releases additional glycogen stored in the liver.

Cortisol

Cortisol is a catabolic steroid hormone produced by the adrenal gland in response to stress, low blood sugar and exercise. It supports energy metabolism during long periods of exercise by facilitating the breakdown of triglyceride and protein to create the glucose necessary to help fuel exercise. Cortisol is released when the body experiences too much physical stress or is not sufficiently recovered from a previous workout. While cortisol helps promote fat metabolism, exercising for too long can elevate levels of cortisol to catabolize muscle protein for fuel instead of conserving it to be used to repair damaged tissues.

Epinephrine and Norepinephrine

These amine hormones play an important role in helping the sympathetic nervous system (SNS) produce energy and in regulating the body’s function during cardiorespiratory exercise. Classified as catecholamines, epinephrine and norepinephrine are separate but related hormones. Epinephrine, often referred to as adrenaline because it is produced by the adrenal gland, elevates cardiac output, increases blood sugar (to help fuel exercise), promotes the breakdown of glycogen for energy and supports fat metabolism. Norepinephrine performs a number of the same functions as epinephrine, while also constricting blood vessels in parts of the body not involved in exercise.

Testosterone

Testosterone is a steroid hormone produced by the Leydig cells of the testes in males and the ovaries of females, with small amounts produced by the adrenal glands of both genders. Testosterone is responsible for muscle protein resynthesis and the repair of muscle proteins damaged by exercise, and plays a significant role in helping grow skeletal muscle. Testosterone works with specific receptor sights and is produced in response to exercise that damages muscle proteins.

Human Growth Hormone

Human growth hormone (HGH) is an anabolic peptide hormone secreted by the anterior pituitary gland that stimulates cellular growth. Like all hormones, HGH works with specific receptor sites and can produce a number of responses, including increasing muscle protein synthesis responsible for muscle growth, increasing bone mineralization, supporting immune system function and promoting lipolysis, or fat metabolism. The body produces HGH during the REM cycles of sleep and is stimulated by high-intensity exercise such as heavy strength training, explosive power training or cardiorespiratory exercise at or above the onset of blood lactate (OBLA, the second ventilatory threshold).

Insulin-like Growth Factor

Insulin-like growth factor (IGF) has a similar molecular structure to insulin and is stimulated by the same mechanisms that produce HGH. IGF is a peptide hormone produced in the liver and supports the function of HGH to repair protein damaged during exercise, which makes it an important hormone for promoting muscle growth.

Brain-derived Neurotrophic Factor

Brain-derived neurotrophic factor (BDNF) is a neurotransmitter that helps stimulate the production of new cells in the brain. The production of BDNF is closely related to the production of HGH and IGF—the same exercises that elevate levels of those hormones also increase amounts of BDNF. High-intensity exercise can stimulate anabolic hormones for muscle growth while elevating levels of BDNF, which can help improve cognitive function.

Understanding how exercise influences the hormones that control physiological functions can assist you in developing effective exercise programs specifically for you. Hormones have both short- and long-term responses to exercise. In the acute phase immediately post-exercise, testosterone (T), HGH and IGF are produced to repair damaged tissue. Over the long-term, there is an increase in the receptor sites and binding proteins, which allow T, HGH and IGF to be used more effectively for tissue repair and muscle growth. For those who want muscle growth, the levels of T, HGH and IGF are produced in response to the amount of mechanical stress created during resistance-training exercises. Moderate to heavy loads performed until momentary fatigue generate high levels of mechanical force, which creates more damage to muscle protein, which signals the production of T, HGH and IGF to repair protein, which results in muscle growth.

While there are a myriad of hormones responsible for an almost infinite number of physiological functions, the hormones listed above are directly influenced by physical activity and play important roles in helping the body adapt to the imposed physical demands of exercise. Many fitness professionals like myself understand that the nervous and muscular systems play important roles in determining the outcomes of an exercise program. However, the reality is that hormones influence many of the physiological adaptations to physical activity. That means that, “It’s all hormones nowadays,” is the appropriate response to many questions about how the human body responds to

Why Is Protein Important & Are You Getting Enough

Today, I want to talk about the importance of protein. How protein benefits your overall health in physical performance is crucial to understand. So whether you’re a weekend warrior, you’re trying to lose weight or you are an athlete, protein is important for everybody — and just about everyone is deficient in quality protein in their diet

I’m going to go over how to get more protein in your diet, the benefits of eating more protein foods and how much you should consume. So starting off here, let’s talk about protein and what it does.

Why Protein Is So Important

Protein is the building block of yourself. It’s the building block of your muscles and also is present in the foods that are going to boost your metabolism and fat-burning potential. Nothing is more important than protein. It really is the fuel that motivates and really supports your body in building healthy tissues and cells.

What exactly are proteins? Proteins are considered long chains of amino acids, which are the important molecules we get from our diet. Amino acids can be found in many different types of foods, even vegetables, but the highest sources are those that come from animals – like meat, dairy, eggs and fish – plus to a lesser extent certain plant foods like beans and seeds.

Proteins are used every day to keep the body going. Because they’re used to develop, grow and maintain just about every part of our bodies — from our skin and hair to our digestive enzymes and immune system antibodies — they’re constantly being broken down and must be replaced.

Vital organs, muscles, tissues and even some hormones of the body are made from proteins. Additionally, proteins create hemoglobin and important antibodies. Proteins are involved in just about every body function from controlling blood sugar levels to healing wounds and fighting off bacteria.

Simply put, without proteins life would not exist.

The average person probably needs half his or her body weight in protein a day. So if you weigh 150 pounds, you need at least around 75 grams of protein a day if you’re trying to burn fat and build muscle the right way. And for many athletes, more than that is going to be essential as well.

Do You Have a Protein Deficiency?

Mayo Clinic researcher Jan van Deursen, Ph.D, set out to study the cause of cancer, but soon his research took him in a different direction — what impacts aging? His research revealed that certain proteins play an important, even critical, role in aging.

In his investigation, van Deursen and his team created genetically modified mice that had a protein deficiency in one specific type of protein, BubR1. They discovered that the mice deficient in this vital protein aged four to five times faster than the control group of normal mice.

This naturally occurring protein declines as we age and, in this study, were found to be at deficient levels in the mice’s muscles, heart, brain, spleen, testis and ovaries. The study theorizes that this holds true in the human body, too, with a protein deficiency leading to cataracts, heart problems, kyphosis or muscle atrophy — all somewhat common in the elderly. 

Eating too little protein can result in these symptoms as well:

• A sluggish metabolism
• Trouble losing weight
• Trouble building muscle mass
• Low energy levels and fatigue
• Poor concentration and trouble learning
• Moodiness and mood swings
• Muscle, bone and joint pain
• Blood sugar changes that can lead to diabetes
• Slow wound healing
• Low immunityThe best forms of protein you can be getting are going to be things like grass-fed beef, organic chicken and turkey, wild-caught salmon — also, grass-fed organic dairy products are great. And then, healthy quality protein powders like grass-fed whey protein is another great option.Some other high protein foods to help overcome a protein deficiency include:
• And then for the plant-based sources of protein, flaxseeds and chia seeds are great; other nuts and seeds, and beans, are also quality sources of protein.
• The Top Protein Foods

• Free-range eggs
• Lentils
• Natto
• Kefir or yogurt
• Mushrooms Getting protein in your diet is greatly beneficial, and the biggest benefits of protein include fat burning, helping muscle recovery and helping heal cuts in the wound. And if you have any sort of injury, protein is essential. It’s also essential for:
• Protein Health Benefits

•  Fighting diabetes in balancing up blood sugar
• Brain function
• Any issue you have in terms of depression and brain issues
• CholesterolAnd last but not least, it’s important for muscle recovery. So if you’re trying to recover from an injury and also want to improve your overall energy, getting more protein in your diet is essential.So get more protein in your diet. I’d even recommend keeping a food journal; write down what you’ve eaten the past three days, and then add up the grams of protein you’ve actually gotten in your system.
• You also can go to the website nutritiondata.com and actually look up the amount of protein in the amount of food you’ve consumed, or else do it for the next three days and see how much protein you’re actually getting in your diet.
• When buying protein, make sure it’s from organic, natural sources. One of the issues we run into today is all of our conventional restaurants, our conventional grocery stores, they’re not selling grass-fed organic protein. And if you’re eating conventional protein, it’s loaded with hormones, antibiotics, steroids and other chemicals that will actually destroy your health.
• There is study after study showing that protein is essential for your body.

If you’re looking to up your protein intake, I will be posting a list of 50 snack options that are packed with protein on the Empower Wellness closed group page. If you’re in a program with me or any of our team at Empower Wellness, you should have access to this page; if you do not, simply send a request to join and I will get you added.

High Intensity Interval Training: Why We Do What We Do

I’m about to share with you the single best exercise for burning fat. But first, I want to explain the number one mistake people are making in the gym, today.

This mistake is leading to some pretty big consequences like:

• Causing you to age faster
• Breaking down your joints
• Causing your body to STORE fat, instead of burn it
• Causing your hormones to get out of balanceMost people who want to burn fat and lose weight falsely assume that going to the gym and doing traditional aerobic exercise, like jogging on the treadmill, is the best way to see results.If you’ve been spending hours on the treadmill and not seeing any results, it’s because long distance cardiovascular exercise can decrease testosterone and raise your stress hormone levels like cortisol. Increased levels of cortisol stimulate the appetite, increase fat storage, and slow down or inhibit exercise recovery.The Journal of Sports Sciences found that long periods of aerobic exercise increased oxidative stress leading to chronic inflammation.If you want to see results fast without the negative benefits of cardiovascular exercise, your best option is burst training.  Burst training (aka interval training) combines short, high intensity bursts of exercise, with slow, recovery phases, repeated during one exercise session.  Burst training is done at 85-100% maximum heart rate rather than 50-70% in moderate endurance activity.Essentially, burst training is exercising like a sprinter rather than a marathon runner.Burst (or interval) training isn’t necessarily new. Elite athletes and Olympians have known this secret to exercising and have been doing interval training for years. The research proves that anybody – not just elite athletes – can do interval training and achieve amazing results, no matter your experience or fitness level.The reason burst training works is because it produces a unique metabolic response in your body. Intermittent sprinting causes your body to not burn as much fat during exercise but after exercise your metabolism stays elevated and will continue to burn fat for the next 24-48 hours!Another study published in the Journal of Applied Physiology, April 2007, researched eight different women in their early 20’s. They were told to cycle for 10 sets of four minutes of hard riding, followed by two minutes of rest.Key Benefits of Burst Training
• After two weeks, the amount of fat burned increased by 36 percent, and their cardiovascular fitness improved by 13 percent.
• Also, chemicals called catecholamines are produced which allow more fat to be burned and this causes increased fat oxidation which drives greater weight loss. The women from the study lost the most weight off their legs and buttocks.
• Research from the University of New South Wales Medical Sciences found that burst (interval) cardio could burn more than 3 times more body fat than moderate cardio. The researchers studied two groups and found that the group who did eight seconds of sprinting on a bike, followed by 12 seconds of exercising lightly for 20 minutes, lost THREE TIMES as much fat as other women, who exercised at a continuous, regular pace for 40 minutes.
• One of the major benefits of burst training is that it can be done in the comfort of your own home with no or minimal equipment.  An easy example of burst training would be going to a track and walking the curves and sprinting the straight aways.  Or getting on a spin bike and cycling hard for 20 seconds then going easy for 20 seconds, then repeating that cycle for between 10 to 40 minutes.
• Similar exercise methods to burst training include High Intensity Interval Training (HIIT) and the Tabata method. With burst and other types of interval training you are getting the same cardiovascular benefits as endurance exercise but without the negative side effects.  Also, burst training is the fastest way to lose weight and burn fat fast.
• So, What’s the #1 Exercise to Burn Fat Fast?
• A recent study in Psychoneuroendocrinology showed evidence of long-term high cortisol levels in aerobic endurance athletes.  Researchers tested levels of hair cortisol in 304 endurance athletes (runners, cyclists, and triathletes) and compared to non-athletes.  The results showed higher cortisol levels with higher training volumes.
• But recent research is proving that long distance cardiovascular exercise is NOT the fastest way to burn fat and lose weight.
• The number one mistake is doing way too much cardio.

• Can burn up to 3x more body-fat than moderate cardio
• After two weeks of interval training, fat burning increased by 36%
• Your body will continue to burn fat for the next 48 hours after you are done exercising
• You can workout in less time and see better resultsBurst training is exactly what we do at Empower Wellness. We have our own YouTube channel where you can watch and participate in burst training right from your living room; plus you have a real life Personal Training to help you through every aspect of your training.
• Complete Burst Training Program

Leaky Gut Syndrome: What You Should Know

Many of you have recently asked me about leaky gut syndrome…what is it? How did I get it? How do I treat it? So I did what I do and invested some time in a little research. It’s quite possible that this conditions affects more people than we realized. If this post relates to you, get with me and we’ll get started in healing you gut and getting you back to YOU.

Leaky gut syndrome is a rapidly growing condition that millions of people are struggling with and don’t even know it.  From the sound of it, you might think leaky gut syndrome only affects the digestive system but in reality it can lead to many other health conditions.

According to research, leaky gut could be the cause of your food allergies, low energy, joint pain, thyroid disease, autoimmune conditions and slow metabolism.

What is Leaky Gut Syndrome?

Think of the lining of your digestive tract like a net with extremely small holes in it that only allow specific substances to pass through.  Your gut lining works as a barrier keeping out bigger particles that can damage your system.

When someone has leaky gut (often referred to as increased intestinal permeability) the “net” in your digestive tract gets damaged, which causes even bigger holes to develop in your net, so things that normally can’t pass through, are now be able to.

Some of the things that can now pass through include proteins like gluten, bad bacteria and undigested foods particles. Toxic waste can also leak from the inside of your intestinal wall into your blood stream causing an immune reaction.¹

Leaky Gut Symptoms and Progression

This leads to inflammation throughout your system and can cause symptoms, such as:

• Bloating
• Food sensitivities
• Thyroid conditions
• Fatigue
• Joint pain
• Headaches
• Skin issues like rosacea and acne
• Digestive problems
• Weight gain
• Syndrome X

One of the biggest warning signs that you may have leaky gut can be that you’re experiencing multiple food sensitivities. Partially digested protein and fat can seep through your intestinal lining making their way into your bloodstream which will cause an allergic response.

This allergic response doesn’t mean you’ll break out in a rash all over your body, but it can lead to one of the symptoms I’ve mentioned above.  And, if left un-repaired can lead to more severe health issues like inflammatory bowel disease, IBS, arthritis, eczema,² psoriasis,³ depression, anxiety, migraine headaches, muscle pain and chronic fatigue.

According to the Journal of Diabetes there is a strong body of evidence pointing to leaky gut as a major cause of autoimmune diseases including Type 1 Diabetes.⁴ 

Another problem with leaky gut is that it can cause malabsorption of vital minerals and nutrients including zinc, iron and vitamin B12.

What Causes Leaky Gut?

There are 4 main causes of leaky gut which include:

• Poor diet
• Chronic stress
• Toxin overload
• Bacterial imbalance.⁵

We’re about to cover some in-depth nutrition here.  Read carefully, and in a few sections I will outline the top 5 Foods and Supplements to heal your leaky gut…

The most common components of food that can damage your intestinal lining are the proteins found in un-sprouted grains, sugar, GMO’s, and conventional dairy.

The problem with unsprouted grains is they contain large amounts of nutrient blockers called phytates and lectins. Lectins are sugar-binding proteins that act as a natural defense system for plants that protect them from outside invaders like mold and parasites.

This is good news for plants but bad news for your body.

Your digestive lining is covered with sugar containing cells that help break down your food.  Lectins gravitate toward this area and when they attach to your digestive lining it damages your gut, causing inflammation.

Lectins and Foods that Cause Leaky Gut

Lectins are found in many foods, not just grains, and consumed in smaller amounts your body will do just fine with them. But foods that have large amounts of lectins like wheat, rice, spelt, and soy are more problematic.

Sprouting and fermenting grains reduces phytates and lectins, and makes these foods easier to digest.

GMO and hybridized foods tend to be the highest in lectins since they have been modified to fight off bugs.

Also, gluten containing grains will damage your intestinal lining causing leaky gut.  So while you are working to heal your system stay away from all grains especially ones that contain gluten like wheat.  Once your gut is healthy you can add back in grains that have been fermented and sprouted to eat occasionally.

Conventional cows milk is another food that can cause leaky gut. The component of dairy that will harm your gut is the protein A1 Casein.  Also, the pasteurization process will destroy vital enzymes making sugars like lactose very difficult to digest. For this reason, I only recommend buying dairy that is raw and from: A2 cows, goat’s, sheep, or buffalo.

Sugar is another substance that will wreak havoc on your digestive system.   Sugar will feed the growth of yeast, candida, and bad bacteria which will further damage your gut. Bad bacteria actually creates toxins called exotoxins that damage healthy cells and can eat a hole into your intestinal wall.

Other Factors that Cause Leaky Gut

Chronic stress weakens your immune system over time which cripples your ability to fight off foreign invaders like bad bacteria and viruses leading to inflammation and leaky gut.  To reduce stress I recommend getting more sleep, schedule fun into your week, rest one day a week, meditate, and hang out with positive uplifting people.

Toxins. We come into contact with over 80,000 chemicals and toxins every single year but the worst offenders for causing leaky gut include antibiotics, pesticides, tap water, aspirin, and NSAIDS.  Consider buying a high quality water filter to eliminate chlorine and fluoride and look to natural plant based herbs to reduce inflammation in your body.

Dysbiosis. Finally, one of the leading causes of leaky gut is a condition called dysbiosis, which means an imbalance between beneficial and harmful species of bacteria in your gut. For many, this imbalance can begin at birth because of a C-section or because the mother didn’t have a healthy gut herself. The overuse of prescription antibiotic drugs, tap water with chlorine and fluoride, and the lack of probiotic rich foods contribute to this imbalance of good and bad bacteria.

Leaky Gut and the Brain

Another topic I want to quickly discuss is how leaky gut can affect the brain.  If you’ve ever seen a child with autism experience a mood swing, this can be caused by intestinal permeability. Gluten and Casein-Free Diet’s have proven effective for many children with autism because these proteins can leak through the gut and then recirculate and act on the brain similarly to an opioid drug.

This is also why leaky gut has been linked to other psychological disorders such as anxiety, depression and bipolar disorder. So, in many cases, if you can heal the gut you can heal the brain.

The 4-Step Plan to Heal Leaky Gut

The good news is there’s a solution to healing leaky gut. There is a four step process that includes:

1. REMOVE foods and factors that damage the gut
2. REPLACE with healing foods
3. REPAIR with specific supplements
4. REBALANCE with probiotics

Remember, the top foods to remove that cause leaky gut are sugar, grains, conventional meat, conventional dairy and GMO foods.  The top toxic exposures to eliminate are tap water, pesticides, NSAIDS, and antibiotics but remember to always consult with your physician if he has prescribed these for you.

The Leaky Gut Diet and 5 Healing Foods

#1 Bone Broth – broth contains collagen and the amino acids proline and glycine that can help heal your damaged cell walls. Many people successfullyu do a bone broth fast for 3 days to help rapidly repair leaky gut.

#2 Raw Cultured Dairy – contains both probiotics and SCFA’s that can help heal the gut.  Pastured kefir, yogurt, amasai, butter, and raw cheese are some of the best. If you’re having trouble finding raw dairy, get with me; I can help with this.

#3 Fermented Vegetables – contain organic acids that balance intestinal pH and probiotics to support the gut.  Sauerkraut, Kimchi, and Kvass are excellent sources.

#4 Coconut Products – all coconut products are especially good for your gut.  The MCFA’s in coconut are easier to digest than other fats so better for leaky gut.  Also, coconut kefir contains probiotics that support your digestive system.

#5 Sprouted seeds – chia seeds, flaxseeds, and hemp seeds that have been sprouted are great sources of fiber that can help support the growth of beneficial bacteria. But if you have severe leaky gut, you may need to start out getting your fiber from steamed vegetables and fruit.

Also, consuming foods that have anti-inflammatory Omega-3 fats are beneficial such as grass-fed beef, lamb, and wild caught fish like salmon.

Top 5 Supplements for Healing Leaky Gut

There are many supplements that support your digestive health but I believe the most beneficial are: L-Glutamine, Probiotics, Digestive Enzymes, Aloe Vera Juice, Quercetin, NAG and Licorice Root.

#1 Probiotics are the most important supplement to take because it helps replenish good bacteria and crowds out bad bacteria.  I recommend getting probiotics in both food and supplement form. I see people all the time only follow part of the protocol in healing their gut by removing the damaging irritants. But the part they often leave out is re-inoculating their gut with beneficial bacteria that will keep bad bacteria at bay.

So load up on BOTH probiotic rich foods and take AT LEAST 50 billion units of probiotics daily from a high quality brand.

#2 Digestive enzymes (one or two capsules at the beginning of each meal) ensure that foods are fully digested, decreasing the chance that partially digested foods particles and proteins from damaging your gut wall.

#3 L-Glutamine is critical for any program designed to heal leaky gut.  Glutamine is an essential amino acid that is anti-inflammatory and necessary for the growth and repair of your intestinal lining.  L-glutamine acts a protector and coats your cell walls, acting as a repellent to irritants. Take 2-5 grams 2x daily.⁶

#4 Licorice Root (DGL) is an adaptogenic herb that helps balance cortisol levels and improves acid production in the stomach. DGL supports the body’s natural processes for maintaining the mucosal lining of the stomach and duodenum. This herb is especially beneficial if someone’s leaky gut is being caused by emotional stress. Take 500mg 2x daily.

#5 Quercetin has also been shown to improve gut barrier function by sealing the gut because it supports creation of tight junction proteins.  It also stabilizes mast cells and reduces the release of histamine which is common in food intolerance.  New studies have also shown it’s effectiveness in healing ulcerative colitis.  Take 500mg 3x daily with meals.

#6 Bitters are a compound that utilizes the above 5 supplements into one high potency liquid, which is quickly absorbed into the digestive tract.

Why You Should Not Count Calories…Myths Busted

Many people think weight loss is simply about cutting calories. They believe that to lose weight, you must reduce calories (either eat less or burn more), to gain weight you must add calories, and to maintain weight you keep calories constant. To these folks, calories in, calories out is the only thing that matters. They usually oppose my program because they assume that I “deny” the importance of calories in weight loss.

Well, they’re wrong. I don’t deny the importance of calories. Calories absolutely count. And if someone has lost weight, they have necessarily expended more calories than they consumed. That said, there are some major misconceptions about calories, body weight, fat loss, and health. These calorie myths are often rooted in truth but presented in black-or-white terms that are useless at best, harmful at worst, and do little to help the average person lose body fat.

Let’s dig right in.

Calories in, calories out is all you need to know.

Simple is nice. Simple is good. But overly simple is dangerously inaccurate, so let’s break this statement down.

What does “calories in” refer to?

Calories in — what we eat. We can’t metabolize sunlight or oxygen. We can’t feast on the souls of the damned. The food we eat determines “calories in” entirely. Simple.

“Calories out” is where it gets confusing. There are several components to “calories out”:

1. Resting energy expenditure — the energy used to handle basic, day-to-day physiological functions and maintenance
2. Thermic effect of food — the energy used to digest food and process nutrients
3. Active energy expenditure — the energy used during movement (both deliberate activity like lifting weights, jogging, and walking plus spontaneous activity like shivering and fidgeting)

Not so simple, is it? There are a lot more variables to consider.

Oh, and about those variables…

Calories in and calories out are independent variables.

That would be nice. You could drop energy intake and maintain your resting metabolic rate while burning the same amount of energy digesting food (even though you’re eating less of it) and working out. The fat would melt off at a predictable, constant rate. Anyone with basic arithmetic skills (or a calculator) could become a successful weight loss coach and very few people would be overweight.

In reality, the amount and type of calories we eat affect the amount of energy we expend:

• During calorie restriction, the body “defends” its body weight by lowering resting metabolic rate and reducing spontaneous physical activity. To keep weight loss going, you often have to lower food intake even more (to counteract the reduced metabolic rate) and remind yourself to fidget, tap your feet, twiddle your thumbs, and shiver (to recreate the missing spontaneous movement). And you have to do it again when the body readjusts.
• Whole foods take more energy to process and digest than processed foods. In one example subjects either ate a “whole food” sandwich (multigrain bread with cheddar cheese) or a “processed food” sandwich (white bread with cheese product). Both meals were isocaloric (same number of calories) and featured roughly identical macronutrient (protein, fat, carb) ratios. Those eating the multigrain sandwiches expended 137 calories postprandially (after their meal). The white bread group expended only 73 calories, a 50% reduction in the thermic effect of food.
• Protein takes more energy to process and digest than other macronutrients. Compared to a low-fat, high-carb diet, a high-protein diet increased postprandial energy expenditure by 100% in healthy young women. And in both obese and lean adults, eating a high-protein meal was far more energetically costly (by almost 3-fold) than eating a high-fat meal.

Calories in affects calories out. The two variables are anything but independent of each other.

Weight gain is caused by eating more calories than you expend.

Calorie fetishists love pointing out that weight gain requires overeating. That is, everyone who gains weight necessarily ate more calories than they expended. Okay. We’ve established that everyone agrees on this. But it’s just restating the issue. It doesn’t tell us anything new or useful. It’s merely descriptive, not explanatory.

To show you what I mean, let’s do the same thing with other phenomena.

Why was Martin Luther King Jr. assassinated? Because someone pointed a sniper rifle at him and fired it.

Why did Usain Bolt win the 100 m final in the Beijing Olympics? Because he crossed the finish line first.

Why is the restaurant so crowded? Because more people entered than left.

These are technically true, but they ignore the ultimate causes In King’s case, they fail to discuss racism, the civil rights movement, or the motivation of the shooter. They don’t mention Bolt’s training, genetics, or his childhood. They don’t discuss why the restaurant has attracted so many customers — new menu, Valentine’s Day, graduation? They simply restate the original statement using different words. They just describe what happened.

I’m interested in what truly causes us to eat more than we expend and/or expend less than we eat. I don’t care to merely describe weight gain because that doesn’t help anyone.

A calorie is a calorie.

Look. I loved Carl Sagan. Like everyone else, I got chills when he’d wax poetic about our place in the universe and our shared origins as “star-stuff.” But just because steak comes from the same star-stuff as a baked potato, isocaloric amounts of each do not have identical metabolic fates in our bodies when consumed.

We even have a study that examined this. For two weeks, participants either supplemented their diets with isocaloric amounts of candy (mostly sugar) or roasted peanuts (mostly fat and protein). This was added to their regular diet. After two weeks, researchers found that body weight, waist circumference, LDL, and ApoB (a rough measure of LDL particle were highest in the candy group, indicating increased fat mass and worsening metabolic health. In the peanut group, basal metabolic rate shot up and neither body weight nor waist size saw any significant increases.

Does this invalidate the relevance of energy balance? Of course not. Since the peanut group’s metabolic rate increased, they expended more calories in response to added calories, thus remaining in balance. But it does elegantly and definitively invalidate the simplistic notion that all calories, especially added calories, are treated equally by the body.

Weight loss and fat loss are the same thing.

People don’t want to lose weight. “Losing weight” is common parlance, but we really want to lose body fat and retain, or gain, muscle. And studies indicate that the macronutrient composition can differentially affect whether the weight lost is fat. It’s not just about total calories.

Take the 2004 study from Voltek that placed overweight men and women on one of two diets: a very low-carb ketogenic diet or a low-fat diet. The low-carb group ate more calories but lost more weight and more body fat, especially dangerous abdominal fat.

Or the study from 1989 that placed healthy adult men on high-carb or high-fat diets. Even though the high-carb group lost slightly more body weight, the high-fat group lost slightly more body fat and retained more lean mass.

Just “weight” doesn’t tell us much. What kind of weight? Are we losing/gaining fat or muscle, bone, sinew, organ? Are we increasing the robustness of our colons and the number of  bacterial residents (who, though small, carry weight and occupy space) from added prebiotic fiber intake? These factors matter for health. I’d argue that they’re the only factors that actually matter when losing or gaining weight because they offer insight into our health and body composition.

Exercise helps you lose weight only by burning calories.

Most people think of exercise as a way to mechanically combust calories. And that’s true, to a point. Exercise does “burn” calories, and this is a factor in weight loss. But it does lots of other cool things to our physiology that can assist with improving body composition, too.

Compared to something high intensity like burpees or something aerobic like running a 10k lifting free weights doesn’t burn many calories when you’re lifting them. But it does improve insulin sensitivity, which reduces the amount ofinsulin we secrete for a given amount of carbohydrate and increases our ability to burn body fat. It increases muscle mass, which uses calories (protein). It strengthens connective tissue, which also uses calories. It even preserves metabolic rate during weight loss and boosts it for up to 72 hours post-workout. All these changes affect the fate of the calories we ingest.

If calories burnt were the most important factor, then the best way to lose weight would be to hammer it out with as much endurance exercise as you can withstand because that’s the most calorie intensive. But studies show that combination training — aerobic and resistance training — leads to greater reductions in body fat than either modality alone.

Even aerobic exercise isn’t just about mechanically burning calories. It also targets the reward regions of out brains ucing the allure and spontaneously lowering our intake of junk food.

Counting calories allows us to accurately monitor food intake.

You’d think that, wouldn’t you? Most foods at the grocery store have labels. Even restaurants are beginning to emblazon menus with calorie counts for each item. As humans, we implicitly trust the printed word. It looks so official and authoritative, and it spells out with great specificity exactly how many calories we’re about to eat.

Except studies show that’s not the case. Whether it’s the nutritional information provided by restaurants, the calorie counts on supposedly “low-calorie” pre-packaged calorie counts are rarely accurate. Food manufacturers can even underreport calories by 20% and pass inspection by the FDA.

Maybe that’s why people have so much trouble sticking to their allotted number of calories. If only reality would bend to the will of the label!

You may roll your eyes at some of these ideas because they’re so preposterous, but consider where you’re coming from, where you’re reading this. This is how the general public – and, often, the experts and physicians advising their patients and writing policy — approaches the question of fat loss. Sure, not everyone immersed in conventional wisdom holds every one of these myths to be true. And when they’re actually faced with the statement, few will claim that a calorie of steak is metabolically identical to a calorie of white sugar or that weight loss is the same as fat loss. But when calories in, calories out is the first line of attack against excess body fat, these are the kind of myths that become entrenched.

It’s important to take them head-on.

No one wants to be fat. The obese know they’re obese. They’ve had “calories in, calories out” drummed into their heads for years. If it were really as simple as eating less and moving more, they wouldn’t be obese. And yet here we are. That might be the biggest danger of the continued propagation of these myths — they convince people that they’ve failed at something simple, basic, and central to being a healthy, moral human being.

Decisions…decisions

I’ve been debating with myself for about two years. Writing my first book was super emotional for me. It would literally take my breath away and I vowed I’d never do it again. Writing from the heart like that will always cause an outpouring of blood and it’s always your own. I’ve done some soul searching and I’ve decided to go at it again but from a different angle. This one will be fiction and contain less of my real life experiences. If you look answers will come. Regardless of what you believe religiously, we’re all spiritual beings and when we seek answers, we’ll find them. Stay tuned for the title reveal…..sometimes I even impress myself

The antioxidant nobody talks about

Glutathione is considered to be the master antioxidant and detoxifier of the cell. Without glutathione, the antioxidant system breaks down, and toxic chemicals hang around to wreak havoc in our cells and tissues. Glutathione is so critical because it’s the cell’s first line of defense against the toxins that enter your body through the foods, liquids and gases you take in.

Among the different antioxidants found in the body, glutathione performs a very unique role. Its main function is to provide cell protection as well as boost other healthy compounds in the body. It is essential in the proper functioning of different systems of the body like:

Respiratory system
Gastrointestinal system
Nervous system
Immune system
Glutathionealso aids in proper metabolism of nutrients and absorbs harmful chemicals. Because it performs a very crucial role, the glutathione level of our body is equivalent to our level of health.

What Affects Glutathione Level

Because it is a naturally-produced substance, the body produces glutathione as needed. However, there are number of factors that affect the normal level of this important substance in our body.

Age – The most common reason for glutathione depletion is age. The older a person gets the lesser glutathione the body produces.
Diseases – Diseases also contribute to the ability of the body to produce or recycle glutathione.
Diet and Pollution – Diet and pollution are considered by many experts as the biggest culprits in glutathione reduction. It is a known fact that in order to be healthy, we need to eat healthy foods. Unfortunately our lifestyle today has given us easy access to any food that we like to eat, regardless of their health benefits. We have become so accustomed to fast food and junk foods that our body becomes a dumping ground of chemicals. The influx of harmful chemicals to the body prevents the natural production of glutathione, and eventually there are more toxic materials in our body than glutathione.
Environmental Factors- Aside from our diet, our environment also contributes to the depletion of the glutathione level in our body. Pollution is the biggest hazard that we encounter on a daily basis and the heavy metals that we breathe in daily eventually find their way into our organs and cause illnesses. The stress brought about by our lifestyle also contributes in our body’s inability to function properly.
The combination of aging, stressful lifestyle, pollution, and unhealthy diet is just too much for our body to create or recycle glutathione. Once the body is overwhelmed, it will eventually succumb to illness.

How to Boost the Body’s Glutathione Level

There are two ways of introducing glutathione to our body: artificial and natural. The artificial method involves taking glutathione supplement in a pill form. For a lot of people, their introduction to the benefits of glutathione revolves around marketing information about this kind of supplement. Although it is a very convenient way of supplying our body with this substance, it is not really as effective as we think it is. For one, our digestive system does not absorb glutathione very well. Only a small percentage of oral glutathione actually gets transferred to the circulatory system of our body.

Secondly, glutathione supplements prevent the body from producing the substance naturally. As the chemical is detected by the body, it regulates its natural production to the point where it completely stops, which in turns leads to dependence on supplements.

The most advisable way of getting glutathione into our body is through the natural way. Eating the right kinds of food that help boost glutathione production is the primary means of ensuring that we have enough of this essential antioxidant in our body. The key here is not to introduce glutathione, but to induce our body to produce the chemical naturally.

The Best Ways to Increase the Body’s Glutathione Level

First, you need a lifestyle check: how can you prevent unnecessary depletion of glutathione? Are you active enough to induce natural glutathione production? You see, exercising regularly helps keep glutathione at the optimum level. Simple exercises like jogging, walking, or cycling keeps the body active, helps in metabolism that leads to better immune system response, detoxification, and improves antioxidant function.

You may also need to cut down on your alcohol consumption. Although there are some health benefits in drinking wine in moderation, prolonged exposure of the liver to alcohol prevents the organ to produce the antioxidant regularly. Without the detoxifying effect of the liver, the body becomes overwhelmed by toxins and free radicals that results in diseases.

Eat the Right Foods

The best way to boost glutathione level naturally is by eating the right kind of healthy foods that contain either natural glutathione or elements that can help in the production of the antioxidant. Foods that are rich in amino acids are considered the best sources of glutathione.

Fruits and veggies. Fruits and vegetables must be eaten raw to maximize their glutathione content. Some examples of glutathione-rich foods are tomato, broccoli, garlic, spinach, asparagus, avocado, and walnuts.
Milk thistle. Aside from getting enough natural glutathione supply from natural sources, preventing glutathione depletion is also equally important. Milk thistle contains the anti-oxidant and anti-inflammation chemical silymarin which is essential in treating liver-related illnesses and helps in boosting glutathione level.
Vitamins and minerals. Vitamins B6, B12, and B9 (folic acid) are considered as the most effective natural glutathione producers in the body. Needless to say, eating foods like salmon, tuna, scallops, beef and lamb (for B12), spinach, banana, potato, chicken (for B6), and lettuce, asparagus, spinach, and lentils (for folic acid) is highly recommended.
Whey to go. This can be a bit tricky because there are so many products in the market today that contains whey. However, they also contain chemicals and sugar that may have adverse health effects. So if you choose whey as glutathione-booster, you have to make sure that it came from grass-feeding cows which are not exposed to synthetic hormones or pesticides. Another consideration is the way it is processed. Cold processing is the only way to go as heat destroys the molecular structure of whey.
Curcumin, a naturally occurring chemical compound that is found in turmeric, may also be useful for increasing glutathione levels.
Protein rich foods. 3 amino acids – cysteine, glycine and glutamate – are the precursors to glutathione production. Protein-rich foods tends to be high in all 3. But heating or pasteurizing them destroys many of the glutathione-producing properties.
Glutathione is very important in our overall health status. It cleanses our body of toxic substances, helps improve our immune system to fight off diseases, and prevents health concerns that can be fatal. In our effort to remain healthy, it is very important that we consider the most effective method of improving the glutathione level of our body. Supplements can be an option, but doing it the natural way is still the best.