Are Sit-Ups Bad? YES! Hear Me Out

Sit ups…..I remember doing so many during grade school and beyond. They were a staple in PE, sports practice, and also in my first home exercise routines. I did a LOT of sit-ups before the age of 18 and I am well experienced with this exercise.

Then there was a workout that changed my life forever. When I was 16 years old I was doing a workout that included box jumps. During my last jump down from a big wooden box something strange and unexpected occurred. A lightening bolt of pain struck my low back. OUCH! I was down on the ground confused and full of fear. I didn’t know it at the time, but I had just created a disc bulge. My disc was out of place and it was touching a nerve. This created a lot of pain and made walking near impossible for a time.

Why me? Why did jumping down from a box create a disc bulge?…. It all comes down to anatomy, physics, and time.

The human spine has the potential to have a great range of motion despite the fact that no one segment has a large range of motion. When all the segments move together, this creates the ability for sit-ups, back arching, and other motions (including the ones found in circus acts…). Sit-ups are a flexion based exercise that takes the spine through a large range of motion. What is missed by many that love sit-ups is that not all segments of the spine are equal.

The middle back (known as the thoracic spine) has ribs attached to each vertebrae. This makes the middle back more stable than the lower back (the lumbar spine) which do not have ribs attached. Instead the low back vertebra are stabilized by muscles (the ab muscles…the six pack). So, at a baseline the lumbar vertebrae and discs are more unstable than the rest of the spine because it carries much more load than the neck and it does not have ribs attached like the middle back. Therefore, the low back does not have the capacity to withstand a lot of load over time when motion is added compared to the middle back.

If you want to injure the human lumbar spine, sit-ups are a great way to do it. This was demonstrated in labs that took cadaver spines (from pigs) through the sit-up motion. Disc damage was created. The research did not stop there. The same thing was shown in living humans!

(Yates, Justin P. MSc; McGill, Stuart M. PhD. The Effect of Vibration and Posture on the Progression of Intervertebral Disc Herniation. Spine: March 1, 2011 - Volume 36 - Issue 5 - p 386-392)

Sit-ups are indeed a very good exercise to work the abdominal muscles. However, sit-ups are one of the highest “tax” body weight exercises there is. Yes, sit-ups will give you stronger muscles, but they will weaken your spine and will likely cause back pain. This is what happened to me. All the sit-ups I performed as a youth slowly weakened the collagen around my disc and made it more vulnerable to injury.

When I jumped off that big wooden box when I was 15 years old, my collagen was already cracked and weak. The force of jumping down caused the “dam” to rupture sending me on a near 15 year journey into chronic low back pain. In short, I would not recommend classic sit-ups as an acceptable exercise for most people. There are many other exercises that work the core FAR BETTER than a sit-up that have little to no spine tax.

More on this subject coming soon in part 2….

Ready to build your body while sparing your spine?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Healthy Snacks

I get asked all the time: what is a healthy snack? Is this bar OK? How about this drink? What about protein cookies?

RULES OF HEALTHY SNACKS:

1. Ask: is my snack real food?

2. Look at the ingredients, the fewer the better

3. Can you pronounce and/or do you know most of the ingredients?

4. Check the carb count. Many “healthy bars” may be too high in carbs (sugar, honey, oats, agave nectar, etc).

My Quick List:

Here is a quick list of healthy snacks that I would eat and recommend:

RX Bars

I like these bars because of their real food content. All real food.

Eden Seeds

Eden sells several different seeds and snacks. Very good and clean company. Buy these online.

RX Bar

Here is the breakfast version that is a little higher in carbs. You can cut it in half and enjoy it twice.

LARA

BAR

Here is another real food bar. Low ingredients. I Always cut these bars in half (high carb). Goes good with a few nuts.

Kind Bars

The original Kinds Bars are still a good choice for a bar. There sugar content is usually around 5 grams. Many of their new products are not so kind on the body however…..

Other Ideas:

1. Avocados

2. Dark Chocolate (70% or greater)

3. Apples, Oranges, Cherry Tomatoes, Berries, and more

4. Beef Jerky

5. Mixed Nuts and Seeds (please measure out portions)

6. Low carb or Keto Bars

7. Hard Cheeses (if you handle dairy)

8. Cottage Cheese

9. Lunch Meat (Turkey, Ham, etc)

What is your favorite healthy snack? I am always open to suggestions.

Ready to change your food choices and lose weight?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Weight Loss That Works: Habit Change

After working as a trainer for about one month (I started way back in 2011) I realized that losing body fat was tough for most people. Simply telling clients to calculate their maro-nutrient needs (protein, carbs, and fat) and coming up with a number to stay under didn't work very well....it hardly ever worked.

Weight loss is not simply a calculation in the real world! Nor is weight loss mostly about getting on a new diet or reading the latest diet book.

If these tactics worked, the USA would be trending out of the obesity epidemic, but we are actually heading towards a WORSE national health status.

It turns out that mindset work and behavior change is how people can actually lose weight and keep it off. Habit change is the key!

Like boxing, habit change is a SKILL-BASED undertaking. People need to learn how to change habits. Otherwise, willpower alone is used, which does not work long term for most people.

Ready to lose weight a different way?

Step One:

Mindfulness Training:

The first step to changing habits in how you eat is gaining "mindfulness muscles". Through some very brief education and practice you can start to gain more control over food habits instead of being beaten again and again by typical patterns and food addictions. (Is food really addictive and habit forming?....YES!)

Studies show that only 12 minutes a day of this practice yields substantial benefits!

Step Two:

Goal Setting and Habit Change:

This step is simple to start and yields the best results with follow through. Write out your goals for weight loss and habit change. To do this, get out a piece of paper and write down your specific goals that you have (example: I want to lose weight). Next make it specific and time bound...(example: Ok getting real...I will lose 2 pounds in the next 7 days). Lastly, write down how you plan on doing this and what habits must be changed (example: I need to forgo buying packaged carbohydrates. No more cookies, chips, and crackers. I also need to donate or toss my stockpile of cookies). Want to make this step even more effective? Tell others, post it up on the fridge, or have an accountability partner (or coach).

Step Three:

Get on a Real Food Diet

Notice that this is step three, not step one. You have to get your habits and mindfulness training going before you change your shopping list. With any diet, you have to find a diet that gives you results, keeps you happy, and is full of real food. This can be low, medium, or high carb. Everyone is different. If you stick with real food your chances for success are high.

Step Four:

Eliminate the Two Great Killers

Yikes, death and diabetes…curtesy of food chemistry and big food USA

Out of all the various foods available 24/7, 365 days a year there are two that remain the most deadly and addictive:

1. Processed Carbohydrates

2. Liquid Calories (Especially Sugar)

If you want to live long and prosper (and actually make your weight loss goals) these two items have to be greatly reduced and reworked on your menu.

Step Five:

Exercise High and Low

What is the best kind of exercise to lose weight?

Move often, in many different ways, and for as long as possible. What I mean by this for most people is walk more. Low level cardio and movement is what I call "exercising low" or in low mode. The human body was made to walk miles everyday. Walking is required in order to stay healthy for any able body. When people do not live out this biological necessity in some way, weight gain is a natural result. If you are struggling to lose weight and are not walking daily start by adding a 10-15 minute daily walk. Also, remember to add distance in your weekly routines, like parking near away from the entrances of stores.

On the flip side, "exercising high" is when people go to a place like a gym. In order to flip the switch and work “high mode” people need to sprint (or do interval training), lift heavy weights, and train power (think medicine ball slams). This form of exercise is much different than the “low mode” mentioned above. Exercising in high mode works different parts of a person’s cellular machinery. This mode is great to keep your body biologically young and metabolism high.

If you lack one or both of these modes, add them in and weight loss will likely follow.

Step Six (Bonus Step)

Brain Retraining

Above is a picture of the BrainTap headset in play. It uses unique blue lights, sound, and several different audio/ visual modalities to retrain the brain.

If weight loss is really about habit change, it would be prudent to think about where habits are formed and maintained. The answer? The brain. Our brains are the formers and propagators of our ideas and habits, for better or worse. Therefore, if one changes both their ideas and way of doing things the brain will change. Due to the science of neuroplasticity it is now known that any brain (regardless of how young or old) can change if properly stimulated.

In order to help facilitate better brain health and increase the ease of habit change people can use various brain training methods. One of my favorite methods is an audio program called BrainTap. I won’t go into all the details on how it works (feel free to ask me or go to their website). The short story is this: through the power of beats, music, emotion, and guided visualization your thoughts and literal brain structures can change for the better. BrainTap has over 100 different programs designed to help people lose weight all through the power of neuroplasticity.

Here is their website if you want to learn more:

https://braintap.com/

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Ready to change your food choices and lose weight?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Varicose Veins: Best Remedy and Greatest Cause

Daily Walking: Keeps Arteries, Veins, and Bodies Healthy

To get the most out of this article please read part 1 and part 2 first.

Part 1: https://www.eightfoldfitness.net/blog/2020/6/10/varicose-veins

Part 2: https://www.eightfoldfitness.net/blog/2020/7/1/varicose-veins-how-to-fix-and-correct

Now is the time to reveal the best and very simple way to keep human legs and veins healthy and looking good.

The Big Reveal:

People need to walk more to keep their veins from becoming varicose veins.

This is almost a simple recipe for success. However, as I discussed in my previous article on varicose veins, walking with the wrong mechanics and without muscular effort may yield minimal or no results (and actually can lead to joint injuries). A proper foundation of strength and good walking mechanics has to be achieved before walking can be maximally effective.

Now, if we assume that someone is ready to walk (using muscles to move instead of the common controlled falling gait pattern, etc) the next question to answer would be, “How much walking time do people need to fight varicose veins?” What is interesting about this question is that most people ask this question because they want to consider the cost/ benefit ratio. Many people struggle with the question of if walking for any reason is worth the time and effort. In other words, many people want to know the minimal time/ distance they need to walk in order to “fix” their varicose veins. This reality is interesting to ponder and is at the heart of why people lose their leg health and develop varicose veins in the first place.

Humans are First and Foremost Walkers, but Modern Humans are Almost All Sedentary

Most of my clients work in front the computer. This compels them stay in the same position for 6-10 hours a day. In addition, most of my clients enjoy their free time on screens and technology which also compels them to stay in the same position. Does exercising an hour a day make someone NOT sedentary? How about two hours a day? The answer to both questions is actually NO. If someone exercises for two hours a day and still spends the rest of their day in a chair and on screens they are still in the sedentary category of people.

However, people who make an effort to exercise do get an upgraded status which is a new term called “sedentary exerciser”. This is actually a good upgrade. The 30, 60, 120 minutes that people exercise is to be commended and continued. It is literally saving their health. However, the other large portion of the day being inactive is what drives many chronic degenerative changes (like varicose veins). Having only a set exercise time is usually not enough to produce an optimally healthy body.

How Much to Walk for Better Legs and Veins

Short Answer:

Walk as much as you can and as far as you can and as long as you can.

MUCH……FAR……LONG

Long Answer:

People need to walk every day in order to stay healthy and make their veins happy. The best walking program is one that varies every day. It might look like this:

Monday: Walk 1 mile

Tuesday: Walk 5 miles

Wednesday: Walk 1/2 miles

Thursday: Walk 4 miles

Friday: Walk 1 miles

Saturday: Walk 6 miles

Sunday: Walk 3 miles

Are you too busy to walk 5, 3, or even 2 miles at a time? No problem. It is actually best to divide your movement up during the day instead of having only one large “movement meal” that you give your body. For people that are really time crunched, a 5-10 minute walk can do wonders for the body. Don’t underestimate the power of a short walk. Some amount of walking is better than none.

In addition, get creative with multi tasking. When you talk on the phone add a walk to it. Listening to a book, podcast, or the news? Walk while you listen. Technology does not have to keep you seated and indoors as much as you think. Use technology as part of a new habit of walking more.

In order to keep your legs, body, and veins functioning well and LOOKING good a lifestyle of movement and walking has to be adopted.

Want some help with your mechanics and health?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Varicose Veins: How to "Fix" and Correct

Picture from Wikicommons

During the last post, I wrote about how varicose veins are formed from a biomechanical perspective. If you missed that post read it here:

https://www.eightfoldfitness.net/blog/2020/6/10/varicose-veins

I always like to understand the reasons behind problems in the body. I also love to fix problems whenever possible. This article will explore some simple ways people can optimize the function of their legs. When the basics of leg health are practiced an environment will be created for varicose veins to heal and improve.

Tight muscles are a primary reason why people develop varicose veins. Therefore, tight leg muscles need to be stretched. But how? I don’t think that standard ideas about how to stretch will work for most people. If one actually desires to change a length of a muscle they need to commit to some long duration stretch protocols. Instead of stretching for 30 seconds or so, people need to use more comprehensive stretches for several minutes at a time.

Here is one of my favorite stretches to address many muscles at a time. A very good time saver!

This Stretches the Entire Back Line of the Body

This stretch is powerful because it stretches so many muscles at the same time. Notice that the calf muscles are also getting a stretch from the feet hanging off a pillow. You can use pillows, books, or a rolled up towel to make this work. Think about taking up this pose and staying on stretch for some time as you also do something else (i.e. talking on the phone, watching your favorite show, podcast, etc).

Here is another stretch that addresses many muscles of the front of the body. The same rules apply. Hold this pose for several minutes as you do something else to pass the time.

This One Stretches the Entire Front Line of the Body

To make some serious gains using the old school stretch protocols, these should be held for 5-10 minutes at a time or even longer. This should take care of some of the tightness. When I work with clients I rarely use static stretching to enhance flexibility. Instead I tend to use more complex strategies and movement patterns to restore muscular length. However, some good old stretching is a great place to start.

Strength Training for Varicose Veins:

As discussed in my last article, muscles are supposed to act as a pump to circulate blood. In order to optimize this function people need to strengthen their legs and move with their leg muscles (instead of using ligaments, stiff fascia, or joints). Most people need to start with some kind of core training along with glute training/ reeducation.

It may be odd to contemplate the following. Two people can move in about the same way but they might use completely different muscles or body structures to move. One person could be using the “right” muscles while another person is using their joints and ligaments. How do you know which group you fall into? One good indicator that you are using the “wrong” tissues is that walking, moving, and exercising hurts your joints. What should movement feel like? Movement should feel easy, light, and energizing. Your muscles should get worked and tired instead of your joints getting painful and inflamed.

Where to start? If you are dealing with aches and pains it would be best to work with a skilled trainer/ coach. If you are an experienced exerciser start with the basics of lunges, squats, and swings (or perhaps dead lifts). The key to any exercise is good form and (this is key) to get the correct muscles to work when they are supposed to.

To summarize, the easiest way for anyone to start helping their legs work better (and therefore help their veins work better) is to reduce the pressure in their legs by stretching. Next up would be strength training using the correct muscles with good form. These two foundational pieces of restorative exercise should produce better legs, happier veins, and will lay the foundation for the most important part of the equation which I will cover next time.

Want some help with your mechanics and health?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Varicose Veins: How They Form

Here is a picture of some varicose veins that have formed.

Client Question: I developed varicose veins in my 30s and they have gotten worse in my 40s and 50s. Why did they develop and what caused them to get worse?

Answer: Varicose veins develop because of the misuse or lack of use of the legs. (BTW= most problems in the body develop because of lack of use or misuse of the body). Let me explain. In order to survive from one moment to the next the body needs to pump blood through the body. What organs and systems pump blood through the body? The most well known is the heart. However, did you know that the heart is not a strong enough pump to get the blood to the toes and back again? The heart needs help! The secondary system that keeps blood pumping is contracting skeletal muscles. (Some have recently made a good case that the skeletal muscles are supposed to be the primary pump of the body!) Third in line is the venous system. The veins have a series of valves that open and close that push blood through. Valves and pressure allow blood to win over gravity to circulate through the body.

Why do varicose veins develop? They are actually a needed adaptation of the body due to a lack of skeletal muscle contractions and too much pressure. What causes “lack of skeletal muscle contraction”? A sedentary life style. No movement = no muscular contractions. What causes “too much pressure”? Tight muscles cause too much pressure.

Therefore, if a person does not move enough and/ or they have tight muscles they will likely develop varicose veins. In addition, (and this is a deeper subject matter) if a person moves around in life using their fascial and muscular tightness or tight ligaments they will have a diminished muscular pump action when they do move and exercise. This situation can also cause varicose veins. Did you know that people can move around using more joints and ligaments than muscles? Gait experts describe this type of walking pattern as “controlled falling”. The most visible form of this might be seen in an elderly person that shuffles side to side or forward to move around. Proper walking requires activation of the posterior (back side) muscles to propel the body forward. This is a fascinating story but it will have to wait for another day.

As to why varicose veins get worse over time, look at this simple equation:

Sedentary Life Style + Tight Muscles + Poor Movement Patterns + Number of Birthdays

Picture from wiki commons; author jmarchn

Question: I heard that varicose veins are genetically inherited. Is that true?

Answer: Genetics are complicated. The short answer is NO, people are not born destined to get varicose veins. However, the longer answer might be yes. If a person inherits tight muscles, poor movement patterns (which can be adopted by observation of parents), a sedentary lifestyle, and poor nutrition they will likely manifest the same or similar diseases as their parents. Please note that children often inherit non-genetic behavior and patterns from their parents. The two biggest factors that contribute to varicose veins that are genetically passed down would probably be muscle and ligament stiffness as well as vein cell wall durability.

Question: Is it true that surgery is the only way to treat varicose veins?

Answer: Not at all. Effort placed in lifestyle modification is the best way to “fix” varicose veins. I will concede that SEVERE varicose veins probably require surgery. However, if anyone undergoes surgery to remove their varicose veins they will likely return if a person’s lifestyle is not modified. Isn’t that always the case? Surgery does not magically change the root cause of varicose veins (which might be much more biomechanical than people may think).

After reading this blog, I hope that the biomechanical causes of varicose veins has been highlighted. Look for a blog soon about how to “repair” or “fix” varicose veins soon.

Want some help with your mechanics and health?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Powerful Posture

Pic from cindy.ocliw.com

Have you noticed that almost ALL modern humans have a bent over fin?

It is called bad posture. This includes rounded shoulders, a forward head, and a compressed spine.

If you have not noticed how most people have this abnormal posture, don’t feel bad. It is so prevalent that it is easy to miss because it is so common. Orcas in captivity probably don’t notice how they all have bent over fins because they almost always have bent over fins.

We look the same, so this must be how we are, right? What is abnormal becomes common. Soon we all forget what normal is supposed to be.

The biggest culprit to why humans have forward head posture and rounded shoulders is because we spend so many hours using technology and reading books in the same position…..and this position is usually a bad one.

Here is a video Avie (my daughter) and I created to inspire people to use different postures when they use their technology and read books. I hope you find it helpful and put it to use.

Are you ready to get your neck and shoulders in balance?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

The Story of TRT (Testosterone Replacement Therapy), Cancer, and Missed Health Gains

So much of who you are as a person is based on your hormone levels (both past levels and current levels). Hormone levels can literally affect the physical structure of your brain, immune system, bone density, and muscle mass. The current research on outcomes of hormone replacement therapy overwhelmingly tells a story of how optimal hormone levels produce better health outcomes for people. People age and feel better when their hormone levels are optimal for their body.

Hormones are so important I have decided to include them in one of my eight core areas for optimal health.

Receiving hormone replacement therapy is not a black and white outcome for everyone. Of course, some people should avoid it for specific reasons. In some circumstances, hormone replacement therapy might cause worse health outcomes. However, hormone replacement causing bad outcomes is the exception, not the rule.

I want to share a level headed discussion on the topic of testosterone replacement therapy from an expert in the field. He tells a story of how some misinformation about testosterone and cancer sent most doctors in the wrong direction in how they treated their ageing male patients.

Here is the podcast link:

https://www.ihmc.us/stemtalk/episode-103/

Great discussion. Good knowledge.

Are you ready to work on all aspects of your health? Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Water Fitness: Is Your Water Draining Your Health?

What is the longest you have gone without water? Always lived in the USA? Chances are you might have difficulty thinking of a water scarcity experience. Water is readily available from our homes, grocery stores, restaurants…. we even have public drinking fountains.

I am so thankful for having water available, how about you?

I am also thankful that I have water on demand in my house any time I want. Not only that, I know that my water will not give me dysentery or another life threatening infection. Thank you modernity! Due to the wonders of engineering and chemistry most people can have “safe” (relatively speaking) water any time they want.

However, the modern convenience of water (which I am thankful for) has a dark side.

To have on-demand-water with the current water works system, cleaning and anti-microbe chemicals must be used. The downside of using these chemicals in the water is when people drink this water they ingest the chemicals along with it.

Think about this situation for a moment. If you drink city water you are getting H2O plus a multitude of chemicals. At the very least, you are getting a dose of anti-microbe chemicals. Did you know that you have an “organ” in your body made of microbes? This is called the microbiome. It is made of good bacteria, viruses, and fungi. These good “bugs” are killed by the anti-microbe chemicals found in drinking water. The consequence? Your organ gets holes poked in it leaving your health more vulnerable. Everyone knows how antibiotic medications harm the human microbiome. What is less known and appreciated is how low dose anti-microbe agents (like chlorine treated water, hand sanitizes, food preserving chemicals, etc) effect our internal ecosystem.

Beyond the chemicals that our government puts in water on purpose, water is also contaminated with many unwanted chemicals and compounds ranging from industrial run off, pollution, medication residue, and heavy metals. These chemicals cause great harm to humans. For most people, even a small dose will sooner or later harm vitality and health.

Ten years ago I became aware of the chemicals found in city water. I immediately purchased a counter top water filter that reduced chlorine and improved the taste of my water. About 5 years ago, I went on a quest to discover the best water filter to reduce contamination of drinking water. This research quest lasted over a year! What I learned was that most filters on the market are hype, don’t pull out enough chemicals, and focus primarily on reducing chlorine taste and odor.

After much research I decided to trust the health of my family with a company called AquaCera.

Here is their website: http://www.aquacera.com/

Most chemicals (like lead, chlorine, and pesticides) are reduced by 98% by these filters. Why not 100%? This is not currently possible with carbon filter technology. The best people can do in the modern world is reduce toxin exposure. The more reduction the better!

Here are the two filters that are part of my twin under sink system. The white one is a heavy duty carbon filter. The blue one is an extremely effective filter that filters pharmaceuticals, fluoride, and even glyphosate.

To repeat myself, I am thankful for “clean and safe” water that is available whenever I need it. However, I wish that our water works system would go one step further to optimize the chemistry and purity of water before its distribution. As always, biology is on a bell shaped curve. Some people will get more harm from drinking unfiltered tap water than others. In the end, filtering drinking water is an easy step towards optimizing health. With all the pollution and stress that modern living brings with it, people need to lessen the burden their bodies undergo.

To end this post I wanted to share a link of the water quality in my home town. After reading this report, I am I have a very good water filter!

Link:
https://www.ewg.org/tapwater/system.php?pws=AL0000804

Remember…legal does NOT equal safe….or optimal.

Ready for a water fitness upgrade? I can help. Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

One More "Diet" Worth Consideration: The Elemental Diet

Previously, I wrote about diets that worked for my clients in 2018. One of the themes of several of these diets is that if one gives their gut a break (either from inflammatory foods or from food in general) he or she can achieve a major reduction of inflammation. The immune system and gut cells get a chance to cool off.

One of the best “diets” or strategies for reducing inflammation of the gut and immune system that is also easy to do long term is to go on what is called the elemental diet.

What is the elemental diet?

Elemental means basic or primal. In this context it means that you are consuming (or rather drinking) the most base level or broken down versions of protein, fat, and carbohydrates. As a results of consuming calories in this way the digestive system does not have to fire up and expend energy to digest and break down food. The stomach does not have to produce acid to break apart protein, the pancreas can take break from making enzymes, the liver and gal-bladder don’t have to work to digest fat. Instead, the elemental drink is ready to be absorbed in the first several feet of the small intestine (which BTW is 20-28 feet long with the surface area of a tennis court).

There are many different ways to do the elemental diet. A person could just drink an elemental shake for breakfast and have their first whole food meal at lunch. Others may choose to hold off until supper to let their gut rest longer. For best results, it is best to drink the elemental diet for all meals for a number of days, week, and in some cases months. There are several ways to do the elemental diet long term.

In the research world, the elemental diet can be life changing for conditions like IBS, IBD, Small Intestine Bacteria Overgrowth and Rheumatoid Arthritis. Why? It goes back to the principle of giving the gut and immune system (to very busy systems) a much needed break.

Here is a glimpse at some research:

https://www.ncbi.nlm.nih.gov/pubmed/17308218

https://www.ncbi.nlm.nih.gov/pubmed/14992438?dopt=Abstract

Is constant gut inflammation and an over-burdened immune system keeping you from optimal health and good energy? If so, keep digging, continue the journey, and remember that nothing changes if nothing changes. Changing habits and trying new approaches gets results.

Disclaimer: Please consult your doctor before you being any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Diets That Actually Work

2019 is here! The sales of diet books, diet plans, weight loss clinics, fat-burning potions, and supplements are seeing a sharp increase.

People love to hear about (and buy..spending lots of $$$$) on quick fixes for weight loss. However, everyone knows at the deepest level that there is no easy way to lose weight and keep it off. Many deny this obvious truth and would rather be swept up in emotional sales pitches. Truth and hard work have never been hot sales tactics. However, getting results always turns heads.

I would like to share what diets actually got real results for my clients in 2018.

Here is my criteria:

-The diet plan was sustainable for life (this means my client would be happy doing the diet 80% of the time for the rest of their lives…except in the case of some anti-inflammatory diets that may only last for a few weeks or months).

-Clients got most of the results they were after…they met their goals or are on a progressive path.

-The diet was healthy and balanced for the client’s biology (no spikes in cholesterol, loss of lean body tissue, or other negative consequences).

When I work with clients I love going through the process of guiding them towards or supporting them on a diet strategy that works for them. It is always individual. Factors like social and family support, stress levels, time, biology, will-power, and food preferences are all factored in. Once the right fit is made long-term deep changes and real results can be achieved. For some trying to find a way to lose weight has been a long road.

Here is what I have seen work in 2018:

The Low Carb Diet:


The classic low carbohydrate diet. On this diet people typically aim for 50-120 grams of carbs a day. All other calories come from protein and fat. I have seen this dietary approach work well long term for many clients. It seems to especially work for men. On this diet I always recommend that individuals maximize their consumption of low carb veggies. The best part of this diet is that it reduces hunger due to the high amount of protein. In addition, it can greatly aid in blood sugar issues. I have seen people get off diabetic medication from adopting this diet along with adopting exercise and getting better sleep.

The Anti-Inflammatory Diets

(Whole 30 and Elimination Diets Included)

A diet that reduces the amount of pro-inflammatory foods (like sugar, fried food, wheat, dairy, nuts, nightshade veggies, high histamine foods, etc) and greatly increases the amount of anti-inflammatory foods (like colorful fruits and veggies, organic food, ginger, turmeric, herbs, real food, etc) can dramatically change a person’s life. People that struggle with autoimmunity, fibromyalgia, irritable bowl disease/ syndrome, chronic inflammation, and other chronic health challenges benefit the most from these types of diets. Why do these diets work? The human intestinal track is constantly exposed to foods, chemicals, dyes, artificial substances, more chemicals, and waste products and more. For some people the immune system becomes over-reactive to some of these constant exposures. In addition, the tissues of the GI track become chronically inflamed. Giving the body a break from irritating foods and substances can be transformational and some people experience weight loss for the first time in decades.

Ready To Eat Meals

What if you had a personal chef prepare 2-3 meals a day, measuring out calories and portion sizes? That would be great…but I have no experience with this (though it would probably work well). What I have seen work is the use of meal prep services and high quality frozen food. I have seen this work best for people with limited time, portion control problems, lack of skill or desire to cook, and healthy food choices. Options for healthy meal prep services are becoming more abundant. Not only are there good local options for meal services but many healthy nation wide companies (like Blue Apron) are springing up.

Healthy Gut Diets

(Low FODMAPS, Fast Track, Low Residue Diet)

Similar to the anti-inflammatory diet, healthy gut diets aim to cut inflammation with the central target being the gut. Many people struggle with gut issues (constipation, diarrhea, GERD, reflux, IBS, IBD, fermentation syndromes, etc.). Inflammation in the gut often causes gut specific symptoms and./ or systemic problems. An inflamed gut can drastically slow down or halt weight loss and fitness goals. The most interesting part about healthy gut diets is that they can take away peoples chronic GI issues that they believed were normal.

Bars for Breakfast

As simple as it might sound, I have seen forming the habit of only eating a breakfast bar or a breakfast bar plus fruit and veggies change the scales for some people. This makes since when someone is accustomed to having a high carb breakfast with 600 calories of bread and sugar (think pancakes or toast and jam….perhaps cereal and orange juice). Sometimes weight loss can be simple.

Intermittent Fasting and Time Restricted Eating

I have seen some people thrive from fasting for a large portion of 2-4 days a week or skipping breakfast most days and having a late lunch. This goes back to the principle of giving the gut a break to allow the body to rest. The immune system gets a chance to cool off. What is interesting about this diet is that our ancestors were forced to fast often, especially during the winter. It is rare for people to fast today. We have access to food year around. In fact, for the first time in history people can live in Iowa during a snow storm on December 22nd and eat a banana from the jungle. Bottom line: people will get a reduction of inflammation and will probably see a decrease in appetite as their body gets used to burning fat as fuel (this happens with fasting).

The Mediterranean Diet

The best part of this diet is that it offers a large range of very healthy foods and recipes in an easy to understand package (as long as clients are willing to cook). The Mediterranean diet is a well researched diet and lifestyle that cuts inflammation, is heart healthy, and has great variety in foods and flavors. From a nutrition standpoint, a properly done Mediterranean diet blows the SAD diet (standard American Diet) out of the water. I have seen this diet work very well for a few clients who have decided to eat only Mediterranean style food 80-90% of the time.

Fasting-Mimicking Diet

The fasting-mimicking diet was researched and created by longevity researcher Dr Valter Longo. The basics of the diet are this: for 5 days you consume only about 800 calories. These calories are made up of highly nutrient dense plants and fruits. The goal is to get high amount of some specific polyphenols (plant chemicals) in your body while almost being in a fasting state. The results can be profound. Not only is inflammation cut down, but many systems in the body regain better function through cellular clean up (this diet is low protein, so the body does some clean up work). Interesting, right? I have had 2 clients do this with life changing results. This process is repeated a number of times a year based on a persons’s needs.

What Will Work For You?

Finding what diet strategy works for a person is always an individualized process. A good place to start is looking at what approach has yielded success or partial success in the past. Current stress, support, health needs, and other health conditions are also major factors. Above all, people have to be honest about their willingness to change and accept how this can change from day to day. If motivation is low, something has to be done about motivation before addressing dietary changes. As many clients tell me, many people know what to do, but fail on sticking with changes long enough to turn them into habits. Being stuck in a rut is the number one killer of new year’s health goals!

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.