Cranky Neck? Upper Back Pain? Shrugs to the Rescue

Neck and upper back pain are a modern plague for many people. The most afflicted groups are chronic users of technology (office workers)! Who would have guessed that not moving very much could cause so many injuries?

Picture of the trapezius muscle in red.

One helpful restorative exercise that I have found for people that spend a significant amount of time on computers is the overhead shrug. What is most interesting about this exercise is that it targets the upper trapezius fibers. These fibers are typically elongated and weak on most people. Why? Because lack of arm usage leads to weakness and poor alignment of the human shoulder girdle. The primary driver of dysfunction is not age or genetics. Environment is the main driver for the large majority of people. This sort of phenomenon also happens to orcas in captivity that have bent over fins.

Pic from cindy.ocliw.com

On to the exercise.

The overhead shrug will target the upper trapezius. In addition, it is the opposite action of being seated all day (compression). Overhead shrugs are a great way to elongate the body (decompress).

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.

Breast Cancer and Estrogen

By Bakerstmd - Own work, CC BY-SA 4.0, https://commons.wikimedia.org/w/index.php?curid=39243250

Over the past 5 years of my career, I have had many different clients or their spouses affected by breast cancer.

Something that has been interesting to track over time is the consensus and outcomes centered around estrogen replacement therapy and breast cancer. I have heard for many years from some doctors that estrogen saves many of their patients from cancer and other causes of death and disability. Other doctors view estrogen as a powerful fuel for cancer.

The link blow is a great podcast highlighting the latest information about breast cancer and estrogen. If this is a topic that would interest you or a family member please share it. Take some time, listen closely, and take notes. It may be worthwhile to start a conversation with your doctor and weigh some of this new information.

https://drlindseyberkson.com/estrogens-vindication-158/

Do you need a personal trainer that understands your medical conditions?  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 or medication changes. 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.

Low Back Care Basics

70-80% of Adults in modern countries experience low back pain at some point in their lives.

Here is a short video explaining how most sore backs do NOT want to be stretched out. Yes I know it feels good in the moment.

Check it out:

Are you ready to get your back in shape?  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.

Best Diet Tactics for 2020

Low Carb Holiday Cuisine= Almond Flour Cinnamon Roll Pizza

Last year at this time, I posted an article on the best diet strategies my clients used to lose weight in 2018. If you missed it, check it out here:

https://www.eightfoldfitness.net/blog/2019/1/20/diets-that-actually-work

For individual diets (low carb, keto, intermitted fasting) I still see clients succeed with many different diets depending on their body and situation. Some people do great on low carb diets, while others lost the most body fat on plant based diets with higher carbohydrate intake. It all depends on one’s life context, microbiome, hormone levels, and stress.

What diet is best for you? Short answer= It depends.

In 2019, more than ever before I worked with many of my clients on the none macro nutrient (protein, fats, carbs) aspects of diet. It turns outs that some nuts and bolts buying/ cooking/ awareness strategies got many people that were stuck to a better spot with their weight loss goals.

Here are some of the top tips and tricks from 2019.

1. Protein Turns Down Hunger

   Food high in protein is the best way to turn down hunger signals. Knowing this is especially important for late night snackers. Having a big salad with 4-6 ounces of protein for supper was the perfect solution for few of my clients that struggled with late night snacking. For others who struggled with snacking during the day, eating sufficient amounts of protein at every meal (which will turn down hunger) is the key to stop snacking so much.

2. Junk Food Exorcism

   Don’t buy junk food. Don’t let it in your house. Owning how you are in control of what is purchased at the store can be very powerful. If you can’t say no to ice cream, cookies, or a whole block of cheese with crackers know this: you don’t have to fight it IF you don’t buy it. Can spouses and children make this more difficult? Yes. Are you going to throw out this powerful tactic so easily because of others? I hope not. Flexibility and understanding should triumph bad food habits when it comes to family members and spouses. Try having a conversation with them about what you need. Are you the shopper? You are in complete control.

3. Habit Smack Down

   Speaking of habits….being aware of your food habits can often set people free from them…. eventually. Awareness is the first and most powerful step to change. Do you usually stop at Starbucks and consume 450 calories of a sugary coffee drink? Are you aware that your 3 “handfuls” of nuts a day equals 600 calories a day? You love drinking beer and wine. OK, but if you want to lose weight you need to realize that you are drinking 1800 calories a week in alcohol. Having this awareness along with repeated efforts to change is how progress is made. With enough energy (think about this word), old habits can fade away.

4. Processed Food Check

   Changing the type of processed foods a person or family buys can also yield great results. The “deadly” kind of processed foods that I am worried about are usually a combination of carbs, sugar, and vegetable oils (crackers, chips, cookies). For some people, changing from standard processed food to heathier versions produces good results. For example, switching from chips to roasted pumpkin seeds can be a healthy change with a similar flavor. Other people find that making their own “treats” is the best way to go. Adopting recipes made from almond or coconut flour instead of wheat flour can completely change how good or bad something like a cookie can be for a person.

5. Goal Setting

   Short and long term goal setting with accountability is one of the best ways to change one’s habits. Having a health coach on your side is helpful during this process. Clients often come up with goals, I help refine them, and then I help facilitate change. Just the act of writing out one’s goal on paper can provide a lot of energy to change.

Along with finding the right kind of diet, paying attention to habits and patterns is a great combination to actually lose weight and keep it off. There still is no quick fix to losing weight. Anyone who loses weight and intends to keep it off (along with lowering all risk factors for disease that comes with an unhealthy lifestyle) has to adopt a new life style for about 2 years to really make it stick (both habitually and metabolically). These are the facts. Two years may seem like a long time but this is NOT bad news. This is great news! I would challenge people to think this way: Just like a bad relationship with a person, why would you want to stay in a bad food relationship? Why would you ever want to go back to food habits that harm your body and shorten your life?

Diet and habit change is the best way to lose weight. Are you ready for results? 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.

Trading Injuries for Short Term Gains

Exercise and training should make people feel, look, and perform better. If any training method makes people feel chronically drained, have beat up injuries/joints, or does not produce life changing results then it should be revised or abandoned. After writing these statement they seem pretty common sense and straight forward. However, I was reminded lately how, in practice, few people in our culture believe them.

For most people exercise and fitness are used to achieve a cosmetic goal (like losing weight or getting abs). In the pursuit of this cosmetic goal people often sacrifice longevity and set themselves up for chronic injuries. After months or years, people might see some progress towards their goals, but the tax on their body is high. Short term gains for a big chronic debt of joint pain and injuries. Most exercise programs are a horrible investment!

My training has always aimed at giving people good short and long term results. My clients are able to lose weight, reduce their biological age, get stronger, while also overcoming many long term joint injuries. Above is a sneak peak into some of my training methods.

Ready to start training for your short and long term 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.

The Missing Piece of the Holidays: Movement

I love training people around the holidays…especially before January 1st! Every December I invite my clients to bring their family members to the studio for a workout. It is always a fun mix. Sometimes I have my “village elder” clients bring their adult children. Other times workouts will involve adult children and grandchildren. Another common scenario is when my clients out preform their teenage children.

Many people report to me that something is “off” or “wrong” about the holiday season. Many report this “blah” or “sloth” type mood/ feeling. What is this and where does it come from? I highly suspect that many are feeling the backlash from a lack of movement and an excess amount of calories.

Could it be that lack of exercise and movement greatly dampens the experience of the holidays? I truly think so. (Yes, I realize that strange family dynamics and cooking for many can be stressful too). I have been teaching my clients the following concept for years:

Food, friends, family, and festivities are always better after exercise.

I hope you all get your movement on BEFORE January 1st.

Want some pre-January training? 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.

What is Small Group Training?

Small group training is the future of personal training for many people.

It is great for people who want:

-More community in their lives

-Individualized high quality training and need/ want to save money with training costs

-Motivation from a group and a trainer (double the motivation!)

-To work with others on common goals.

As I like to tell my clients, small group training is my best attempt to provide personal training for 2-4 people at the same time. So far, the reviews and feedback are greatly positive.

Small group training works well for most people. However, it is still better to work one-on-one with a trainer if someone is new to exercise, has specific goals, does not “play” well with others, or has difficult medical/ health conditions.

Here is what small group training looks like:

Ready to try small group training? 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.

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.

CBD Oil Seminar

Ever hear of a plant extract called CBD OIL? The word on the street is that it can cure everything!

On Tuesday October 29th @ 2:00 PM-3:15 PM, I will be presenting on the science, facts, myths, hype, and everything else related to CBD oil. This seminar has been 3 months in the making. I look forward to passing on all my research to all who attends.

Location: High Five Fitness Center

Cost: $25 for an individual and $35 for a married couple.

If you want more information please contact me at jason.a.cornish@gmail.com or call 402 521 0314

I love doing research for my clients! If you need help gathering any information please 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.

Lose Weight, Sleep Better, Get More Energy and Fight Cancer: The Power of Blue Blockers

Sleep Better

How do you deal with ALAN? (Artificial Light @ NIGHT).

Ever hear of a hormone called melatonin? Our bodies badly need melatonin to recover, induce good quality sleep, and regulate every system in the body, including hormones and the immune system. Modern life’s most prized inventions (including phones, computers, and indoor lighting) destroy the natural rhythm of light and darkness. This is bad news. Exposing your eyes and skin (especially the eyes) to ALAN at night causes a reduction of melatonin. In order for the body to stay on track and produce melatonin the human body needs time in darkness.

Can healthy people binge on NETFLIX at night? It may be possible.

One way to “hack” modern life is to start wearing blue blocking glasses at night. I have worn blue blockers for year at least 2 hours before bed. In addition, I have red light lamps and lighting for night use to navigate my home. Why? I want optimal health. I want high levels of melatonin every day and night so my body can have good metabolism, a great hormone profile, better sleep, and so my immune system can keep my body cancer free. (Melatonin is one of the body’s most potent defenders against cancer).

What is the cost? A habit change and turning away from a deadly behavior in our culture.

I recently got my melatonin levels checked. I am happy to report that my numbers were not just in range, they were optimal.

Key highlights from this test: My melatonin levels jumped from 9.5 to 21 (25 was the max range) very quickly once I put my blue blockers on. My red light/ blue blocking tactics seem to be working. In addition, this test was done on a night when I was exposed to some light via computer. I bet this test would have been better had I been off all tech.

People want their bodies to be healthy and look good. This takes effort. Our society buys a lot of stock in the idea that exercise and diet are the foundation of being healthy. Most people put all their effort in exercise and diet to achieve their health goals. This approach is good, but lacks sound foundations. Sleep and recovery win out over tough workouts, getting sore, and lifting heavier weights. Without good recovery, a healthy body can not be built.

Many people keep pushing through low energy and fatigue. At best some people can achieve good results, but at what cost? A body low in body fat, full of muscles, and a life expectancy of 60? A good looking body full of ignored injuries and cancer? Respecting nature’s light dark cycle is one of the best ways to get and stay healthy. Foundations first.

Ready to get some help with your sleep? I would love to 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.

Hip Surgery Recovery and Comeback

I recently received an email from a client post hip surgery. She has been doing “pre-hab” to get ready for surgery for several months. Getting the body strong, and in this case the hips, is critical to having the best possible outcome.

Here is her email:

“I want to give you an update on my surgery and it's aftermath. I'm doing so well that it is probably illegal! I passed my walking test in the hospital with flying colors the day after surgery and went home that day.. I am getting around at home with increasing ease and decreasing pain almost by the minute. And—most importantly—I am telling everyone that you get the credit for all of this! Both of my children are profoundly grateful to you. So THANK YOU SO VERY MUCH!!!!”

Her efforts have already paid off! Getting the body ready for any major medical procedure is a good idea of a faster recovery and good outcome is desired.

Do you need help getting in shape for a surgery? Is a hip or knee surgery in your near future? 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.

Post Surgical Back Pain to Mission Trip

I first met this amazing lady named Sylvia 3+ years ago. When we first started working together, she was quickly losing her ability to walk because of back pain (post surgical back pain). She could barely walk to her mailbox and was getting used to the idea of using a walker and wheelchair.

A few months after she started training with me her pain greatly decreased and she got her ability to walk back. Sylvia was so happy to stand on her own two feet again! She turned into a long term client and continues to progress in her fitness despite some setbacks and challenges.

She is now fit enough to pursue one of her dreams. Sylvia went on an international mission trip.

I received this email when she was out of the country:

“We are back from building our first house! I want you to know I kept up with everyone! I’ll have pictures when everyone shares their photos. We carried all the tools hat we needed to build the house: two ladders, three drills, chain saw, skill saw, hammers, shovel, three post hole diggers, hammers, nails, etc. The tin and wood were already on site. The hill was a “road” with LOTS of deep ruts, very slippery, it had poured the night before, 200-300 yards long, VERY steep. The guys said it was probably longer that two football fields. I carried a hoe/pick about 6 foot long, which helped me from slipping. It must have weight 10-20 pounds. This was going down. I didn’t carry anything but my back pack climbing back up, It was harder to breathe coming back up, then I learned we were 7,000 ft about sea level! But I kept up with everyone pretty good. I recovered quickly anyway!
I would never had made it without your exercises! Thank you for that!
The first day it poured going to the mission house about 1:30 drive. And like normal, in a third world country, when it really storms the power goes out, so we could not shower, flush toilets, no WiFi, etc. But it came on about 2:30 in the morning. WiFi came on a little later. Supper is ready for us now, we have WiFi here at the mission house.

Hi to everyone!”

Fitness is freedom. It is hard to live one’s life purpose without strength, health, and energy!

Are you ready to pursue your goals? 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.

Tom Gets His Strength, Flexibility, and Balance Back

When I first met Tom, he was stuck in a routine that was not producing great results. Much of what he did was seated weight machines. He did get stronger, but he did not improve his flexibility and balance. In addition, the type of strength training he was doing did not transfer well to real life (functional strength).

I find that people that do have the motivation to go to gym on a regular basis often get stuck in a routine, which limits their progress. Breaking habits wins the day again when you want results!

Tom has been training in my Real Age Reduction large group for over a year. It has been a pleasure watching him and his wife gain much better fitness over time.

If you want to get your fitness back, 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.

Karen's Back Mechanics Lesson

Back pain…it is an energy vampire. Having health and fitness requires a back that is conditioned to accept movement, load, and life. The large majority of adults will experience back pain sometime in their life. For some people their pain becomes chronic. It starts to greatly effect what they can do both inside and outside the gym.

Luckily, a great deal of time and research has been done on the biomechanics of back pain. I find that when clients learn the reason why their back hurts and what causes their pain everything changes. The thought of their pain mysteriously “coming and going” is replaced with an understanding of pain triggers and how to avoid them. In this video a client talks about modifications we made outside of the gym so she could get out of her back pain woes and start working out again. Building strength and fitness on top of a happy back has changed her life!

If you need help with your back and how to navigate fitness with back issues, 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.

Connie Gets Strong

Please watch this video:

This is an amazing example of progressive strength improvements. When Connie first started sled pulls/ pushes she could only do 25 lbs plus the weight of the sled. Now she can push a sled that is over 150 pounds. This kind of training is changing her life for the better. She is able to do so much more at the gym, but more importantly she is able to do more difficult tasks at her home (she loves outdoor work). Connie is fit and ready for about anything.

Strength is part the equation for happiness. It is hard to have a happy life when your body is too deconditioned to do what you want.

If you want to train smarter, get stronger, and put some energy back in your body, 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.

Strength Training for Bone Density and Freedom to Enjoy Life: REQUIRED FOR ALL

No person wants to lose their health and independence. One of the saddest chapters of a life is when a person becomes bound to chairs, beds, and the care of others. Luckily, there are ways (scientifically valid ones!) to prevent lose of bone density and muscle mass (sarcopenia). Physical strength is necessary to have freedom. Freedom makes it possible to live your life’s purpose. I often tell many of my clients, “you are not just a brain! You have to live in and take care of your body.”

In the Auburn, AL community many people older than 50 think that walking is enough to maintain the human body. This is a common false belief for non-gym goers. In addition, many gym goers (sometimes even daily exercisers) older than 50 (especially women) believe that lifting small weights (think senior or common group classes at gyms) and activities like yoga and Pilates will maintain their health. No doubt, people who do any exercise will almost always do better than sedentary people and people who only walk, but exercise modalities that use body weight only or light weights are rarely enough to challenge bones and muscles enough to stay optimal going into the 7th, 8th and 9th decades of life.

The solution: Train smarter and lift heavy.

As a medical fitness specialist and personal trainer, I tend to work with people who have pre-existing conditions. Many clients I work with need to build basic fitness before lifting heavier weights. If orthopedic issues are present (like a bad knee) those conditions need to be managed well or resolved through corrective exercise. When clients are ready I quickly transition them to advanced weight lifting and power training.

The results? My clients in their 60s, 70s, and 80s build muscle, get better bone density scores, can go on vacations, and much more (they can enjoy their retirement!). They get to play golf again, help out at church more, play with grand kids, and garden “much more than they did last year”. It feels good to have a strong body.

Are you getting what you need from your fitness program? If you are not or are not sure 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.

Remember that strength is part of the equation for a happy life.

Ken's Back Pain Story

Here is Ken’s story about how he has overcome much of his back pain through exercise and the science of biomechanics.

Ken has lived in the Auburn, AL area for many years. He first sought me out because he was desperate to not lose any more function and strength. Training with me was his first experience working with a personal trainer and medical fitness specialist.

It has been amazing to see the changes in his strength, pain level, and abilities over the past 2 years. In addition, he continues to see further improvements after every 2 months or so (improvements slow down when you are 80-90% better). Since shooting this video, his back pain and function has gotten even better.

If you need help with your back and how to navigate fitness with back issues, 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.

Rehab Stories: Stem Cell Injection Fail

Picture is from 2014 with and old camera…...you know the non cell phone kind.

The following post is from my original blog that has been deleted for years. The following entry takes place about 8 months after my second series of injections.

After two series of injections, totaling 4 platelet rich plasma (PRP) injections with fat derived stem cells and 2 bone marrow stem cell injections what do I have to show for it?

I am loosing my ability to walk.

I can only walk about a quarter mile. Despite receiving (and paying $$$$ for) cell injections and using good rehab principles, I continue to lose my ability to walk and do basic functional movement. Yikes.

Here is a summery of my experience with cell injections:

-I received all my injections from the same doctor through ultra sound guidance.

-Every injection made my knee feel better and gave me more function. I effect of both series of shots wore off after 6-8 months.

-Despite having great rehab after my second series of injections I did NOT get better results.

(Update: I can now say that after having a big knee surgery, these injections did not grow or produce any new tissue or cartilage…none, zero, zip). .

Being at a loss I have decided to consult with Dr. Scott Gillogly who is one of the top if not the top cartilage researcher and surgeon in the world. It just so happens that he has a private practice in Atlanta, GA.

Here is an updated video of part of the procedure (and an explanation) of the surgery that I am going to inquire about:

Autologous Chondrocyte implantaion:

Here is a good overview video:

https://www.youtube.com/watch?v=i2bUJZlthZo:

Here is a video of Dr. Gillogly:

https://www.youtube.com/watch?v=QIUZh9BZBQs

If I could go back in time, I would not get the ultra sound guided cell therapy shots. They ended up being very expensive anti-inflammatory shots.

My next blog will be about my Autologous Chondrocyte implantaion.

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.

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.