Today's episode lays down a critical concept for you that can help you avoid the pain, fatigue, and embarrassing frustration that overtakes you when you are suffering from what I call "Stress Physiology".
Understanding this one concept will completely change the way you look at health and life.
You'll also get mindset, movement, and nutrition strategies that program your body to burn more fat, think more clearly, fight off infection and cancer, and move with pain free, strain free efficiency.
That's just what happens when you are experiencing "Peace Physiology"!
Since this video has a lot of content and you'll probably need to hear it a few time to let it all sink in…I included an audio version of this episode accessible below the video. That way you can listen to it in your "Rolling University" vehicle or while you exercise, garden, or whatever.
Today is another "3 Pillars" Mindset, Movement, and Nutrition episode of Core Wellness TV based on real case studies from my patients this week. This way YOU get the benefit of their treatment and training prescriptions just by being a subscriber!
In this episode you'll learn:
Where most back pain comes from and a simple test and exercise that you can do to get to the core of your problems.
What gets under my skin about some chiropractic care and how to become more empowered and independent with control over your health
Why you may be suffering with stubborn weight gain and how detox can actually help speed the process as well as relieve numbness, pain, fatigue, and irritability
As mentioned in today's episode, here's the infamous hip stretch that has over 382,000 views and over 300 comments. It's a good one if you haven't tried it yet.
If you are interested in the Ultra Clear Plus Medical Food and Advaclear capsules (for liver detoxification) that I mentioned in this episode, you can get them at our online store by registering for free HERE.
You can get the 28 day detoxification program guide with shopping lists, meal menus, and helpful tips HERE.
What do you think? Am I crazy or am I on to something?
Posted on December 19, 2011 by drsteveComments (13)
You've probably seen or heard the warnings NOT to do cardio exercise and that it's actually a "myth" you should avoid.
As I was doing my cardio workout today, I was telling myself I needed to set the record straight for you.
I also reveal some secrets about how to use high intensity interval training for maximum fat burning and when I think it does more harm than good.
The videography is a bit unorthodox but the message is clear.
So jump on the elliptical with me for a few minutes and learn some smart exercise strategies that will help you program your body to burn more fat and avoid hurting yourself!
Your Question…What is the most confusing or frustrating thing
for you about exercise? Post a comment and let me know!
Rather than guess, it’s best to use a formula, which is not only more sensible,it has a proven record of success and is more scientific: The 180-Formula. This method also considers physiological rather than just chronological age. To find your maximum aerobic exercise heart rate, first subtract your age from 180. Next, find the best category for your present state (as listed below).
The 180-Formula
1.)Subtract your age from 180 (180 – age)
2.)Modify this number by selecting one of the following categories:
a.If you have, or are recovering from, a major illness (heart disease, any operation, any hospital stay, etc.) or if you are on any regular medication,
……………. Subtract 10
b.If you have not exercised before, or if you have been exercising but have been injured or are regressing in your efforts (not showing much improvement), or if you often get colds or the flu, or if you have allergies,
…………….. Subtract 5
c.If you have been exercising for up to two years at least 4 times a week without any significant injury, and you have not had colds or flu more than once or twice a year,
……………… Subtract 0
d.If you have been exercising for more than two years without any injury, have been making progress, and are a competitive athlete,
……………… Add 5
For example, if you are 30 years old and fit into category b:
180-30=150, then 150-5=145 beats per minute. This is called your maximum aerobic exercise heart rate.
In this example, exercising at the heart rate of 145 beats per minute will be highly aerobic, allowing you to develop maximum aerobic function. Exercising at heart rates above this level will add a significant anaerobic component to the workout, and develop your anaerobic system, exemplified by a shift to more sugar and less fat burning. If you prefer to exercise below your max aerobic heart rate, you will still derive good aerobic benefits, but progress at a slightly slower pace.
If you can't make it to the office for the live event, CLICK HERE to get on our mailing list for information about the access to the audio and possibly even the video. (NOTE: If you already receive emails from us you're good to go and in the loop.)
Here's the The 180 – Age Formula developed by Dr. Phil Maffetone, whose book "In Fitness and In Health" got me on the right track over 13 years ago. I realize this is simplistic and may seem to go against new fat burning research on the benefits of high intensity interval training. But training your nervous system aerobic fitness is still always first on my list…especially during a detoxification program.
To find the maximum aerobic heart rate:
1. Subtract your age from 180 (180 – age)
2. Modify this number by selecting a category below that best matches your health profile:
a. If you have, or are recovering from, a major illness (heart disease, high blood pressure, any operation or hospital stay, etc.) or you are taking medication, subtract an additional 10.
b. If you have not exercised before or have been training inconsistently or injured, have not recently progressed in training or competition, or if you get more than two colds or bouts of flu per year, or have allergies, subtract an additional 5
c. If you've been exercising regularly (at least four times weekly) for up to two years without any of the problems listed in a or b, keep the number (180 – age) the same.
d. If you have been competing for more than two years duration without any of the problems listed above, and have improved in competition without injury, add 5.
For example, if you are 30 years old and fit into category b: 180 – 30 = 150, then 150 – 5 = 145.
Core Wellness and the Louisville Area Raw Food Meetup Group Welcomes America’s Favorite Raw Food Couple, Matt Monarch and Angela Stokes-Monarch For An Afternoon of Health Transforming Stories, Inspiration, And Motivation To Incoporate More RAW LIVING Energizing Food Into Your Lifestyle!
Get To Know Matt and Angela With The 2 Videos Below!
(More Info on Raw Food and The Upcoming Oct.24th Event Below)
After witnessing "the impossible" at a holistic cancer clinic in Mesa, Arizona while visiting my snowbirding parents early last spring,(see scenic video and photo here) my eyes were opened to the amazing healing power of a raw, living food diet.
No, since then I haven’t been forcing raw veganism on my clients and students BUT it did inspire me to organize the Louisville Area Raw Food Meetup Group this past March. And now we’re growing every week and currently have 58 raw food advocate members and our potlucks, food demos, and educational meetup have been a BLAST! (to join our meetup group, CLICK HERE)
Since I’m the area meetup organizer, Matt contacted me last month and said he and Angela are traveling through the Louisville area in October so we’ve set them up for an afternoon of eduction, motivation, and inspiration to help you learn how to incorporate more vibrant, energizing food into your life.
To get the details, registration info, and links to Matt and Angela’s websites and their online Raw Food World store CLICK HERE
Also, make sure you visit the RAW FOOD page here at the website for a FREE sprouting guide and more resources for the raw food lifestyle.
Keep learning, keep taking action, and KEEP MAKING THE REVOLUTION!
It seems every time I do a seminar and talk about nutrition, the whole concept of omega 3 fats brings up a lot of questions and comments.
So today I’m going to give you my take on the benefits of omega 3 fats when it comes to dropping pounds and doing it in a pain free way.
Heres’ the bottom line. Most Omega 3′s come originally from living GREEN FOOD and most Omega 6′s come predominately from the seeds of these living green foods called GRAIN!
So…here’s a question…How do you fatten a steer? GRAIN! That’ll get you a nice big, juicy, corn fed, marbled, inflammation bomb!
So then…what makes a leaner (and healthier) animal? GRASS!! That’s right…even grass fed beef is high in omega 3 fats. So it’s grass fed all the way if you choose to eat animal products.
And by the way…are YOU an animal and do you think YOU could become a “marbled” inflammation bomb by eating too much grain? Hmmmm…
And when you’re ready to kick your health and vitality up even another notch, you can just get ALL your anti-inflammatory, fat burning omega 3′s directly from GREEN FOOD instead of dealing with the meat at all!
You’ve got to eat a whole lot more of it to get the same amount of good omega 3′s you’d get from a wild salmon or grass fed steak but the bonus here is that you’ll be getting a ton of
fiber,
anti-oxidants,
highly absorbable minerals,
and electrical ENERGY that comes directly from the sun that you lose when you cook the meat (and if you cook the plant, too, for that matter)
(Yet another nod for the raw food diet!)
And when you eat with a “green not grain” intention, you’ll also be reducing your insulin levels which will tell your body to start burning fat instead of STORING fat!
So get ready to be amazed at how your fat (and especially your belly fat) starts melting away not to mention all the other “side benefits” of increasing intake omega 3 fats from plants like:
-pain relief
-lower blood pressure
-better skin and hair
-depression lifting
-clarity of thought
-better FOCUS (yes, it’s a MUST for ADHD!)
-better memory
-lower cholesterol and triglycerides
-better blood sugar balance
-and so, so, so much more!
So it’s GRASSES and GREENS…NOT GRAINS that keep you lean and vital. Choose local first and get it organic if possible and better yet…GROW YOUR OWN!
I’ll be back with Part 3 in a few days revealing key strategies to reduce levels of the most infamous hormone in human physiology that packs on belly fat, eats away at your lean muscle mass, and keeps you in “fat production” mode no matter what you do!
And a QUESTION for you…How are you getting YOUR Omega 3′s? Leave a comment here on the blog!
Stay GREEN!
Dr Hoffman
P.S. I’ve got a 10 minute video for you that explains this whole Omega 6 to Omega 3 fat balance thing in more detail that I took from one of our introductory mini boot camps. I was going to post it today but my power cord to my external hard drive went defunct and I can’t access my video. So stay tuned for that in a couple of days…it is THE most important nutrition concept that, once you understand it, can totally transform your nutritional health.
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