If you are suffering from adrenal fatigue, anemia, anxiety or depression, asthma, allergies, autoimmune, blood sugar issues or full blown diabetes, digestive issues, fatigue, heart palpitations or arrhythmias, high blood pressure, hormonal problems, IBS, inflammation, joint pain, menopause symptoms, migraines, neuropathy, seizures, sleep disorders, thyroid disorders or weight gain then please read this section as this could be the answer for you.
The Secret of Metabolism
Food is fuel for the body. Food should be looked at hormonally versus caloric. High carbohydrates causes imbalance in the immune system and generates an issue called reactive hypoglycemia. The typical American starts the day with caffeinated coffee, which is a carbohydrate and then most do not eat breakfast. They finally may have some lunch and then to keep their energy up, start cramming in food. If you start the day with carbohydrates you will crave carbohydrates all day long. Most people feel the effect of this by eating and then fight the feeling of wanting to take a nap. Starting the day with carbohydrates will cause afternoon lows. Carbohydrates are sugars and some carbohydrates go to sugar more quickly than others. So the choice of carbohydrate is crucial. If there is not a balance between carbohydrates, protein and fat it will cause a metabolic system imbalance leading to many symptoms in the body and misdiagnosis by the medical industry.
Since Food is fuel, we want to balance the scale, so to speak, with food going in and energy expended coming out. You will build fat burning metabolism by making better choices. You will learn how to make better choices, so you won t get hungry and you will stimulate fat burning and high energy. First let me mention that digestion begins in the mouth, we must chew our food until it is liquid. We expect the stomach to do all the breaking down of food, swallowing big lumps of food down but food doesn t get properly broken down without chewing. By chewing the food until it s liquid causes the food to become saturated with digestive enzymes that are crucial for the food breakdown. If you chew your food until it is liquid you won’t get thirsty. The other issue of breaking the food down better is not drinking anything cold while eating or drinking large amounts of water or anything with the meals. Drinking something cold causes the stomach to shut down until it can warm up again, which will cause food to start to putrefy and when we drink large amounts of water or anything, it dilutes the digestive enzymes making them ineffective. This can cause bloating, gas, indigestion, heart burn, IBS and more.
Metabolism is a set of†life-sustaining chemical transformations within the cells of living organisms including digestion and the transport of substances into and between different cells. Think of metabolism as a campfire and for many the campfire of metabolism is low and smoldering out. Metabolism decreases as we age, with the first change at the age of 25 and then at 30, 40, 50, and so forth. If metabolism is not remaining active, either from improper food choices, lack of exercise (energy expenditure) or an imbalanced thyroid function we can lose 8% of our metabolism with a cumulative effect at every stage of aging, causing as much as 32% loss or more in metabolism. This is why when we get older we tend to gain weight. If food consumption stays the same, metabolism slowed down and exercise (energy expenditure) is slowed or stopped causing weight gain and lack of energy your quality of life becomes less. If we keep exercising correctly and pick better choices of food, our metabolism may only slow by 4% with a cumulative amount of only 16% which will give better quality of life and keep you younger.
The number one myth of exercise is that you have to kill yourself to keep the metabolism burning high as in the campfire analogy previously mentioned. We need high metabolism, to keep weight off and have high energy. If you don t eat to keep the metabolism fire burning for 3-5 hours then the body goes into protected mode and hangs on to fat, slowing metabolism and causing lower energy.
So food is energy and we want a balanced choice in food of proteins, good carbohydrates and fat. All of these nutrients ultimately turn into glucose and we must regulate our blood sugar. If we have a roller coaster ride of blood sugar, reactive hypoglycemia, then the immune system doesn t work as well and there is a vast amount of symptoms that arise from the ups and downs of blood sugar. Many people get diagnosed with hormonal problems, adrenal fatigue, anxiety or depression, migraines, sleep disorders, heart palpitations or arrhythmias, seizures, inflammation, IBS, joint pain, menopause symptoms which are actually coming from Reactive Hypoglycemia. According to the CDC, 29.1 million people in the U.S. have diabetes, mostly because of not balancing the food intake, not exercising and not understanding Glycemic Load. By balancing all these areas, many symptoms go away in the body and it leads to a wonderful energy filled quality of life.
Glycemic load is far more important than the Glycemic index in determining the insulin output of a meal. The Glycemic load is the actual amount of insulin-stimulating carbohydrates consumed multiplied by its Glycemic index. This reflects the reality that a small volume of high-Glycemic carbohydrates has the same impact on insulin as a large volume of low-Glycemic carbohydrates. Therefore, eating too many low-Glycemic carbohydrates can have a major effect on increased insulin production. For example, black beans have a low-glycemic index because of their high fiber content. However, they are also very dense in carbohydrate content. As a result, eating too many black beans at a meal can have a very great stimulatory effect on insulin.
This program is based on using hormones to your advantage in losing weight. Since hormones control metabolism, it would make logical sense to understand this process and use the TWO things that control hormones.
- The first one is using specific foods to stimulate hormones
- The second is using aerobic exercise to stimulate hormones.
Many people don t understand that your metabolism (speed or rate, which you burn food and burn fat) is controlled by hormones. The current (outdated) theory is that a person gains weight by eating too many calories.
The goal in maximize your metabolism to get it to burn fat and not store food as fat (potential energy). It is necessary for you to understand the basics of how this occurs. Adipose (fat) tissue is pure energy stored. And it is also totally illogical for someone to have so much excess storage yet be tired. The way your body gets energy out of the fat cell is through the hormone system. Eating certain foods and exercise are the triggers to stimulating hormones. In this program, you will be using those hormones to get the fat out of the cell. You will use certain types of foods and certain types of exercise to our advantage to activate these hormones.
We need healthy adrenals, pituitary, hypothalamus and thyroid glands to achieve fat burning, so it is important to have these checked by a Dr. who understand optimization of these systems in the body. There is a hormone that increases fat burning called glucagon and guess what stimulates glucagon in the body, protein. Another factor that stimulates glucagon in the body to burn fat is exercise, the correct style of exercise.
Proteins are meats, cheese and eggs. It is not advised to get proteins from soy as soy can cause a sluggish thyroid which will defeat the fat burning purpose. It is also not wise to be a vegetarian or vegan, we are not a species evolved enough metabolically to avoid meat, there are necessary nutrients that are hard to get anywhere else. It is also important to eat the foods that benefit the blood type, like type O blood type must eat red meat 4 times a week to keep their blood alkaline. Proteins repair tissue and muscle.
Carbohydrates are grains, vegetables and fruit. Understanding which carbohydrate to choose to eat will make a difference in fat burning because some go to sugar quickly causing an insulin (a hormone that helps to keep blood sugar balanced) surge that begins the ups and downs of reactive hypoglycemia. Grains, for the most part should be eliminated for the majority of the diet because they are fast acting sugars and very inflammatory. Grains, can sit in the stomach causing bloating, set off an immune inflammatory response leaving you lethargic. These fast acting sugars drive sugar cravings sending your body on a roller coaster ride causing autoimmune, allergies and more. Juicing is not beneficial because it can also lead the blood sugar roller coaster ride.
Fats are nuts, nut butters, olives, avocado, and oils. The media says they are bad but fat actually tells your body its full and are good for you. Fats support the immune system and help to protect the joints. Fat is important for our brain and cellular formation. We need the proper hormones to utilize this fat and it s benefits for energy. Utilizing a fat free diet will cause more obesity.
Following the suggested food choices will help you to wake up easy and be energized and keep blood sugar balanced. You actually have to eat to lose weight. Starvation diets will cause many symptoms in the body and ultimately cause you gain the weight back because all that will happen in a starvation diet is that your body will eat your muscles for fuel. When you start eating again you will just gain weight back.
Exercise reduces heart disease and strengthens bone. As we age we lose muscle causing bone to be more brittle. Keeping muscle is the key. Exercise give more energy, lowers blood pressure and with a lower resting heart rate we will burn more fat. Exercising too hard is stressful and we don t want to cause stress to the body. We want to help the body s ability to detoxify because muscle movement helps to move our detoxifying pathways of the lymphatic system. Exercise, if done correctly can give more oxygen to the body. With longer endurance at a slower capacity like aerobic biking, swimming, and walking will achieve better metabolism, higher energy, more oxygen and better fat burning. Exercise is anti-aging. The formula for exercise for Men and Women is different based on heart capacity. Women have a faster heart beat. In the program there is a calculation to determine your target heart rate to keep burning fat, raise metabolism, access the proper hormones and increase oxygen. If you exercise incorrectly you will shut off metabolism, strain the adrenals and lessen oxygen in the body. A person can exercise the wrong energy system for weight loss and end up just generating more muscle mass, more lactic acid, and only burning the sugar reserves and omit the fat burning. You could also fail to exercise long enough to tap into the fat reserves. It is recommended in this program to exercise 3 times a week starting at 20 minutes and working up to 45 minutes. At low effort levels, fats are the primary fuel for energy. But for most athletic races, the body cannot convert fats fast enough. But with this program, we are not trying to win a race however this program does raise energy levels enough to compete in races better than the high carbohydrate diets recommended by athletic trainers.
Not resting is an even bigger mistake by not letting the energy systems recover to more efficient and greater capacity. If you don t get enough rest between workouts you will not develop the fat burning metabolism as well as you should. Testing the recovery of your workouts is important. The intensity and recovery is what triggers Growth Hormone, another fat burning hormone. Duration activates cortisol (a stress hormone which causes weight gain and many symptoms in the body) if at a medium or high pulse rate. This is why sustained treadmill is bad for weight loss especially in the belly. So the trick is finding out how long (duration), how hard you should exercise to get the most results. The secret is to go backwards and look at recovery. To do this do a test to observe the recovery from a short exercise of either 30-60 seconds of intense exercise. What we are looking for is how good or bad the heart rate recovers. Good recovery is short and bad recovery is long. You want to ideally recover in 1, 2 or 3 minutes. You can get an idea of your own rate of heart rate recovery. To do this, hop on a treadmill and run until you re breathing hard. Keep working out at this intensity for a full minute. Record your heart rate as you step off of the treadmill. Let yourself to cool down for exactly 60 seconds, and record your heart rate again. Subtract the two heart rates to get a value for heart rate recovery. If the difference between the two values is 12-20 or less, you re at higher than average cardiovascular risk since your heart rate recovery is slow. On the other hand, if the difference is 21-25 or greater, your heart recovers quickly after exercise and you re in good cardiovascular shape and have a low cardiovascular risk. Exercise, Rest and Recovery is the goal along with proper food choices based on your specific weight, activity and age.
This low Glycemic, low inflammatory, hormone stimulating food choice plan is available for purchase of only $35. Where else can you get a customized plan that generates higher metabolism higher fat burning, aiding the body of eliminating many unnecessary symptoms, and gain a greater level of health and longevity. Fill out the form below and you will receive a phone call to finalize your customized plan that will be e-mailed to you.
Diet Plan Testimonial
“I began seeing Dr. Coates January 2nd, 2015 when I weighed 228 lbs at 5’9” tall. I had struggled with weight most of my life. I never considered myself severely obese and no one saw me that way but I was very overweight and generally unhappy with myself, my appearance, and my energy levels. I had successfully lost weight myself a few times getting down to 200 pounds but it always came back within a few months and usually wound up putting more on than I had taken off. I was very discouraged.
For most of 2014 I was struggling to lose weight again and was not able to make really any progress at all and I noticed my energy level had really dropped and I didn’t really even have the desire to work out or go to the gym. I had the desire to work out and hike but when the time came it faded quickly and I’d wind up skipping my work outs, that’s not how I used to be and I didn’t like that feeling. My sister turned me on to the idea of a Naturopathic doctor as several of her friends had seen great results so I began searching online for one in my area. After a good bit of googling I had decided on Dr. Coates for her background and her focus.
Before meeting with Dr. Coates, we had a phone interview to discuss my goals and her methods to help me achieve them. She looks at the body as a fully functioning organism and how all things interact with each other inside the body which I appreciated. I had tried to work with regular doctors on occasion but found the way they tend to look at the body as mechanical somewhat off-putting. Once I had decided that I was ready and she was the doctor I wanted to work with, she set me up with a blood test to get a baseline of my health to pin point issues we would need to work on and scheduled an office visit for the week after the test.
I was surprised by the depth of information Dr. Coates was able to get from the blood test and the accuracy she showed in describing how the things she was seeing were affecting me in my daily life, as well as some of the things that were off that I never would have guessed or likely found out about by going to a general practitioner. She put me on a structured diet and started me on a few supplements to help my body get back to a baseline, as well as went over my current supplements to check for harmful ingredients. The diet was pretty restricted but Dr. Coates gave me great information on why it was the way it was and a lot of insight into how what you eat really affects how you feel. She also provided me with great resources for how to build a new diet that I can stick to and told me to abide by the 80/20 rule so that I actually stick to the plan. Without some rewards during the week I don’t know that I would have stuck with it.
Within the first few weeks I noticed a surprising amount of weight loss. I had gone from almost 230 lbs down to 215. The diet plan was actually very easy to follow and her exercise regimen was both easy to fit in my lifestyle and didn’t make me dread going to the gym. I noticed an almost immediate boost in my energy levels and my cravings for sweets had all but disappeared. I no longer wanted to sit on the couch and watch TV, if I had free time I wanted to be up and doing something with it.
Now, after working with Dr. Coates for almost 5 months I have lost a total of 38 pounds to 190, which won me a nice bet against my brother for a cheat meal at a top notch steakhouse (my personal goal was only 195 when I started this journey by the way, my family and I have all been amazed at the results). I am still continuing with the diet plan and understand much more now, after having a food allergy test performed through Dr. Coates, how what I eat makes me feel and how to balance out a particularly bad day of eating. My weight loss has slowed but that’s to be expected, the easy stuff comes off first, but now I’m enjoying my life so much more and I’ll admit I’m not being as strict as I should be on the weekends. I am still losing 1-2 lbs a week though which is a healthy rate.
Dr. Coates has always been very thorough in her explanations of her diagnosis, the test she is performing and why, as well as been available for any and all questions I have. I am very happy with my current weight but I am shooting to lose another 10 lbs to 180 which is where she would like me to be. I cannot remember the last time I weighed even close to that, I’m pretty sure it was around 9th grade so to have that within sight as an almost 36 year old is astounding to me.
I cannot thank Dr. Coates enough for helping me to understand my body and my habits and for putting me on the right path to having optimal health. It has not been easy and it has not been cheap but you pay for what you get in the quality of the tests and Dr. Coates own services and supplements have been very reasonable. I would highly recommend (and have many times to friends and family) Dr. Coates’ services to anyone who is looking to make a truly positive change to get their body back to performing at an optimal level.
If you’re reading this and felt the way I did at the start of the year I highly encourage you to make the promise to yourself to make some improvements and pick up the phone or send an email to Paula. You will not regret it.
P.s. Since I started this journey to optimization I have been promoted 3 times at work. I’m not sure where all the credit belongs for this but I have to give some of it to the new found energy, clarity, confidence, and positive outlook I have gained from working with Dr. Coates. This really has been life changing for me.”Adam C.