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Coronavirus Prevention:  Best Ways to Boost Your Immune System

As you know, our country is going through an enormous health, financial and emotional shock that we haven’t seen in our lifetimes.  As a coronavirus prevention from spreading further, the California government is recommending quarantine and social distancing.  Essentially, social distancing is if you do go out of your home, standing about 6 feet away from someone when out and about.  Looking at the outcome in China, this could last for 8 to 12 weeks, or maybe even longer.  Los Angeles County is still recommending practicing health and some level of activity to keep the body strong and healthy.  The primary methods of prevention that the CDC are recommending are:

Quarantine (stay home)

Social Distancing (if you do go out in public, distance yourself from others up to 6 feet away)

Frequent hand washing and try not to touch your face

The next method or approach to is to stay healthy and to take good care of yourself.  This is a great time for self-care and to focus on health and fitness, fortifying the body as much as possible.  This is not a time to eat junk food, gain weight and to be sedentary and depressed.  This is an opportunity to focus on your own health and well-being.  We can all come together and rise to the occasion.

Throughout history, people have endured numerous challenges when it comes to global diseases. In 2003 we had SARS, and in 2009 we had H1N1. In 2014 we had Ebola, and in 2015 we had the Zika virus.

We are now faced with a new strain discovered in 2019 called Coronavirus Disease (COVID-19). This virus is now a global pandemic, but there are things we can do to boost our immune systems to fight this virus off. Let’s learn how to prevent coronavirus, read below.

 Prevent Coronavirus - The Basics of Boosting the Immune System

A virus is not a bacteria, so taking antibiotics will not work. The best way to combat a virus is to strengthen the immune system.  There are five main things to focus on to boost your body's immune system.

1. Movement and Exercise

 When you exercise, you increase your body's internal temperature, which may help the body fight the infection better, similar to when you get a fever.

According to the U.S. National Library of medicine, exercise alters the body's antibodies and white blood cells to help fight off diseases and infections.

Tip to incorporate more movement and exercise into your daily routine:

Don't let the gym being closed stop you from getting your exercise!

Walk around your neighborhood, go on a hike, or go to the park.

If you are talking on the phone, walk around while doing that and try doing some squats while watching television.

2. Meditation and Stress 

Keeping stress to a minimum may sound challenging at this time, but remember, if you get stressed, the stress hormones such as cortisol come into play, which can wreak havoc on your immune system.

The mind is the "motherboard" of our bodies, so meditating and calming your body down is vital to keeping the immune system in balance.

Tip to incorporate meditation into your daily routine:

Download a free meditation app on your phone and set aside at least five minutes each day; it's that simple!

3.Sleep 

Studies have shown that when you don't get enough sleep, 8-10 hours of sleep, which should be high-quality sleep, you increase your chance of getting sick after being exposed to a virus.

While you are sleeping, the immune system releases proteins called cytokines.

Some cytokines increase when there is an infection or inflammation

When you don't get enough sleep, the production of cytokines is decreased, leaving your immune system vulnerable.

Tip to incorporate more quality sleep into your nightly routine:

Turn off all lights, including blue light devices such as the television and cell phones, at least two hours before going to bed.

4. Food  

Garlic

Research acknowledges that consuming garlic helps maintain and balance the immune system

Enhanced T-cell proliferation was noted with the intake of garlic to empower the immune response further when faced with a viral encounter.

 Mushrooms

In a recent study, it was shown that when people consumed cooked Shitake mushrooms every day for four weeks, it increased their immunity.

This study also showed that the gamma delta T-cells of the immune system were functioning better as well as having a reduction in the inflammatory proteins.

Vegetables that contain Quercetin.  Quercetin is a flavonoid found in fruits and vegetables that contain anti-inflammatory and more importantly, anti-viral properties.

Quercetin prevents viral entry as well as inhibiting the components required for viral replication.

Some of the fruits and vegetables that are high in quercetin are:

Apples

Berries

Onions

Tomatoes

Nuts and seeds

Bone Broth 

Bone broth is considered a super-food when it comes to the immune system because of its amino acid contents:

Arginine is essential to the immune system and liver function

Glycine aids in glutathione production as well as the quality of sleep

The bone marrow in the bone broth itself contains alkylglycerols, which are vital for the production of white blood cells.

5. Supplements   

Fish oil - Jenifer Fenton, Ph.D., M.P.H., a researcher from the Department of Food Science and Human Nutrition at Michigan State University in East Lansing, Michigan, states, "Fish oil may have immune-enhancing properties that could benefit immunocompromised individuals."

Fish oil enhances B-cell (white blood cell) activity, which boosts the immune system.

Zinc - Zinc balances the immune response by gently tapping the breaks on the immune response keeping it from spiraling out of control.

If you are low or deficient in zinc, then your defense system is amplified, causing you to be at a disadvantage.

According to  Daren Knoell, senior author of the study and a professor of pharmacy and internal medicine at Ohio State. "Without zinc on board, to begin with, could increase vulnerability to infection."

Lysine - Lysine (also known as L-lysine) is an amino acid that evidence has shown when combined with vitamin C, and zinc helps suppress the herpes virus, hailing it as an anti-viral aid.

Lysine helps regulate the immune system by interacting directly with the IgG (immunoglobulin G) antibodies, which are the most abundant in the human body.

Vitamin C - A big part of our immune system consists of phagocytes and T-cells, both of which need vitamin C to perform their task of keeping the immune system healthy.

Magnesium - Not only does magnesium help support a healthy immune system, but it also helps strengthen muscles and bones.  

Make sure that the supplements are bio-available and are not synthetic.  One of the companies that I really like for bioavailbe supplements is Perque.

As for food, if you are worried about a food shortage, you can stock up on:

Canned Seafood

Tons of Fat (coconut oil, butter, olive oil) – this is high calories and will sustain you in the case of an emergency

Canned Beans

Rice

Protein Powders 

 Summary

Over the past 100 years, America has gone through two world wars, the Spanish flu, polio, the great depression, and the great recession.  As Americans, we know how to mobilize.  We are on a war footing with an enemy that we can't see.  Our mobilization will be in the form of social distancing, washing our hands, taking care of our body, and not touching our face.  Our economy will suffer, but as in the past, we have gotten through many stressful periods throughout our history.  Stay strong!

An Online Personal Trainer & Nutritionist will offer more flexibility during this challenging time. Beyond fitness training, I also provide a holistic approach for long-term results. For more health and wellness information, visit my website because our bodies need to be extra healthy and impenetrable, especially now! So, boost your immune system naturally to be virulent and virus-free today!  

 Biography: Shawn Phillips is a well-known Holistic Personal Trainer in Los Angeles and Certified Nutritionist specializing in body sculpting, nutrition, lab testing, and exercise coaching. For a FREE consultation call him at (310) 720-8125.

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💪 What a great way to start in 2020! 💪 Another stellar review from one of my wonderful clients, Les! Thank you for taking the time to write the review for Los Angeles Personal Trainer Shawn Phillips. Excited to continue this journey to a healthier you. Get inspired by reading Success Stories, click the link below 👇 https://shawnphillipstraining.com/testimonials/

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How to Find A Personal Trainer "Near Me": Los Angeles, Santa Monica

 https://shawnphillipstraining.com/find-personal-trainer-near-me/

How to Find A Personal Trainer "Near Me": Los Angeles, Santa Monica

How do you 'find a personal trainer near me?' Looking for a personal trainer in Los Angeles can be a daunting task. With so many choices, how do you choose? If you are looking for a personal trainer in Santa Monica, Los Angeles, or anywhere near you, you need to find a personal trainer to customize based on your individual needs.

Do all trainers have the same education? What credentials are needed to become a personal trainer? This article will answer these questions so that you can find the best personal trainer in the Los Angeles area. When it comes to your health and wellness, only the best of the best should be on your viewing screen.

 What is Holistic Training?

Holistic training is a comprehensive approach to weight loss, which includes nutrition, supplements, lab testing, exercise, sleep coaching, and stress management. The holistic approach will help you get the results you desire only faster!

Utilizing all-natural methods to include nourishing the entire body and the mind makes for a complete package. Your physical body will benefit as well as your immune system and even your hormones, which is due to the mind-body connection that holistic training utilizes.

Most people fall short of reaching their fitness goals, mostly because they are not mentally prepared. Adjusting your mindset and staying positive with a "can do" attitude could be the difference in whether you lose weight, feel better, sleep better, and think better.

 Is a Personal Trainer Worth It?

You might wonder why you should hire a Personal Trainer? A Holistic Trainer does not only guide you in with your training program, but also look into many factors specifically your lifestyle, such as your nutrition, stress level, motivation, sleep patterns and more. 

Accountability - Being held accountable will make you work harder so that you do NOT slack off with your workouts as well as your diet. You will be held responsible when you overeat or skip a workout.

Motivation - Having a health coach will help motivate you to make the necessary changes to help you lose weight and ultimately feel great. We often come up with excuses for not working out. With the added motivation of a personal trainer waiting for you to show up, that can increase your chances of losing weight and getting in top shape.

Education - A fitness trainer will not only give you a great workout, but they will also educate you in a wide range of areas including: Nutrition - Many personal trainers are also trained in nutrition. These trainers can also assist in your diet and can design a plan to help expedite your weight loss goals.

Exercise - Most educated personal trainers will have a vast array of knowledge regarding the best and safest activities to suit each individual based on their unique requirements. Some people may be struggling with an injury or may have health issues that might prevent them from doing certain types of movements. Having an educated health coach to help formulate a safe and effective workout routine can help the body heal and get stronger in the process.

Injury prevention - Working out without the proper form can lead to injuries, but having a health trainer to advise you on exactly how to perform the movement correctly can prevent an expensive trip to the doctor. Having a second set of eyes, observing your posture and form will help prevent injury as well as expediting your fitness progress.

Sleep and Lifestyle - When you don't get enough sleep, it can negatively affect your life and can cause weight gain. Exercise helps you sleep by reducing the number of stress hormones released. Exercise has a chemical effect on the brain, according to W. Christopher Winter, MD, the president of Charlottesville Neurology and Sleep Medicine. He states, "Physical activity creates more adenosine in the brain, and adenosine makes us feel sleepy." (Fun fact: Adenosine is the chemical that caffeine blocks to make you feel more alert.) "The harder we work out, the more driven we are by this chemical to sleep." To learn how good quality sleep helps to facilitate fat loss, read my recent blog Sleep and Weight Loss.

Unlike other health professionals, personal trainers are not required by law to have a license, training, or experience. The reason for this is because there are no federal or state requirements to become a personal trainer, which makes finding an educated personal trainer so important. You want to look for a fitness trainer that has certifications, bachelor degrees in science or physical education, as well as a nutrition background.

Studies have shown that fitness trainers can effectively help a person lose weight, increase lean body mass, and become stronger versus working out on their own.

 Main Benefits of Using an Experienced Personal Trainer

Weight Loss -Experienced health trainers can offer the added benefit of expert nutrition advice. This information, along with a regular workout plan, can make losing weight a faster and a more manageable task than ever expected.

Energy - Taking care of your body improves energy and well being, and having an experienced personal trainer to guide you along the way will guarantee success and satisfaction.

Focus - A healthier body leads to better brain health and greater focus, which is due to the neurotransmitters in the brain firing at a higher rate during and after exercise. Endorphins are also released to help you get that "feel good" sensation.

Sex Drive – Besides reducing stress and increasing self-esteem, sex drive is a reflection of your hormonal health, and as your hormones optimize, your sex drive goes up. Any exercise that produces muscle tissue will increase human growth hormone (HGH), the hormone responsible for creating testosterone. Testosterone increases sexual desire, and yes, both men and women have this hormone; only men have a higher quantity. Increase your Testosterone levels, and learn more on my blog about the strong relation between Testosterone & Weight Loss. 

Finding A Personal Trainer & Crossing The Finish Line

Finding a personal trainer should not have to be time-consuming as long as you know what you are looking for, and the pertinent factors you require. There is no better time to start on your fitness journey than right this minute. Contact me and let's get started so we can cross that finish line together!

Biography: as a Certified Personal Trainer Los Angeles, Shawn Phillips is a well-known Health Practitioner and Fat Loss Expert specializing in body sculpting, nutrition, lab testing, and exercise coaching. For a FREE consultation call him at (310) 720-8125.

Certified Holistic Lifestyle Coach and Nutritionist Los Angeles

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INSULIN AND WEIGHT LOSS: FEEL FABULOUS IN 2019 PART 5

 Insulin and Weight Loss

Welcome back to The Science of Fat Loss Hints, Tricks, and Tips: Part 5 to learn how controlling insulin and blood sugar helps to facilitate fat loss, increases energy and helps to sculpt your body. Most people don't realize that insulin and weight loss are tied together.  Being a holistic personal trainer and nutritionist in Los Angeles for the past 17 years has given me some interesting and key insights into healthy eating, exercise and holistic lifestyle changes. We will start by discussing how blood sugar, insulin and weight loss are interrelated and focus on the science and then discuss what you can do to moderate your blood sugar and insulin by eating certain foods to lose weight.

Please note, It is beneficial and important to get the correct advice on your exercise routine, overall nutrition program, daily calorie intake and developing healthy habits. If you need help, call your Personal Trainer Los Angeles to get started today at (310) 720-8125.

 When we think of losing weight, we think of cutting calories, but what if the real problem wasn't calories at all? What if the cause of weight gain had nothing to do with calories but everything to do with how our bodies assimilated our food? Could there be a correlation between belly fat, insulin, and blood sugar levels?

What is Insulin?

Let me give you my simplified "little elf "version of what role insulin plays in the body; this is the way I explain the role of insulin and weight loss to my clients.

Insulin is a carrier hormone.  What does it carry? It carries sugars in the blood from the food that you eat and stores these sugars in various places in the body.

I think of insulin as little elves, like Santa's helpers, who drop off or deposit sugars, from food, into various places in the body.  These little elves, carry sugar in their nap sacks and can deposit sugar either into the liver, muscle cells or fat cells.  Why fat cells?  Well, that all depends on what you're eating.  Simply put, when you eat healthy whole foods, there's a better chance that your "little elves" make a deposit of sugar or glucose into your muscle cells and liver.  When you’re eating "crappy", there's a better chance that the food that you're eating will get deposited into fat cells.

 Total Calories Matter, But So Does Quality

What's important for you to know is that not all calories are equal.  Let me give you an example, you can have a female that wants to lose weight and is eating 1500 calories a day.  Based on the quality of what she is eating, she can either gain weight, maintain weight or lose weight.

These 3 scenarios are all based on the quality of food that she is consuming.  In other words, on a 1500 calorie diet, the outcome can change based on the type of foods or the quality of food.

This is why the glycemic index and glycemic load is so important; it is representative of whether a person will gain or lose weight based on food quality.  Importantly, whole foods that are either low or moderate glycemic index foods, will help you lose weight.  Foods such as chicken, fish, blueberries, yams, sweet potatoes, apples are all examples of whole foods that will help you lose weight.

For more on seeing a chart on the gylcemic index, click here.  If viewing the chart, as you can see, most of the foods that are whole foods or non-processed foods, they are generally low to moderate on the glycemic index scale.

 Glycemic Index and Glycemic Load - The Keys to Understanding Carbs

Glycemic Index (GI) - A measure,     0-100, of how much a carbohydrate-containing food raises your     blood sugar levels.

Fruits         - Grapefruit (120 grams) is 25 which is low, peaches (120         grams) are 56 which is medium, and watermelon (120 grams) is 80         which is high.

Vegetables         - Raw carrots (80 grams) are 35 which is low, a boiled sweet         potato (150 grams) is 61 which is medium, and a microwaved         regular potato (150 grams) is 93 which is high.

Grains,         Bread, and Cereals - Barley (150 grams) is 22 which is low,         Couscous (150 grams) is 65 which is medium, and a French baguette (30         grams) is 95 which is high.

Glycemic Load (GL) - A measurement obtained     by multiplying the quality of carbohydrates in a glycemic index food by     the number of carbs in a serving of that specific food. This method     is considered to be the better way of determining the impact of     carbohydrate consumption on blood sugar. It does this by taking into     account how much carbohydrate is in a     serving of a particular food.

Watermelon         - Although this fruit is high on the GI chart, it contains relatively         low carbohydrates because it is mostly water, so the GL for watermelon         is only 5

Generally speaking, low to medium glycemic index foods are ideal.  For more on seeing a chart on the gylcemic index, click here.

 Insulin and Weight Loss: The Predominant Player

Insulin is the primary player in the control of how fuel sources such as carbohydrates are stored, either as body fat or as stored glycogen into muscle cells. Glycogen is a carbohydrate that is stored in muscle cells and is essential for muscles to have enough energy to work, flex, contract, and move. Now, there are two vital concepts to understand regarding insulin which are sensitivity and resistance.

Insulin Sensitive - When a person is healthy      they are more insulin sensitive which means that when they eat      carbs, they store carbs into muscle cells as glycogen.

Insulin Resistance - When a person is      unhealthy, they are more insulin resistant which means that when      they eat carbs, it gets stored primarily as body fat.

Let me give you a great way to understand insulin sensitivity vs. insulin resistance.  I'll explain by using my lock and key example.

So let's say you have 10 keys and 10 doors with locks.  The "keys" represent insulin and the "doors and locks" represents storage sites for insulin, these storage site are muscle cells and the liver.

In this example all 10 keys have access to 10 doors and locks.  This represents a healthy person, where if the person has a certain amount of blood sugar consumed in their diet, they have plenty of places to put that blood sugar.  They are insulin sensitive.  They are less likely to gain weight.

In an example of insulin resistance, you would have "10 keys" (insulin), but only have 3 "locks and doors" available (storage sites).  In this example, this person is much more likely to gain weight and develop diabetes.  The "locks and doors" have been shut or closed off due to poor eating habits.  This is what happens to people who are pre-diabetic or diabetic.

 What about Protein and Fat?

It's not just about carbs though overeating protein along with fats may also lead to insulin resistance. According to Christopher Newgard, Ph.D., director of the Sarah W. Stedman Nutrition and Metabolism Center at Duke University, "Insulin resistance occurred in animals with a diet high in the branched-chain amino acids (protein), but only if they were ingested along with a high level of fat in the diet." "I want to be clear that our animal data suggest that there is nothing wrong with obtaining protein from sources that are high in branched-chain amino acids, as long as you are not eating beyond what your energy needs are," said Newgard, who is also a professor of pharmacology and cancer biology and professor of medicine at Duke. "If you add a lot of unneeded protein to a fatty diet, perhaps that's where you get into problems. The ancient Greeks were right: everything in moderation."  In other words, over eating a high fat and protein diet can also cause insulin resistance.

 Going From Insulin Resistance to Insulin Sensitive - The Road to Weight Loss

When normal insulin levels are unable to force blood glucose into cells, the body reacts by raising insulin as a reaction to overcome the resistance which ultimately leads to obesity. Resistance occurs as a reaction to having too much insulin over time. The body compensates by increasing insulin which makes things worse because the continual rise in insulin leads to more resistance creating a vicious cycle, so what can you do to go from insulin resistant to insulin sensitive? It all starts with what happens when we eat.

 The Insulin Response

When we eat, the pancreas responds by producing insulin. Insulin is the hormone that unlocks the cells to move sugar (aka glucose) inside where it is used for fuel. When you are insulin resistant, the cells no longer respond to the insulin hormone; they resist it entirely.

 What Causes Insulin Resistance

Weight gain is a primary cause, but it is made even worse when you include visceral fat because it sends out inflammatory chemicals that harm the cell's response to insulin.

According to David G. Marrero, Ph.D., who is the president of health care and education at the American diabetes association. He states, "Fill the trunk with 500 pounds of gravel, and it's harder to run. It needs more gas, and it wears out the engine to get the same level of performance." That's obesity. He further states, "Now think of insulin as the gas line between the fuel tank and the engine. Insulin resistance squeezes it, so when you need more fuel, it's harder to get."

Because it is hard for insulin resistant cells to take glucose from the blood, sugars build up and lead to obesity and potentially diabetes. Also, having the extra blood glucose tells the pancreas to make more insulin which makes this vicious cycle even worse because the insulin is now informing the body to store the excess sugar as fat. There are ways to stop this cycle and turn things around starting with stabilizing the blood glucose levels.

 Blood Glucose - The Motherboard to Weight Loss

Blood glucose or blood sugar levels could be the reason you aren't losing weight. According to Osama Hamdy, M.D., a medical director of the clinical obesity program at Joslin diabetes center in Boston and author of The Diabetes Breakthrough, " The cycle starts when you gain weight," Dr. Hamdy says. Once you have blood sugar problems, it is that much harder to slim down. However, dropping pounds is not impossible.

Understanding the complexities of blood sugar, belly fat and insulin and how to interrupt it is the key which starts with our eating. Avoiding drastic drops in our blood sugar can be achieved by eating smaller portions of the right combinations of food throughout the day to maintain blood sugar levels.

 The right combination should include:

lean protein for muscle and     metabolism - make this 30% to 40% of your diet and overall calories

healthy fat for the     absorption of vitamins and minerals - make this 20% to 30% of your     diet and overall calories

healthy forms     of carbohydrate for energy - make this 30% to 50% of your diet     and overall calories

 A1C Test - Determining Blood Sugar and Diabetes

The A1C test is a     diagnostic tool to determine if a person has type 1 and type 2     diabetes as well as monitoring how well diabetes is being managed.

The results will show how     well diabetes has been controlled over the prior two to three month     period.

This test measures     explicitly what percentage the hemoglobin (the red blood cells that carry     oxygen) is covered in sugar.

Having a     higher A1C percentage corresponds to higher average blood sugar levels     which result in a higher risk of developing diabetes or     complications of diabetes.

An ideal A1C test is below 5     - work with a nutrition coach to help you lower this test.

 Metformin for High A1C Results

Even though diet and exercise can help with blood sugar levels, some people do need the assistance of medication. Metformin is a medication prescribed for type 2 diabetes that works by lowering glucose production in the liver and improving the body's sensitivity to insulin; thus insulin sensitivity is increased leading to your body using insulin more effectively.

But given my experience as a practitioner and a health coach, I will warn you that you should not overly rely on medications alone to control blood sugar.  I've heard this before, that people feel like they are taking a magic pill and that they don't need to change their lifestyle.  Just like any medication, you can build tolerance to the point where the medication becomes less effective or non-effective over time; and most medications have symptoms especially when you take larger doses.  Before making any changes to your medications, please consult a doctor.

Importantly, make sure that you overhaul your lifestyle immediately and take massive action to change your life.  If you are pre-diabetic or diabetic, this is an emergency and you must take action and fundamentally change your lifestyle.  Understand that your body is malfunctioning at a high level and only massive action will change your health and your life.

 Foods for Insulin Resistance

Non-starchy vegetables such     as broccoli, and dark leafy greens

Citrus fruits such as lemons     and oranges

Protein-rich     foods including lean meats and fish (preferably with high omega-3)     like salmon and sardines

High Fiber Diet - 30 to 35     plus grams for women and 40 to 55 plus grams for men

See my free free grocery list to further help improve blood sugar and insulin resistance.

  Belly Fat - The Unhealthy Truth

Two types of belly fat that accumulate in the abdominal area are subcutaneous and abdominal, or visceral fat which is a critical player in many health issues such as cardiovascular disease, diabetes, and metabolic ailments.

Subcutaneous Fat - This is the fat you can      pinch around the waist area which can be difficult to lose but is not as      much of a health threat as its counterpart.

Visceral Fat - This is the fat that is      located around the internal organs which you cannot pinch nor see but is      a more significant health risk. The reason visceral fat is such      a health risk is that unlike subcutaneous fat, visceral fat      releases metabolic products directly into the portal circulation      system which then goes directly to the liver. So, your liver is      then getting an abundant amount of free fatty acids some of which spill      over to the pancreas, heart and other organs. These organs are not      equipped to store fat which ultimately results in organ dysfunction      which then disrupts the regulation of insulin, blood sugar, cholesterol,      and even the heart function.

 Supplements and Tips to Help Decrease Insulin Resistance

 Insulin Resistance Supplements

The following five supplements can help decrease insulin resistance and inflammation in the body.

Chromium - By taking 200 mcg/day to      1,000 mcg/day of supplemental chromium can improve blood sugar      levels by enhancing the effects of insulin.

Omega 3s - Omega 3s help with      insulin sensitivity; eat more fish and possibly add an omega 3 supplement      to your supplement protocol.

DHEA - Taking this adrenal      gland hormone at bedtime can improve mobilization of abdominal fat      that contributes to insulin      resistance and inflammation.

Magnesium - Magnesium helps to improve insulin sensitivity and may      reduce the risk of developing type 2 diabetes.

Flavonoids - These powerful compounds      found in fruits, vegetables, and teas inhibit inflammation and alleviates insulin resistance.

White Bean Extract - The alpha-amylase      inhibitors found in white bean extract has been shown to reduce the      drastic spikes in blood sugar following a high GI meal and may also reduce the risk of developing      insulin resistance.

 Weight Loss and Insulin: Tips

Five tips to further help decrease insulin resistance as well as increase overall health and vitality.

Sleep - Getting enough sleep is      vital because losing 1-3 hours of sleep per      night can increase insulin resistance.

Exercise - Incorporating cardio and      strength training will help decrease visceral fat and increase muscle and      bone density.  For more information see strength training for weight      loss.

Healthy Diet - Making healthier choices      and eating every few hours can help stabilize blood sugar levels and      decrease insulin resistance. For more on healthy eating see free grocery list.

Keep Portion Sizes Low - This will help to avoid      hyperinsulinemia which can happen if you overeat at mealtime.       Eat every 3 to 4 hours, small meals.

Avoid All Forms of Sugar - Make sure to watch for      hidden sugars that are not on labels. Checking the ingredients to look      for sugar and if it is near the top, there is too much in that food      item. This list includes table sugar (fructose), high fructose corn      syrup, agave, and syrup which when consuming large quantities promotes insulin resistance.

When cooking root veggies      such as sweet potatoes, yams or white potatoes, boil them don't bake      them.       This lowers the glycemic index of the food dramatically.

Eat protein with every      single meal and add leafy veggies (fiber).  This will overall      reduce the aggregate glycemic index of the meal.

Get started today and improve your health inside and out to make 2019 your year to be fit and fabulous!

 Weight Loss is the #1 Health Goal in America

Weight Loss is the #1 Health Goal in America.  And, there is a strong correlation between belly fat or a large belly and degenerative disease.  Whether you want to look great naked or simply just want to live longer, getting leaner and healthier has to be one of your priorities in life.  If you interested in learning more about getting lean and healthy, please check out my 10 part series on the science of weight loss.

Part 1 – Metabolism and Weight Loss

Part 2 – Strength Training and Weight Loss

Part 3 – Gut Health and Weight Loss

Part 4 – Stress and Weight Loss

Part 5 – Insulin and Weight Loss

Part 6 - Testosterone and Weight Loss

Part 7 - Sleep and Weight Loss

Part 8 - Brain Health and Weight Loss

Part 9 - Sunlight and Weight Loss

Part 10 - Detox and Weight Loss

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STRESS AND WEIGHT LOSS: CORTISOL BELLY AND THE ADRENAL GLANDS

Welcome back to The Science of Fat Loss Hints, Tricks, and Tips: Part 4 to learn how stress reduction helps to facilitate fat loss, increases energy and helps to sculpt your body. Most people don't realize that stress and weight loss are tied together. Being a holistic personal trainer and nutritionist in Los Angeles for the past 17 years has given me some interesting and key insights into healthy eating, exercise and holistic lifestyle changes. We will start by discussing how stress and weight loss are interrelated and focus on the science and then discuss what you can do to reduce stress and lose weight.

Please note, It is beneficial and important to get the correct advice on your exercise routine, overall nutrition program, daily calorie intake and developing healthy habits. If you need help, call us to get started today at (310) 720-8125.

Cortisol, Stress and the Adrenal Glands

Do you have a cortisol stress belly? Is it hard for you to lose fat? Are you under a lot of stress? These are questions that are related to high cortisol and your inability to lose fat. If you're under a lot of stress, several things occur. Cortisol, which is your primary stress hormone, becomes elevated. Short increases in cortisol is not a problem as it helps boost energy and is useful for dealing with any life stressors. However, prolonged exposure to stress causes chronically high cortisol levels, and if the stress is maintained for long periods, the following can occur:

• This hormone will cause you to gain belly fat • A decrease in muscle mass • Eventually slows down your metabolism • Physical Burnout - low energy and no motivation

Cortisol Burnout

In the long run, if you still haven't changed your lifestyle, and you're under a lot of stress, your adrenal glands and your brain will get pooped out - producing less and less cortisol. This leaves you feeling tired, exhausted and you get to the point where it is tough to get out of bed in the morning. This state is called adrenal dysfunction - it is also commonly called adrenal fatigue, but this is probably not the best terminology to understand the physiology of why greater stress over time, leads to less and less cortisol production and lower energy levels.

Cortisol - The Counter-Contributor to Fat Loss

Cortisol, also known as the stress hormone, will increase during tension-filled times which can result in overeating. The relationship between stress and weight loss is further established when observing Cortisol levels. Cortisol affects fat distribution by causing the fat to be stored centrally around organs. The higher the stress, the greater the fat accumulation.

When cortisol levels rise, so do your insulin levels which then cause your blood sugar levels to drop creating an increase in cravings for sugary and fatty foods, also known as "comfort foods." According to Jason Perry Block, MD, eating is a source of stress relief as he states, "This happens, in part, because the body releases chemicals in response to food that might have a direct calming effect." According to Shawn M. Talbott, Ph.D., a nutritional biochemist, "More stress = more cortisol = higher appetite for junk food = more belly fat." In other words, high stress and weight loss go hand in hand.

The stress hormone cortisol is also antagonistic to testosterone production. According to Robert Josephs, professor of psychology at The University of Texas at Austin, "It makes good adaptive sense that testosterone's behavioral influence during an emergency situation gets blocked because engaging in behaviors that are encouraged by testosterone, such as mating, competition, and aggression, during an imminent survival situation could be fatal." "When cortisol levels remain elevated, as is the case with so many people who are under constant stress, the ability to reproduce can suffer greatly," Josephs said. "However, these effects of cortisol in both men and women are reversed when stress levels go down."

Stress levels and weight loss are also connected in other ways. High stress levels cause decrease in growth hormone levels which are directly associated with greater visceral fat. Therefore, high levels of stress leads to lower growth hormones which lead to more visceral fat. The production of growth hormone, also known as somatotropin, is controlled by many factors including stress, exercise, nutrition, and sleep.

Stress - The Origin of Illness

A study conducted at Yale concluded that there is a relationship between stress and weight loss. They showed that women who were not considered to be overweight were still vulnerable to the effects of stress and are more likely to have excess abdominal fat. This study was the first to show that lean women with abdominal fat, also referred to as "stress belly," also had higher responses to cortisol.

According to Elissa S. Epel, Ph.D., lead investigator on the study she conducted while at Yale's psychology department, stated that "Greater exposure to life stress or psychological vulnerability to stress may explain their enhanced cortisol reactivity. In turn, their cortisol exposure may have led them to accumulate greater abdominal fat."

When we are chronically stressed, we become prone to getting an extra layer of visceral fat around our bellies due to the ample supply of blood vessels and cortisol receptors which creates a perfect storm leading to more belly fat being accumulated. The belly fat then releases chemicals that trigger inflammation which then lead to such health issues as diabetes and heart disease. Another downfall to stress and cortisol is that excess cortisol slows the metabolism because your body wants to maintain enough glucose to tolerate this added stress.

Adrenal Glands - The Headmaster of Hormones

The adrenal glands are comprised of two glands that sit above the kidneys, each gland having two parts. 1. Adrenal Cortex - This is the outer part of the gland which produces hormones that are critical for daily life such as: o Cortisol - Regulates metabolism as well as being the primary response to stress. o Aldosterone - Helps control blood pressure

2. Adrenal Medulla - This is the inner part of the gland which produces hormones such as adrenaline that helps the body react to stress.

Adrenal Cortex - The Critical Controller

The adrenal cortex produces two main groups of corticosteroid hormones. 1. Glucocorticoids - This group produces o Hydrocortisone - This hormone, also known as cortisol which regulates how the body converts proteins, carbohydrates, and fats for energy. o Corticosterone - This hormone works with hydrocortisone to control immune responses and suppress inflammatory reactions.

2. Mineralocorticoids - Aldosterone is the principal mineralocorticoid which balances out water and salt to maintain blood pressure.

Pregnenolone - The Life Raft to Stress

Pregnenolone is a steroid hormone found naturally in the body and produced by the adrenal glands, but can also be supplemented into your diet. This steroid hormone is a critical player in the production of other steroid hormones including: • Progesterone • DHEA • Estrogen • Testosterone • Cortisol

The Health Benefits of Pregnenolone • Sharpening memory • Stimulating the immune system • Reducing stress Pregnenolone levels will drop if the adrenals are stressed or fatigued.

Causes of Adrenal Dysfunction • Psychological stress • Lack of sleep • Lack of exercise • Illness or injury • Inadequate nutrition

Symptoms of Adrenal Dysfunction • Poor concentration • Weakness • Irritability • Insomnia • Depression • Increased hunger

Pregnenolone levels will peak during youth and then gradually decline over the years. Other hormones that decrease with age include testosterone and growth hormone. In my experience as a holistic personal trainer in Los Angeles, it’s proven that with a healthy lifestyle, you can still optimize your hormones despite your age.

Pregnenolone Steal and Energy Burnout: "I just don't feel like I used to, why???" Most people notice that as they age, if they are under increased stress over long periods of time, they just don't bounce back and have the same energy levels that they used to. Why is this? Usually, life stressors such as intense work, family or relationship issues, financial challenges and/or a health crisis, can all lead to a point where the body can not bounce back. You feel emotionally flat, that it is hard to get out of bed in the morning and you begin to notice that you go out less often and are less sociable. These are signs that your body is burning out. So what is going on scientifically speaking and from a hormone perspective?

So, let's take a look at this graph above (see graph). I know it looks complicated, but it will make sense in a few minutes, bare with me...

As you can see in the upper right hand corner is your dietary fats. All hormones are made from fat. These fats come from the fats you eat in foods such as steak, eggs, coconut oil, butter, ghee or olive oil. These fats eventually get converted into pregnenolone (see graph). Pregnenolone is an interesting hormone, it can either go down into your power hormones such as DHEA, testosterone or growth hormones (see graph), or pregnenolone can go to the left into progesterone and down into cortisol; this is the cortisol pathway or stress pathway (see graph). Now this part is important:

Power hormones such as DHEA, testosterone or growth hormones are incredibly important for fat loss and muscle gain. They are also important for mood, energy and libido.

Cortisol is important for managing stress, infections and overall energy levels. When you are healthy, pregnenolone is both converted into the cortisol or stress pathway and the power hormone pathway - in other words, your body is in a balanced state so that you are optimized with all hormones that were mentioned previously. The result is that you feel great and that your life hormonal speaking is optimized and easier - work is great, life is great and everything feels great! However, if you are under long bouts of stress for a long period of time, what ensues is the "pregnenolone steal" - to much pregnenolone is being rushed down the cortisol or stress pathway and not enough is being allocated to your power hormones.

So, the point is to have a healthy lifestyle which will optimize your hormones. Work life balance is the first place you should focus on, as this is the primary cause of most people's stress. Other stressors that can throw off your hormones are family or relationship issues, financial challenges and/or a health crisis. If you want to lose weight, all of these issues must be addressed.

Please note, that under eating and/or under eating and over exercising can also a huge stressor. To learn more about this, click here.

Best Ways to Manage Stress and Cortisol Levels: Stress and Weight Loss

• Meditation and Breathing Exercises - Spending as little as a few minutes a day can help restore a sense of calm and inner peace as well as slowing your system down. • Yoga - Studies have shown that doing yoga helps reduce stress and anxiety as well as improving mood and overall well-being. Preferably, chill out forms of yoga such as Yin yoga, Hatha, Kundalini, and Restorative yoga. • Exercise - Aerobic exercise benefits in two ways; it decreases cortisol and increases metabolism to help burn belly fat. • Laughing - Laughter can stimulate circulation and help relax muscles both resulting in the reduction of some of the symptoms of stress. • Therapy - Methods of treatment such as cognitive therapy help by changing our thoughts which are believed to be the cause of some stresses. • Spirituality - Becoming more spiritual helps alleviate stress by giving a sense of purpose as well as releasing control and allowing things to be as they are. • Healthier Eating - Include more fruits and vegetables which will reduce cortisol levels naturally,, and eat regularly and stay hydrated. Processed foods and junk foods are stressful to the body. If you need more information on healthy eating, check out my free grocery list. • Correct Poor Sleep Schedule - Having a regular sleep schedule will help in reducing cortisol levels.

How to Lower Cortisol Levels and Manage Stress: Herbal Supplements

1. Rhodiola Rosea - Rhodiola is an adaptogenic herb that improves the body's resistance to stress and helps with stress-related fatigue.

2. Ashwagandha - This supplement has a calming effect and reduces stress and anxiety.

3. Panax Ginseng - A well-known adaptogenic supplement that treats stress, fatigue, and insomnia.

4. Omega 3 Fatty Acids - This essential nutrient is a useful supplement to reduce cortisol levels.

5. GABA - Gamma-aminobutyric acid is a neurotransmitter that slows down the nerve activity in the brain during high-stress situations.

6. B Vitamins - Due to their positive effect on the brain and nervous system, these vitamins also help in lowering cortisol levels.

o Thiamine (B1) - A nutrient that protects the adrenals and decreases the cortisol response.

o Niacinamide (B3) - Improves the quality of sleep

o Pantothenic Acid (B5) - Another nutrient that protects the adrenals and decreases the stress-inducing cortisol response.

o Vitamin B6 - A potent cofactor for the synthesis of GABA, serotonin, and dopamine.

o Vitamin B12 - This vitamin normalizes the cortisol peak as well as improving sleep by resetting the circadian rhythms.

Taking care of our bodies as well as our minds can help to avoid creating stress that causes cortisol to run amok. Eat healthy, exercise and make time for yourself so you can clear your mind through positive outlets like meditation and yoga. Finally, laugh at least once a day and remember to breathe and relax. For more helpful tips contact us today or check out our 8-week Body Makeover Program! Kick start your metabolism and make 2019 your year to feel fit and fabulous.

Weight Loss is the #1 Health Goal in America. 

And, there is a strong correlation between belly fat or a large belly and degenerative disease. Whether you want to look great naked or simply just want to live longer, getting leaner and healthier has to be one of your priorities in life. If you interested in learning more about getting lean and healthy, please check out my 10 part series on the science of weight loss.

Part 1 – Metabolism and Weight Loss Part 2 – Strength Training and Weight Loss Part 3 – Gut Health and Weight Loss Part 4 – Stress and Weight Loss Part 5 – Insulin and Weight Loss Part 6 - Testosterone and Weight Loss Part 7 - Sleep and Weight Loss Part 8 - Brain Health and Weight Loss Part 9 - Sunlight and Weight Loss Part 10 - Detox and Weight Loss

[shawnphillipspersonaltrainer]

STRENGTH TRAINING FOR WEIGHT LOSS: FEEL FABULOUS IN 2019 PART 2

Strength Training for Weight Loss

Strength Training for Weight Loss | Shawn Phillips Personal Trainer Feel Fabulous in 2019: Learn how strength training for weight loss can speed up your metabolism and help to sculpt your body. Click here to read the part 2.

Welcome back to The Science of Fat Loss Hints, Tricks, and Tips: Part 2 learn how to benefit from strength training for weight loss speeds up your metabolism and helps to sculpt your body. Being a holistic personal trainer and nutritionist in Los Angeles for the past 17 years has given me some interesting and key insights into healthy eating and exercise. We will start by discussing how muscle mass, weight lifting, strength training and exercise play an integral part of your fitness program.

Muscle Mass and Metabolism

You can boost your metabolism by gaining muscle. When you increase your muscle mass, you boost your resting metabolism. A pound of muscle can burn anywhere from 10 to 50 extra calories per day - the range depends on activity level. Muscle tissues use more than half the energy we burn at rest. What's the best way to gain muscle? Strength training with weights and interval training are hands down the two best ways to increase metabolism and muscle mass.

Women, don't worry, you will not get big! This idea is one of the biggest myths that I come across. According to an article in the International Sports Sciences Association, "Women have about 15-20% less concentration of testosterone in their body than men do. Without that extra testosterone, ladies can't biologically build the big muscles like men." It's science so stop worrying. If a woman does appear to be looking bulky while following a strength training program, it has more to do with poor diet than lifting weights. What ends up happening is that performing any exercise program, this will increase overall appetite. If you are already eating poorly, due to an increase in appetite because of the exercise program, you could end up gaining weight due to an increase in hunger. However, if you couple strength training and a sound nutritional program, weight loss or fat loss will follow in addition to an increase in muscle. The most important point is that there is a synergy between healthy eating, strength training, stress management and good quality sleep - all of these points are equally important.

Simply put, strength training and weight loss go hand in hand and women and men should weight train to tone up! This always needs to be coupled with a good nutrition program. To learn more about nutrition, please see my free grocery list.

Also, interval training or very short high-intensity cardio workouts are also productive and are fantastic for body sculpting and toning up. More on interval training later.

A study published in the Journal of the American College of Nutrition in April 1999 showed how powerful strength training for weight loss could be when compared to long bouts of cardio training. The study observed two sets of groups; both sets were obese. One group was put on a cardio exercise program (running, biking or jogging four times per week). The other group did strength training three times per week and no cardio. At the end of the study, the aerobic group lost 37 pounds and the strength training group lost 32 pounds. But here is the kicker, the cardio group lost 10 pounds of muscle, but the strength training group gained muscle. When they looked at each groups' metabolism or their Basil Metabolic Rate, the cardio group was burning 210 fewer calories per day (slower metabolism), and the strength training group was burning 63 more calories per day (faster metabolism).

It's not only about losing weight. When it comes to muscle weight versus fat weight, a pound of muscle and a pound of fat weigh the same, but muscle takes up less surface area. The focus should be on the ratio of fat to muscle that is lost during the duration of a fitness program. The cardio group lost 27 pounds of fat and 10 pounds of muscle. In general, this is not a good ratio. Here's another example, I have a male client that I've been working with for about a year. He lost around 4 inches off of his waist, but his body weight is the same; he's still approximately 190 pounds, which is an example of someone who has lost a tremendous amount of fat (up to 20 pounds) but yet gained muscle at the same time.

Approximately, one inch off your waist (a measurement around the belly button) is about 3 to 5 pounds of body fat. Most of my clients lose a combination of fat and gain muscle; usually about 1 to 2 pounds of fat per week and 1 to 2 pounds of muscle per month. Much of this depends on a variety of factors. Muscle is what gives your body the sexy and toned look you are aiming for because building muscle has to be a priority in any health program. You also want to make sure you're eating an adequate amount of protein. Eating more protein can boost your metabolism. Low protein diets can cause you to lose muscle.

I came across this study in the book "The Adrenal Reset" by Dr. Alan Christianson. "A group of 25 people was overfed 1,000 calories per day for eight weeks. They were divided into a vegetarian diet group getting 5% of their calories from protein, an average American diet group with 15% protein; and a high protein group with 25% from protein. Throughout the study, each group gained weight, but the typed of weight gained differed. The low-protein group lost 1.5 pounds of muscle, even though they gained fat. On the other hand, half of the weight gain in the high protein group was muscle."

Strength Training and Hormones

Strength training is the most effective method for fat loss and muscle gain compared to other forms of exercise such as yoga, Pilates, boxing, and many others. These different forms of exercise do have their unique benefits; strength training is still the gold standard for body sculpting and toning. Strength training utilizes compound movements such as squats, leg press, bench press, row, and lat pull downs. Larger muscles burn more calories and fat, so using compound movements can assist in achieving your fitness goals sooner.

According to National Center for Biological Information, "Anabolic hormones such as testosterone and the superfamily of growth hormones (GH) have been shown to be elevated during 15-30 minutes of post-resistance exercise providing an adequate stimulus is present."

People with Type 2 diabetes also benefit from strength training because when you increase lean muscle mass, you boost your base metabolic rate which causes you to burn calories at a faster rate, and according to Sherin Joseph, MPH, "Burning these calories help keep your blood sugar in check." When your body's fat-to-muscle ratio decreases, it reduces the amount of insulin you need in your body to help store energy in your fat cells. Also, strength training is the best way to reduce your A1c which is a measurement of insulin sensitivity. Whether your diabetic or simply wanting to look great naked, getting this test below 5 is ideal for fat loss and overall health.

A1C results and what the numbers mean

Diagnosis*A1C LevelNormalbelow 5.7 percentPrediabetes5.7 to 6.4 percentDiabetes6.5 percent or above

https://www.niddk.nih.gov/health-information/diabetes/overview/tests-diagnosis/a1c-test

Strengthen Your Bones, Ligaments and Tendons

Strength training for weight loss also helps the body if a fall or injury occurs. According to Jacque Ratliff, an exercise physiologist with the American Council on Exercise, "If someone falls, the more strength in their muscles, bones, tendons, and ligaments, the less likely they are to be injured."

Compound Movements in Strength Training

The following are tips to help you on your bridge to body sculpting.

Squats - When you perform a squat, you are mainly working the whole body. An estimated 200 muscles are being activated during a squat movement, but the primary muscle group being used are the quadriceps. Other muscles involved include the hamstrings, glutes, and calves.

Leg Press - The primary muscle group is the quadriceps, and the secondary muscle groups are hamstrings and glutes.

Bench Press - This exercise has a few variations including flat, incline and decline but they all are considered compound movements and can be done with barbells or dumbbells. The primary muscle group being worked is the chest, and the secondary muscles include the shoulders and triceps.

Row - Performing a row can be done with a machine, barbells or dumbbells and primarily works the muscles of the back but also works the biceps and forearms.

Lat Pull Down - This exercise works the muscles of the back as the name implies, the latissimus dorsi, but it also works the biceps and forearms.

When doing compound exercises, you train multiple muscles at the same time. You get more bang for the buck doing compound movements. The ideal time for strength training should be around 35-45 minutes not including warm-up. For videos that go thru various exercises, see the video page: Exercises Videos

Strength Training for Weight Loss Routine: What to Expect

Once you’ve started a comprehensive strength training for weight loss program, usually you should start seeing results in about 3 to 4 weeks. Your clothes should be looser and your shape should be changing - waist getting smaller and muscles looking more toned. Also, make sure you couple this with a good nutrition program - I know I'm sounding repetitive on this point, but this is extremely important. Your nutrition program most focus on 1)healthy eating and 2) healthy eating to lose fat.

If you stop strength training, you will start to lose your gains in about 2 to 4 weeks - this is called atrophy. It is best to be consistent with your program; 7 to 10 days would be the maximum days you could miss before you may start losing your gains or simply becoming marginally deconditioned. The more time goes by without training, the more you lose.

I would recommend performing strength training two to four times per week and on the other days perform some type of cardio (aerobic, interval, or walking).

What is and is NOT Standard Strength Training

What is strength training:

Rest times between sets are about 1 to 3 minutes

Lifting heavier weight about 60 to 85% intensity

6 to 12 reps for each set

Total sets per workout can range from 12 to 20 sets

What is NOT strength training

Circuit Training: No rest times and doing back to back exercises

Taking a class, lifting 2.5 pound dumbbells and doing 40 to 50 repetitions

Strength Training and Body Proportions

Make sure that when choosing your strength training exercises, focus on the exercises listed above. Back and Leg muscles should be prioritized for the following reasons:

Focusing on back and legs is the easiest way to put on muscle, raising your metabolic rate.

Back and legs are the best way to shape your body; the most important measurements are the chest measurement, hip measurement and the waist measurement. To create the ideal physique, focus on getting the hip and the chest measurement to about the same circumference, while leaning out and making the waist that much smaller.

Working these muscles are great for sports.

Working out these muscles will make you look great in clothes!

Train according to how big a muscle is: the bigger the muscle, the more time you should spend on that muscle and focus on training big muscles at the beginning of a workout when you have the most energy. For example, you would work out back (big muscle), before chest (small muscle). Another example, workout legs (big muscle) before abs (smaller muscle).

Guys, don't train to look like a tree - big upper body and small legs and calves. The over emphasis on upper body, specifically chest and arms is problematic. Proportion is the key!  Look at Greek and Roman statues or pictures of Steve Reeves in the 1950s, they had perfect proportions! This is what you should shoot for.

For more on weight training tips, weight training misconceptions and rest times in between sets, check out my article page here: health and fitness articles.

What is Interval Training

Interval training is a great way to speed up fat loss and boost and optimize hormone production.  Interval training essentially is short bursts of high intensity cardio with subsequent breaks in between bursts. For example, after a 10 to 15 minute warm up, performing high intensity bursts on the elliptical. It would look something like this:

10 to 15 minute warm up - very important, this lubes up your joints and getting your nervous system ready for work!

30 second burst

1:30 (minute and a half) going slow and recovering

30 second burst

1:30 going slow and recovering

30 second burst

1:30 going slow and recovering

30 second burst

1:30 going slow and recovering

30 second burst

1:30 going slow and recovering

30 second burst

1:30 going slow and recovering

30 second burst

1:30 going slow and recovering

30 second burst

1:30 going slow and recovering

You can perform intervals on the treadmill, elliptical, rowing machine, step machine, bike, and/or sprinting at the park or beach.

It's ideal to switch up your interval training and use different machines - mixing it up keeps your body guessing, over time the body will efficiently adapt to using the same machine.

When you should NOT do intervals

When you are extremely out of shape - build up to intervals

If you are under a lot of work or life stress - do walking instead and focus on meditation and stretching - Holistic Training Approach

Have serious injuries - consult a doctor and a physical therapist

Have serious health conditions

Interval training is an advanced method for body sculpting and fat loss. If you can, find a personal trainer near you to advise you on a comprehensive fat loss program and given your health assessment possibly incorporate interval training.

Strength Training and Weight Loss: 5 Tips to Power-Up Your Workout

Stay Hydrated - Lack of water can impair your performance as well as hindering your workout. When you exercise you sweat and lose not just water but vital electrolytes. According to the guidelines from the American Council on Exercise, you should "Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising. Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up. Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise. Drink 8 ounces of water no more than 30 minutes after you exercise." My recommendation is simply drink half your body weight in water in ounces. A thirsty body performs less well at the gym and has a tendency to have more food cravings - give your body what it needs, more water!

Increase Your Flexibility - Incorporating stretches into your routine before and after your workout will not only help prepare your muscles for the task at hand but it will also help prevent injuries along the way.

Have a Healthy Diet Plan - You can workout all you want, but if you don't implement a healthy nutritional program into your lifestyle, it will hinder your results. To help get you started on a healthy nutrition plan, click here.

Perform Compound Exercises - By incorporating multi-joint exercises like the ones mentioned above, you will not only build more muscle mass, you will also burn more body fat in the process.

Make Sure to Include Protein - Protein is essential for developing and maintaining muscle, and protein also helps you stay full longer than carbs. Your diet should consist of 25% to 30% protein.

Drink a cup of coffee, tea or take 200mg of a caffeine supplement - This is a great way to boost your workouts and increase the fat burning factor. However, if you're under a lot of work or life stress, this could really burn out your body's energy systems. Only use this tip if you are well rested and under moderate to low stress. Also, if you workout past 3PM, this tip could affect your sleep; make sure to pay attention to any issues with falling asleep or staying asleep.

Getting the body you want is no longer a dream, it is a reality. Get started with my 8-week makeover.

By knowing what to eat and what workouts to include can help make you look and feel fabulous. Supercharge your strength training routine to get the maximum body sculpting benefits. If you need any help with your program, feel free to contact us today! For the complete nutrition and body makeover, click here.

To learn more about holistic personal training, click here: Personal Trainer Los Angeles or Nutritionist Los Angeles



Weight Loss is the #1 Health Goal in America

Weight Loss is the #1 Health Goal in America. And, there is a strong correlation between belly fat or a large belly and degenerative disease. Whether you want to look great naked or simply just want to live longer, getting leaner and healthier has to be one of your priorities in life. If you interested in learning more about getting lean and healthy, please check out my 10 part series on the science of weight loss.

Part 1 – Metabolism and Weight Loss

Part 2 – Strength Training and Weight Loss

Part 3 – Gut Health and Weight Loss

Part 4 – Stress and Weight Loss

Part 5 – Insulin and Weight Loss

Part 6 - Testosterone and Weight Loss

Part 7 - Sleep and Weight Loss

Part 8 - Brain Health and Weight Loss

Part 9 - Sunlight and Weight Loss

Part 10 - Detox and Weight Loss

[shawnphillipspersonaltrainer]

A personal trainer in Los Angeles & certified nutritionist, Shawn Phillips' holistic training program focuses on fat loss, energy & hormone imbalances. As a holistic nutritionist, his approach to training includes an educational foundation. You’ll learn long-term strategies for eating well, managing stress, & leading the life you want. Call now for a free consultation!

Shawn is an online nutritionist consultant and provides fitness phone consultations to fit your busy schedule. He also provides in home personal trainer for Santa Monica, Los Angeles, Beverly Hills & surrounding areas, nutrition counseling, lab testing and more. Hailed as one of the best celebrity personal trainers in Los Angeles area, Shawn would love to discuss your needs!

[shawnphillipspersonaltrainer]

THERMODYNAMIC THYROID AND WEIGHT LOSS: FEEL FABULOUS IN 2019 PART 1

METABOLISM, THYROID AND WEIGHT LOSS

This article is the first article of a ten-part series on Fat Loss and the best tips, and tricks to help Get You in Shape. This first article will focus on your body’s internal furnace, the thyroid. This vital gland is responsible for regulating your metabolism, or how well you burn calories. A healthy thyroid will burn fat quickly, whereas an unhealthy thyroid can lead to weight gain. Learn more about the relationship between your thermodynamic thyroid and weight loss here!

  THERMODYNAMICS OF THE THYROID

The thyroid gland is a butterfly-shaped gland located just under the Adam’s apple (larynx) in the neck. This gland produces hormones such as the thyroid stimulating hormone (TSH) that regulates the body’s metabolic rate, as well as many other functions. A typical range for TSH levels is between 0.4-4.0 mU/L. If you are currently being treated for a thyroid disorder, the normal range is between 0.5-3.0 mU/L.

If your thyroid is functioning at its full potential, you will be burning calories efficiently, but if it slows down, weight gain is inevitable. If your thyroid is operating at too high of a rate, that is called hyperthyroidism, where your thyroid is overactive. The opposite is true if your thyroid is functioning at too low of a frequency which is called hypothyroidism.

 WHAT DIETARY ISSUES CAUSE THE THYROID TO SLOW DOWN?

A slow thyroid can be caused by a few dietary issues such a super low carb diet, not eating enough calories, over-exercising and under eating and even soy products can negatively impact the thyroid.

 SUPER LOW CARB DIETS 

It seems everyone is on the low carb bandwagon these days, but research has shown that consuming less than 50 grams of carbohydrates a day over time can hinder your metabolism and thyroid function. Short-term low carb intake is fine, but long term low carb intake can be problematic. Initially, you will lose weight, but that is mostly water and glycogen. Restricting your carb intake too drastically can decrease thyroid output in the long run. Without enough carbs, you lose muscle and slow down the T3 hormone.  If you are committed to a low carb strategy, then carb cycling my be the best solution to keep your metabolism rate high and maintain a healthy relationship between your thyroid and weight loss (more on carb cycling below).

 NOT EATING ENOUGH CALORIES

Regularly eating fewer calories than your body needs will slow your metabolism down. You only need to reduce your calorie consumption by 10-15% of what your body requires to lose weight and still keep your metabolism in gear. Drastically reducing calories can have a negative impact not only on your current metabolism but even long-term as it will cause severe nutrient deficiencies and health challenges which may include insomnia, low energy, irritability and depression.

 Another downfall to not eating enough calories is once you resume your regular eating, you will gain back what you lost and possibly increase even more because you have a slower metabolic rate due to the drastic reduction in calories and muscle loss during the low calorie eating phase.  An example of this would be a female eating 800 to 1000 calories or a male eating 1400 to 1700 calories.  Severe low calorie eating is not a great strategy for fat loss. If you need any help with exploring your caloric needs for you body and optimizing your health program, feel free to check out our  8-week Body Makeover Program.

OVER-EXERCISING

When you over exercise and combine that with not eating enough calories, this sends a signal to your body to preserve body fat and switch over to starvation mode. When you are in starvation mode, your body will get rid of muscle and store fat as this is the body’s natural reaction and is an evolutionary trait that allows us to survive in challenging environments. You can exercise more, but you will need to eat more to do that (more details on calorie counting below).

 When you exercise more and eat less, initially it will work to lose weight but only in the short term. The relationship between thyroid and weight loss can be seen when you slow down your thyroid and metabolism resulting in future weight gain and then some, and this is the most common mistake made when people are trying to lose weight. So, if you exercise more you have to eat more, if you exercise less you have to eat less.  To read more about optimal nutrition, check out my free grocery: free grocery list.  The “grocery list” gets into the details of healthy eating to lose fat.  Remember, to lose body fat, not only do you have to eat healthy, but you have to eat healthy and eat the right amount of calories – “eating healthy” and “eating healthy to lose body fat” can be two separate things.

 SOY PRODUCTS

Next time you are out at a sushi restaurant, you might want to pass on the edamame. Soy foods contain anti-metabolic factors such as saponins, soyatoxin, phytates, protease inhibitors, oxalates, goitrogens, and estrogens. The goitrogens block the synthesis of the thyroid hormones and interfere with iodine metabolism.

  THE TV SHOW “THE BIGGEST LOSER” WAS A MONUMENTAL FAILURE

In an article in the New York Times, discussed the sad outcome that the majority of the contestants on the Biggest Loser gained all the weight back and for some, gained even more weight compared to when they started.  They also individually each had a slower metabolism after the show.

 It is frustrating to see that these brave and courageous people, endured so much and in the end were back to where they started – even worse off, because each had a slower metabolism!  From an emotional perspective, I can’t imagine how these people felt after working so hard, for so long, and in the end gaining all the weight back.  My heart goes out to each individual on the show and hope that at some point, their body will begin to self heal or possibly they will explore new ways to increase their metabolic rate.

 The New York Times reported that “thirteen of the 14 contestants studied regained weight in the six years after the competition. Four contestants are heavier now than before the competition. It has to do with resting metabolism, which determines how many calories a person burns when at rest. When the show began, the contestants, though hugely overweight, had normal metabolisms for their size, meaning they were burning a normal number of calories for people of their weight. When it ended, their metabolisms had slowed radically and their bodies were not burning enough calories to maintain their thinner sizes.”  The contestants, years later, had a significantly slower metabolism after the show ranging from 200 calories slower and up to 800 calories slower for some contestants.

“One contestant, Mr. Cahill was one of the worst off. As he regained more than 100 pounds, his metabolism slowed so much that, just to maintain his current weight of 295 pounds, he now has to eat 800 calories a day less than a typical man his size.”

The bottom line is that under eating and over exercising is a huge problem.  It works for a period of time, but in the long run can lead to a slower metabolism.  When looking to lose body fat, there is a speed limit on how fast you can lose fat; if you go to quickly, like in a competition, you start losing muscle mass and your body goes into survival mode which alters various hormones such as thyroid hormones, leptin and ghrelin which invariably leads to regaining weight. 

It is important to lose weight or body fat at a healthy pace – 4 to 8 pounds of fat per month.  If you go beyond this speed limit, there’s a good chance you are losing muscle mass and altering hormonal function thereby slowing your metabolic rate.  Learn more about muscle mass and boosting metabolism through strength training for weight loss.

 THYROID AND METABOLISM: HOW TO INCREASE METABOLIC RATE?

One way to add fuel to the fire in your furnace is to cycle your carbohydrate and calorie intake. You can do this by alternating lower carb days followed by higher carb days. This process will kick start your Thermodynamic Thyroid and metabolism back into high gear. Carb cycling allows you to continue to eat carbs from clean sources, and cycling provides for better utilization of fat for burning as fuel, as opposed to burning carbs and muscle for fuel.

·       Low Carb Days – On these days you would take in approximately 50-150 grams of carbs each day from non-starchy vegetables. When done in a series of three to six days, it encourages the body to use up stored carbs (glycogen) and switch over to burning body fat for fuel.

·       Higher Carb Day – On this day you would take in approximately 200-400 grams of carbs from complex carbs such as sweet potatoes, white potatoes, organic rice, squash, and fruits.

 One strategy would be to follow a low carb diet (50 to 100 grams) for 3 to 6 days and then switch to one day of high carb eating (200 to 400 grams).  If you are committed to a low carb strategy, then this is the best solution to keeps your thyroid and metabolism running hot!

I’ve been a personal trainer and nutritionist in Los Angeles for the past 17 years, as for my clients, only about 20 to 25% of my clients follow a cyclical low carb strategy.  Most of my clients eat a balanced diet and allocate about 25 to 30% protein, 40% carbs, 20 to 30% fat.  You can follow these parameters whether you are vegan, vegetarian or omnivore (eat plants and animals).  I find that following a balanced diet is:

·       Psychological easier to follow, more choices

·       For most, they feel much better and have more energy

·       Feel stronger during weight lifting

·       Less likely to have any nutrient deficiencies – a lot of low carb people don’t eat enough fruits and veggies making them magnesium deficient and having other deficiencies

But for some, either genetically or if a person is having gut issues, it would be better to follow a cyclical low carb diet.

 COUNTING CALORIES – TEDIOUS BUT HELPFUL

Another strategy which is much more time consuming would be to count your calories – this does take a lot of time and effort but could really pay off and help you determine if you’re eating too much or too little.  For those of you that don’t like math, I need to forewarn you, this is a bit tedious and does require some effort which is described below.  If this sounds a bit much, feel free to skip this section.

For my clients that are interested in this strategy, the first step would be to look at overall body fat percentage.  You could either buy a Tanita scale or find a Dexa Scan (a machine that scans your entire body) that is located near you which can help you determine your overall fat percentage.  Most Dexa Scans cost about $50 to $75 for a scan.

The equation that I use is to:

1.     Find out body fat percentage

2.     Find sedentary caloric needs

3.     Find out the total calories needed to maintain body weight by using sedentary caloric needs plus activity level calories

4.     And lastly, shoot for 10 to 15% below maintenance calories to lose body fat

So, to get started, take what ever your body fat percentage is and find your lean body mass.  So for example, take a 200 pound male at 20% body fat.  His lean mass would be around 160 pounds.  The next step would be to find out what his sedentary calorie expenditure is – in our example, you simply multiply 160 pound by 10 which is 1600 calories a day.  If this person laid in bed all day and didn’t move he would burn approximately 1600 calories.

The next step is to add a multiplier based on activity level; does this person sit all day, or does he exercise frequently or is he performing manual labor.  Given these variations, this can range from .25 to 1 (this range is based on activity level and training).  So for example, let’s say that this person was really inactive, I would use the multiplier of .25.  So for our example, 1600 calories times .25 is 400 calories and so his total calories would be about 2000 (1600 plus 400) in order to maintain his weight.  But for someone more active in our example, you could use a multiplier that is higher such as .75 which would come out to 2800 calories (1600 times 1.75).  So for this scenario, if this person was much more active, to maintain his weight he would eat 2800 calories.

To lose weight you only need to reduce your intake of calories by 10-15% of your total daily caloric requirements. In other words, if you need 2,800 calories per day to maintain your current weight, you would need to reduce that to 2,520 calories per day, and you will lose weight far more effectively than you would be doing by drastically under eating.  If you do follow this equation and for some reason you are not losing body fat after 10 days, reduce calories by 100 and see if that helps.  If not, reduce by 200 calories.  This is not a perfect system and for some may take some tweaking.  If you’re still having issues, feel free to contact meand set up a consultation.

The app that I use to count calories is mynetdiary, but any app could be used for this.  Yes, this is a tedious process of weighing food and doing some math, but much can be learned from this process.   Another option would be to count calories for 2 to 4 weeks to get the hang of the process and then stop.  After this period, you should have a pretty good understanding of eating the right amount of calories to lose body fat and gain muscle.

To lose body fat, counting calories is not mandatory and simply eating healthy and exercising is sufficient for most people.

 AUTOIMMUNE DISEASE AND THYROID HEALTH

If you think you are having thyroid issues or symptoms related to an autoimmune disease, you may want to see a doctor to have a thyroid panel done. You can also start implementing changes to your diet. Gluten and poor gut health is one of the leading causes of autoimmune problems, especially autoimmune thyroid conditions. Making positive changes to your gut health through diet can help reduce inflammation and heal your thyroid. 

 If you’re not working with a nutrition coach, you may want to seek professional advice and guidance to discuss a healthy nutrition and gut building protocol.

In my practice, I’ve found that a good nutrition and a supplement program can help to optimize TSH.  Also, adjusting your overall lifestyle can have a huge impact on your hormonal health. 

 When your body is showing symptoms and health issues, something is wrong.  Think of it like a red light on the dash board of your car.  If your car is saying “check engine” and you ignore it, what will happen?  You will completely burn out your engine!  This is also true with the human body.  Our dash board is analogous to symptoms that are occurring – hormonal imbalances, low energy, headaches, insomnia, anxiety, depression, stomach issues, anger issues… These are all reds lights on your dash board.  Red lights never get better, they only get worse if you don’t take action immediately.

 HELPFUL TIPS: A HEALTHY THERMODYNAMIC THYROID AND WEIGHT LOSS

1.    Detox –  Our liver detoxifies our bodies, and when we are toxic it slows down our system and can negatively affect our metabolism, thyroid and weight loss effort. If you are working with a nutritionist, ask for a good detox program and make sure you are eating only whole foods – food that is pulled from the earth, or picked from a tree, or is hunted or raised.  If it is in a wrapper chances are it is not a whole food.  If you are shopping in the aisles at the grocery store and not shopping on the periphery or outer perimeter, chances are you are not eating whole foods.

2.    Eat Organic – The overuse of pesticides can disrupt and over burden the body and may lead to a hormonal imbalance. Eating organic gives you the antioxidant-rich food that you won’t get in non-organic fruits and vegetables. Eating organic foods will reduce your toxic load, assisting the effort to a healthier thyroid and weight loss success.

3.    Supplements – Helpful supplements may include tyrosine which may help speed metabolism and iodine which may help with metabolism and thyroid function.  Other supplements that are beneficial are B-complex, kelp capsules, selenium, vitamin D and zinc.  Why supplements?  Can’t you just get these nutrients from food?  Because of the over use of our fields and a lack of crop rotation, our soil has become depleted.  Our foods simply have less nutrient density compared to 100 years ago.  Unfortunately, we have too many people on planet earth to feed and the focus is on quantity production of food, not quality.  The second reason why supplements make sense is that we are constantly detoxing due to our toxic environment.  Daily, we are exposed to 100,000 different types of toxins and chemicals which in order to detox uses up nutrients from our diets.

4.    Check Your Thyroid Levels – Many people are not aware they have a slow metabolism until they get their thyroid levels checked. Testing your thyroid stimulating hormone (TSH) and T4 are part of the routine testing and are usually ordered together. Testing T3 may be required if TSH is abnormal. The reverse T3 test measures the inactive form of T3.

5.    Eating the Right Amount of Calories – Keeping the metabolism in high gear requires the right amount of fuel. If you don’t consume enough calories, your body goes into starvation mode, and your metabolism will slow down. Each time you eat, your metabolism kicks back up again. Eating smaller meals 3-5 times a day can help keep your body’s furnace burning.

6.    Keep a Food Journal – Journaling your food will help with accountability and awareness.  The most common phrase I here among people is that “I eat healthy”.  Many people don’t realize how much junk food that they may eat over the course of a week; eating lots of non-organic foods, processed foods and junk food can really add up.  Tracking your body weight and waist measurement and comparing that to your food journal can be helpful to achieving the body you desire.

7.     Sleep and Stress – This may be one of the more obvious tips, but both sleep depravation and high levels of stress can cause various types of hormonal imbalances.  For my clients, I recommend sleeping 8 to 10 hours a night and managing stress with meditation, yoga and stretching.  Intense exercise can be a huge form of stress and is probably not a good idea of you are under a lot of work or life stress.  Also, working on optimism and positive self-dialogue can have a healthy impact on overall well-being and hormonal health.

8.    Get at least 20 minutes a day of sunshine – Sunlight has shown to be protective against autoimmunity and has a positive impact on thyroid health – “The majority of the data here reported suggest that vitamin D insufficiency or deficiency may be associated with increased risk of thyroid autoimmunity and that reduced serum concentrations of vitamin D are linked with a major aggressiveness of thyroid cancers.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5543192/

Being a holistic personal trainer and nutritionist in Los Angeles for the past 17 years has given me some interesting and key insights into healthy eating and exercise.  To find out more details and for a complete list of healthy food options, feel free to download my free grocery list.

 A healthy thyroid doesn’t take a lot of work, but it does require some careful measures. To lose weight you only need to reduce your intake of calories by 10-15% of your total daily caloric requirements. In other words, if you need 2,300 calories per day to maintain your current weight, you would need to reduce that to 2,000 calories per day, and you will lose weight far more effectively than you would be doing by drastic dieting or over-exercising. For more helpful tips contact us today or check out our 8-week Body Makeover Program! Kick start your metabolism and make 2019 your year to feel fit and fabulous.

 WEIGHT LOSS IS THE #1 HEALTH GOAL IN AMERICA

Weight Loss is the #1 Health Goal in America.  And, there is a strong correlation between belly fat or a large belly and degenerative disease.  Whether you want to look great naked or simply just want to live longer, getting leaner and healthier has to be one of your priorities in life.  If you interested in learning more about getting lean and healthy, please check out my 10 part series on the science of weight loss.

Part 1 – Metabolism and Weight Loss

Part 2 – Strength Training and Weight Loss

Part 3 – Gut Health and Weight Loss

Part 4 – Stress and Weight Loss

Part 5 – Insulin and Weight Loss

Part 6 – Testosterone and Weight Loss

Part 7 – Sleep and Weight Loss

Part 8 – Brain Health and Weight Loss

Part 9 – Sunlight and Weight Loss