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Are the “Big Six” Your Key to Health and Happiness? Part 2 of 6

Post by Michael Plahn

This is the second installment of a six-part series to describe what I believe is the key to health and happiness as I have learned and personally experienced.  It is doubtful that each of these areas will be controversial, and when followed, the changes that I will suggest have proven without fail to help every one of my clients, when they take the suggested actions.  In just six installments, you may have the answer to achieve optimal health just by reading the LifeSkills Authorities Blog. With the goal to help identify the keys to optimal health for my own life and clients, I have read books, attended classes, acquired certifications, and listened to lectures by amazing individuals.  What I have learned through countless hours of studying, learning, and experimenting, can be summarized in a simple acronym: “TBHealthy Never Eat Carrots.”  That’s it you ask?   Here’s what the acronym TBHNEC actually stands for:

  • Thoughts
  • Breathing
  • Hydration
  • Nutrition
  • Exercise
  • Circadian Rhythm

Today the topic is exercise.  This is a monster topic and I am asked about this area by virtually everyone who hears that I have worked in and have extensive training in the fitness profession.  The typical question that I am asked is, “what should I do for a workout or exercise routine?”  For any of you who are trained in personal training, kinesiology, physical therapy, corrective exercise, or holistic lifestyle coaching, you know that this is a very complex question.  The answer requires complex and comprehensive assessments with the programs being different for most people.

First, in my opinion, based on my experience, exercise is not necessarily about lifting the most, working the hardest, perspiring the most, and feeling as though you have “really worked hard.”  Those who are properly trained or educated know that exercise is a stress to the body.  Some may view it as a “good stress” as I have heard it called, but is this really true?  Well, it could be from one perspective.  However, it is essential to realize that exercise is a stressor to the body.

Big deal, what does that mean?  It means that you need proper rest, nutrients, hydration, as well as proper healing time to compensate for the stress you put on your body as a result of exercise.  Thus, if you are not eating properly, sleep poorly, have relationship and career problems, and your posture is putting a constant strain on your system, and you ask me “what type of workouts should I do,” then after a series of assessments, the type of exercise I would likely recommend for you would be vastly different than if you have proper hydration, nutrition, sleep, relaxation, and your musculoskeletal system was in balance.  It just makes sense when you look at it at this basic level, doesn’t it?

Just walking for 20-30 minutes outside at a leisurely pace may be plenty or even too much exercise for many people.  It depends on a variety of factors, some of which I just mentioned.  As you can likely guess, to properly answer the common question of “what should I do for my workouts” depends not just on the individual’s goals, but also on the numerous factors that must be assessed to recommend the proper exercise routine.  I have found tremendous success personally and with my willing clientele if there is a willingness to look at the entire lifestyle and be open to making minor tweaks or maybe major changes in different areas.  This holistic view of health is where I have seen true lasting positive changes not just in fitness levels, fat and weight loss, but also in health, the way the body looks, and how we feel physically and emotionally.

One of the worst things a so-called “fitness professional” can do is prescribe or write a fitness program for someone without knowing salient details about the person’s life.  We are a culture of impatient, out-of-shape people who want dramatic change…and we want it now!  We are also a people who believe in excess.  Put all this together and you have millions of Americans with the good intentions of getting “healthy or in-shape,” who are struggling.  They are failing to meet their goals, frustrated, starting to believe they cannot change, maybe even getting depressed as a result, and then finding dysfunctional ways to deal with all these negative results.

People join gyms, buy quick fix products off of late-night television or at the local sporting goods store, and buy one of the hundreds of fitness magazines sold, to find the newest “sure-to-work” or  “customized” exercise routine.  You know what I have seen as a result of this?  People who join those gyms may stop going after a month or two.  Many who do exercise and use the plans they cut out of fitness magazines or implement tips they see on television, get poor results or short-lasting gains.  Some individuals make short-term progress, but cannot seem to stay on course to attain their goals for the long-term.  Many people hire well-meaning personal trainers.  Unfortunately, many of these trainers do not have the proper level of experience to understand how to look at the entire person and their lifestyle.  Subsequently, instead of partnering up with someone with the proper education and clinical experience, they write improper fitness routines for their excited new clients.  This leads to injury, incomplete results, decreased self-esteem, and potentially life-threatening recommendations.   Why are these the common patterns?

People spend billions of dollars on poorly designed, but brilliantly marketed, fitness equipment with claims that it will change your body (and seem to imply your life) in six weeks.  In no time, that equipment packs second hand stores and garage sales if it is not at the local dump.  But, you know what?  The fitness industry is getting bigger and more profitable by the day while our country is getting fatter, more discouraged, and more sedentary at the same time.

This does NOT have to happen to you.  If you believe that you are financially unable to engage with a competent qualified professional, but have the sincere, desire to change, then ask them for help.  You may be surprised to find that those who are the best at what they do in the fitness business, have a sincere desire to help others and will likely find a way to help you improve your life in some way.

To summarize, here is my suggestion to you.  Hire a qualified competent professional who understands how to look at your entire lifestyle to help you take the actions that will produce lasting change.  Interview them before you hire them.  If they don’t ask about your entire life and lifestyle thoroughly, and take detailed assessments, or partner with individuals who can do the proper assessments, then do not hire them.  If you do not have the money, ask yourself the hard question, “How much is your life really worth to you?”  Then see if you have the money to invest in yourself.  You may suddenly find that it’s pouring outside and its time to use that “rainy day fund.”

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Can Nutrition Be a Culprit of an Alcoholic’s Relapse?

Post by Michael Plahn

This topic is critical for clinicians and those in recovery alike. Paradoxically, there are both simple and complicated answers to this question. But let’s first understand how alcohol use, especially prolonged alcohol use, affects the body.

When one ingests alcohol, what happens? Simply speaking, alcohol is not digested like other foods. Instead of being broken down and absorbed like other foods, alcohol avoids the normal digestive process and goes directly to the blood stream. About 20 percent of the alcohol is absorbed directly into the blood through the stomach walls and 80 percent is absorbed into the bloodstream through the small intestine. The brain, liver, heart, pancreas, lungs, kidneys, and every other organ and tissue system are infiltrated by alcohol within minutes after it passes into the blood stream. The strength of the drink will have a significant effect on absorption rates, with higher concentrations of alcohol resulting in more rapid absorption. Elimination of alcohol from a healthy adult body occurs at an average rate of approximately ½ to 3/4 ounce per hour, the equivalent of 1 ounce of 100-proof whiskey, one large beer, or about 3 to 4 ounces of wine. Are you still with me?

Addressing nutrition in recovery is crucial. Those who use alcohol excessively deprive their bodies of essential nutrients. The hormonal response that occurs with alcohol consumption is a rapid rise in insulin from the pancreas to manage sky rocketing blood sugar levels. As insulin brings blood sugar down, the body goes through a state of hyperglycemia (high blood sugar) to hypoglycemia (low blood sugar). There are a number of physiological consequences that occur. As a person goes through a state of hyperglycemia to hypoglycemia, symptoms may occur even before a state of hypoglycemia is reached. These symptoms can present as anxiety, anger, irritability, fatigue, and CRAVINGS for alcohol. Thus, addressing nutrition by maintaining a stable and level blood sugar is a key factor in preventing symptoms that may lead to relapse in the alcohol dependent individual.

Why can this contribute to a relapse? Because very simply, the body of someone addicted to alcohol will crave something else to replace the alcohol. That choice tends to be processed foods or foods with a high sugar content. Therefore, many individuals new in recovery may reach for donuts, cookies, ice cream and any other high sugar content food or beverage in sight. On the surface this may seem benign, but it can also lead to a craving for alcohol if level blood sugar is not maintained.

So now the alcohol is removed from the diet and I am suggesting removing the sweets too? No, I am not a sadist, but it is important to address the entire system and create homeostasis in all areas of life, especially when someone is just beginning the recovery journey. If this is not understood, disaster could loom without the person realizing what they are doing. Ignorance is definitely not bliss when you are dealing with the deadly disease of addiction.

Let’s say you are a couple of months sober, excited and want to start an exercise program to lose some unwanted pounds while getting “healthy.” That’s great and I applaud you. You join a gym and buy a package of sessions from a personal trainer. Again, awesome… I wish more people would address their fitness and nutrition in recovery. However, not everyone in the fitness industry, let alone the average person new in recovery, understands how to properly balance blood sugar and thus minimize cravings, posits Robert Yang, a licensed nutritionist and certified Metabolic Typing professional based out of Encinitas, California who also works as part of the LifeSkills Authorities Recovery Team.

Now this excited newly sober person begins to workout and their personal trainer tells them to “eat a lot of protein to build more lean muscle mass,” without doing a Metabolic Type assessment and not knowing the entire composite of this person. Being alcoholic, the addicted person figures even more protein would be better, right? Yet if they do not balance ALL the macronutrients (protein, fat, and carbohydrates) properly, they could have disastrous effects. Simply put, if there is no healthy fat (organic olive oil, organic avocadoes, or organic coconut oil) in this equation, an earnest attempt to eat “healthy,” will create ravenous cravings for fat disguised as sugar cravings for our poor sober friend. This could be a very bad thing for a recovering alcoholic. Basically, it could actually create an unintentional craving for alcohol. Yang proposes that through proper use of balancing your own Metabolic Type, you could eliminate the potential nightmarish situation that was just described.

LifeSkills Authorities can help you learn your ideal Metabolic Type or balance of macronutrients that will help you avoid cravings. This is just another example of the depth to which we take the recovery journey and our relationship with our clients.

The above article was recently written for the Treatment Solutions Network website and has garnered attention as many people will likely relate to the subject matter.  Click here to see the actual posting on the TSN website.

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