Sorry for the long delay between posts. We’re still grinding away on the Real Food Summit, which launches in exactly one month! I’m pretty pumped about it. If you haven’t heard, this summit will feature LIVE daily Q&A sessions on UW Radio. I’m still figuring out the schedule, but our day one presenters will be Joel Salatin, Chris Kresser, and David Getoff. The lineup is LOADED. Stay tuned.
So, I asked you guys on Facebook a couple weeks ago what kind of workout video you wanted Brett and I to shoot. The overwhelming response was for us to do one on eccentric training, a style of training that Jonathan Bailor — author of The Smarter Science of Slim — and I chatted about on THIS RADIO SHOW.
According to Jonathan’s research, eccentric training is the BEST way to build muscle and lose fat. Interestingly enough, not many of us are doing it.
I tell ya, this short segment had me fairly sore the next day, and I rarely get sore from working out — thanks to the glutathione boost I get from Protandim.
Check out the video below. Brett’s got some pretty interesting tips to share on how to get instantly stronger by tightening your grip, breathing through your diaphragm, and depression the shoulders.
It’s kinda like a mini-workshop.
BTW, congrats go out to Brett for being named one of three finalist for Personal Trainer of the Year by the IDEA Health and Fitness Association. I have a strong feeling he’s gonna win it this year!
Brett’s the man.
See you next week. I have a few more Summit tasks to finish this weekend. Then I’m back to getting my blog on.
You know, that duck in your head that quacks pretty much all day long, telling you how much you suck and just how worthless you are.
We’re all ducked. Some of us have ducks that are louder than others, going out of their way to really duck with us.
The duck is part of the human machinery. You can’t dodge it. You can’t duck it. But you can turn the ducking volume down on it.
I should know. My duck used to quack at full blast. From the moment I woke up until I fell asleep, those negative, self-defeating thoughts raced through my mind. In fact, sleep seemed to be my only reprieve for the quacking. That is, when my duck wasn’t keeping me up all hours of the night.
My duck lied.
It still does. The only difference is that I know how to control my duck. I know how to quack back.
Way back in 2005, a book called The Game by Neil Strauss (it’s not what you think) led me to begin studying Neuro-Linguistic Programming (NLP), or the art and science of personal excellence. Maybe the second or third NLP book I read was The Structure of Magic by Richard Bandler and John Grinder. This single book was likely the most effective weapon I had encountered in shutting my duck up.
What I learned from Bandler and Grinder is that we as human beings represent our experiences through language, whether that language be outwardly expressed verbally or through that chatterbox (the duck) in our heads. The representation of our world is the map or model we use to generate our behavior.
The problem is that our nervous systems tend to generalize, distort, and delete entire portions of what’s going on in the real world.
A generalization is defined by the authors as the process by which elements or pieces of a person’s model become detached from their original experience and come to represent the entire category of which the experience is an example.
A generalization can be both helpful and harmful. For instance, if when you were a young child you walked against a red light on a busy street and almost got hit by a bus, you may generalize that you should never cross a street when the light is red. However, to generalize that all streets are unsafe to cross would become quite a problem.
A deletion is defined as a process by which we selectively pay attention to certain dimensions of our experience and exclude others.
I can totally relate to this one, as my duck used to tell me that people did not like me (a generalization).
Is that really true?
Not one single person in the history of my life has ever found me likable?
That’s bullcrap. Tomfoolery. QUACKery!
But I believed it wholeheartedly.
Just imagine how it affected my interactions with others! I didn’t even try to connect with people since I just KNEW that they weren’t going to like me anyway. I took every positive social experience, sent it to my internal junk folder, and deleted them all.
The example Bandler and Grinder use in their book is something that a lot of people may relate to. Take for instance a man who has made the generalization that he is not worth caring about. This man continually complains to his wife about how she never shows him how much she cares for him.
Upon visiting the couple’s home, the authors found that the wife expressed her care for her husband in many ways. However, since her caring words and actions conflicted with his generalizations of having no self-worth and not being cared about, he deleted and ignored her messages.
Interesting, huh? I can see your wheels turning.
Lastly, a distortion is the process which allows us to make shifts in our experience of sensory data. I still have a bit of trouble with this one. Let’s go back to the man described above. He distorts the real world by bending and shaping his experiences to fit his own model of reality. When his wife shows that she cares about him, he thinks that the only reason she is expressing her affection is because she wants something from him!
She can’t win!
I used to do the exact same thing. I thought that people wanted to hang out with me because they wanted something from me. Today I still struggle with this one, as my duck starts quacking whenever someone in the fitness and health industry wants to get into my inner circle. I wonder if they’re truly being genuine or if there is something they want from me. It becomes a big-time mind fudge. The good part is that I’m aware of it. I can make a choice as to whether or not I want to believe my duck.
We have a choice to shut the duck up.
In yesterday’s UW Radio podcast, Pete Cohen and I discussed how and why shutting the duck up (a phrase coined by Cohen) is a ginormous — and often overlooked — aspect of losing fat.
Yeah, we can do our best to implement the recommendations of last week’s guest Jonathan Bailor. But if we are constantly playing victim to our own minds, even our most stalwart attempts to get healthy and lose fat will prove futile.
In this episode, Pete and I cover the following topics:
* How generalizations can be a giant obstacle in losing fat long-term.
* The habits we have that thwart the achievement of our health goals.
* How affirming ourselves in ways other than food consumption can be critical to successful fat loss.
* Why it is important to set ourselves up for wins while on our journeys.
* Pete’s Four Ps of Fat Loss
* The formula for true happiness.
* One of the greatest contributions you can make to the world.
Click the PLAY button below to listen to this life-changing episode of UW Radio.
Mathematics was never my favorite subject, especially when calculators were not permitted during tests. I dreaded the phrase “solve the following problems long-hand”. Ugh!
Math is an all-or-none discipline. The answer is either right or wrong. There is no gray area. No in-between. A single misstep can undermine the entire outcome. I think we can all relate to spending an hour on a problem, only to later learn that we miffed on the second step. As above, so below.
Such is the case with fat loss. While diet and exercise are so loudly espoused as the sole elements of the fat loss equation, they rarely solve the problem.
Dr. Bryan Walsh, ND, goes beyond diet and exercise in his outstanding e-book Fat is Not Your Fault. Don’t let the title fool you. In no way is Dr. Walsh suggesting that one day you slipped, fell, and landed on fat. Taking personal responsibility for your health is still the first step to attaining it. Instead, he details those physiological dysfunctions so often overlooked in our modern fat loss dialogue.
My social media inboxes overflow daily with questions from frustrated individuals whose fat loss plans (typically diet and exercise alone) have either stalled or never worked in the first place. Each wishes to know why the fat refuses to budge despite two hours of daily exercise and a low-calorie diet. The answer is simple:
I have no idea. Your guess is as good as mine.
My answer may surprise many of you, but it’s simply the truth. Any practitioner, nutritionist, or trainer who knows exactly why your fat loss has stalled without gathering an immense amount of information from you, conducting a Health History Review, and/or recommending and interpreting necessary lab testing has no idea what he or she is talking about. Run from this person!
Your war with fat will likely rage on without end if you have no concept of who the enemy is.
Is your fat a matter of blood sugar imbalances that leave insulin levels elevated, keeping fat locked inside of your cells?
Is stress (mental/emotional, overexercise, smoldering infections, etc.) elevating cortisol levels thus increasing blood sugar, resulting in MORE insulin release and MORE insulin resistance, and MORE fat storage?
Or is your gut flora so imbalanced that you are unable to activate 20% of your thyroid hormone. Losing one-fifth of your metabolism can’t be good for fat loss.
Maybe you can’t lose fat because your testosterone is low. How’s your libido been lately? Will you be happy being thin but still having no sex drive?
Is your fat a product of an autoimmune disease destroying your thyroid gland? Is your consumption of gluten exacerbating this process?
Could your fat be a dopamine or serotonin deficiency in your brain causing loss of motivation, depression/anxiety, and sugar cravings?
How about a toxic liver with the inability to clear excess hormones from your body? High estrogen in men causes fat gain. High testosterone in women does the same.
Is your ongoing struggle with constipation making you fat? Poor elimination is yet another path to hormonal imbalance as hormones intended for removal are reabsorbed.
Is your stressful lifestyle causing a breakdown of your digestive lining, allowing undigested food particles to go places where they shouldn’t be? These undigested proteins floating around in your bloodstream generate an immune response thus causing inflammation, stress, cortisol and blood sugar release, high insulin levels, insulin resistance, and fat storage. And more fat creates more inflammation! Talk about a vicious cycle!
I can go on and on.
Last question: How many of the above can be solved by diet and exercise alone?
Hopefully, the imaginary light bulb above your head just turned on full blast. You can STOP banging your head against the wall out of fat loss frustration. You likely don’t have a diet and exercise problem. Actually, you may not be eating enough and are exercising too much!
Fat is Not Your Fault is your missing fat loss manual. Not only does Dr. Walsh describe physiological fat-storing dysfunctions with such clever simplicity, he also provides you with solutions. His book ranks up there with Paul Chek’s How to Eat, Move, and Be Healthy for its conciseness, readability, and overall practicality. It brings the missing puzzle pieces to the table, showing you how one piece affects the others and how the optimal function of each is the key to effective fat loss and most importantly overall health and well-being.
Fat loss is not the simple math problem it has been made out to be. It goes well beyond calories in and calories out. In fact, if it were a math problem, for some it would be impossible to solve “long-hand”. To find the correct solution, a little technology (bloodwork, stool testing, adrenal stress indexes) may be in order. Without this empowering health information, you are likely looking to solve your fat loss problem with most of the buttons missing from your calculator. You’re going to get the answer wrong every time.
Knowing what you know now and continuing to walk the beaten path of diet and exercise alone is a certain exercise in futility. In that case, your fat is your fault.
Comments: Loved it so much, I read it twice! Good work, Dr. Walsh!
Join us for a LIVE question-and-answer session with our Day 1 SexyBack Summit presenters, including:
* Dr. Sara Gottfried - 50 Shades of Better Sex: Secrets of a Harvard Gynecologist
* Alisa Vitti - How to Cross Train Your Menstrual Cycle for Better Sex
* Adam Gilad - Embracing And Communicating Your Sexuality...
* Brett Klika - Exercise and Sex: The Good, The Bad, The Ugly
Register to attend this FREE weeklong online event at www.sexybacksummit.com.