Life Changing Habits

Core and additional beneficial Habits.

Index:

Core Habits – 1

  1. Protein consumption within first hour upon waking.
  2. Eat every 2-4 hours.
  3. Sleep before 10pm
  4. No electronics 90min before bed.
  5. Morning Motivation
  6. Gratitude 90 min before bed
  7. Minimum of two servings of green veggies.
  8. Minimum of 7500steps daily
  9. Maximum of two shots of coffee a day.

Additional:

  1. Epsom salt Bath.
  2. Access to natural blue light.
  3. Infrared light therapy
  4. 2 Cups of Tulsi tea daily
  5. Using blue light blockers.
  6. Meditation
  7. Cold Therapy
Core Habits:
Consume protein within the first hour of the day.

It is recommended to consume 20g of protein for every 50kg of body weight. E.g., If you weight 100kg, consume 40g and if you are 75kg consume 30g.

 Meals stimulate gastric acid secretion in man and animals. The lowest pH of gastric content in man, however, occurs during the early morning hours. Protein meals are both effective buffers raising the gastric pH immediately after ingestion and potent stimulants to acid secretion lowering the pH as the meal is emptied. 

For Detoxification reasons early morning protein consumption in favourable as proteins are necessary to help carry toxins out of the body for digestions. Proteins also take longer to digest and will help stabilize your blood sugar and leave you satisfied between meals.

Proteins are broken down into their amino acid building blocks during digestion. An amino acid called tyrosine will increase the production of dopamine and epinephrine and norepinephrine. These neurotransmitters are known for their ability to increase levels of energy and alertness. No one just eats pure tyrosine but eating foods high in protein will give you a slight mental boost. High protein foods include fish, poultry, meat, and eggs. If you cannot eat those, try high protein foods that also contain significant amount of carbohydrates, such as legumes, cheese, milk, or tofu.

Eat every 2-4 Hours.

Eating every 2-4 hours has many benefits. The first benefit is that you will consume smaller easier digestible meals throughout the day meaning you will potentially have less bloating and will not have any abdominal pain from eating and hunger will be better managed. Keeping long gaps (Fasted gaps)  in between meals can lead to low energy, poor concentration, acid reflux, fluctuations in blood sugar, sluggish metabolism, and food cravings.

The autonomic nervous systems responsibilities are regulating a variety of body process that take place without conscious effort. The autonomic system is the part of the peripheral nervous system that is responsible for regulating involuntary body functions, such as heartbeat, blood flow, breathing, and digestion.

It then makes sense that the ANS is greatly affected by the timing of daily meals.

Meal timings and fasting has a large impact on your cortisol levels. Cortisol is the so-called stress hormone.   It mediates the ‘flight or fight response’ with help from the sympathetic nervous system. Cortisol is part of a class of steroid hormones called glucocorticoids (glucose + cortex + steroid) produced in the adrenal cortex. Cortisol is induced by stress.

Why could this be a problem? The theory is that with our ever-stressed, fast-paced lifestyle, our bodies are pumping out cortisol and epinephrine and norepinephrine almost constantly, which can wreak havoc on our health.

According to a meta-analysis by (Yuko Nakamura 1, 2016)  caloric restriction significantly increased serum cortisol level in 13 studies (357 total participants). Heightened Cortisol levels lead to heightened and inconsistent blood sugar levels. So, someone with blood sugar regulation issues, long breaks between meals can make them worse. High levels of Cortisol and stress are commonly experienced together.

Sleep before 10pm

Getting seven to eight solid hours of sleep each night might seem an almost impossible luxury to many people. But not getting enough sleep is known to impair mental function and increase the risk for heart disease, among other ill effects.

Your sleep-wake cycle follows a circadian rhythm. Every 24 hours, roughly synchronized with night-time and daytime, your body enters a period of sleep followed by a waking period. See this as a “routine” or “internal alarm clock”.  The production of cortisol in your body follows a similar circadian rhythm.

As mentioned earlier Cortisol is a stress hormone causing heightened alertness and readiness. This is not exactly something you would like when trying to sleep.

During the evening time your pineal gland releases melatonin and this helps you sleep. Cortisol on the other does the exact opposite.

Sleeping after 10pm is usually associated with sleep deprivation as many mornings tend to start early. With too little sleep, the body is also more likely to produce cortisol. After sleep deprivation, subjects in several studies (Harmon, 2012) had higher levels of cortisol later in the day, a time when it should be tapering off to prepare the body for sleep. Having your Cortisol circadian rhythm not well lined up with actual night and day can cause slow mornings and a delayed onset of Cortisol causing you to feel tired during the day.

Remember: Cortisol production follows a daily, 24-hour rhythm, lower overnight and highest first thing in the morning. When that rhythm gets disrupted, so does sleep.

Switch off all electronics 90 minutes before bed.

EMF’s (Electromagnetic frequency’s) influence your endocrine system and therefore your sleep and everyday activities. The kind that we should be mostly concerned with are the ones being emitted from wireless devices such as cell phones, Wi-Fi routers, baby monitors, security systems, Alexa, Google home etc.  All these wireless communication devices we have in our world now are communicating via these extremely low frequency emissions.

The problem is that our bodies absorb them. The pineal gland secretes melatonin and EMF emissions can cause cyclical secretions of melatonin and therefore disrupting your circadian rhythm and ultimately your sleep. The pituitary gland, along with the pineal gland, controls the body’s metabolism and physiology. Some of the hormones it produces include human growth hormone,(HGH or GH), thyroid-stimulating hormone (TSH), adrenocorticotrophin hormone (ATCH), follicle-stimulating hormone (FSH), luteinizing hormone (LH) and prolactin.

When any of these hormones are affected by a disruptor, it can have a ripple effect on growth and development. 

Technology could also keep you distracted or stressed and therefore raised cortisol levels supressing melatonin and preventing you from getting the sleep you deserve.

By creating a “technology free “zone and time your brain will be able to secrete Melatonin again and circadian rhythm will not be disturbed.

Morning Motivation

Morning Motivation can be in the form of either text, video or audio so read your favourite motivational book, watch your favourite motivational YouTube video, or put on your favourite podcast. The way you start your morning is the way you live your day.

Our brain communicates with our bodies with neurons. Neurons use electrical impulses to communicate with each other, which is an extraordinarily complex process. Brain impulses (waves) move at different speeds and amplitudes depending on the task and state of awareness required by your body.

The beta brain waves are one of the four main brain waves (the other ones are alpha theta and delta brain waves). Our brain is always in a specific brain wave state. When we are awake and doing our job, study, solve math problems and so on, we are normally in the Beta brainwave state. Beta brain waves mainly occur, when we are awake and doing a task that involves active thinking.

The benefits of beta waves include:

Concentration, Motivation, Enhancement of language and reading skills and Treatment for ADD.

When you first wake, your brain operates at around 10.5 waves per second. The range from eight to 12 Hz, or cycles per second, is the alpha stage. Alpha waves encourage Daydreaming, inability to focus, and being relaxed. Beta waves on the other hand, do the opposite, range from 12Hz- 40Hz and increases your awareness, concentration and primes your nervous system for the day. Morning motivation will not only change your mindset, but it will energize your day and literally start you on a high.

Gratitude within the last 90min in the day.

Humans all show gratitude in many ways. We at Autonomic Coaching recommend that right after you start your 90min Technology free time you show gratitude.
At the end of each day write down what your achievements were during the day and write down what you are thankful for. Reflecting allows you to leave the day behind and calm down before bed. In the end, you should feel confident and proud when you go to bed.

 Writing in a gratitude journal improves sleep, according to a 2011 study published in Applied Psychology: Health and Well-Being. Spend just 15 minutes jotting down a few grateful sentiments before bed, and you may sleep better and longer.

Gratitude raises your Vibrational frequency. A normal, healthy body should resonate with a natural frequency of 65 – 75M Hz. While it might be strange to think about, that means humans generate electromagnetic energy or “noise” even as we are just standing in place
Any time we stop to really focus on gratitude, our vibrational frequency increases to 540 megahertz. Gratitude is a remarkably high vibrational state to be in, and a remarkably high mood or energy to experience compared to other moods and energies out there. And so, what gratitude does for our bodies is, the more time we spend time being thankful, then the more endorphins our body starts to make and the more energized our body starts to feel. The world suddenly gets brighter, and we are lit up from the inside.

Going to bed in a happy state will only be good.

https://iaap-journals.onlinelibrary.wiley.com/journal/17580854

Minimum of two servings of green veggies.

One of our most critical processes that underpins our health and wellness is one called methylation. This process which underlies so many body functions is the addition of a ‘methyl group’ to other molecules. Yet this seemingly simple chemical process, occurring billions of times every second, is important for our mood, brain function, energy levels, detoxifying of harmful substances, helping our immune system, supporting growth and recovery, and lots more. It is a process that is called upon a lot when we are under stress, so can it potentially become depleted.

Low levels of dietary folate (found in green, leafy vegetables, legumes, and whole grains) alter DNA function that raises risk of diabetes. Reduced levels of folate are associated with altered DNA methylation in the liver of people with diabetes, found a study by (Finland, 2016).

 Poor methylation has been linked to many health complaints, including Alzheimer’s disease, polycystic ovary syndrome (PCOS), birth defects, multiple sclerosis (MS), depression, autism, migraines, or heart disease.

In most healthy people, the liver plays an important role in maintaining glucose homeostasis, but in type 2 diabetes, it does not.

Along with over produced non nutrient rich foods, our genetic make-up may mean that some of us are predisposed to methylate less well.

By Including plenty of green leafy vegetables like kale, spinach, chard, broccoli will aid in methylation.

Eating plenty of greens will also Ensure healthy bacterial balance in the gut to improve absorption of nutrients. Some probiotic bacteria, especially from the Lactobacilli and Bifidobacterium species can produce folate. Consume a diet rich in probiotics (sauerkraut, kimchi, kefir etc.) and prebiotics (chicory, Jerusalem artichoke, onions, leeks, garlic etc.). Fructooligosaccharides (F.O.S.) found in such prebiotic foods can particularly stimulate growth of beneficial bacteria which will then in turn absorb nutrients better and aid in methylation.

Minimum of 7500 Steps daily.

“There is but one disease and its name is congestion.” said Paracelsus in the 16th century.

Movement – especially when it is loaded, whole body, and variable in rhythm – is a congestion-buster.

A simple movement like walking could have the greatest impact on your health. Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. Walking is also a great form of physical activity for people who are overweight, elderly, or who have not exercised in a long time.

Although 10 000 is recommended 7500 is the minimum amount of daily that prove to beneficial to health. A study published in JAMA Internal Medicine (I-Min Lee, Eric J. Shiroma, Masamitsu Kamada, & al, 2019) has found that for older women, there is no benefit, in terms of mortality, in taking more than about 7,500 steps per day. And even 4,400 steps a day may significantly reduce your chances of an earlier death.

Even though 7,500 is the minimum, there is no harm in doing more. Even though the study was done on women the same is recommended for men and we as humans need to take full advantage of our ability to walk as much as we can, while we still can.

Maximum of two Shots of Coffee per day.

One major influence caffeine has is on Oxidative stress. Oxidative stress is an imbalance between free radicals and antioxidants in your body. Free radicals are oxygen-containing molecules with an uneven number of electrons. The uneven number allows them to easily react with other molecules. Free radicals can cause large chain chemical reactions in your body because they react so easily with other molecules. These reactions are called oxidation. They can be beneficial or harmful.

Oxidation is a normal and necessary process that takes place in your body. Oxidative stress, on the other hand, occurs when there is an imbalance between free radical activity and antioxidant activity. When functioning properly, free radicals can help fight off pathogens. Pathogens lead to infections.  When not functioning properly it can cause damage.

Study results suggest that coffee consumption can increase glutathione levels and improve protection against DNA damage, especially following regular/repeated intake.  (Martini, 2016)

 Caffeine is able to scavenge ROS (Reactive Oxygen Species), particularly the hydroxyl radical, known to be generated in the body by exposure to ultraviolet light and by many physiologic reactions involving oxygen utilization. (Sci., 2019)

Although Caffeine has been shown to protect membranes from oxidative stressit causes potential issues elsewhere. (Sci., 2019)

Coffee is a diuretic. This means that coffee increases your production of urine. Frequent urination can lead to this loss of important minerals such as potassium and phosphorus. A low potassium level (Hypokalaemia) can make muscles feel weak, cramp, twitch, or even become paralyzed, and abnormal heart rhythms may develop. Coffee is low in phosphorus. Although uncommon Symptoms of phosphorus deficiency include loss of appetite, anxiety, bone pain, fragile bones, stiff joints, fatigue, irregular breathing, irritability, numbness, weakness, and weight change. In children, decreased growth and poor bone and tooth development may occur.

It is important to have a good relationship with coffee and find a good balance between how much is needed.

Additional Habits:
Epsom salt bath 3x per week.

Run a comfortable warm bath and add 500g of Epsom salts and 100g of bicarbonate of soda. Epsom salts are high in magnesium, a vital mineral responsible for playing a role in over 300 enzyme reactions in the human body. Its many functions include helping with muscle and nerve function, regulating blood pressure, and supporting the immune system. Epsom salts decreases inflammation and relieves muscular soreness. Most importantly it will minimise the effect of painful muscular cramps. The magnesium component of Epsom Salts acts a muscle relaxant. This further contributes to stress reduction by relieving muscular tension. Healthy magnesium levels can boost brain neurotransmitters that are responsible for inducing sleep and reducing stress. Magnesium may also promote melatonin, the sleep-inducing hormone.

People feeling stressed and overwhelmed may benefit from taking an Epsom salt bath.

Epsom salt along with bicarbonate of soda bathes also have a significant influence on detoxification. Baking soda has cleansing and detoxifying properties that may help to purify your body and boost immunity. You can also add essential oils and other natural ingredients of your choice to create a soothing detox bath.

Gain access to natural blue light within the first 30min of the day.

Blue light occurs in natural visible light so our bodies can get it from the sun. Computers, smart phones, tablets, tv screens, and interior are emitters of artificial blue light, which is not the desired blue light.  Of all the colours of the visible light spectrum, blue light has the strongest impact on our physiology and circadian rhythm because the pigments in the skin and retina react to this wavelength (wavelength 446 – 477 nm).

The pineal gland in our brain secretes melatonin, a hormone that helps regulate your sleep-wake cycle (circadian rhythm) 

Blue light effects the pituitary gland which stimulates the secretion of stress hormones. Such as cortisol, adrenaline, noradrenaline, TSH, estrogen, prolactin, and more are released into the body.

Blue light effects the pineal gland and shuts down melatonin production. And, as our master hormone, melatonin controls our body’s clock, how well we sleep, what we feel like when we wake up, and how effective our immune system works.

Exposure to natural blue light in the mornings will heighten alertness, memory and cognitive function allowing you to wake up better.

The best source of Natural blue light would be the sun or artificial light therapy. Opening your phone or putting on the tv first thing in the morning is not the best source of good beneficial blue light.

30min Daily infrared therapy.

Light therapy is as old as the sun. Photo biomodulation (PBM) is the use of red or near-infrared light to stimulate, heal, regenerate, and protect cell tissues that have either been injured, are degenerating, or are at risk of dying. Infrared light encourages and stimulates photo biomodulation. 

Infrared therapy influences mitochondria. Mitochondria is known as “The powerhouse of the cell”. Mitochondria produces energy know as ATP (adenosine triphosphate). Your body uses the food you eat and the oxygen you breath to produce ATP. Infrared light adds to this and stimulates the process allowing for better ATP production allowing for better cell regeneration.

Infrared therapy has many effects on the human body. These include detoxification, pain relief, reduction of muscle tension, relaxation, improved circulation, weight loss, skin purification, lowered side effects of diabetes, boosting of the immune system and blood pressure management. In day-to-day life when we are constantly exposed to blue light, both natural and unnatural we need to counteract the negative effects of blue light which include shifted circadian rhythms. Red light therapy is also much less likely to disturb circadian rhythm and supress melatonin. 30 Minutes of therapy is enough to reap the benefits but not too much to cause too much light exposure to cause skin tissue damage.

1 Cup of Tulsi tea every day:

Tulsi has also been shown to counter metabolic stress through regulation of blood glucose levels, blood pressure and lipid levels, and psychological stress through positive effects on memory and cognitive function and through its anxiolytic and anti-depressant properties.

Possibly its most unique quality is its ability to work on both the sympathetic & parasympathetic (Autonomic) nervous system. Therefore, Tulsi can be used both for stimulating focus in the mind or for relaxation, according to how it is taken.

Tulsi also influences cytokines. Cytokines are small protein peptides that are crucial in controlling the growth and activity of other immune system cells and blood cells. When released, they signal the immune system to do its job. Cytokines affect the growth of all blood cells and other cells that help the body’s immune and inflammation responses. However, too many cytokines can be bad for your health causing a “cytokine storm” as a response to a bacterial or viral infection.

Tulsi enhances cytokine signalling in your body and therefore improves your immune system but does not cause a potential of a cytokine storm.

Utilise Blue light blocking glasses after 4pm.

A circadian rhythm is a natural internal cycle that works on a 24-hour cycle. Circadian rhythm manages your sleep wake cycle allowing you to go to sleep in the evenings and wake up in the mornings.

Blue light emitted by all visible light including the sun, computer screens, cell phones, LED lights, tv screens, etc. It is impossible to escape blue light.

Blue light effects the pituitary gland which stimulates the secretion of stress hormones. Such as cortisol, adrenaline, noradrenaline, TSH, estrogen, prolactin, and more are released into the body.

Blue light effects the pineal gland and shuts down melatonin production. And, as our master hormone, melatonin controls our body’s clock, how well we sleep, what we feel like when we wake up, and how effective our immune system works.

Naturally, early evenings, our bodies start decreasing cortisol levels and gradually start increasing the secretion of Melatonin to slowly get ready for bed.

Excessive blue light exposure in the evenings can greatly influence your circadian rhythm and prevent you from having the best possible sleep habits. This can easily be prevented by wearing blue light blocking glasses from 4 pm onwards. This will prove most beneficial because this is when access to natural blue light (sun) slowly starts to disappear and is replaced by artificial blue light such as TVs, household lights and cell phones.

Meditation.

Meditation comes in many forms.

  • Mindfulness meditation
  • Spiritual meditation
  • Focused meditation
  • Mantra meditation
  • Visualization Meditation.
  • Many more.

Meditation can give you a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health.

And these benefits do not end when your meditation session ends. Meditation can help carry you more calmly through your day and may help you manage symptoms of certain medical conditions.

Because we are all different there is no fixed “best” method of meditation. The best method is simply whatever works for you.

Meditation is a sort of self-imposed tunnel vision where you are focusing on one thing to exclusion of all others. Activities of meditation could include sitting in one place listening to a specific mantra, sitting in complete silence focusing on one thing and one thing only. Various breathing techniques could also prove beneficial for meditation.

However, this does not work for everyone.  Many people prefer other activities such as painting, drawing, writing, or even running as a form of meditation. If a state of tunnel vision, focus and peace is achieved then meditation could be successfully achieved.

2x Cold therapy sessions a week.

Cold therapy is immersing the body into a significantly colder environment than what it is used to either via water or chambers.

Cold therapy has numerous positive effects on the body and influences growth factor release, cell regeneration.

Cold can reduce inflammation. Inflammation is a natural consequence of exercise, training, and recovery. But if you overdo it, excess inflammation can lead to an overuse injury. Cryotherapy can help stop that process. The result: Less inflammation and a lower risk of muscle soreness and injury.

When your body is exposed to cold temperatures your blood vessels constrict slowing blood flow to your extremities. When it is no longer cold your blood vessels dilate (open) and this helps to flush out any metabolic waste and bring new oxygenated blood to areas in need and this allows for optimized cell regeneration.

Human Growth Hormone (HGH) is responsible for growth of all tissues in the human body, including bones. Hgh is secreted by the pituitary gland when exposed to higher heats.  No changes in HGH was found during the cooling process of cold therapy but instead during the “rewarming” phase of cold therapy. An increase in Hgh will further contribute to the cell regeneration benefits of cold therapy.

References

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Lewis, J. (2020). Hypokalemia (Low Level of Potassium in the Blood). Retrieved from merckmanuels: https://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/electrolyte-balance/hypokalemia-low-level-of-potassium-in-the-blood

Martini, D. (2016). Coffee Consumption and Oxidative Stress: A Review of Human Intervention Studies. Retrieved from researchgate: https://www.researchgate.net/publication/305689532_Coffee_Consumption_and_Oxidative_Stress_A_Review_of_Human_Intervention_Studies

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Resetting stress

Performance is a constant quest, one which most of us aim to improve, getting ahead in the ‘rat’ race of life. Whether it be going to the gym to gain a great physique or producing reports to present your ideas, performance is a key factor in all goals and dreams we have.

Recovery is necessary to perform, without efficient recovery, you simple deplete your reserves, leaving you demotivated and simply exhausted. In a performance based society we are often presented with the outcomes effort, the end result, the glory moments. Yet little emphasis is given toward how well we recover and rest.

Now recovery, does not mean doing nothing, on the contrary, recovery often requires greater intent to slow down.

Products or habit; becoming familiar on how to push through limiting subconscious ques can be useful in certain moments, however persistent and prolonged alteration of this mind-set only leads one into not knowing how to slow down….

Only through establishing habits, those which take discipline to not rush or ‘perform’ will enable you with recovery of an ironically high performance. Below are 5 core habits to include in your stress reset…

  1. Consume protein within the first hour of the day.

It is recommended to consume 20g of protein for every 50kg of body weight. E.g., If you weight 100kg, consume 40g and if you are 75kg consume 30g.

According to (Brooks, 1985) Meals stimulate gastric acid secretion in man and animals. The lowest pH of gastric content in man, however, occurs during the early morning hours. Protein meals are both effective buffers lowering the gastric pH immediately after ingestion and potent stimulants to acid secretion raising the pH as the meal is emptied. 

For Detoxification reasons early morning protein consumption in favourable as proteins are necessary to help carry toxins out of the body for digestions. Proteins also take longer to digest and will help stabilize your blood sugar and leave you satisfied between meals.

Proteins are broken down into their amino acid building blocks during digestion. An amino acid called tyrosine will increase the production of dopamine and epinephrine and norepinephrine. These neurotransmitters are known for their ability to increase levels of energy and alertness. No one just eats pure tyrosine but eating foods high in protein will give you a slight mental boost. High protein foods include fish, poultry, meat, and eggs. If you cannot eat those, try high protein foods that also contain significant amount of carbohydrates, such as legumes, cheese, milk, or tofu.

  • Switch off all electronics 90 minutes before bed.

EMF’s (Electromagnetic frequency’s) influence your endocrine system and therefore your sleep and everyday activities. The kind that we should be mostly concerned with are the ones being emitted from wireless devices such as cell phones, Wi-Fi routers, baby monitors, security systems, Alexa, Google home etc.  All these wireless communication devices we have in our world now are communicating via these extremely low frequency emissions. (Ruscio, 2019)

The problem is that our bodies absorb them. The pineal gland secretes melatonin and EMF emissions can cause cyclical secretions of melatonin and therefore disrupting your circadian rhythm and ultimately your sleep. The pituitary gland, along with the pineal gland, controls the body’s metabolism and physiology. Some of the hormones it produces include human growth hormone,(HGH or GH), thyroid-stimulating hormone (TSH), adrenocorticotrophin hormone (ATCH), follicle-stimulating hormone (FSH), luteinizing hormone (LH) and prolactin.

When any of these hormones are affected by a disruptor, it can have a trickle-down impact on growth and development. (DEBAUN, 2020)

Technology could also keep you distracted or stressed and therefore raised cortisol levels supressing melatonin and preventing you from getting the sleep you deserve.

By creating a “technology free “zone and time your brain will be able to secrete Melatonin again and circadian rhythm will not be disturbed.

  • Morning Motivation

Morning Motivation can be in the form of either text, video or audio so read your favourite motivational book, watch your favourite motivational YouTube video, or put on your favourite podcast. The way you start your morning is the way you live your day.

Our brain communicates with our bodies with neurons. Neurons use electrical impulses to communicate with each other, which is an extraordinarily complex process. Brain impulses (waves) move at different speeds and amplitudes depending on the task and state of awareness required by your body.

The beta brain waves are one of the four main brain waves (the other ones are alpha theta and delta brain waves). Our brain is always in a specific brain wave state. When we are awake and doing our job, study, solve math problems and so on, we are normally in the Beta brainwave state. (CVIJETIC, 2013) Beta brain waves mainly occur, when we are awake and doing a task that involves active thinking.

The benefits of beta waves include:

Concentration, Motivation, Enhancement of language and reading skills and Treatment for ADD.

When you first awake, your brain operates at around 10.5 waves per second. The range from eight to 12 Hz, or cycles per second, is the alpha stage. Alpha waves encourage Daydreaming, inability to focus, and being relaxed. Beta waves on the other hand, do the opposite, range from 12Hz- 40Hz and increases your awareness, concentration and primes your nervous system for the day. Morning motivation will not only change your mindset, but it will energize your day and literally start you on a high.

  • Minimum of 7500 Steps daily.

“There is but one disease and its name are congestion.” said Paracelsus in the 16th century.

Movement – especially when it is loaded, whole body, and variable in rhythm – is a congestion-buster.

A simple movement like walking could have the greatest impact on your health. Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. Walking is also a great form of physical activity for people who are overweight, elderly, or who have not exercised in a long time. (BetterHealth, 2020)

Although 10 000 is recommended 7500 is the minimum amount of daily that prove to beneficial to health. A study published in JAMA Internal Medicine (I-Min Lee, Eric J. Shiroma, Masamitsu Kamada, & al, 2019) has found that for older women, there is no benefit, in terms of mortality, in taking more than about 7,500 steps per day. And even 4,400 steps a day may significantly reduce your chances of an earlier death.

Even though 7,500 is the minimum, there is no harm in doing more. Even though the study was done on women the same is recommended for men and we as humans need to take full advantage of our ability to walk as much as we can, while we still can.

  • 1 Cup of tulsi tea every day:

Tulsi has also been shown to counter metabolic stress through regulation of blood glucose levels, blood pressure and lipid levels, and psychological stress through positive effects on memory and cognitive function and through its anxiolytic and anti-depressant properties. (Cohen, 2014)

Possibly its most unique quality is its ability to work on both the sympathetic & parasympathetic (Autonomic) nervous system. Therefore, Tulsi can be used both for stimulating focus in the mind or for relaxation, according to how it is taken.

Tulsi also influences cytokines. Cytokines are small proteins that are crucial in controlling the growth and activity of other immune system cells and blood cells. When released, they signal the immune system to do its job. Cytokines affect the growth of all blood cells and other cells that help the body’s immune and inflammation responses. However, too many cytokines can be bad for your health causing a “cytokine storm” as a response to a bacterial or viral infection.

Tulsi enhances cytokine signalling in your body and therefore improves your immune system but does not cause a potential of a cytokine storm.

Some sources which will enable 20gr of protein intake within the first hour of the day:

Sources of 20g protein:

  1. One egg contains about 6g Protein. By cracking open three of these bad boys, you will get 18g of protein.
  2. Protein Shakes- Your average good quality protein shake will have 20g of protein.
  3. Chicken Breast- 85 grams of chicken will give you about 27g grams of protein.
  4. Tuna- One can (85g) contains about 27g protein.
  5. Shrimps is high in protein – 85g shrimp contain about 12g protein.
  6. One fillet (87 grams) of tilapia can pack up to 23 grams of protein.
  7. Cod- Three ounces (85 grams) have 16 grams of protein. 106g = 20g protein
  8. Beef- One 3-ounce (85-gram) serving of lean sirloin steak contains 25 grams of protein and 186 calories.
  9. Salmon – Per 100g of salmon you can get 25g protein.
  10. Sardines- Per 100g Sardines
  11. Lamb- Per 100g Lamb – 20g protein
  12. Jerky/Biltong – About 80g contains 20g protein.
  13. Pinto Beans- 1 Full cup contains about 20g protein.
  14. Turkey Breast – 85 grams contains about 26g,
  15. Cottage Cheese – One cup (226 grams) of low-fat cottage cheese with 1% fat contains 28 grams of protein.
  16. Lentils: One cup (198 grams) of boiled lentils contains 18 grams
  17. Pumpkin seeds: One ounce (28 grams) has 9 grams of protein. So, 62 grams of pumpkin seeds will give you 20g protein.
  18. Pork – 85g equals about 22g protein.
  19. Greek Yogurt- 1 Cup = about 20g protein
  20. Cottage Cheese – 22g Protein per 200g serving.

Vegan 20g protein sources:

  1. Pumpkin seeds: One ounce (28 grams) has 9 grams of protein. So, 62 grams of pumpkin seeds will give you 20g protein.
  2. Vegan Protein Shakes- Your average good quality protein shake will have 20g of protein.
  3. Pistachios – 100g pistachios equal 20g protein
  4. Pinto Beans- 1 Full cup contains about 20g protein.
  5. Tempeh – 100g of Tempeh = 20g protein
  6. Lentils: One cup (198 grams) of boiled lentils contains 18 grams
  7. Almonds – about 100g of almonds equals 20g protein.
  8. Soy Nuts – 54 grams = 22g Protein
  9. Tofu – 15g of protein per 100g of tofu. So, 133 grams tofu equals 20g protein.
  10. Edamame – 22 Grams protein per 200gram
  11. Soybeans – 17g of protein per 100gram
  12. Soy milk is 3g of protein per 100ml therefore 670ml equals 20g protein.
  13. Chickpeas (Hummus) – 9g protein per 100g.
  14. Black beans – 9g protein per 100g.
  15. Hemps seeds – 25g protein per 100g
  16. Chia Seeds – 16grams protein per 100g
  17. Flaxseed – 16grams protein per 100g
  18. Seitan – 25g equals to 20 grams of protein.
  19. TVP (Textured vegetable protein) – Half a cup equals 23g protein.
  20. Vegan Protein bars.

The celebrated gold standard of measuring what we do, and we are successful in what we do, are the following three biometrics:

  • Fasting Glucose
  • Temperature
  • Pulse Rate

Here’s why…

Fasting Glucose

This is hugely vital to get a grip of and to keep under control and is often an indicator that something is amiss. Your pancreas has the job of maintaining safe blood sugar levels. We have to fully understand where we are at with individual clients we work with so we know how to move forward and get them on the most effective and beneficial plan. There’s so much info we can gather by analysing fasting glucose and has such an impact on health and wellbeing. That single starting point allows us to pinpoint specifics. Here’s what it tells us:

  • How the pancreas is performing
  • Suppression of immunity
  • Rest and sleep time – is it enough, sufficient for their needs – is it giving them the necessary energetic boosts?
  • How stress is managed
  • Are they having too many or too little calories
  • How well macronutrients are consumed
  • Are they getting enough micronutrients

Temperature

This helps us recognise when we’re ill but also lends a hand in ascertaining if we’re performing as we should metabolically. This has never been so crucial to build immunity from viruses and infections and, especially after this past year, the more help we can give our immune systems to keep us well and safe from harm, the better. When we get struck down by a bug our body tends to have a bad habit of ramping up inflammation levels and white blood cell activity. A major player in maintaining metabolic levels is our friend the thyroid.

Your temperature can be affected by:

  • Too much sugar
  • Poor sleep
  • Stress overload and not knowing how to cope
  • Gut bacterial imbalances
  • Not enough selenium
  • Lack of the green stuff – veggies
  • Lack of Vitamin C
  • Lack of iodine

Pulse Rate

Our resting pulse rates can be very revealing and give us a clue of how healthy or unhealthy we are. Low pulse rates can be a badge of honour, particularly if you’re an elite athlete! However, and this is where red flags pop up, though it indicates lower stress response we have to look at the overall impact of stress on health. Yes, we do NEED stress. Without it we’re pretty much lost. It gifts us energy, vitality, and a reason to leap out of bed each morning. It just has to be BALANCED and not detrimental to our wellbeing. Checking  cortisol (stress hormone) is best achieved by monitoring pulse rates. If our body is drowning in stress and damaging us, those readings will tell us.

Reasons for poor pulse rate are:

  • Overusing stimulants
  • Poor sleep
  • Too much stress
  • Lack of androgens
  • Lack of certain but vital antioxidants
  • Lack of Vitamin C
  • Dehydration
  • Lack of magnesium

To sum up, each of the above is central to Autonomic Coaching’s process and ethos. They’re at the heart of what we do and why we do it. Cold hard stats and facts enable us to tweak our bespoke and individual programmes to suit every single person who walks through our doors. We constantly review to make sure the client gets optimum benefit and value. By tracking quantifiable black and white data we swiftly assess what’s happening, if it’s working then great. If something isn’t working then we know exactly how we can refine regimes to best suit their purpose. These evaluations complement an overarching holistic approach, so the analysis we stringently do is coupled by real-time observations to see how every client is performing. Based on up-to-date readings for glucose level, temperature and pulse rates, we build the best plan available and will have no hesitation in switching it up – whether it’s exercise or nutrition – if the data alerts us and indicators are not improving as we had expected them to. Our superpower is that we are so on the ball we are actually stood on top of it. Our staff are expertly trained to analyse correctly and make judgement calls – the health of people are in our hands!

Once they sign up, every client embarks on a life-changing transformation that requires mental toughness and a can-do mindset for the physical challenges that may well initially break them! They smack into that wall at some point. But where there is a will there is a way. Our ethos at Autonomic Coaching is that walls are also there for you to lean on before you carry on!


“The correlation between Leptin and obesity, weight management.

In 2016 a study was conducted on ‘The biggest losers’ show, where contestants were tested for the long
term effects of fast weight loss. The study showed that losing large amounts of fat within a short period
of time increased their resistance to Leptin by twenty fold. The long term effect was still prevalent six
years later when they tested the contestants again, with only slightly decreased Leptin resistance.

Leptin resistance can be caused by inflammation, free fatty acids and high levels of leptin. Autonomic
coaching takes these factors into account and in result does various comprehensive blood analysis and
functional tests. We know that a balanced combination of physical, metal and biochemical interventions
are needed to reverse Leptin resistance.

In obese people it is found that their hypothalamus does not receive the Leptin signal from the fat cells
to inform the brain that they are full. We call them Leptin resistant. In 1994 Friedman et al discovered
Leptin. Leptin is known as the satiety hormone. When Leptin is not metabolically functional and your
body is in a state of being Leptin resistant, your body will feel the need to continue eating eating as the
body is in a signaled state of starvation. When this happens your brain will release signals for your body
to store fat and produce Ghrelin (known as the hunger hormone). In this state of perceived starvation
the body will burn fewer calories to conserve energy. Leptins main function is to produce a homeostatic
environment for calories burnt and fat that is stored, according to the body’s needs.

So what is the problem? Since we have established the role of Leptin within the body, we are aware that
this hormone is carried by means of the bloodstream to the hypothalamus so it can signal the body to
burn more calories and consume less calories. This metabolic system is dysfunctional in most people
suffering from obesity.

Have you ever judged someone with obesity? This article might change the way you view and obese
person. Ehen it comes to keeping the weight off it is a tough fight for people who are Leptin resistant. It
is therefore imperative that one is attentive to what foods you consume, not only in terms of the caloric
substance but also in terms of the nutrients that it contains. Sleep deprivation has been found to
increase Ghrelin levels whilst causing Leptin levels to fall, leading to hunger.

Apart from the effect on your weight, when your body becomes Leptin resistant it can lead to cascades
of other metabolic disorders such as insulin resistance and dyslipidemia. Considering the, both,
functional and anatomical relationships that exist between lymphoid cells and adipocytes it has been
found to be likely that Leptin affects the neuroendocrine system as well as the immune system. The

combination of lymphoid tissues such as omentrum, bone marrow, thymus and lymph nodes is
morphologically associated with dipose tissue. Fat deposits display structural metabolic and heat
insulating functions, it also provides a microenvironment conductive for the supporting responses.

There are pre-emptive methods to reducing the risk for Leptin resistance. Avoiding high spikes of Leptin;
which would be mainly caused by high fructose diets. As the sugar is metabolized within your fat cells,
the fat cells release these surges of Leptin. This diet would be the same type that increases
inflammation. Processed foods and grans are a higher risk for Leptin resistance as well. Having an
understanding around Leptin resistance along with factors and struggles you are now aware of the risks
and influences regarding this. Autonomic Coaching is capable of helping you find the right steps and
changes toward your goals in alignment with your body health specifics.

Instead of fighting to tip the scales, shift your focus toward the maintenance of your health and weight.
This way your body is given a fair chance to progress toward a homeostatic health and weight where it is
not pushing back the extremes that you challenge it to. On the Huffpost it is referenced in a very
practical comparison, by Roseberry, that states that having thermometers temperature to high
(compared to weight) it would run the risk of that temperature becoming the new norm, where as the
temperature (weight) dropping too low would produce a counter effect by trying to raise the
temperature.

Now you know: Obesity is a metabolic related syndrome. Strive to get to where you want to be based on
health optimized thinking, rather than extremity and speed. Prioritize good sleep and be aware of what
goes into your body (nutrients). Remember the importance of these things in relation to your Leptin
levels.

Charissa McGrath

Various recourses have been used in compiling this article. Listed below:
https://www.statnews.com/2016/05/16/the-biggest-loser-weight-loss/
https://www.webmd.com/diet/obesity/features/the-facts-on-leptin-faq#1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6354688/
https://kcallife.com/wellness-blog/a124/
https://www.clinicaltrials.gov/ct2/show/NCT00265980
Banner Mentorship”

Worried about the inflating spare tyre around your belly? Desperate to beat that unsightly bulge into submission?

Let me tell you about belly fat. It slowly creeps up on you to take firm hold, resulting in poor health, potentially limits your quality of life, and a sharp nose-dive in self-esteem.

Belly fat is uncomfortable, can be debilitating, and an indicator of your overall health. Nowadays, it’s far too easy to slip into a convenient comfort rut, a lifestyle which wreaks havoc on your insides, whether it’s stress or an overload of toxins.

As Newton once said, “For every action there is an opposite and equal reaction.” Nothing could be further from the truth in terms of your gut growing to epic proportions, our bodies create an unwanted reaction when faced with such imbalances, and these reactions end up attacking our health.  

Metabolic syndrome happens when certain risk factors come together to affect the way your body regulates its metabolism, which negatively influences the effectiveness of energy and throws your hormones out of kilter. Our metabolic system is basically how our bodies convert what we eat and drink into energy. How we control energy is crucial and specific hormones stop the way in which we access intermediaries and produce metabolites (small molecules). In order to melt your midsection, you need to have some sensitivity to these hormones. If you can shed the excess fat that’s been building up in your abdomen, you’ll be left with muscle. Insulin and cortisol are the two hormonal key players which have the most influence here.

Insulin lets your body use glucose for energy; your pancreas produces insulin which allows glucose to enter your cells to give you that energy. Cofactors are helper molecules that assist enzymes to do their job, and insulin is important in how these are released, and how they work with messenger RNS signals to make sure your cells are making proteins throughout.

Insulin is by far your fastest reacting hormone and it takes just 30 seconds for it to be released after your blood receives glucose. There’s two phases that happen when it gets released, the first one prepping the pancreas.

Too many unhealthy foods laden with a high glycemic index means your system can’t make insulin properly and this leads to rising blood glucose levels. As your blood sugar levels shoot up your body won’t be able to do what it needs to do, meaning congestion, your metabolism suffers, and your cells are not working how they ought to be to keep you healthy.

Cortisol and catecholamines (hormones made by your adrenal glands) work together to regulate the release of glucose into your blood stream. Cortisol is actually integral here because it has the ability to control blood sugar levels and blood pressure. It bonds well with insulin and they share a mutually beneficial relationship, their balanced levels depend on the other’s ability to help your body function. Cell membranes heavily rely, for example, on the right amount of insulin.

When there’s too much pressure on your pancreas to get rid of sugar from your blood, it’s going to have a knock-on effect and lower cortisol levels, this can leave you feeling sluggish, weak and your blood pressure can plummet. Leydig cells found in the testes help cortisol levels and keep your immunity in tip top shape. Reductions in this can deplete your immunity, it can also impair your memory, affect your emotions, and hamper your thyroid activity. In a nutshell, this puts you in danger of getting a metabolic syndrome and the dreaded excess belly fat that inevitably comes with it.

Testosterone is another hormone we struggle with if it isn’t working properly, simply because it plays many roles. It actually dampens a spike in an overwhelming amount of cortisol and has an effect on insulin. It’s vital to keep a watchful eye on cortisol because too much coming from your adrenal glands will lessen testosterone’s success in keeping you regulated. Low levels could mean you’re at risk from:

  • Increased probability of metabolic syndrome
  • Increased risk of stroke
  • Increase glycation
  • Increased inflammation and cytokine release
  • Increased risk of prostate cancer
  • 3.5 x rate of thickening to the carotid arteries

Other reasons for low testosterone (also linked to raised levels of cortisol) could be:

  • Aromatization – when it’s turned into estrogen
  • Increased sex hormone binding globulin
  • Low luteinizing hormone secretion
  • Low output from testes (insulin resistance)
  • Inadequate amounts of DHEA (oxidative stress and cortisol dominance)

Our thyroid, a small butterfly-shaped gland in the neck, plays a huge part in keeping us healthy, and it’s vastly under-estimated. It ensures our cells are communicating with each other, and produces hormones pumped into the blood (T3 and T4) that steady our metabolism. Euthyroid sick syndrome is when either of these hormones have depleted or abnormal serum levels.  It’s useful to know the kind of factors that can influence euthyroid sick syndrome, having an insight could be key if you believe it’s a reason why you’re feeling and acting how you are:

  • Stress
  • Starvation (excessive use of fasting diets)
  • Liver disease
  • High catecholamine status – impaired glutathione and modification pathways in the liver

So, it goes without saying that if we look after our thyroid, it will look after us. Treating it kindly can equal good health and more energy, plus it’ll mean an optimum release of testosterone through healthy Leydig cells, equipping us much better to handle stress and insulin sensitivity.

An unwelcome belly bulge is overall bad news in so many ways, from brain fog to muscle weakness. Shredding yourself of it will not only give you a much-needed mental and confidence boost, it’ll gift you with renewed vitality and thirst to live life. Once you understand the horrifying outcomes of when that sinister visceral fat starts to strangle your organs, it should shock you into submission to do something about it. Take back your health and your life.

Improve digestion: establishing optimal acid reactions in the gut improves your chances of not allowing pathogens to leak into the gut and eventual bloodstream

Reduce your intake of refined sugar

Ensure that consume bitter foods as part of your diet such as sauerkraut
Remove all distractions that entertain the mind whilst eating, especially electronics.

Increase nutrient absorption

Increase your intake of essential fatty acids
Improve your intake of fibre
diversify your intake of fermented foods

Improve detoxification

Increase your intake of cruciferous vegetables
Ensure your getting enough minerals, especially zinc and selenium through your diet
Limit exposure additives, sweeteners and stimulants

Increase utilisation

Ensure your fat intake contains a healthy amount of polyunsaturated fat
alternate dietary strategy to optimise glucose disposal
Increase protein availability to improve intracellular hydration

Adrenal health

reduce intake of stimulants
Improve intake of minerals
regulate intake of electrolytes and water

Sex hormone function

Improve circulation
Modulate stress responses (see adrenal health)
Increase intake of essential fatty acids

Gallbladder function

Improve on anti oxidant intake
Regulate pH variables in the GI system
Ensure optimal glucose disposal

Cardiovascular

Improve on vitamin E and D status
Increase magnesium intake
Increase intake of essential fatty acids

Red Blood cell function

ensure adequate intake of vitamin C
Modulate stimulant intake
Increase parasympathetic activity that promotes diaphragmatic breathing

Immune system

ensure optimal microbiome balance in the gut
Reduce inflammation in the intestinal tract
Ensure optimal intake of minerals and vitamins that support the immune system

Checks and balances….a question of homeostasis.

Physiological economics transcends simple calorie counting, truthfully calories are a mere energy factor but not a definitive hormone antagonist. Depending on the type of macronutrient and source of nutrients contained in each macronutrient, a diverse series of reactions can occur.

Insulin is produced from beta cells in the pancreas, promoting major anabolic reactions, insulin is responsible for the uptake of amino acids, lipids and glucose into our cells. Sensitivity to insulin determines the efficiency in which this super hormone is able to either promote beneficial homeostasis or possibly induce unwanted metabolic strain. Insulin is most notably responsible as a contributing factor toward intracellular hydration, which requires the assimilation of amino acids into the cellular space to balance concentration of potassium within consideration of external concentrations of sodium.

Poor insulin release or sensitivity leads to reduced intracellular hydration, reducing glycosylation rates in favor of poor genetic expression, leading into premature aging. Hydration is vital, the smallest concentration shift of anion and cations’ in the body can lead our physiology into multiple suppressed states of energy and neurotransmitter production, not to mention poor endocrine health and overall vigor in life.

Glucagon is produced from the alpha cells in the pancreas, promoting the formation of cAMP (cyclic adenosine monophosphate). Increased concentration availability of cAMP promotes gluconeogenesis, hepatic ketogenesis and glycolysis. Essentially glucagon aids to regulate the disposal of amino acids needed for the catabolic reactions formed during transamination pathways for the purpose of energy release. Management of energy build up is the main action in which glucagon exhibits its endocrine effect. Diets high in protein and low in carbohydrate increase the release of both insulin and glucagon, however the ration of release is in favor of glucagon. Importantly source of protein plays a determining role in the quantity of glucagon dominance during the reactive release and ratio of insulin:glucagon stimulation.

Vegan protein sources showing the greatest response to glucagon dominance over insulin release. Reasons as to why greater amounts of hypertrophy and overall rates of neurogenesis are attain through consumption of an omnivore diet,can be explained through the interactive role amino acid chains contained in animal proteins exhibit on the release of insulin.

In ratio comparison, vegan protein stimulates a greater favor toward glucagon release as opposed to animal protein expressing greater favor toward insulin release in the spectrum of the insulin:glucagon ratio.

For every action there is an equal and opposite reaction…

No diet is better or worse, rather the application should be specific to the cause. Evaluation is required to ascertain where in the body the major problem stems from, assessing functional capacity of both the liver and pancreas plays a crucial role in dietary type and continuation. Below are a few scenarios of consideration:

1. Instances of fatty liver would do well to induce strategy that increases glucagon release whilst modulating insulin release. However this should be well managed through monitoring influence on metabolic systems, notably thyroid function. Dietary outline would consider lowering carbohydrate intake whilst also taking preference to vegan protein intake. 2. Instances of anxiety, fatigue and dampen liver detoxification/RBC filtration, would do well to improve insulin sensitivity and subsequent release whilst altering glucagon dominance in the insulin:glucagon ratio, favoring insulin. Improvement of intracellular hydration will duly be noted along with improved pituitary reaction to thyroid function. A diet low in carbohydrate with dominance to animal protein would best be suited 3. Instances of stress, essentially being wired and tired, would do well to alter the metabolic pathway dominance of amino acid metabolism favoring tryptophan metabolism. Thus a diet higher in carbohydrates and moderate in protein would best be suited to meet these needs. Caution however should be considered with regard to state of microbiome diversity and hepatic function.

The state dictates action, altering endocrine reaction to the food source and macronutrient dominance enables an improved overall function toward both catabolic and anabolic reactions, thus promoting optimal homeostasis. Congestion is the route of all disease, clearing out aspects within our physiology that are congested improves nutrient use and energy metabolism, leaving a body in an optimal state of performance.

A QUICK GUIDE TOWARD DETERMINING CALORIC INTAKE

Why are you not losing fat and gaining muscle?

Before one can delve into a calorie target there are certain considerations that need to be made. Diet and caloric intake depending on how healthy and efficient your digestive system is. Metabolic efficiency is closely tied into the symptomatic position of the gastric endocrine system, as such the following questions will provide insight into potential macronutrient and caloric changes needed for you to achieve the best possible result in your efforts!

Question section One: DO YOU HAVE HYPOCHLORHYDRIA?

Score your symptom on a scale of 1-2-3 (3 being most severe)

1. Belching or gas
2. Heartburn or acid reflux
3. Bloating within one hour after eating
4. Bad breath
5. Sweat has a strong odor
6. Stomach upset by taking vitamins
7. Sense of excess fullness after meals
8. Feel like skipping breakfast
9. Feel better if you don’t eat
10. Sleepy after meals
11. Fingernails chip, peel or break easily
12. Anemia unresponsive to iron
13. Stomach pains or cramps
14. Diarrhea, chronic
15. Diarrhea shortly after meals
16. Black or tarry colored stools
17. Undigested food in stool

*A total score under 9 would indicate that you are not likely to have dominant symptoms of hypochlohyrdia.

Section Two: ARE YOUR LIVER AND GALLBLADDER WORKING EFFECTIVELY?

1. Pain between shoulder blades
2. Stomach upset by greasy foods
3. Greasy or shiny stools
4. Nausea
5. Sea, car, airplane or motion sickness
6. History of morning sickness (this is a 1 or a 0)
7. Light or clay-colored stools
8. Dry skin, itchy feet or skin peels on feet
9. Headache over eyes
10. Gallbladder attacks (0=never, 1=years ago, 2= within last year, 3=within past 3 months)
11. Bitter taste in the mouth, especially after meals
12. Become sick if you were to drink wine (0 or 1)
13. Easily intoxicated if you were to drink wine (0 or 1)
14. Easily hung over if you were to drink wine (0 or 1)
15. Alcohol per week (0=<3, 1=<7, 2=<14, 3=>14)
16. Recovering alcoholic (0 or 1)
17. history of drug or alcohol abuse (0 or 1)
18. history of hepatitis (0 or 1)
19. Long term use of prescription/recreational drugs (0 or 1)
20. Sensitive to chemicals (perfume, cleaning agents, etc.)
21. Sensitive to tobacco smoke
22. Exposure to diesel fumes
23. Pain under the right side of the rib cage
24. Hemorrhoids or varicose veins
25. Nutrasweet (aspartame) consumption
26. Sensitive to Nutrasweet
27. Chronic fatigue or fibromyalgia

*A total score under 11 would suggest that your liver and gallbladder may not be your primary issue

Section Three: IS YOUR GUT INFLAMMED?

1. Food allergies
2. Abdominal bloating 1 to 2 hours after eating
3. Specific foods make you tired or bloated
4. Pulse speeds after eating
5. Airborne allergies
6. Experience hives
7. Sinus congestion “stuffy head”
8. Crave breads or noodles
9. Alternating constipation and diarrhea
10. Crohn’s disease (0=no, 1= yes in the past, 2= currently mild condition, 3 = severe)
11. Wheat or grain sensitivity
12. Dairy sensitivity
13. Are there foods you could not give up (0=no, 1=yes)
14. Asthma, sinus infections, stuffy nose
15. Bizarre vivid dreams, nightmares
16. Use over the counter pain medications
17. Feel spacey or unreal

A total score under 7 would suggest that you are less likely to be experiencing a case of dysbiosis.

Now in the equation to determine calories the following formulae has often been used to determine a caloric base set:

Fat loss

Women: bodyweight lbs x 10
Men: bodyweight lbs x 12

Hypertrophy

Women: bodyweight lbs x12
Men: bodyweight lbs x 14

Strength/performance

Woman: bodyweight lbs x 14
Men: bodyweight lbs x 16

However, this is not considering the position of potential gastric function compromise. Thus the following alterations ought to be considered to both caloric load and macronutrient ratio when determining calorie consumption:

1. Those with hypochlorhydria: should refrain from a diet rich in carbohydrate and opt for a diet balanced in protein and phytonutrients (such as those found in vegetables). In cases of hypochlorhydria the quantity of calories to each feed also needs to be minimal and frequently (every 2-3 hours) consumed. Thus the caloric load is reduced by a total of 500 for baseline calorie results up to 3500, for those with a baseline equivalent above 4000 calories consider reducing caloric load by up to 1000 calories less.

As per example: Jack wants to gain muscle but exhibits symptoms of hypochlorhydria, Jack weighs 200lbs.

Thus 200lbs x 14 = 2800 calories minus the 500 due to his current symptom priority, resulting in 2300 calories. Within the breakdown of Jacks 2300 calories, split of 4-6 divisions ought to be made to increase the likelihood of acidic reaction taking place. Thus each meal would optimally only contain between 575 and 383 calories.

2. Those with Gallbladder and liver dysfunction: Should refrain from high intake of saturated fats, opt for a diet moderate in carbohydrate and protein with lower fat content. Ensure that fat intake contains greater values of polyunsaturated and monounsaturated sources. The caloric value should be maintained at a predetermined value based on the ratio to a goal value. Meals should be spaced at least 3 hours to preferably 4 hours apart to aid detoxification and emulsification capacity.

As per example, Clarice weights 100lbs her objective is weight loss.

Thus 100lbs x 10= 1000 calories maintained at this base point with a macronutrient ratio of 60% carbohydrate, 30% protein and 20% fat (sourced from poly and monounsaturated foods).

3. Those with gut inflammation: should refrain from the consumption of the following:

Sugars

• Beet sugar
• Cane sugar
• Corn sugar
• Dextrose
• Corn syrup
• Fructose
• Honey and related products
• Honeycomb
• Maple syrup
• Molasses
Fruits

• Apricot
• Banana
• Cantaloupe
• Cherry
• Coconut (oil meal, milk, eat)
• Currant
• Date
• Date plum
• Fig (all varieties)
• Grape
• Grapefruit
• Kiwi fruit
• Loganberry
• Mango
• Mulberry
• Nectarine
• Orange
• Pear
• Persimmon
• Plum
• Pomelo
• Prune
• Raisin
• Raspberries

Vegetables

• Chinese yam
• Morel mushroom
• Plantain
• Poi
• Tapioca
• Taro
• Yan (sweet potato)

Nuts/Nut butters

• Brazil nut
• Butternut
• Cashew
• Cola nut
• Hickory nut
• Macadamia nut
• Pecan
• Pistachio
• Walnut

Miscellaneous
Apple cider vinegar
Bakers yeast
Black tea
Brewers yeast
Buckthorn
Chocolate
Coca
Cocoa butter
Cream of tartar
Pickles
Vinegar

Animal products
Cheese
Mould
Asiago
Bel paese
Bleu
Brick
Brie
Camembert
Emmental
Gorgonzola
Gruyere
Muenster
Port de salut
Roquefort
Stilton
Swiss
Pork

Yet may include the following permitted foods:

Fruits

• Watermelon
• Apples
• Blackberries
• Blueberries
• Papaya
• Pineapple
• Pomegranate
• Strawberries
• Peaches

Nuts/Nut butters

• Almond
• Chestnut
• Hazelnut
• Filberts
• Pine nuts

*Note that meat intake should be kept to minimal and fresh-cut salads and plant-based fats become a greater proportion of the food sourced intake. Caloric intake should be reduced by 250-500 calories initially until gastric inflammation and associated symptoms have been contending with.

As per example, David wishes to gain strength toward improvement in his sport of Karate, David weighs 220lbs.

Thus 220lbs x16 = 3520 calories minus 250 calories (as his symptomatic value was on 11, which is 4 points above the determining value of a symptom priority for dybiosis). Therefore David’s suggested calorie intake should be 3270 calories with a macronutrient split of 55% fat, 25% protein, and 20 % carbohydrate.

A QUICK GUIDE TOWARD DETERMINING CALORIC INTAKE Why are you not losing fat and gaining muscle? Before one can delve into a calorie target there are certain considerations that need to be made. Diet and caloric intake depending on how healthy and efficient your digestive system is. Metabolic efficiency is closely tied into the symptomatic […]