Tag Archives: fat loss

How To Do A Ketogenic Diet

how to do a Ketogenic diet

How To Do A Ketogenic Diet

how to do a Ketogenic diet

By Travis Wade

It’s really simple and I’m not going to make it complicated. You need to get at least 75% of your calories from fats. You might have to weigh your food at first and use this keto macro calculator. There are 4 calories per gram of carbohydrates, sugars, and proteins. There are 9 calories per gram of fat. Alcohol is not included in this diet, but there are 7 calories per gram of alcohol.

The Problems With Keto

how to do a ketogenic diet

One of the problems with a keto diet is compliance. Nobody wants to cut their carbs to just cruciferous vegetables and that’s what you need to do for the first 2 weeks. It takes about 10 days to get into full ketosis and after that you can keep track of your weight to decide if you want to add some extra calories to your diet. If you want to lose weight and you stop, then you know you’ve added too many calories.

Another problem comes around day 10. There are some cells in your body that can’t process fat for energy and they will have to go through a process called autophagy. This is the natural death of a cell and it must be replaced by a new cell. During this transition, you’ll have serious carbohydrate cravings. This is because your cells don’t want autophagy, they want to live. At this point you’re just going to have to suck it up. It will be over in a few days. Sorry about the crappy advice but after those few days you will feel better than you ever have 🙂

The most common problem people encounter with a keto diet is they eat too much protein. Protein digests like a carb in a sugar burning mode. It will increase your insulin and may pull you out of ketosis. Fat, for the record, does nothing to your insulin.

The Problems With Carbs

how to do a ketogenic diet

So why go through all the trouble? I hate to say it but a high carbohydrate diet for most people will make them fat. Carbohydrates go through sugar burning mode of the body and have a very high oxidative load on the body. They cause inflammation which leads to disease and sickness. Carbohydrates feed diseases like cancer.

Sugar is in almost every packaged food available in some highly refined form to make it as addictive as possible to keep people coming back. Sugar causes weight gain, hunger, and slowed metabolism. When you run out of energy from carb intake then your body is more likely to breakdown muscle for energy instead of fat. The more muscle a person has the higher their metabolism.

Another thing I need to mention is sugar is genetically modified these days. GMOs is my biggest nightmare as a personal trainer because people don’t know what they are or what they do to them. I need you to read this article on GMOs.

If you really want to see the problems with a high carb diet just look at our society. In the 50s, 2 Harvard professors were payed off to write articles explaining that fat was bad and sugar was ok. The evidence against this was stored in Dr. Ansel Keys’ basement for a very long time. Dr. Ansel Keys was trying to prove that fat was the cause of heart problems. Our society has been getting more obese ever since and for the first time in history people are dying faster than the generation before them. I believe GMOs do play a huge part in this but that’s a completely different topic.

The Benefits For Athletes

how to do a ketogenic diet

Listen up bodybuilders; this is the diet you should be doing! Same with you endurance sports people. You will burn through your carbohydrates in about 45 minutes of exercise and then your body will use fat and muscle for energy. As mentioned a high carb diet leads to more muscle burning and a high fat diet leads to more fat burning. The energy you get from fat will last much longer. You keep burning fat for fuel depending how much you eat and how much is on your body. I know when I use Brain Octane Oil for a pre-workout I have instant energy and sustained energy for hours! Lots of savy marathon runners have switched over to fat and exogenous ketones for energy from sugars.

What they will do is first induce full ketosis for months leading up to an event. Both marathon runners and bodybuilders. Then bodybuilders will start cutting weight and reducing calories in ketosis right up until they go back to nothing but cruciferous vegetables a bit of fat and high protein just before they compete. A marathon runner will induce ketosis and stay there until they compete. During their run they can use sources like Brain Octane Oil to get them to the finish line.

Intermittent Fasting

how to do a ketogenic diet

Which brings me to intermittent fasting. Without adding carbs to your diet in the morning you will have very low insulin and as long as you have low insulin, growth hormone goes up. That’s why you produce growth hormone at night when you sleep. Insulin goes down at night while you sleep and GH goes up. As soon as you add carbs in the morning your GH goes back down. GH burns fat and insulin stores fat.

A sneaky trick is to not eat carbs or protein (or alcohol) in the morning and your insulin doesn’t go up so your GH keeps increasing. I’ve heard an expert say that it can go up as much as 400% and I’ve heard another expert say it can go up as much as 1200%. All I know is GH goes way up when you don’t eat carbs/protein/alcohol in the morning and people get shredded.

I wouldn’t ask anyone to starve however, but as I said, fat does nothing to your insulin. One thing you can do is eat nothing but fat in the morning. Some people will do Bulletproof Coffee in the morning. Fat reduces ghrelin (also known as the hunger hormone), better than anything and it also increases CCK (Cholecystokinin), which is the hormone that makes you feel full. If you have the right amount of fat you won’t get hungry.

A Few Tricks Of The Trade

how to do a ketogenic diet

In either case, when lunch comes, a cruciferous vegetable is great with a source of protein and another fat. The sources of fat I recommend are nothing but healthy fats; coconut oil, high quality olive oil (the vast majority of olive oil is fake), avocado, nuts and nut butters (if you don’t have a food sensitivity and no peanuts, they’re a bean), and GRASS FED butter or ghee.

Coconut Milk

My secret ingredient is coconut milk. I get the stuff that has no additives and it’s 85% pure coconut extract. This coconut milk is 96% fat and it tastes great! I put it in everything. My soup in the morning, my frozen berries, my stir fries, all my curries and I’ll even sip it occasionally. I get it in the international section at Superstore near the spices.

Avocado

how to do a ketogenic diet

Avocado is the new apple. An avocado a day will keep the doctor away. There are many things you can do with avocado but I like them so I just eat them plain. You can mash them up and make guacamole or add some coconut oil, vanilla, organic cocoa, and just enough raw honey to make more of a dessert type thing. Avocado are also great in smoothies or cut up as a side instead of a grain.

A lot of doctors are trying to get the word out about the health benefits of eating good fats. It seems like every doctor has a book out and there is a summit with over 30 experts talking about the benefits of fats. If you’re still unsure of how to use fats properly then I highly recommend listening to this summit. Also, have a look at these 2 articles: Ketogenic Diet, Truth About Fat

What A Ketogenic Diet Look Like

how to do a Ketogenic diet

For the first 2 weeks your carbs are limited to cruciferous vegetables. These are spinach, kale, cauliflower, broccoli, asparagus, Brussels sprouts, horseradish, cabbage, kohlrabi, Bok choy, rutabaga, radish, and wasabi. Your proteins make up the rest of the diet after you factor in  75% healthy fats from the list mentioned above.  I’ve seen many clients track their macros (macros are macro-nutrients meaning proteins, carbohydrates, and fats or all of the calorie intake) on a Fitbit or measure their food and calculate their macros.

After 2 weeks you can slowly reduce the fat intake down to 65% and increase your carb intake if it still works for you. If you reduce your fat to 70% and you stop losing weight then return to 75% fat for a while and try again later. You can play with the amount of calories you take in, in a day as well. You don’t want to reduce calories too much or weight loss will stop.

The amount of calories you should be shooting for will vary from person to person. A 200 pound man should be shooting for approximately 1600 calories in a day. If he exercises more he will need more calories. If a person weighs more they will need more calories. If they weigh less and exercise less they will need less calories. Use this keto macro calculator to help determine your macros.

Once a week you will need to do what they call a carb load. Once a week you have a high carb meal and increase your insulin. When I say high carb I don’t mean eat garbage, I mean healthy carbs please.  This levels off hormones and keeps your body stable. Women need this more than men do. Try to do your carb load before leg day. You will still increase your insulin and hormones will stabilize but you will also have a great workout and burn off those carbs.

I wish you lots of health, love and happiness!

Travis Wade

The only holistic personal trainer in Edmonton

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Having Trouble Losing Weight or Increasing Muscle?

Having Trouble Losing Weight Or Increasing Muscle?

By Travis Wade

There’s a couple summits coming up that I feel are particularly important for those looking to lose weight or gain muscle. The Thyroid Summit is coming up and so is The Fat Summit. They are related in some ways and I’m sure there will be some of the same speakers at both.

The thyroid is the main driver in your metabolism. You need to take very good care of it and unfortunately it’s under a huge amount of unprecedented fire with the foods we eat and our environment. Thyroid problems have become a huge pandemic. Learn how to take care of your thyroid by attending this expert laden summit.

Own all of the expert talks to watch at your own pace

The Thyroid Connection Summit will help you:

  • Work with your doctor to get the right diagnosis/treatment

  • Address the root causes of thyroid dysfunction

  • Implement healthy dietary and lifestyle changes

  • Reclaim your health and vitality

  • And more!

The Thyroid Connection Summit is online and free from October 24-31, 2016!

Own all of the expert talks to watch at your own pace

I’ll see you at the summit!

There’s still so much confusion and misinformation out there about fat, both the fat on our bodies and the fats we eat. You’ve been told that eating fat makes you fat–and increases your risk for heart disease and other chronic illnesses–but fat is NOT the enemy. The truth is: eating MORE FAT can help shut down cravings, accelerate weight loss and potentially prevent or reverse disease!

WHY ATTEND?

Dr. Mark Hyman, Carrie Diulus and over 30 of the world’s top experts created The Fat Summit 2 to dispel the biggest MYTHS about fat, and reveal the latest research about how to eat, move and supplement your diet for improved health and longevity!

Own all of the expert talks to watch at your own pace

Dr. Hyman’s first Fat Summit was a major hit–The Fat Summit 2 has 30+ brand NEW interviews during which you’ll discover even more about…

  • Biohacking your biology and weight loss with healthy fats

  • Truths about saturated fat, cholesterol, butter, sugar, carbs and more

  • Review and discussion of the latest articles on fat and weight loss

  • Digestion of fats through supplementation

  • Effects of dietary fat on fertility

  • Importance of community for making/sustaining healthy lifestyle choices

  • How eating more fat complements/combats other dietary approaches

  • Best practices for maintaining your weight and healthy eating habits

The Fat Summit 2 is online and free from November 7-14, 2016!

Own all of the expert talks to watch at your own pace

I’ll see you at the summit!

I wish you lots of health, love and happiness!

Travis Wade

The only holistic personal trainer in Edmonton

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Do You Know The Facts About Eating Fats?

how to do a ketogenic diet

Do You Know The facts About Eating Fats?

how to do a ketogenic diet

By Travis Wade

There’s still so much confusion and misinformation out there about fat, both the fat on our bodies and the fats we eat. You’ve been told that eating fat makes you fat–and increases your risk for heart disease and other chronic illnesses–but fat is NOT the enemy. The truth is: eating MORE FAT can help shut down cravings, accelerate weight loss and potentially prevent or reverse disease!

WHY ATTEND?

Doctors Mark Hyman, Carrie Diulus and over 30 of the world’s top experts created The Fat Summit 2 to dispel the biggest MYTHS about fat, and reveal the latest research about how to eat, move and supplement your diet for improved health and longevity!

Own all of the expert talks to watch at your own pace

Dr. Hyman’s first Fat Summit was a major hit–The Fat Summit 2 has 30+ brand NEW interviews during which you’ll discover even more about…

Biohacking your biology and weight loss with healthy fats
Truths about saturated fat, cholesterol, butter, sugar, carbs and more
Review and discussion of the latest articles on fat and weight loss
Digestion of fats through supplementation
Effects of dietary fat on fertility
Importance of community for making/sustaining healthy lifestyle choices
How eating more fat complements/combats other dietary approaches
Best practices for maintaining your weight and healthy eating habits

Own all of the expert talks to watch at your own pace

I’ll see you at the summit!

I wish you lots of health, love and happiness!

Travis Wade

The only holistic personal trainer in Edmonton

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Or

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The Keto Summit

The Keto Summit

By Travis Wade

There is a ketogenic summit going on right now and I recommend everyone has a listen here. It seems like every doctor is writing a book on how fat is good for you and all the benefits of eating good fats. Then there’s the doctors writing books on how carbohydrates and sugars are causing all kinds of problems for people. The word is getting out slowly, but a lot of people are stuck on the stigma that fat is bad. I hope those people can have their minds changed with this summit.

A ketogenic diet is a diet that induces ketosis. Ketosis is a state of fat burning where your body takes fats and produces ketones to use as energy for the body. The reason why so many doctors are writing books on healthy fats now is because of the abundant amount of benefits a high fat diet has. Some of the favourites are weight loss, better immune system, better athletic performance, thinking clearer, prevention of so many critical diseases like Alzheimer’s, and increased homeostasis.

Some of the books written about sugar and the negative effects are “Grain Brain” by David Perlmutter , “Wheat Belly” by Dr. William Davis, and “The Blood Sugar Solution” by Dr. Mark Hyman. This list could go on for a very long time and so could the list of books written about how fat is good for you. “Eat Fat Get Thin” by Dr. Mark Hyman is a great start.

Listen to some of the world’s best experts talk about the topic at “The Keto Summit“.

I wish you lots of health, love and happiness!

Travis Wade

The only holistic personal trainer in Edmonton

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Why Do People Eat Breakfast Food At Breakfast?

breakfast

Why Do People Eat Breakfast Food At Breakfast?

breakfast

By Travis Wade

I know, cuz they’re hungry. I know, I know, but why do they eat breakfast food? And why are they hungry? Some people eat differently than others. What’s all that about? Let’s have a look at some of these questions and the answers.

Breakfast food. Eggs? Bacon? Fruit? Cereal? Toast? Jam? Ham? Hamburger??? Why does someone eat hamburger at breakfast? And another is vegan and sticks to tofu and oats? How active is the vegan? And do they care about building muscle?

If you’re a bodybuilder, you’ll need a lot of protein and your body is begging for protein in the morning. Is there such thing as a vegan bodybuilder? There aren’t many and that’s cuz a bodybuilder craves meat. The vegan is probably a little more sedentary; they don’t want the meat.

Carbs or Fats

breakfast

Want to know why I eat bacon? Besides the addiction, which could mean I have a food sensitivity to it and that can be common with pork products. Besides that. I like bacon because I like a keto-diet. A diet where I get my energy from fats instead of carbs. I still have carbs in the form of fruits and vegetables, but not in the morning.

Carbs are good before and after a workout and towards the end of the day because they can make you sleepy. You’ll get the initial rush with the increase in insulin, then the crash. I never eat anything white due to its high calorie content and high glycemic index which is perfect for storing fat. Also, the number one thing you are trying to accomplish with food is to get the nutrient your body needs. All things white like sugar, salt, trans fats, grains, potatoes, parsnips are low nutrient and high glycemic leaving you tired.

Fibre

breakfast

So why do people eat fruit in the morning? Well, there are 3 parts to the digestive system and you have to keep all three running smooth. Eating is first, then using the food, then excretion. What part do you think the fruit helps with…? Lots of fibre… After everything in your gut is sitting and fermenting all night, fruit is a good idea for excretion of waste.

Intermittent Fasting

bulletproof coffee

Why do people do bulletproof or intermittent fasting at breakfast? The idea is to remain in ketosis for as long as possible in order to lose weight. Ketosis is the process of using fats for energy. You can get the fats from food or from your stored fats and your body doesn’t care where it gets it from; it’ll take from both until you run out of the fats from food, like in the morning, and then it has to take from your stored fats.

So why the bulletproof? It provides your body with much needed energy in the morning and if you do it the Dave Asprey way, (he’s the guy who founded Bulletproof Coffee), you’ll be in full ketosis right away. It usually takes about 10 days to be in full ketosis when you stop eating carbs and use fat for energy. Compliance is the hardest part of a ketogenic diet but, it certainly works.

Eggs

breakfast

Why the eggs? The yolk is packed full of nutrients your body needs and the whites are full of protein. Like I said before, your body needs protein in the morning. Eggs are great because they can keep you in ketosis and you get some protein. Add some bacon and bamb! That’s enough protein and fat to keep you going for a while.

Addictions

breakfast

So why do most people eat the white foods in the morning? Oats, toast, cereal, jam is so much sugar. Cuz they’re hungry! We’ve been over this. They are all addictions. They provide almost no nutrient but, they feed visceral adipose tissue on the stomach. It’s a hungry fat that causes you to crave the white foods so you eat the white foods then more visceral adipose tissue gets created leading to more cravings and the slippery slope continues. These foods cause much more damage to your body then the fat on your stomach; that should be the least of your worries. Check out the article on bread here.

You are what you eat? Hell ya! I eat fat and protein for breakfast. Want to see my abs? It’s not easy to quit all the foods that create visceral adipose tissue but, I can help and I have seen amazing results. Time and time again people lose weight and put on muscle and feel great! They talk about their increased energy and how they keep looking better and better. I love results!

I wish you lots of health, love and happiness!

Travis Wade

The only holistic personal trainer in Edmonton

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It’s Time You Knew the Truth About Why You’re Fat!

truth about fat

It’s Time You Knew The Truth About Why You’re Fat!

truth about fat

By Travis Wade

There are 2 thoughts when it comes to food. I hear the comment “Food is meant to be enjoyed”.  Agreed. To a point. Alcohol is meant to be enjoyed as well. The other way to think of food is, the number one thing you are trying to accomplish with food is to get the nutrients your body needs. Hopefully you can learn to do both at the same time.

Let me start by saying it’s not your fault that you’re fat. Mostly. I’m not enabling here. Let’s say our society advertised for alcohol and we were told that it was healthy, nutritious, and makes us happy. Have you ever played the game one truth and two lies? Let me get back to this.

The Food Industry

truth about fat

A lot of people don’t realize how huge the food industry is. It is really, really, big business! The food industry wants your money and they hire people to make their food as highly addictive as possible. They’ve done very well. This practice is nothing new. We all know Coca-Cola used to put cocaine in their drink.

Then they advertise it very well. I heard once that if the food needs to be advertised then it’s not good for you. It sounds pretty accurate. So we have foods that are extremely addictive and are constantly advertised to us as being amazing. Then almost all restaurants offer genetically modified grains in the form of some kind of bread. Do you blame people for being fat?

The biggest addictions are sugar, salt, fat, flour, highly processed foods, refined carbohydrates, and almost all packaged foods have some form of these addictions. If you don’t understand what the word is, it’s likely one of the above in some hyper-addictive form or a toxin used to preserve the food to make it taste better.

Part of what makes these foods so addictive is their high glycemic index. When you eat high glycemic foods you get a sugar rush. It’s drug like and your mind relates to whatever you just ate as energy. When you start to lack energy you’ll need your fix. When sugar was compared to cocaine they found it lights up the pleasure centres of the brain 4 times as much as cocaine. Sugar isn’t the most addictive culprit. Flour is even worse with a higher glycemic index. On a side note, a rule of thumb is, if it can last forever on your shelf it’s not good.

Visceral Adipose Tissue

truth about fat

We need to talk about visceral adipose tissue (VAT). This is the fat stored around the belly area. It is a super fat. A hungry fat. A dangerous fat. When you eat high glycemic foods the energy goes into the VAT and then you’re hungry again. You eat more creating more VAT. It is a cycle that continues once you’re on it. It’s a very slippery slope.

Maltodextrin is a glucose attached to another glucose attached to another in a long chain of simple sugars. Maltose is two simple sugars attached to each other. The list of ingredients that is worse than table sugar is long and widely used in almost every package of food made. High fructose corn syrup is one of these that is sometimes disguised as “natural flavours” or just fructose.

I’m going to part with a secret I have kept my whole life. Please, no need to spread this around. I can’t stand watching a fat person eat sugar filled foods. It’s a lot like watching an alcoholic reaching for the bottle with a shaky hand. It’s really hard to watch and I want to help these people. “Food is meant to be enjoyed.”  Agreed. To a point.

truth about fat

So how do you kick these incredibly overwhelming addictions?  If you’re an emotional eater it is going to be very difficult to quit your addictions, especially during hard times. My best suggestion is to take it seriously like any other addiction and see an addictions counsellor. One resource I found is Jon Gabriel with The Gabriel Method. He is a good man that dealt with his emotional eating and now teaches others how to do it.

The first method I try is to get my clients to follow the 10 day detox by Dr. Mark Hyman. Pick a time when you’re ready and drop the bad stuff all at once, cold turkey. It resets your system and the cravings go away within just days. The hard part is figuring out how to eat properly and finding good food that you like and learning how to prepare it so it tastes good. I see great results and lots of weight loss. It’s an amazing place to start. No gimmicks, just healthy eating habits.

I wish you lots of health, love and happiness!

Travis Wade

The only holistic personal trainer in Edmonton

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Hashimoto’s Thyroiditis – Got A Slow Metabolism?

hashimoto's

Hashimoto’s Thyroiditis – Got A Slow Metabolism?

hashimoto's

60% of people that have this don’t know it!

By Travis Wade

Hashimoto’s Thyroiditis Signs and Symptoms

Hashimoto’s Thyroiditis is the most common thyroid problem and it’s very commonly undiagnosed. As your personal trainer, why is that important to me? Your thyroid is the primary regulator of your metabolism. Hashimoto’s causes less production of thyroid hormone with transient bursts of way too much. The hypothyroid (not enough thyroid hormone), slows your metabolism causing weight gain and the transient surge of hyperthyroid (too much thyroid hormone), causes the anxiety symptoms.

Here’s some of the functions of the thyroid. It regulates:

Breathing

Heart rate

Central and peripheral nervous systems

Body weight

Muscle strength

Menstrual cycles

Body temperature

Cholesterol levels

Symptoms of Hashimoto’s Thyroiditis

Looking at the above functions may make it easier to understand some of the symptoms of Hashimoto’s Thyroiditis. Fatigue is the most common symptom followed by weight gain or inability to lose weight. Some other common symptoms are anxiety, palpitations, hair loss (eye brows), feeling colder than others around you, gut issues, IBS, brain fog, and memory loss. I’m afraid it’s much more common in women.

If you have any of these symptoms, then maybe you have Hashimoto’s Thyroiditis. Here’s the cause, what to do about it, and how to test for it. Again, we have to talk about the microbiome and Leaky Gut Syndrome.

Autoimmune Disease

Hashimoto’s Thyroiditis is an autoimmune disease. Autoimmune diseases are relatively new. The cause of most autoimmune diseases is Leaky Gut Syndrome which is also relatively new. Some of the causes of Leaky Gut Syndrome are GMOs, pesticides, plastic, pollution, preservatives and all the other toxins in our food which are relatively new as well. For the full list of culprits see my article on Leaky Gut Syndrome.

An autoimmune disease is when your body attacks itself. What happens is large molecules aren’t supposed to leak through the gut. Small molecules like amino acids, vitamins and minerals are supposed to leak through, your body absorbs these nutrients and uses them.

Peptides and proteins are big molecules that aren’t supposed to leak through but if your gut gets broken down or damaged these big molecules will leak through. That’s called Leaky Gut Syndrome.

At this point these large molecules get in the blood and your body doesn’t recognize them so you will produce antigens against them. These antigens don’t know the difference between the proteins that aren’t supposed to be in the blood and the proteins of your body. The result is the antigens will attack your own body. If there is enough of the antigens, this is an auto-immune disease.

In Hashimoto’s Thyroiditis the big protein that leaks through is gluten and when your body produces antigens against gluten those antigens don’t know the difference between the gluten and the proteins in your thyroid so the antigens will also attack your thyroid.

You might be producing antibodies attacking your thyroid for up to 10 years before any symptoms kick in. When your body produces antibodies against your thyroid, it can cause fibrosis (scar tissue), which can be painful and cause the thyroid to swell up. In this process you will eventually produce less and less thyroid hormone.

The test for Hashimoto’s is to test your blood for the antigens against your thyroid. Conventional testing tests for TSH (thyroid stimulating hormone), or T4 and T3 in some cases. However, the T3 and T4 will likely be normal as well in Hashimoto’s Thyroiditis. That partially has to do with the adrenal glands. If you have chronic stress you will produce a substance called reverse T3. Reverse T3 attaches to the receptor sites of T3, but reverse T3 doesn’t activate the receptors for T3.

The Symphony of Hormones

Another problem with being constantly over stressed is you will burn out your adrenal glands causing Addison’s disease. A less severe condition is called adrenal fatigue, which conventional doctors say doesn’t exist, but you can get a saliva test done with a functional medicine doctor. In Addison’s or adrenal fatigue you won’t be producing enough cortisol or DHEA. The symptoms are the same as hypothyroidism.

Cortisol is an amazing anti-inflammatory. With not enough of this anti-inflammatory there will obviously be more inflammation in the body which causes all kinds of problems; one being Leaky Gut Syndrome and another being weight gain.

There is a symphony of hormones in your body. To treat the thyroid without looking at the adrenals may cause more problems. Dr. Axe actually categorizes Leaky Gut Syndrome. “Stress Gut” is when you have certain stress issues due to leaky gut. One of those problems could be thyroid problems. He talked about cortisol levels, and again, there is a balance going on; the more cortisol, the less thyroid hormone being produced.

There are different levels of Hashimoto’s Thyroiditis starting with non-symptomatic progressing to full hypothyroidism and other autoimmune diseases present. Again, this is another disease caused by a crappy diet and all the toxins in our food/environment which can be helped with a proper diet and exercise plan.

How To Fix Hashimoto’s Thyroiditis

Proper Nutrition

The first thing you want to do to fix an unhealthy thyroid is to eliminate the toxins and get the nutrition your body needs. This alone can turn symptoms around. I recommend the 10 Day Detox Diet Cookbook by Dr. Mark Hyman. It’s a great resource and it is where I try to get all my clients to start because it teaches proper eating habits and what proper nutrition really looks like as opposed to what you’ve probably been taught by popular media.

Leaky Gut Syndrome

The next step is to fix your leaky gut. I am talking about the GAPS diet. It starts with soup for breakfast soup for lunch, soup for dinner, and soup in-between. Lucky for us there is no end to the variety of soups that can be made. You start by boiling bones and organ meats for a day. The bones and meat goes into the pot and just enough water to cover the meat and bones. Simmer that for at least 12 hours minimum. Separate the bones and other undesirables out of the pot, then add what you want.

Having said that, squashes are a great food for the spleen which is the immune system organ and in many cases helps with the problems that cause Leaky Gut Syndrome. Garlic boosts the immune system, ginger does as well, turmeric is really great for the leaky gut as well. Salt, pepper. Mmmm. Sea salt or Himalayan of course.

If you have a thyroid problem you might have a lack of iodine; or too much. T3 (active thyroid hormone), triiodothyronine has 3 iodine molecules, T4 is tetraiodothyronine, which has 4 iodine molecules. Some of the other nutrients that are necessary for a healthy thyroid are Vitamin D and B12, selenium, and iron. You need to be tested for everything. If you have too much of something, it can be just as detrimental in some cases as having not enough. Do you need iodized salt or is it killing you? Talk to your doctor and get a full blood panel done.

Then there is the absorption of nutrients. Do you have low stomach acid? Having low stomach acid can mimic high stomach acid and is sometimes treated as high stomach acid and this happens very regularly.

A side note: Iatrogenic damage [damage caused by medical practises], may be the third leading cause of death in the U.S. Our neighbours that pay for doctors who might want to do a good job for more business… our doctors are free… Just so you know this happens and I’ll stop there… for now. Of course that exasperates the issue.

Low stomach acid and dysbiosis (improper balance of bacteria in the gut), prevents proper absorption of a lot of nutrients creating a lack of nutrients no matter how much nutrients you eat. With dysbiosis you might have pathogens using up iron causing the iron deficiency. Low stomach acid prevents iron from being absorbed. A fix for the low stomach acid is lemon water or apple cider vinegar water to produce more stomach acid. A doctor can put you on medications for better absorption as well.

The Microbiome

The last part of fixing Hashimoto’s Thyroiditis is fixing your microbiome (the bacteria in the gut), which is an art. A conventional doctor will likely not help you with this. Conventional medicine can help you with some of the above tasks, but our free health care will not cover a lot of needs. You have to learn to take care of yourself these days. True Balance will test your microbiome to see what you have in your gut and they are extremely thorough.

SIBO is small intestine bacterial overgrowth. 50% of hypothyroid patients have SIBO which is one of the causes of leaky gut syndrome. Remove the source. This might be a herbal protocol, antibiotics, or elemental diet.

It’s a different day and age in medicine my friends. You need to do research on your own and let your doctor know what you want. I know people that are dying, and you probably do too, because you have to take responsibility for your health these days instead of asking a doctor or anyone else to take care of you.

I wish you lots of health, love and happiness!

Travis Wade

The only holistic personal trainer in Edmonton

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The Benefits of Bulletproof Coffee

bulletproof coffee

The Benefits Of Bulletproof Coffee

Discover the secrets behind Bulletproof Coffee!

bulletproof coffee

By Travis Wade

If you haven’t heard of Bulletproof Coffee yet, it’s a coffee recipe founded by Dave Asprey in 2009 and was featured on some very popular talk shows in 2014, causing it to gain a lot of popularity. Today, Dave has a number of New York Times best selling books: “Game Changers”, “Head Strong”, and “The Bulletproof Diet”.

A lot of people have been butchering the original Bulletproof Coffee recipe not knowing why the exact ingredients are in place. Some people that have heard about Bulletproof Coffee have been putting butter and coconut oil in their coffee hoping to lose weight. I’ve seen an intermittent fasting specialist talk about putting coconut oil in your coffee and skipping breakfast to keep your body in fat burning mode. As long as you’re not adding carbohydrates to your body you will be in fat burning mode; this is the basis of a keto-diet.

About Dave Asprey

Dave Asprey

I’m going to tell you straight up, Dave is the real deal and his recipe sounds way too tempting not to try. In this article, I’m going to tell you the real recipe to Bulletproof Coffee and why the ingredients are exactly the way they are. If you want to try it yourself you can order some with this link.

First, I have to tell you a bit about Dave Asprey: Dave’s not a doctor, he’s just a very brilliant man that had medical issues and learned how to overcome them. However, he is married to a doctor. He is also known as the original “Biohacker”. He is the man that coined the phrase “biohacking”.

Dave’s arthritis started at 14 and he was 300 pounds by the time he was in 4th year university. He had fibromyalgia, asthma, chronic fatigue syndrome, and brain fog. Today, Dave weighs 200 lbs. at 6’4” and all of his other symptoms have been relieved. The remedy to Dave’s health problems is rooted in fixing his microbiome.

In time, Dave learned the importance of meditation and travelled to Tibet to improve his skills in this area. On a mountain in Tibet, Dave was given some yak butter tea in a bowl and it made him feel so awesome he had to recreate it.  Dave learned why the yak butter tea worked so well then came up with his own recipe and wanted to share it with the world.

The Bulletproof Coffee Recipe

bulletproof coffee

The first component of the coffee recipe is the beans, which Dave grows in Central and South America. The problem with even the best brands of coffee in North America is the mold toxins in them. The mold toxin, which is a metabolite of the mold called a mycotoxin, accumulates in the brain and affects the gut biome. In fact, these mycotoxins are so toxic they are limited in the parts per billion, (not parts per million) in other countries. As a result, Dave makes sure his coffee is toxin free with his processing, before lab testing it for 27 different toxins. (That was last count, maybe more now).

The mold toxins cause side effects like the jitters and a crash after the original caffeine high wears off, alongside food cravings. These mold toxins are banned in other countries in Europe and Asia, but are not regulated as much in North America. This means, coffee companies sell their toxin free coffee in other countries that have better toxin regulations. This doesn’t mean they throw out their toxic coffee – they sell it to us here in North America.

Furthermore, I have to mention that mycotoxins are also found in grains. People and cows eat the grains and breast milk/dairy products have mycotoxins. Also, antibiotics are a mycotoxin. Dave, myself, and a lot of medical professionals believe antibiotics are way overused and should only be used in emergency situations.

Grass-fed Butter

bulletproof coffee

The second component of Dave’s recipe is the grass-fed butter. There’s 3 ingredients in the butter that are important and that’s why it’s necessary for it to be grass-fed. In fact, Dave stresses the importance of not cheaping-out on proper butter. The first ingredient is saturated fat, the preferred energy source of the brain and body and an anti-inflammatory.

The second ingredient is butyrate or butyric acid, named after butter because that’s where it’s most commonly found. Butyrate is used to help increase good gut flora. Lastly, the third ingredient is CLA, or conjugated linoleic acid, which is commonly used as a weight loss supplement.

Plus, the antioxidants in the coffee and the ketones from the fat are anti-inflammatories. All in all, this whole combination turns down the bad and turns up the good bacteria. In a nutshell, this is one of the greatest things you can do to improve your overall health, performance, fat loss, and disease prevention.

Brain Octane Oil

brain octane oil

Finally, the last component of Dave’s Bulletproof Coffee is “Brain Octane Oil”, also known as C8 oil. There are 4 different medium chain triglycerides: C6, C8, C10, and C12, named for their length of their hydrocarbon tails. You’ll find all 4 MCTs in coconut oil, with C12 being the most abundant at 52% and C8 being the rarest at 5.5%. Dave’s C8 is triple-distilled in an oxygen free environment. Dave doesn’t give away all his secrets but he says if you get your C8 anywhere else you’ll get what he calls “disaster pants”. As you can imagine, it’s not good. That is all.

C8 and Weight Loss

bulletproof coffee

C8 is the key ingredient for people who want to lose weight. This is because its metabolized and used by the body a lot more efficiently than other fats. C12 is a longer chained fat. C12 will go through the liver and is stored there as fat that can be used when necessary.

On the other hand, C8 metabolizes a lot like a sugar, as it easily breaks down into ketones for your brain and body to use immediately. With 2 tablespoons of C8 and the absence of any carbs, you will immediately go into full ketosis in about a half an hour.

When I first started taking C8 I didn’t drink coffee and I put it in my soup. I remember one morning when I actually felt it kick in. My brain just felt like I snapped out of a day dream and was ready for the day.

Plus, you’ll think better and clearer without the crash you normally get with coffee and you won’t get hungry. The C8 puts you into ketosis and you’ll stay there until you eat carbohydrates. Better still, the butter is another source of fat that staves off hunger. As a result, if you drink Bulletproof Coffee in the morning, by lunchtime you may or may not be hungry. Coffee just happens to be another appetite suppressant.

Perhaps best of all, Dave also learned how to manipulate the microbiome to lose weight. C8 is an anti-fungal and works together with the coffee to induce a healthier microbiome. Thin people have more bacteroidetes and less firmicutes while obese people have the opposite.

Scientists have conducted studies where they put bacteroidetes in obese people, causing them to lose weight. While, on the other hand, they put firmicutes into skinny mice, causing them to gain weight. In short, C8 decreases the firmicutes, and the antioxidants in the coffee feed the bacteroidetes, (these are the 2 main types of bacteria in the gut).If you’re interested, you can have your own levels tested at viome.com.

How to Become Bulletproof

the bulletproof diet

In Dave’s New York Times best-selling book “The Bulletproof Diet”, he talks about foods you need to avoid to heal your body and to lose weight, as well as those you need to incorporate. Click here to view the Bulletproof DIet Road Map. Plus, if you want to try Dave’s Bulletproof Coffee, you can click here.

In next week’s newsletter, I will talk some more about the microbiome. I hope you liked this article and, if you did, then please forward it, like, and share. If you want more help with your health and fitness journey, contact me and I will help you.

I wish you lots of health, love and happiness!

Travis Wade

The only holistic personal trainer in Edmonton.

Want To Get Started On A New Lifstyle Right Away?

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Would You Like A Plan To Achieve Your Fitness Goals?

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