Is it possible to boost metabolism, get healthy & lose weight by eating more sugar?

The Best Way To Measure Your Metabolism

For years I have felt that my metabolism was like Superman on crack. A calorie burner like no other!

My body has remained lean and muscular with ease, so I’ve always figured there was no way in the world that my metabolism was stagnant.

When you see a woman who is paper-thin or a man with a shredded six-pack, you might think that those physicalities are a perfect display of a healthy metabolism.

In some cases these people may have a stable metabolism. Most often, this isn’t the case.

Your metabolism isn’t measured by how quickly you can lose weight, the amount you can bench press, how fast you can run 800 meters, or how pleasant your farts smell (well maybe a little when it comes to your stink bombs).

You can gauge your metabolism by keeping this checklist in mind…

  • Your immune system is very strong, rarely getting sick
  • Gas and bloating is very minimal
  • Energy levels are high and steady
  • You sweat during exercise, rarely feeling cold
  • You feel warm and cozy throughout the day, especially within your hands and feet.
  • You’re not one of those suffering folks who question “why am I so cold all the time?!”
  • Sleep is amazing and steady, without waking up during the night
  • Your digestive system is alive (regular daily poops)
  • Cravings are very low
  • You can recover from workouts without feeling fried the entire day

And finally, the best quantifiable indicator towards a healthy metabolism is…A hearty body temperature and pulse. Your body temperature must be between 97.8 and 98.6, with a healthy pulse being between 75-85 bmp at rest.

I learned this technique from two courses I took by Josh and Jeanne Rubin; The Metabolic Blueprint and Fight Fatigue with Food.

Most people’s body temperature falls between the 95 to 97 range, due to years of elevated adrenaline and cortisol, blood sugar imbalances, and food choices that provide little to no energy or heat on a cellular level.

I thought my metabolism was bulletproof for the longest time. When I started taking my temperature and pulse I was astonished. My temperature hovered around 96.2 quite often with a low pulse of 65 beats per minute.

According to Josh and Jeanne, “A normal pattern will lower in the morning, peak mid day, and decline again in the evening.”

They share a wealth of knowledge in their courses. They explain that testing body temperature and pulse allows you to:

  1. Assess hormonal fluctuation influenced by the body’s ability to meet daily demands
  2. Identify subclinical hypothyroidism
  3. Identify adrenal and blood sugar influences on metabolism

Josh says, “When body temperature and pulse are out of normal range, it’s indicating a stress on the system, and a down-regulated metabolism. Stress on the system stimulates a slew of inflammatory hormones such as adrenaline, cortisol, prolactin, and estrogen.”Here are some key points that I also learned from them regarding what’s occurring when you have low body temperature and pulse:

  • Digestion is disrupted, leading to the inability to breakdown and absorb nutrients
  • Thyroid and/or adrenal function is suppressed
  • Inhibition of the production of protective steroidal hormones (progesterone, cortisol, DHEA)
  • Mineral imbalances develop
  • There is a strong waste of oxygen, leading to lactic acid production
  • Muscle tissue begins to diminish
  • Adrenaline levels are elevated, creating various compensations

Using a digital thermometer and your own two fingers are the easiest and cheapest thyroid/adrenal/hormonal and overall metabolic test you can do.Purchase a digital thermometer from Target or another local store, and begin practicing taking your oral temperature. You can take your temperature in other areas, but keep it simple and use the under the tongue method.

Take your temperature three times per day max, three days in a row per week.

Your first reading should be right upon waking, as you lay peacefully in bed. The next reading should be twenty minutes after breakfast, and then a third time will be twenty minutes after lunch or another meal of your choice.

Measure your pulse by using your fingers, not your thumb, as the thumb has its own pulse. Choose either your carotid pulse (neck) or your radial pulse (wrist).

A pulse higher than 85 beats per minute can be a finer pointing towards your adrenaline and cortisol being very high and out of balance. Keep in mind that regulating pulse takes longer than regulating body temperature, so be patient when it comes to this measurement of your metabolism.

Take both of these tests together as it will make things easier. Jot your results down on your phone, computer, or a note pad.

You might be scratching your head thinking that your pulse should be a lot lower than 75-85 beats per minute. I like what Kate Deering (a fellow health practitioner) discusses on her blog about pulse…

“Broda Barnes MD and Dr. Ray Peat both state that an optimal pulse is between 75 and 85 beats per minute. Huh? I thought a low pulse was better? Don’t most athletes have a pulse rate below 60 beats per minute? I think super-fit Lance Armstrong has a pulse of like 45 beats per minute. Yes, Lance is fit, and yes he had a very low pulse rate. Yet, let’s remember that he had testicular cancer at the ripe age of 25. We must remember — fit does not equal healthy. A healthy metabolism induces a higher pulse rate and body temperature — two things you will frequently NOT see in endurance athletes.”

There are many biochemical reactions taking place in your body throughout the day, and it’s your duty to keep your metabolism running strong.

On a nerdy science level, your cells need to be nourished by the right carbohydrates, proteins, and fats.

When your cells receive the correct nutrients, they “breathe” stress free and produce heat and energy in an efficient way.

When your cells are breathing properly and producing heat, your body temperature and pulse reflects this and your metabolism starts kicking ass.

I can recall when my temperature and pulse started elevating and regulating. My hands and feet weren’t freezing all the time like before, I stopped waking up in the middle of the night, and my energy levels became drastically different.

Remember, having a healthy and fast paced metabolism is not about getting chiseled abs, having the lowest body fat on the block, or feeling like Superman on crack (well maybe a little bit).

Pay attention to the foods that boost your body temperature and pulse and which ones act as a barricade.

As your metabolism begins to shift for the better, you will begin to notice what it feels like to have ample energy and the newfound feeling of being fuzzy and warm even on a chilly day. Enjoy the journey of reshaping your metabolism!

Bored with repetetive mainstream run-of-the-mill health recommendations?

Damian offers powerful pointers when it comes to health and wellness, giving you the ability to reach the results that you’ve been craving.

You can download his free resource guide that provides specific food recommendations (which will make you think twice about what you are currently eating), smoothies to boost your metabolism, and a realistic goal-getting guide.

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Creating Healthy Meals – The 3 Magical Macros

Once upon a time in the land of healthy meals, there lived the three magical macros. There was baby fat, mama carbohydrate, and papa protein.

You were hoping that I was going to read you a bedtime story weaving tales of healthy meals and magical macronutrients… weren’t you?

I sometimes find myself dodging the question, “can you give me some ideas for healthy meals?” I will typically perform one of those country line dancing verbal side-steps, for this one reason…
I love teaching someone how to fish which helps them eat for a lifetime.

Even as you read my article this very instant, my intention is to educate and motivate you. I want you to begin laying down foundational pieces within your nutritional world, so your brain and body will move down the path of least resistance.

I have found that most people do extremely well implementing change within their food habits, as long as they keep it fun and simple.

Can learning the nutritional ropes, basic meal planning, and eating healthy meals be as simple as remembering three magical macronutrients? Definitely. Understanding the foundational food basics is what it’s about.

After you develop healthy patterns and new behaviors, then you should consider diving a bit deeper into food specifics. Picture a house right now, and think of it as your body. Your foundation is down and you have begun to do very well at implementing healthy meals and habits. Your house has various items such as rooms, windows, a kitchen, and bathrooms. Cleaning and re-modeling these areas is necessary over time. Your body requires the same kind of maintenance, care, and understanding.

How do you start learning how to fish on your own? Grab your pole and let’s head down to the river for a bit.

The three magical macronutrients that we need daily are:

  • Carbohydrates
  • Protein
  • Fat

The foundational key for maintaining basic healthy meals is to start eating all three of them at your snacks and meals.

Each one of these magical goodies provides the body with specific support. Here are a few of them:

  • Hormonal Harmony
  • Gastrointestinal Support
  • Vitamins & Minerals (Various Functions)
  • Bone & Muscle Reinforcement
  • Growth & Repair (Various Regions)
  • Cellular Energy
  • Detoxifciation Maintenance
  • Immune System Balance

When you eat all three macronutrients in one meal, you will experience:

  • Balanced Blood Sugar
  • Reduced Food Cravings
  • Lasting Energy
  • Better Sleep
  • Improved Workouts
  • Weight Loss
  • Decreased Stress
  • Improved Digestion

I bet you have another curiosity about which specific macros to use with your healthy meals. Put that to the side for a second. Practice the art of simply noticing what magical macronutrients you are eating throughout the day. Use a journal if that helps you keep track.

Here is another goodie for you to munch on…

Start modifying your ratios to mimic the order of my first bullet list above. Adjust your meals and snacks to contain mostly carbohydrates, then protein, and then fat.

Yes, I just recommended you to eat more carbohydrates! Does that freak you out? I’ll get to some of the reasons behind that in a different write up.

I have a strong feeling that you have been eating a larger dose of protein, some fat, and very light carbohydrates (especially ones that have no glycemic index/sugar right?)

The far away land of healthy meals and magical macros is not so far away now. It’s right in front of you and within your reach. Let’s make a deal. I’ll dive deeper into carbohydrate fun, food specifics, and what macros you can reap the most benefits from. You must promise to take the steps of learning how to fish.

Curious about learning how to catch bigger fish? Check out my website and sign up for my free guide!

You will receive specific food recommendations (will make you think twice about what you are currently eating), smoothies to boost your metabolism, and a realistic goal-getting guide.

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Workout Plans: 6 Steps To Success

What comes to mind when I mention the word “success?” Does career, financial freedom, or having kids pop up? The success that I’m referring to is your mental, behavioral, and physical success. To nourish each of these areas, you must keep your mind stimulated, challenge your personal habits and patterns, and maintain a stable physical foundation. How can you accomplish this? By using simple and structured workout plans.

People often ask me “how do you stay so disciplined with exercise?” Giving detailed attention to workout plans came to me at an early age of fifteen. Being a short 5’5″ man my entire life was the fuel to my fire during my younger years. It took a number of years to realize that keeping my muscles shredded didn’t serve my lack of height in any way, shape, or form (big pun intended).

As my life progressed into my college years, the implementation shifted. Yes, I still loved creating a physical body definition, but the feeling of accomplishing intense workout plans was parallel to a newfound strength.

Without getting too deep into my healthy gym obsessions from the past, I simply wanted to share how I created overall exercise success. The path that I took wasn’t the healthiest path for the mind and body, but it led me down a journey I will always remember.

After many years of exercise experience, I have found that it’s easiest to create a blueprint. Here is my simple 6-step to success blueprint you can start using today, for implementing and achieving your workout plans:

1. Start With A Well Formed Outcome (WFO)

According to my past instructor Nicole Schneider of Global NLP, “most people are inherently in a darkroom trying to find what they want, if they even know what they are looking for in the first place. It is hard to achieve the life you want, if you don’t even know what it exactly is that you want.” The structure in a successful person’s way of thinking is known as a Well Formed Outcome, in NLP terms. I began studying Neuro Linguistic Programming (NLP) a few years back, to help increase my coaching skills and provide guidance to my clients more efficiently. Spend a few minutes to explore the Internet, and you will find various WFO’s. Pick a simple WFO to follow, and begin your journey towards the enjoyment of implementing workout plans.

2. Develop A Weekly Schedule

Sunday is a day of rest for many, while numerous people prepare for the coming week. How about both! While you are relaxing in front of the television, take a few minutes and pencil in two to three days of exercise for the coming week. Use a smartphone app if you feel it may serve as a tool towards accountability. Select days and times that you know will effortlessly fit into your schedule. Having written time slots in your schedule can boost sticking to weekly workout plans. Writing things down brings clarity, focus, and allows you to stay on track.

3. Choose A Workout Focus

Exercise variables range from the actual exercise, reps, sets, tempo, and rest periods. There are many exercise programs out there, but don’t get overwhelmed. If hiring a personal trainer to write you a program is out of the question, then you need to begin to explore on your own. Learn a bit about exercise routines. Do a Google search with something along these lines “beginner workout routine.” Use your search to cater to how experienced you are at exercise. Keep your workout plans to one hour or less. Stick to workout plans that are more anaerobic based (bodyweight, free weights) versus aerobic (treadmill). A general workout structure that I coach clients with is: warm-up stretching, a few minutes on the treadmill, the workout, and occasionally a brief cool-down.

4. Mix A Workout Cocktail

Creating a workout drink is a commonly disregarded prescription. We need to become aware of the demands that exercise places on the body. Exercise is a physiological stressor, plain and simple. In order to modulate stress and regulate blood sugar during exercise, you should consider making a workout cocktail. Make a drink using some form of carbohydrate and protein. According to John Ivy PhD, “when you consume carbohydrates with a protein, you will be able to spare muscle glycogen, blunt a rise in cortisol, and prepare your body for faster recovery following a workout. The workout cocktail I typically make contains organic pulp free OJ, gelatin, and a touch of salt to help reduce adrenaline and cortisol as well.

5. Grab Your Gear

Having a few goodies in your gym bag will provide you with a sense of focus and ease. Do you enjoy jamming to some music while you move the body? Grab your iPod mini or pick up a portable music device. Music provides you with intensity, motivation, and concentration. Pick up a mini notepad at the dollar store. I have found that most people walk into most gyms without a plan. Your notepad is your personal plan-in-hand. The workout focus you chose in #3 will be written in your log, with the ability to make changes as you progress. As a general rule of thumb with workout plans, stick to a sixty second rest period between exercises; consider bringing a stopwatch for this strategy. Oh, and don’t forget your towel!

6. Finish With A Balanced Meal

Now that you have primed the pump by bringing a workout cocktail to the gym, you will need to keep your blood sugar in check by eating a nourishing post workout meal. This will help fuel your cells, muscles, and brain. Maybe you have your meal ready to eat, before your workout plans even occur? To keep it simple for now, I want you to remember these three items when choosing your meal: carbohydrate, protein, and fat. Get all three at your post workout meal, with most of the meal focusing on the carbohydrate and protein aspect. If you want to recover faster, reduce your cravings, and boost your metabolism, you have to develop a post workout meal routine.

Do you want to make small yet powerful changes to your health and well-being? I have a feeling that your answer is yes. Imagine what it will look like as you are heading to the gym with your gear in hand. Notice what it feels like to have a few workout plans written on your schedule. Can you see yourself completing your workout plans and picture what it will feel like once you are done? Excellent!

Start nurturing your mind, behavior, and physical well being with my 6 steps To Success. I look forward to seeing you at the gym.

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Stretching Exercises: Simple Self-Maintenance

I am interested in knowing if you have ever considered how different you would feel by incorporating a few morning stretching exercises. Many animals seem to naturally stretch and frequently unwind without hesitation. I’m not saying that we behave like cats or go through daily routines similar to that of a lion, but I want you to consider the fact that you just might be neglecting a small yet vital piece. Practicing a few stretching exercises daily will lower stress, reduce pain, and help maintain overall flexibility.

I have worked with clients of different ages, sports backgrounds, and ones with various health problems. From my personal experience, many people dive into stretching exercises when they are in severe pain, the aging process kicks in, or there is a big sporting event right around the corner. Is that a type of motivation that you can relate to? A different type of inspiration comes from the desire to feel healthy, limber, and resilient as the days go on. Let’s refer to this inspiration as simple self-maintenance. You might relate better to one motivational factor versus the other, but start taking action with your own simple self-maintenance and begin to reap the instant benefits of stretching exercises.

I know what it feels like to provide myself with various simple self-maintenance methods. Over the years I have developed the art of self-care. (sometimes a bit too much) I love feeling the strength and vitality that comes from it, and have connected to the experience of knowing what I will feel like if I choose that direction. My energy stays up and my internal engine stays revved due to the regular sleep I get, the exercise I practice, the food I eat, and the stretching exercises I do daily. Yes, there are different simple self-maintenance practices that will help you feel better, look great, and live longer. Using a few simple daily stretching exercises is a top choice when it comes to your physical recovery, pain management, and relaxation.

Start easy. Choose days and pick small chunks of times that you know will work with your schedule. Start with five minutes and work your way up to twenty over a month’s time. Select three stretches for starters and add two every week. Soon enough you will have your own personal arsenal of stretching exercises. Keep it simple and make it doable! I feel that stretching is highly underestimated. If you are ready to start feeling more limber and supple within your body, begin to take action with your wellbeing by adding stretching exercises to your self-maintenance routine.

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Sea Salt Your Day To Keep The Nasties Away

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Many people have more fear of using salt in their diet compared to public speaking, heights, and spiders.

Have you been told to lower your salt intake because of high blood pressure? Do you feel that salt will dehydrate you and shrivel you up like a prune? (I am not a medical doctor, and am not giving out any type of diagnosis here, just sharing my experience and advice)

Using the right type and amount of the right kind of sea salt is NECESSARY for your body to function on a daily basis! Quality sea salt packs a serious metabolic punch that you should not miss.

I am the type of person and health practitioner that enjoys knowing WHY and HOW something hinders or helps the body.

Doesn’t it seem like many “educators” simply state things like “don’t eat salt because it raises your blood pressure,” or “you should eat low carb because you need to keep your blood sugar stable.”

Those are all statements without true explanation, in my opinion.

Many times people just repeat what they have heard from others. “You should be eating a raw kale salad everyday because it’s full of nutritious goodies.” Once again, just a statement that goes nowhere.

Thanks to the work of Dr. Ray Peat and the Metabolic Blueprint course I have taken from Josh and Jeanne Rubin, my views on many things have shifted…especially my view on salt.

How worried are you about the common blood pressure fear? I’d like to shed some new light on things. [Read more…]

CrossFit Workouts: What’s The Hype?

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I have been exercising since the age of 15. For approximately 20 years now I have exercised alone.


I don’t regret those years of gym rat passion, but I have finally seen a new dimension to my world of exercise.

Over the past few months, the CrossFit workouts I’ve experienced have me as happy as a clam.

There are many philosophies, techniques, and opinions when it comes to nutrition and exercise. I have my own as well.

I have lightened up over the years…thank goodness.

I focus on placing a bit more emphasis on educating others with what I have studied and share my own personal experience, versus trying to influence someone to be the way I feel they should be. (It’s ok to get a little influenced as you continue to read this amazing article on Crossfit workouts 😉 )

In my opinion, as long as you are free of serious injury and illness, and have some foundation of  exercise awareness and form, consider checking out one of your local CrossFit “boxes” to experience fun, encouraging, and challenging CrossFit workouts.

Crossfit has received plenty of bad press and been hit on the head repeatedly like a hammer craving a nail.

Here is an essential excerpt from my article published on titled “4 Powerful Perks of CrossFit Workouts”… [Read more…]

Confused About The Caffeine In Coffee?

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I was sitting with a friend the other day in the perfect Arizona weather, drinking a lovely Cup O’ Joe. We started gabbing about the amount of caffeine in coffee. (Picture a couple Jews, somewhat like Mike Myers old SNL “Coffee Talk”)

She made a funny comment to me regarding the tiny yet robust espresso that I was savoring.

“How can you drink that stuff, it’s so strong!” she belted out. “Plus, you are going to be vacuuming the ceilings when you get home!”

With a giant coffee smile I shared with her that I truly enjoy the slightly bitter taste of coffee. I was eager to sit and enjoy our time together, and was trying to avoid a side tracking nutritional monologue that I sometimes get myself into.

After her nutritional proving, I eventually started sharing details about how the caffeine in drip coffee is usually more than espresso (depending on the size and amount of course). Her facial features resembled a first time coffee drinker downing the bitterness for the first time. “You are off your rocker!” she replied to me.

Our conversation was lively and fun, with us turning to the internet to get a glance at articles sharing the caffeine in coffee numbers.

After doing a bit of detective diving, we decided to go with the mainstream Mayo Clinic website. If you look around, you will find that the caffeine in coffee numbers vary a bit but are fairly close.

According to their site, “The actual caffeine content of the same coffee drink can vary from day to day – even at the same coffee shop – because of various factors, such as roasting and grinding as well as brewing time.”

Here are some of the numbers from the Mayo Clinic’s site, regarding what you are sipping on…

[Read more…]