Stockpile this

Stockpile This…

The world is becoming a bit more chaotic day by day. Whatever your belief on the reasons why things have gone this far, the COVID-19 virus has been declared a global pandemic by the WHO.
Are you being told to prepare for lengthy stays at home? Many people are. Now, it’s been quite some time since I was a boy scout, but I do remember my survival training did NOT include stockpiling toilet paper. Perhaps things have changed in this internet age?
Anyway, other than the obvious needs that we humans have including clean air, clean water, stored food that you and your family can dig into over the next (uncertain) length of time (likely minimum of 6-8 weeks).
It’s important to make sure you have decent quality, non-perishable, store-able calories adequate for you and your family.
Very importantly, the main difference with Rationing vs. Fasting is that fasting is planned and as a result we know when we are expecting to start consuming food again, however in Rationing we do not know for sure the end point when we will start consuming food again. Also, Fasting is usually an individual experience and Rationing (unfortunately) likely involved your whole family and everyone in your household.
Most people don’t need the research to know the order of priority that their needs are in descending order clean air, clean water, stored food, shelter, defensive weapons, etc… Interestingly, the data is quite clear about length of time for survival without air (obviously), without water (usually 2-4 days dependent on genetics and environment, etc…). However, there is a more considerable variability in survival time without food.
Now, assuming that you’ve taken care of clean air and water and have a stockpile of non-perishable foods, you and your family are probably ready to hunker down for a few weeks to a couple of months. Additionally, there are many other sites that cover how to prepare for these SHTF scenarios way better than I can, I’ll list a few below… tell them I sent you. However, I do want to add one thing that I haven’t seen listed readily in my research of this topic, and that’s this… be sure to stock up on a solid multi-vitamin. Any complete spectrum multivitamin will suffice.  It’s important to remember that when you are consuming a reduced calorie diet, either by choice or due to circumstances (i.e. Rationing), continuous reduced calorie intake increases the risk for micronutrient deficiencies including vitamins and minerals. Therefore, make sure you have a solid multivitamin and mineral supplement for you and each member of your family. This should help prevent, at least for some time, any micronutrient deficiencies that might normally occur with reduced calorie intake and reduced variety of food stuffs.
I truly hope this post finds you well and that you and your family remain safe and strong during this crisis or whatever it is.
God Bless you and your family.
Cheers.
Dan T

Evidence for Tools in the Toolbox

A quick one today. I will take a brief look at a recent study in the American Journal of Clinical Nutrition examined Intermittent Fasting (IF), Paleolithic diet (PD) or Mediterranean diets (MD) and compared results of weight-loss and other biomarkers of health and disease.

Methods were as follows:

  • Subjects (250 overweight, otherwise healthy adults chose the diet protocol they were to follow (tools in the toolbox) and attended an individualized dietary education session (30 mins) on their chosen protocol. 3-day intake records, weight, body composition, blood pressure, physical activity (0, 6 & 12 mo) and blood indexes (0 and 12 mo) were assessed.

  • Subjects chose which diet protocol to follow for the year. Choices were made as follows: Initially – 54.4% – IF, 27.2% – MD & 18.4% – PD; Of these the following were still following their original choice at 12 mo: 54% – IF, 57% – MD & 35% – PD.

The significant outcomes after 12 mo were as follows:

  • Weight loss: -4.0 kg IF, -2.8 kg MD & -1.8 kg PD.

  • Due to substantial drop out – these results might be over-estimated by ≦1.2 kg.

  • Adherence to the chosen diet increased mean weight loss by 1.1, 1.8 & 0.3 kg, respectively.

  • Glycated Hemoglobin (A1C) (mmol/mol): -0.8 in MD, however, between group differences in most outcomes NOT significant.

My 2 Cents:

There is a motivational bias inherent in this study, which is mentioned and estimated for effect, but cannot really be accurately, practically measured. It is that the clients are choosing their preferred diet protocol and that the individuals who completed the trial, possibly had pre-existing motivation above normal vs. those that dropped out. Although, this is obvious to say, it could have been partially captured with a simple psychology/belief test/survey at baseline. Then the effect of these values could have been better quantified and (at least) statistically controlled for.

The rest of the findings are more or less what I would expect. All the plans are reasonable and relatively well balanced in terms of intake of nutrient-dense foods in their approach.
All produced significant improvements in weight reduction and non-significantly improved some metabolic markers that were measured.

However, the biggest difference was the adherence rate. These were in descending order MD, IF & PD. MD & IF had very similar adherence rates (57 vs. 54%, respectively), while PD was lower at 35%. This could be due to 2 main factors. 1) Mainstream medical acceptance and promotion of the MD and denouncing of “alternative diets” (i.e. PD and even IF) could have confounded the adherence rates; 2) The higher dietary restrictions present in the PD also likely played a role in the lower adherence rate to this protocol.

Conclusion:

So, my conclusion is this. As long as you are otherwise healthy and trying to prevent metabolic and other health problems rather than treating them, any of these diets and other are all fine for achieving the goal of weight loss, body composition improvement and improvement of biomarkers of health and disease over the long term.

The most important predictor of success is whether or not you will adhere to the diet or not. A diet/lifestyle change does you no good if you don’t stick to it. Given this, one could argue that it’s important that you choose a diet and lifestyle plan that you will be able to stick with.  I’ve already written about the benefits of IF and how much easier it is, in my opinion, to stick with (here).

That’s all for today.

If you are looking to make changes, be sure to subscribe to my site for more useful info and check out my store (here) and contact me if you want help choosing a diet and lifestyle plan that will give you the best odds of success.

Cheers and see you next time!

Dan T


Citation

Michelle R Jospe, Melyssa Roy, Rachel C Brown, Jillian J Haszard, Kim Meredith-Jones, Louise J Fangupo, Hamish Osborne, Elizabeth A Fleming, Rachael W Taylor, Intermittent fasting, Paleolithic, or Mediterranean diets in the real world: exploratory secondary analyses of a weight-loss trial that included choice of diet and exercise, The American Journal of Clinical Nutrition, , nqz330, https://doi.org/10.1093/ajcn/nqz330

Keto with Caution

Ketogenic diets have become an incredibly hot topic as of late.  Many people swear by them, and many people will tell you to avoid them at all costs.  What’s the deal? Is it a good diet or a bad one?  Should you try it, or not?  I’m sure you’re at least partly familiar with a ketogenic diet, as there are literally 41,900,000 results (Google “ketogenic diet”) on them at the time of writing this article.

This post will examine these questions and more and focus on information that is not currently as widely known, in my opinion.  Enjoy!  Subscribe for more!  Cheers!

Dan T

I look at Ketogenic diets like I look at all diet/lifestyle strategies.  It is a tool in the toolbox that might be useful in helping you or others achieve their goals of weight and metabolic management.

When deciding on whether this diet is for you or not, it’s important to take a critical look at (possible) pros vs. Cons of the following this protocol.  I’m sure most of you are aware of this diet to some extent and have heard about the bulk of the pros that are often reported, and you might have heard more negative information about this diet lately.  Here are some of the pros and cons that have become more well known  lately.

Importantly, this diet is medically recommended in some situations including, but not limited to Epilepsy, Cancer/Oncology, Migraines, CTE/Concussions/ABI, MS, T2DM, etc…  With most of these conditions it is important to consult with your personal health practitioner who knows your case and situation well.

A well designed and executed ketogenic protocol has been shown to help decrease weight and help improve blood sugar regulation in people with type 2 diabetes as well as decrease many of the symptoms of metabolic symptoms.

However, in terms of using the ketogenic diet for weight loss, which has regained popularity over the last five years or so.  Newer evidence shows that “cheating” while on a keto diet can have large downside.  Remember that when you are consuming a ketogenic diet you are eating almost no carbohydrates, moderate (not high protein) and very high amounts of fat, therefore your body has adapted to almost exclusively burning fat as a fuel, which is the whole point of the protocol. Specifically, when you are keto-adapted (fat-burning) your enzyme profile has changed such that you are efficient at burning fat for fuel, but not good (immediately anyway) at burning sugar for fuel.  Therefore, if you “cheat” with highly refined carbs, which is what most people who cheat on diets would do, your existing enzyme profile will preferentially shuttle the excess carbohydrate to be stored as fat specifically in the liver.  This can act to increase fat infiltrates in the liver and subsequently increase metabolic risk and symptoms of metabolic syndrome.  So, it is important to be aware of this risk.

There are also some deficiencies that can occur with a prolonged ketogenic diet.  The most common include, but are not limited to: Sodium, Potassium, Magnesium, Calcium, B-Vitamins (especially Folate), Iodine, Iron, Phosphorous, and Zinc.  It is important to be aware of this risk and take measures to prevent/reverse these deficiencies.

Low carbohydrate diets have been shown to decrease/trim back gut microflora indiscriminately, which can be beneficial (or not), if someone has a high concentration of obesogenic gut bacteria, and wants to change to non-obesogenic ones, but if the diet persists, the growth of beneficial and desired gut bacteria are inhibited as well.  There has been some evidence that this decrease in gut microbiome might lead to decrease longevity and negative health outcomes over time.

Do we need carbohydrates to be healthy

Based on my review of the literature, evolutionary biology seems to suggest that we evolved to consume between 50-150 grams of carbohydrates per day, but in a typical Western Diet (SAD) people consume between 250 – 500 grams of carbohydrates per day, which is comprised of a never present before in history amount of significantly refined and processed carbohydrates.  If nothing else, it’s important to lower the amount of refined carbs and focus on real foods (which will naturally lower carbohydrate intake).

Additionally, evolutionary bio also suggests a cyclical ketogenic diet would have been the norm – i.e. we would eat carbs when they were available and there would have been almost none available over the winter months (depending on where we were located geographically).  Obviously, our genetic history would affect this (I.e. people descended from more equatorial cultures would consume more carbohydrates on a regular basis).

Lastly, it’s important to realize that a ketogenic diet is a means to an end (I.e. fat loss).  Ketosis is the main mechanism that is required for fat loss.  Importantly, we can enter ketosis in several different ways, a ketogenic diet is only one of them.  Others include, but are not limited to calorie restriction, intermittent fasting and simply a lower carb diet (not necessarily ketogenic).

Therefore, whether or not you should use this diet to move towards your goals, is really up to you.  If you’re otherwise healthy and have access to self-quantifying tech, then you could definitely give it a shot, but for most, to whom this tech might be inaccessible or if you have any concerns or questions about it, then you should definitely consult a health professional that is familiar with your case and situation.

I hope you find this information useful.

Feel free to comment below with your experiences, thoughts, concerns, impressions of Ketogenic diets.  I look forward to seeing your comments.

Take care and talk to you in the next one.

Cheers.

Dan T

Citations

Koskinski, C and Jornayvaz, FR. (2017). Nutrients. 9. 517.

Paoli, A. (2014). Int. J. Environ. Res. Public Health. 11. 2092-2107.

Iacovides, S and Meiring, RS. (2018). Trials. 19-62.

Canadian Nutrition Services Website Survey

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Cheers.

Dan T

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How to avoid Resolutionism

How to avoid Resolutionism

One of the most common things that I run into when consulting with clients is that around this time of year, they become goal-focused and start to look back at their previous year and what goals they hit and those they didn’t and then for at least a short time they focus ahead on the upcoming year and the goals they would like to achieve.  This is a yearly ritual and it is good to have this focus.  Of course, the problem is, however, that in many cases this is the extent of their goal setting habit.  Once per year for a short time or even one evening or day and maybe even while having a few drinks and then their life gets back to it usual hectic pace and the goals fall away.

The purpose of this post is to systematically attempt to give you tools to prevent yourself from falling into the trap of resolutionism (or failing to achieve your goals). Here are the strategies I’ve seen work best for clients, friends and myself.

1) Set a SMART goal.

This is the old acronym that suggests setting a goal that is Specific, Measurable, Attainable, Realistic and Timely or Time-based.  This is the basic standard by which goals should be set in order to have any chance of successfully achieving them.  I discussed SMART goals in a previous post HERE.

2) Think ahead and plan for potential obstacles.

This is a huge step that almost nobody takes. By itself, it can be the difference between achieving your goals and failing to do so.  It is exactly how it sounds.  Figure out what might get in your way from achieving your goals and create plans, alternative steps, etc… to help you deal with that in the moment. The statement failing to plan is planning to fail can also apply to this step for sure.

3) Enlist an accountability partner.

This person/group’s role is to help you through the tough times and to hold your feet to the fire if you’re not making progress as you would like to. They are often also seeking similar goals as you, and in this way can be leaned on, and you by them, when times become challenging.  This is an invaluable resource.

4) Share your goals with those closest to you.

This step is key. It could be your family, room mates or co-workers or all of the above. Mainly, the people who you interact with on a daily basis. It’s key to share your goals with them, because you will be changing the usual daily dance that happens in the way you interact with those closest to you and they need to know why, so they can either choose to get on board and support your or not. But they need to be able to make an informed decision. This way, if you choose to not partake in the office Friday pizza day, or wing night at supper with the family, they will understand why and not put heaps of peer pressure on you because they think you are rejecting their love.1) Set a SMART goal.

5) Burn your bridges so you can’t retreat.

This is a major step – it could take many forms. One of the best, is to take before photos and share them with friends/family/groups that can keep you accountable and then post your follow up photos as well.  This is great, because if you don’t do the work, your results won’t improve visually and people will hold you accountable for this.

I hope you find this post useful and that it will help you to avoid being a Resolutionist and actually be one of the few who sets a goal and achieves it!

Cheers and all the best in 2020!

Dan T

Be sure to purchase private session/meal planning and education to help me keep the site going (here).

How to get the most out of your fast

How to get the most out of your fast

One of the questions that I get asked a lot is “are there anyways to boost your odds of success when using intermittent or alternate day fasting?”

The answer is yes, but as to what specifically to do, that will depend on your buy in level and your health overall.

Remember that I do a combination of intermittent and alternate day fasting (which I will refer to as Ketofast as per Dr. Mercola’s book of the same name (here)) so I do things regularly to “get the most” out of my fasting days and my intermittent fasting window.

In my experience, here are the things that I do and I’ve seen clients do to “get the most out fasting”:

1) Sleep off hunger.

2) Get enough water.

3) Aim to control stress.

4) Create rules that work for you so you can achieve your targets.

5) Exercise, not too much, but at the right times to utilize optimized hormones.

6) Share with friends, family and support people.

I will explain each of these points in more detail below.

1) Sleep off hunger.

This is pretty straight forward.  This refers to going to be a bit earlier when you are able to and if you are feeling extra hunger during a fasting period (intermittent or day).  This will decrease your hunger pangs during an often difficult time, and it will help you catch up on sleep.  Interestingly, if you, like many are trying to use fasting as a strategy to prevent (usual) winter weight gain, then going to bed early in and of itself can help decrease carb cravings that can occur when our awake hours are the same during the shorter days and longer nights of winter vs. the summer.  See my post on Dealing with SAD (here).

2) Get enough water.

It really goes without saying by this point that adequate hydration is absolutely critical for health and if someone is attempting to lose body fat and also purposely eat fewer calories over a period of time, increasing your water intake can be invaluable in helping you achieve these goals by helping to decrease the intensity of hunger pangs that occur, and giving you adequate water to allow for flow of any toxic substances once stored in your fat to flush out of your system.

3) Aim to control stress.

There is a large relationship between increased stress and increased hunger in many people (CITE).  It is important to have strategies that you know you can use (including primary and fall back ones) that do NOT require food or beverages in order to deal with stress/de-stress.  This way you separate nutritional intake from stress management and should be able to avoid the increased intake of starchy or sweet “comfort foods” that is all to common now a days.

4) Create rules specific to you that will help you achieve your goals.

This is where you get to be as strict or as flexible to the concepts of a fast as you can handle.  Remember, there are obviously greater benefits the more strict you can adhere to it, but I’m practical and a realist and have been to this rodeo before and know that if we practice “all or nothing” thinking that more often than not people just quit (the nothing part of it) and will get net zero benefits.  A prime example of this is coffee intake during fasting hours.  Obviously, this will slightly break your fast, however, I do this myself with cream (sometimes a fair amount) and still am able to get results.  Maybe it took longer for me to get my results than if I drank black coffee or none whatsoever, but I like coffee, so to heck with that.  I chose a specific plan that allows me to stick with my fasting program and set myself up for success rather than failure.

5) Exercise, not too much, but at the right time to utilize optimized hormone patterns.

Obviously, when you are eating a controlled amount of food (or none at all) it’s important to not increase stressors on yourself too much, otherwise you could stimulate increased hunger hormones or even become injured. But, during and after these controlled fasts your hormones (if operating normally) will be primed for fat burning (during a fasting window) and also (after a fasting window with a bit of adjustment) muscle building.  You will have to experiment with different workout times and protocols to find what is best for your goals.  Obviously, if your goal is to get leaner, your strategy should take advantage of the fat burning hormones during a fasting window (especially towards the end). While, if your goal is (re) building muscle then your protocol should take advantage of the anabolic hormones that can be present after breaking your fast (using highly protein foods, which I will cover in a future post).  Bottom line try out some exercise protocols well suited for your goals and see if you can enhance your results using a good fasting protocol.  NOTE: You might need to adapt a fasting protocol first, then integrate an exercise program once you are comfortable and reliable with fasting.

6) Share with friends, family and support people.

This is one of the most important elements of behavior change success.  The will to succeed and to execute a behavior plan definitely comes from within, but especially if you interact with people on a regular basis, it’s important to explain to them what it is you are doing, to what end and how what they do might help/hurt you.  In this way, you eliminate excuses for yourself and help to enlist any of those in your life who are willing to help you in one way or another.

If you find this information useful, subscribe to my site if you haven’t already and share this with everyone you know.

Yours in fitness & health!

Dan T

Holiday Survival Guide 2019

This time of year, it’s very difficult to go anywhere socially, without running into a barrage of treats, snacks and delicious baked goods, all of which can make sticking to your goals/program/protocol very difficult.

As someone who works in a hospital setting, I can tell you from first hand experience that during the holiday season nursing stations become veritable mine fields of sugary snacks and delectable pastries.

This is just the way it is. Here are some tips/strategies to help you better navigate and survive these and other common pitfalls that you will likely encounter at holiday time. Hope they help you move towards your goal or at least minimize the damage (I.e harm reduction) during the holidays.

1) Know your plan and stick to it.

Try to choose the best tool that works for you and your physiology in order to burn fat minimize your hunger and psychological temptations, etc… For example, some people do better with avoiding treats at the office if they have regularly scheduled healthy snacks, while others limit their eating window and ONLY eat during this window (like me), and some do best with eating only WHOLE foods and therefore skipping anything refined or processed (especially carbs) altogether. As I said, this is an individual choice and YOU will have to make it… As it say in the US Olympic training facility – Know Thyself. We are not debating each dietary protocol in this post, remember in an earlier post I mentioned that they are just tools in your toolbox and that most (within reason) can work for people as long as they stick to them. Well, this is the challenge of sticking with a plan in spite of holiday treats.

2) At holiday parties.

Once you have your work and regular social environments dialed in, it’s time to shift our focus to holiday parties. Importantly, remember that these are the minority of time vs. #1 above for most people, and in fact, these can be a bit easier to navigate with a little planning, because often there are multiple courses of foods to choose from. First of all, we can attempt to compensate for the increased stress, calories, sugar, etc… during this time by increasing our stress management strategies, better sleep and really dialing in our nutrition and exercise when we are NOT at a holiday party. During the party itself, plan an eating strategy to attempt to increase satiety (fullness) and metabolism as much as possible (not a perfect solution, but should help a bit and not make everyone in the family start pointing fingers). The strategy is simple, try to drink as much calorie free beverage as you can, outside of the wine and spirits that you will likely partake in, and when it comes to the food, limit the before and after snacking, and LOAD up on high protein (I.e. Turkey, Ham, etc…) and higher fiber (I.e. all but the candied vegetables) food items for 1-2 plates, then re approach and have a sampler plate of all the attempts at giving you the diabetes from various family members (I.e. delicious pastries, cookies, candied vegetables, etc…). This way, no one is mad at you, you are still in the will, and most importantly you give some holiday love to everyone while still attempting to love yourself.

3) Use your time off for more than just CHILLIN’

This is a critical piece of the puzzle for most and can truly be the different between achieving their goals and not achieving them. Here is the lifestyle pyramid I created and presented in previous post. Time off is perfect for attempting to dial in the components of your lifestyle pyramid that need improvement. You can read the complete post on my lifestyle pyramid here and see diagram below for reference.

Even from a quick glance at the lifestyle pyramid it is obvious that Sleep is the most impactful part of a person’s lifestyle, and sadly it is often most neglected during the holiday season. Dial that in, as much as you are able to, even if it means going to bed around 1 hour earlier during the holiday season. In a way this is part of your compensation (like exercising more and handling stress) for some of the poor nutrition you might be facing.

It might take some chunk of time to figure out where you are best served to focus on, however, in my experience, if you choose right, then you get a pretty big return on your time investment, so it works out well! Remember the hierarchy of this pyramid is pretty true to life (I.e. Sleep is the base and therefore critical; Stress management is next; followed by nutrition; then exercise; community and last supplements and super-foods.

I hope that you are able to use the tips in this (brief) guide to help you survive the holidays wherever you are and that your goals survive as well!

Merry Christmas, Happy Holiday and I’ll see you in the next one!

Dan T

Dealing with SAD

Dealing with SAD

This time of year, there is a definite change in mood for many when the days get much shorter and the nights get longer. The change in daylight that we experience over the winter months is important to the cycle of the seasons for the earth and is also, believe it or not important to human beings in order to signal that the season has changed to the most barren of all (from an available food point of view). Of course, nature does not signal us in order for us to ignore that signal, but rather we must heed the signal that she is sending.
It is very important, then to focus on this phenomenon since there is a significant prevalence of seasonal affective disorder (SAD) across the developed world and furthermore, most people tend to gain weight (either slight or significant) over the winter months. Well, I’m here to tell you that I believe if we pay attention to, translate and act on the message that nature is sending us (rather clearly I might add), then we can break this cycle and create a healthier cycle and one that’s better for all in the long run.
Let’s start by taking a look at the message that nature is sending. It’s quite simple, isn’t it? When the days get shorter due to shorter daylight hours and longer dark hours, it’s clear that the growing season is over for that year. This used to be quite obvious, but technological advancements including the light bulb, refrigeration and easy access to highly processed foods have made it very easy to get high carb foods at any time during the year and to go to bed at the same time in the dead of winter as we do in the middle of summer. These all pose interesting problems to our health, performance and longevity.
Interestingly, one of the cheapest and quickest fixes that I’ve seen for winter-time weight gain and even to help prevent/deal with SAD symptoms is to go to bed around 1 hour earlier in the winter months vs. The summer months. Often SAD appears to be caused by having the same amount of awake time during the winter vs. The summer and therefore ignoring the signal that is sent by nature turning the lights off earlier in the winter vs. The summer. Through this strategy we do 2 things. 1) We dial in sleep, which is the base of my health & wellness pyramid (see link here); and 2) We start to simulate the hibernation that our bodies are looking for during the longer nights of winter. In fact, sleep is currently being studied as a potential treatment target for SAD (Wescott DL, Soehner AM and Roecklein KA, 2019).
Honestly, just try it out as best you can and see what it can do for you. Sign in and let us know how it works(ed) for you in the comments section.
Be sure to subscribe for more practical and evidenced-based info.

Citation

Wescott DL, Soehner AM, Roecklein KA, 2019. Sleep in Seasonal Affective Disorder. Curr Opin Psychol.

New Research Take 1

New Research Take 1 – Review of Research Article Dated October 20th, 2019

This is my brief take on a article recently published in Molecular Metabolism and outlined on Medical News Today.

A recent study in Molecular Metabolism (Togo J, et al. 2019) examined a genetic breed of mice predisposed to metabolic perturbations (C57BL/6J mice). Sucrose was given either as a solid (in pellet chow) or as a liquid for 8 weeks and changes to body weight, body composition, energy intake, expenditure, glucose and insulin tolerance, expression of sweet receptors on tongue, as well as glycogen and fat contents of liver. Observations included: a) Body fat gain was seen with intake of liquid sucrose but not the equivalent amount of solid sucrose; b) Glucose intolerance was correlated with body fatness and not sucrose intake; c) Liquid sucrose contributed to increases to hepatic (liver) fat as marked by increases in PPAR (gamma) expression. This study supports prior observational studies (LIST) that implicated sweet beverages in weight gain, body fat increases and progression of metabolic syndrome into type 2 diabetes.

Some of the theories put forth by the authors include no relationship between liquid sucrose intake and total energy intake by concomitantly decreasing solid food intake, changes to hepatic fat levels and metabolism due to liquid sucrose intake. Furthermore, intake of solid sucrose (even at 73% calories) resulted in significant up regulation of sweet taste receptors, however no changes were observed with liquid sucrose intake.

The study concludes that the mode of dietary sucrose delivery has a significant impact on regulation of body composition in C57BL/6J mice. Sucrose consumption in solid form (even at 73% calories) did not lead to increased food intake. As a result, mice fed solid sucrose were leaner & more metabolically healthy, possibly due in part to up-regulation of sweet taste receptors. Contrarily, the liquid sucrose intake was responsible for greater body weight gain and body fatness, and accumulation of fat in the liver, while suppressing hepatic insulin receptor substrate 2, which correlated with higher serum insulin levels, that were related to impaired insulin action and perturbed glucose homeostasis with elevated adiposity.

My 2 cents:

This seems to be a well designed study that corroborates previous suggestions that beverages high in sucrose could contribute to increased body weight, body fatness, hepatic fat accumulation, worsening glucose tolerance and overall seems to increase the risk for metabolic syndrome and type 2 diabetes.

Obviously, we can’t go basing our whole life on one study (and who would want to), but the this in combination with previous observational studies and some common sense blended in, should suggest that we could all be healthier if we cut down on the amount of sugar/processed foods that we consume regularly. And, sucrose containing beverages are highly processed.

Citation:

Togo J, et al. 2019. Impact of dietary sucrose on adiposity and glucose homeostasis in C57BL/6J mice depends on mode of ingestion: liquid or solid. Molecular Metabolism. Article recently published in Molecular Metabolism and outlined on Medical News Today.

An Excerpt from Intermittent Fasting for Metabolic Flexibility and Fat Loss

An Excerpt from Intermittent Fasting for Metabolic Flexibility and Fat Loss

I’m always reading and researching on various strategies and concepts to help me control weight, improve metabolic health and get strong and fit. I’m excited to say, I’ve been trialling an interesting concept lately that seems to be working very well for me at present. If you want to know more, simply sign up on my home page and you will receive a multi part email series including all the details. Enjoy the teaser below!

Yours in health, wealth and fitness.

Dan T

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What if I were tell you that I was able to come back from vacation with my family (3 young kids including 1 under 2) and my beautiful wife by driving for 15 hours straight at 216 lbs, which is the heaviest I’ve ever been (and not jacked bro). And during that drive I figured out a plan and gained the motivation to proceed to drop 21 lbs in 1 month/31 lbs in 2 months, without really giving up many of my favourite foods (at least not every day). And now I’ve been working to build up my muscle mass as well. Would you be interested in learning more?

If you’re still reading, I will assume that you are interested.

Anyway, I achieved this progress so far, by simply implementing a step by step strategy focused on time restricted eating (TRE) / intermittent fasting (IF) and combining this with carefully planned alternate day fasting (ADF) helped me lose 31 lbs in 2 months.

Anyway, if you’d like the whole story, simply sign up on my homepage and you will receive a breakdown of my specific protocol broken up over a few days in your Inbox. Additionally, once you sign up, you’ll also receive regular updates on the cutting edge nutrition research, personalized meal planning tools and strategies and fitness and health products, strategies and tips, as I create them. Enjoy. See you soon!

Dan T

Welcome Back to New and Improved Dan T

Welcome Back to New and Improved Dan T

Dan T here. Things are starting to come together and I’m ready to start posting regular content here, and am in the process of launching my new estore including services that I offer. I’m also exploring the idea of relaunching a podcast with perhaps both an audio and video version.

Quick updates. My wife and I welcomed our third child, who is now almost 2 years old. So, along with our 2 other kids, things have been quite busy here. Work is getting increasingly busier and busier, with, of course no performance incentives to speak of – ahhhh socialized medicine.

Anyway, I’ve been strategizing on different ways to bring you better, more personalized nutrition and diet interventions at reasonable prices. I’ve researched different ways to cover the costs of my web presence and cover some of my time in order to allow me to spend the time away from my amazing family in order to bring you cutting edge information, personalized meal planning strategies and sharing the latest nutrition and health concepts, as well the latest fitness and health products, strategies and tips.

To get you started be sure to sign up to my site for updates and I’ll share with you the exact strategies I used to drop 30 lbs in 2.5 months at age 46. This could help you get started on your journey improving your metabolic health and weight.

I’m excited to be back. Will post again soon.

Yours in health, performance and longevity.

Dan T

Your lifestyle your choice

Your lifestyle your choice

Over the last 14 years of experience as a Dietitian in Ontario, Canada, I’ve developed a few useful tools/concepts to help clients better achieve their goals.  During these thousands of interactions, some very striking trends/associations emerged.  As this “model” evolved, research started to provide evidence for the components of overall health and goal achievement.

Probably the biggest distinction that I’ve made during my 14+ years as registered health professional (Dietitian and Trainer) is the fact that when I am helping a client improve their health, performance and longevity (HPL), most of the time, I am doing this through behavior change tactics aimed at changing lifestyle behaviors. In fact, whenever someone was hitting a wall and their success was halted, it often was due to not paying enough attention or dialing in other lifestyle strategies on this pyramid.

So, I’ve compiled these lifestyle strategies into this image that I have called “Dan T’s Lifestyle Pyramid” (patent pending).  I have been teaching this for the last 4 years to clients both privately and in the public sector and it seems to be increasing the likelihood of success for clients achieving their goals.  Many of these are self explanatory, but here is a brief explanation of each one.

It is a pyramid because each behavior/strategy is dependent on the ones below it. For instance, you can see that sleep is the most important behavior to dial in.

Strategies to improve your odds for success in body composition improvement.

1) Sleep – Best results achieved by:
A) Sleep in a pitch black room.
B) Disconnect about 1 hr before target sleep time.
C) Have a night time ritual that signals to your brain your winding down for the night.
D) If you read using a phone/tablet – use the TWILIGHT or similar blue-light blocking app.
E) Don’t eat for 2-3 hrs before bed and DON’T eat carbohydrates or sugar.

2) Stress Management – Best results achieved by:
A) Mindfulness/Meditation – around 10-20 mins per day.
B) Exercise as stress-relief.
C) Have at least 3 strategies that work consistently for you – that way you can cycle through them.

3) Nutrition – Best results achieved by:
A) Lower carbohydrate intake (100 g or less per day) – Most importantly, no sugar or refined grains – if you have type 1 Diabetes be sure to consult your practitioner about how to change your carb intake and med intake to match.  Try it for 30 – 60 days and see how you feel.
B) Adequate Protein intake (aim for 80-150 g per day). If your appetite is higher, then try to quench it with more protein intake.
C) Adequate high quality fat – eliminate industrial seed oils and focus on olive, grape seed oils (lower temp) and coconut oil & grass fed animal fats (ghee, butter) (high temp).
D) Eat adequate green vegetables (slightly steamed or fried in oil).
E) Reduce Portion sizes, especially of carbohydrates and fats.

4) Exercise – Best results achieved by:
A) High intensity interval training (HIIT)/Tabata.
B) Lift heavy (for you) weights – ladies, you too (don’t worry, you won’t get bulky).
C) If you are totally unconditioned, then start by walking 15-20 mins daily and slowly increase the length or increase the intensity (with less time).
D) Aim to DO something (even walking) EVERYDAY! Lifting 2-3 x/wk and HIIT once/wk.

5) Supplements & Superfoods – Best results achieved by:
A) Marketing dollars are spent here most. Evidence is sporadic at best.
B) Reality is only Fish oils (1-4 g/d of DHA + EPA combined) and Vitamin D are ESSENTIAL for us. The rest are really icing on the cake.
C) Protein or Isolate to ensure adequate Protein intake.
D) Save your money UNTIL you dial in the lifestyle behaviors, then you can try this supplement or that.

I’m not just the lead dietitian of DanTRD.com, I’m also a client… My Story…

It was during the first 3.5 years of my daughters’ lives (we have 2) and they are currently 6 and 4. During those years, as expected, sleep was hard to come by. Add to this, that I was commuting 2 hours daily (I lived 1 hour from my job at the hospital even before the birth of our first daughter) and it was a recipe for body fat gain, which was exactly what happened to me. I went full-blown paleo at one point and was working out 3 mornings/week and was only able to maintain my weight, but not lose. Eventually, we moved closer to my job, which cut my commute immensely and our daughters started sleeping through the night. That’s when my body composition started improving. So, as you read my nutrition tips, keep in mind the lifestyle pyramid.

So, y’all … we have a mission here today and I’m sure that you’re simply being on this website demonstrates your commitment to this ideal of constant and never-ending improvement (CANI). We all must put our health and self-improvement of our physical and emotional well-being first and foremost so that we can be there for the other people in our lives that are important to us.

Lastly, it’s critical to reiterate when we discuss all of these strategies for improvement of HPL that we remember that these nutrition changes are part of larger lifestyle strategies, which I describe in my piece on the lifestyle pyramid. So that’s my quick reference guide to healthy eating for the modern man! I hope it helps you create the lasting change you want to your health, performance and longevity!

So that’s my quick reference guide to healthy eating for health, performance and longevity for the modern man! I hope you enjoyed the information.

Be sure to check out my recently relaunched web-site DanTRD.com for the latest health and nutrition information, video & podcast episodes and product reviews. You can check that out here.  I look forward to helping all of you take your health and nutrition to the next level.  You can also book a session with me either remotely or locally.

Citations for this Article

1. L. Knutson K, Van Cauter E. Associations between sleep loss and increased risk of obesity and diabetes. Ann N Y Acad Sci. 1955:287-304. doi:10.1196/annals.1417.033.Associations.

2. Nedeltcheva A V., Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines adiposity. Ann Intern Med. 2010;153(7):435-441. doi:10.1059/0003-4819-153-7-201010050-00006.Insufficient.

3. Spiegel K, Knutson K, Leproult R, Tasali E, Van Cauter E. Sleep loss: a novel risk factor for insulin resistance and Type 2 diabetes. J Appl Physiol. 2005;99(5):2008-2019. doi:10.1152/japplphysiol.00660.2005.

4. Drapeau V, Therrien F, Richard D, Tremblay A. Is visceral obesity a physiological adaptation to stress? Panminerva Med. 2003;45(3):189-195.

5. Laforge RG, Velicer WF, Richmond RL, Owen N. Stage distributions for five health behaviors in the United States and Australia. Prev Med (Baltim). 1999;28(1):61-74. doi:10.1006/pmed.1998.0384.

6. Luscombe-Marsh ND Wittert GA, Keogh JB, Foster P, NM. Carbohydrate-restricted diets high in either monounsat-\rurated fat or protein are equally effective at promoting fat loss and\rimproving blood lipids. Am J Clin Nutr. 2005;(1):762-772.

7. Nicklas BJ, Wang X, You T, et al. Effect of exercise intensity on abdominal fat loss during calorie restriction in overweight and obese postmenopausal women: a randomized, controlled trial. AmJClinNutr. 2009;89(1938-3207 (Electronic)):1043-1052. doi:10.3945/ajcn.2008.26938.Am.

8. Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011;2011. doi:10.1155/2011/868305.

9. Trapp E, Heydari M, Freund J, Boutcher SH. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes. 2008;32(4):684-691. doi:10.1038/sj.ijo.0803781.

10. Joranby L, Pineda KF, Gold MS. Addiction to Food and Brain Reward Systems. Sex Addict Compulsivity. 2005;12(2-3):201-217. doi:10.1080/10720160500203765.

<<<<>>>>

EP43 CMOH ALL GOOD THINGS

EP43 CMOH ALL GOOD THINGS
twitterimage

Hi guys!  After much consideration and thought, I’ve decided that it’s time to put this show on pause until further notice.

I’ve thoroughly enjoyed doing these PODCASTS, but they are a significant amount of work and at this point are not generating any money for me, so I can’t justify the time spent currently.  I am certain that I will come back, with more content, but right now there are some things that require my attention more.

The main factors are (in no particular order):

1) Increased the number of clients I help in the private sector, which is great, but when combined with my full time job at a hospital, is a large time commitment.

2) Several new research projects on the go at the hospital I work at, and obviously also related to my PhD.

3) I work off-shifts with my wife in order to be with our kids more and this is awesome and very fun but a significant chunk of time.

4) Working towards my personal training license and specializing in a few areas I’ve identified as very important.

5) I will be renovating the website in the near future and will notify all subscribers when this is happening and what to expect.

So, I hope that you can understand where my head is at and why it’s necessary for me to pull away from this PODCAST for a while.

Please continue to check back for new content on the site, because I will continue to write blog entries and even publish a podcast episode or two but NOT necessarily at REGULAR intervals.  If you are already subscribed to the web-site then you will be updated as new content is released, so rest easy.  I will definitely be publishing more recipes and pieces on psychology of making change, etc… in the near future.

Anyway, I appreciate you all taking the time to listen to me and this show and for checking out my blog.

Take care and we will be in touch soon!

Be sure to let me know your opinions & questions in the comments section for any of the content I’ve published. Also, please share this website and PODCAST with your friends if you think they might benefit from it.

Take care and be healthy, happy and prosperous!

Dan T

Listen to the Final (for now) Episode #43 here:

I hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to this site (in the margin) to be updated regularly on new content and you’ll get our free eGUIDE (coming soon)! Also, Like/ +1 us, SHARE & Subscribe today on STITCHER.

EP42 CMOH Playing Tetris and Eating Protein for health

tetrisEP42 CMOH Playing Tetris and Eating Protein for health

Hi guys! This week, Dan briefly geeks out about two interesting studies that were in the research recently.

The first study suggests that playing an engaging game like Tetris for even 3 minutes per day can actually decrease cravings for drugs and similar substances, behaviors like sleeping and sex as well as cravings for various foods.

The second study provides evidence that overweight/obese adolescents who normally skip breakfast actually lose body fat and prevent body fat gain, when they consume a high-protein breakfast vs. one that is low in protein.

I hope you enjoy my take on these two interesting studies.

Be sure to let me know your opinions & questions in the comments section. Be sure to keep posted for more awesome interviews and contests in the near future. Please share this PODCAST and site with your friends.

Enjoy the show!

Dan T

Listen to Episode 42 here:

I hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to this site (in the margin) to be updated regularly on new content and you’ll get our free eGUIDE (coming soon)! Also, Like/ +1 us, SHARE & Subscribe today on STITCHER.

Things discussed during this PODCAST

Study on Tetris decreasing drug and other cravings (here).

Study on the benefits of consuming a high-protein breakfast vs. a normal-protein breakfast in overweight/obese breakfast-skipping adolescents (here).

EP41 CMOH Rehash Interview with Anna Vocino

Anna VocinoEP41 CMOH Rehash Interview with Anna Vocino

Hi guys!  This week, Dan’s battling more serious laryngitis!!  As a result, we’ve got to rehash some old material.  I should be back with a new episode next week!

In this episode Dan gets to crush all over Anna Vocino (instead of Vinnie).  What’s not to like, she’s beautiful and has an amazing voice.  So much so, she is the first woman to be the Voice of ABC’s Thursday Prime Time line up!!!  Anyway, she is an incredible interview.  Absolutely a class act & extremely genuine!  After listening to this episode (& #10- Dan’s interview with Vinnie) it will be abundantly clear to you why her & Vinnie have had such incredible success with their Angriest trainer podcast.

Anna is a voice over actress by trade.  Below you’ll see a link to her site, where you can get a sense of the (many) incredible things she’s done.  During the interview Dan gushes a fair amount, probably because it’s his childhood dream to be an actor & particularly funny voices was his thing!!!

Anyway, listen in now to learn why Anna is so passionate about health & fitness (through NSNG) and why her & Dan believe that NSNG, Paleo and Low Carb/High Fat are quite possibly the solution for most!  She is so passionate about this lifestyle that she is creating an amazing NSNG cookbook.

Anna shares her success secret that has helped her turn her voice over career into high gear (recently) and Dan & Anna will challenge you and their followers on the internet to increase their odds of successfully changing their lives by using a principle via twitter/fbook campaign that they are calling #3omornings!  Listen in to learn about this critical key to success!

Listen to Episode 41 here:

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST!  Be sure to sign up to this site (in the margin) to be updated regularly on new content and you’ll get our free eGUIDE (coming soon)! Also, Like/ +1 us, SHARE & Subscribe today on STITCHER.

Things discussed during this PODCAST

Anna Vocino’s Professional Site (here).

Gluten Free Anna Site (here).

The Angriest Trainer Podcast (website) and (Itunes).

Robb Wolf’s site (here).

Dr. Sarah Gotfried hormone cure book (here).

The Health Bridge Podcast (here).

Dr. Pedram Shojai’s Origins movie (here).

EP40 Interview with the most Ethical Dietitian I know

EP40 Interview with the most Ethical Dietitian I know

On today’s show, I chat with one of the most ethical dietitians I’ve ever met, other than yours truly!  I’ve long been disappointed and annoyed by some of my colleagues and the organizations that represent my profession as a Dietitian.  And that is how I found Andy and his work.  Seriously, he is dedicating his life to making sure that dietitians have a place to go to unite and use their collective power to change their practices, organizational sponsorship and research funding sources.

You really need to check out this guy’s stuff, seriously, he’s legit!

Be sure to let me know your opinions & questions in the comments section. Be sure to keep posted for more awesome interviews and contests in the near future. Please share this PODCAST and site with your friends.

Enjoy the show!

Dan T

Listen to Episode 40 here:

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to our site (in the margin) to be updated regularly on new content. Please share this PODCAST with your friends and Like/ +1/ Retweet us. You can also SHARE & Subscribe to this PODCAST on ITUNES or STITCHER.

This show & site lives or dies by your support, so please if you like our show, give us a 5 star rating on ITUNES! It will make us easier to find for others looking for health & fitness shows to listen to!

Thanks guys!  I appreciate it.

Dan T

Things talked about in this PODCAST

Andy’s Facebook Page (here).

Dietitians for Professional Integrity web-site (here).

Andy’s Website and Blog (here).

Andy’s Private Services (here).

ASN sponsorship and Kraft (here).

Super size me on IMDB (here).

Professor Marion Nestle at New York University (here).

Professor Marion Nestle’s Food Politics website (here).

Professor Marion Nestle’s Food Politics book (here).

Sugar is more more addictive vs. cocaine (here).

My Prior post on the real danger in diet part 1 (here) and part 2 (here).

Jamie Oliver Food Revolution (here).

Jamie Oliver Ted Talk (here).

Food Industry Biasing of Nutrition Research (here) and (here).

Prior post on Unifying Theory of Health Research (here).

Prior podcast on the USDA 2015 dietary guidelines (here).

Slow Cooker Sweet and Delicious Pork Tenderloin

apples-stuffed-in-pork-loinThis week’s recipe is for an awesome Slow-cooker sweet Pork Tenderloin.

It is an absolutely delicious and incredibly nutritious dish, and requires only a small amount of prep-time.

It can be Paleo/Primal or NON depending on your preference and substitutions.

This can be made by other methods, but honestly I find the slow-cooker method the easiest and that it give the moistest end-product.

As always, feel free to comment below with your ideas & tweaks.  Enjoy!

 

Slow Cooker Sweet and Delicious Pork Tenderloin

For this recipe you will need the following ingredients.

1.5-3 lbs of Pork Tenderloin (preferably from pastured pork).

2-3 Tbsp of coconut oil or Pastured butter.

1-3 tsp of cinnamon

2-3 large apples (organic w/ skin on – washed).

1-2 medium red onions (peeled & chopped).

(optional one or the other) 1-3 tsp (organic, raw honey) OR 1 large apple (organic, peeled & pureed into applesauce) (conversely use unsweetened organic applesauce about 3-4 Tbsp).

 Cooking

Unlike many other slow-cooked items, I prefer this one to be at least partially thawed. The reason is that I like to sear it in a pan first to seal in the juices and brown the outside.

1) Heat frying pan with 2 Tbsp coconut oil or Pastured butter and then sear the tenderloin in the pan browning both sides over medium heat.  Sear for about 2-3 minutes per side or until the meat is lightly browned on the surface.

2) Once the tenderloin is browned, use a sharp knife to slice along one side every 2-3 inches or so.  Cut the apple (s) into thin slices with the core removed and then place a single apple slice into each slice in the meat.

3) Turn the slow-cooker on high and put about 1-2 Tbsp coconut oil or Pastured butter in it – once melted turn slow cooker down to low.  Put about 1/2-1 cup of water in the slow cooker.

Optionally, you could also add in 1-2 cups of real bone broth (here).

4) Place the tenderloin in the center of the slow cooker.  Pour the rest of the sliced apples and chopped onions over the meat and into the slow cooker.

5) Sprinkle the cinnamon over the meat and the apple slices.

6) Drizzle the honey or applesauce over the meat as well.

Cook on low for around 10-14 hours minimum, or on high for 6-8 hours.

ENJOY!

Quick tip – This recipe could goe awesome with my hearty yucca root (here).

——————————–

I hope you enjoy this recipe.

As always, please share it with your friends & leave your comments below with any tweaks that you found useful!

Subscribe today for the latest updates from our website. You can also check out our podcast on Itunes (here) & Stitcher (here).

Have a great day!

Till next time!

Dan T

EP39 CMOH REHASH Interview with Vinnie Tortorich Again

vinnie_podcast_cover_282EP39 CMOH REHASH Interview with Vinnie Tortorich Again

Hi guys!  This week, Dan’s battling some serious laryngitis!!  As a result, we’ve got to rehash some old material.  Only took me 38 episodes to get there!  I should be back with a new episode next week!

In this rehashed episode of the CMOH podcast, you can listen to Dan getting the opportunity to enhance his man crush on Vinnie Tortorich.  Honestly, they seem to have fun every time they talk!  In fact, they had so much fun when they spoke that they ended up doing 2 interviews (explanation inside)!

Listen in as they hash out some of the frustrating issues facing the health care industry. Stay tuned for Vinnie’s number one tip to make sure you avoid being a RESOLUTIONIST (aka just another statistic)! He also shares his top 3 biggest bang for buck lifestyle changes that you can make today! Enjoy this PODCAST (again) in health & fitness!

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST!  Be sure to sign up to this site (in the margin) to be updated regularly on new content and you’ll get our free eGUIDE! Also, Like/ +1 us, SHARE & Subscribe today on STITCHER.

Thanks guys!

Have an awesome week!

Take care,

Dan T & Dave B

Things referred to during this episode

Vinnie Tortorich website (here).

Angriest Trainer PODCAST episode that Dan T was on (here) – Definitely give this episode 5 stars, I mean really!

Angirest Trainer PODCAST on ITUNES (here) – show him some CMOH love! Subscribe & give him 5 stars! Fitness Confidential by Vinnie Tortorich (here) –  Pick up your copy & give it a 5 star review on Amazon!

Robb Wolf’s site (here).

Mark Sisson’s site (here).

Jimmy Moore’s site (here).

Major Low Carb for Diabetes Review Article (here).

Gary Taubes (here).

Thermodynamics model of weight control (here).

Compliance of Calorie Controlled diets (here).

Jamie Oliver’s Food Revolution (here).

Jamie Oliver’s Site (here) & International Food Revolution site (here).

The Original Rocky Movie (here).

1980’s Movie Montages (here).

You can’t cram for your health (concept conceived live during this episode).

Real meaning of the word diet (here).

Vinnie’s Pure Vitamin Club (here) and be sure to check back on our site for the official Canadian Affiliate link soon.

Pure Vitamin Club Intro Podcast – the vitamin show (here).

EP38 Won’t somebody think about the children

EP38 Won’t somebody think about the children

On today’s show, I rap on some of the challenges facing our kids (& us) today with respect to physical injuries, food addiction and the like.

Be sure to let me know your opinions & questions in the comments section. Be sure to keep posted for more awesome interviews and contests in the near future. Please share this PODCAST and site with your friends.

Enjoy the show!

Dan T

 

Listen to Episode 38 here:

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to our site (in the margin) to be updated regularly on new content. Please share this PODCAST with your friends and Like/ +1/ Retweet us. You can also SHARE & Subscribe to this PODCAST on ITUNES or STITCHER.

This show & site lives or dies by your support, so please if you like our show, give us a 5 star rating on ITUNES! It will make us easier to find for others looking for health & fitness shows to listen to!

Thanks guys!

I appreciate it.

Dan T

Things talked about in this PODCAST

Activity is low in Canadian (here) and American (here) youth.

Increase in Injuries in Kids (here).

Japanese Jiu Jitsu Front Roll (here).

Canada Fitness Award Program (here).

Presidential Youth Fitness Program in the US (here).

Sadly, the standards for fitness of our youth, are decreasing to just try to capture health only (here).

The decline of the Playground (here).

Mark’s Daily Apple play ideas (here).

Darryl Edward’s Paleo Fitness Book (here).

Sugar is 8 times more addictive than cocaine (here) and (here).

Prior PODCAST on 2015 USDA Nutrition Guidelines (here).

Changes in the health and wellness marketplace economics (here).

EP37 Sixteen Apps to help you change your life

EP37 Sixteen Apps to help you change your life

On today’s show, I countdown some awesome apps that can help you make the lifestyle changes that you want to make.

Be sure to let me know your opinions & questions in the comments section. Be sure to keep posted for more awesome interviews and contests in the near future. Please share this PODCAST and site with your friends.

Enjoy the show!

Talk to you next week!

Dan T

Listen to Episode 37 here:

We hope you enjoyed this episode of Canadian Minds on Health the PODCAST! Be sure to sign up to our site (in the margin) to be updated regularly on new content. Please share this PODCAST with your friends and Like/ +1/ Retweet us. You can also SHARE & Subscribe to this PODCAST on ITUNES or STITCHER.

This show & site lives or dies by your support, so please if you like our show, give us a 5 star rating on ITUNES! It will make us easier to find for others looking for health & fitness shows to listen to!

Thanks guys!

I appreciate it.

Dan T

Things talked about in this PODCAST

Prior post on importance of sleep (here) and podcast on same (here).

Flux app for PC (here).

Twilight app for Android (here).

Sleep for Android app (here).

Fitbit site (here).

Jawbone UP site (here).

MisFit site (here).

Garmin wearable site (here).

Prior episode on maximizing your brain function (here).

Headspace app (here).

Mindroid app (here).

Harmony app (here).

Prior post on best portion planning guide (here).

Prior posts on the REAL DANGERS in your DIET (here) and (here).

MyFitnessPal app (here).

MyNetDiary app (here).

Prior episode on health changes for the incredibly busy (including HIIT) (here).

Prior post on Hormesis (here) and episode on same (here).

Runtastic app (here).

Endomondo app (here).

RunKeeper app (here).

MapmyRun app (here).

Runtastic Timer app (here).

Tabata Timer app (here).

Fitocracy app (here).

Gymga site (here).

Prior posts on the power of your WHY (here) and (here).

Prior post on building leverage on yourself to motivate behavior change (here).

Prior post on Negative Automatic Thoughts (here).

List – Daily Success Checklist app (here).