Hope everyone is having a great week and had a wonderful day
off! This week I wanted to give you a little background on some
things I've been thinking about and working on. It revolves around
failing at getting people on diets (and eating healthy). Sound like
something we might be doing in practice?
Diet and Exercise. It's almost cliché. It's the answer to
preventing and curing A LOT (if not most) of all the pathologies
that will walk into our offices. Everybody and their grandmother's
best friend's uncle once removed knows that diet and exercise is
good for them. Even chiropractic students are poor eaters and don't
exercise. This makes me mad. Not mad, but concerned. If we are
supposed to help people live healthy lifestyles and most of the
current student body doesn't eat or exercise as well as they
should, what makes them think their patients will magically follow
them? The rest of this post attempts to answer: WHYYY DOESN'TTT
ANYONEEE DO IT?!?!?!?!
Habits Make Perfect. Overhauls Make
Baby Steps is to Walking, as Habits are to Long-Term
How did you learn to read and write? How did you learn to ride a
bike? Step-by-Step. One skill built on top of the next. Think you
can beat Lance Armstrong before you can take off the training
wheels? It's going to take more than living strong
Let's imagine that every diet was created equal and could have
incredible results if your patient stuck to it. A study found that
even when patients were taking LIFE SAVING medicine they were only
50% likely to even take the medicine...to SAVE THEIR LIVES. That
pretty much screws us on fixing their diet and exercise regimes,
right? Well, if you look at the problem like everyone else. If
you're willing to look at their long-term goals instead of short
term, then you can indeed fix it. Let me explain.
An overweight, pre-diabetic, syndrome X patient walks into your
office. Clearly, adjusting isn't fixing this one. They need diet
and exercise. You put them on a diet and exercise program that they
start. Two-three weeks later, they are down 10 lbs., feel great,
and their cholesterol is naturally dropping. AWESOME. They are
satisfied everything is working and their initial enthusiasm waxes
and wanes and suddenly, boom, they fall off the wagon. Sound
Take a step back and ask what you are asking them to do. You are
asking them to change A LOT more than just the food they put in
their mouth. You are asking them to change how they SHOP, prepare
food, pack their lunch, eat breakfast (which could be a sleep habit
change too!), and even change some social situations (like learning
how to order healthier options), and many people may have to learn
to cook. Wow. Now do you see why the simple answer of diet and
exercise has a long-term success rate of about 2%? You can't fix
the patient without actually affecting their HABITS. That's the
"BUT CHRISTIAN, I CAN'T BE HEALTHY!"
My Answer: "Do you brush your teeth and wear your seatbelt?"
Them: "Yes. Why?"
Me: "Well, those are considered HEALTHY, but you didn't learn to
do that in one day. You developed those HABITS over days, weeks,
months, years, and now you don't even notice or think about doing
them. They are just a part of your life."
So, the answer to how to increase the reliability,
effectiveness, success rate of your diet and exercise program is to
develop habits that evolve your patient's lives. Everyone I've ever
interviewed that was a healthy eater consistently, was:
Get Started Right Meow! 5 Habits That Change
When and How to Start a Habit (and When to
Well, that should get you on your way to winning the game of
long-term health! Remember: It's not about 30-day diet compliance,
it's "in 30 years will you still be eating healthy and exercising?"
Focus on habits and the big picture for true disease
Peace out cub scouts,
Hola! Hope everyone had a relaxing week because mine was all
over the place. By now my head has been spinning like a top for 48
hours since Friday's 'after' blood tests came in. Before I get to
that I wanted to talk about Tri Games.
So what are Tri Games?
Every trimester National has a friendly sports competition
between all the tris. In the fall, it was flag football; but on
Friday it was DODGEBALL! I was so excited to find out that we were
going to play a school-wide organized dodge ball tournament! Our
trimester had not made a good showing in the fall tri games by
getting knocked out in the earliest round, so this winter we were
up to avenge our pride.
How did we do this time? We rocked! We steam rolled our way to
the finals proudly sporting our tri colors (yellow) only to lose
against the superman dressed Tri 5's (blue). The whole thing was
run in the gym and there was plenty of laughs, sore rotator cuffs,
(I couldn't feel my arm after the finals), and Dr. Darby? Yes, even
Dr. Darby (our neuroanatomy teacher) made a surprise visit and
cheered us on. Perhaps it was because she had just graded our neuro
written midterms and wanted to see our smiling faces before we saw
our actual grades! (perhaps not ;) Nonetheless, the whole event was
an absolute blast and a wonderful excuse to throw out your shoulder
trying to establish top tri dominance!
So what about those blood tests?
Well, my 'after' blood tests came in this week and I was
expecting great results considering my bio-impedance came back
rather phenomenally. At my meeting before with Dr. Anderson, he
spilled the beans by saying I was going to be "surprised." I was
rather dumbfounded until I got to read my 'after' testosterone. It
had PLUMMETED in HALF (I can't recall exact numbers but 600 to 300
something)! I was shocked and nobody in clinic knew how the heck
that would be possible. I gained 20 lbs. of muscle and lost fat and
did it on half the testosterone? You're running a fun joke aren't
you? Apparently not.
So I left the clinic with a rather strange taste in my mouth.
The kind of taste you don't know whether to be excited or scared.
Had I miscalculated my diet? Had I not consumed enough fat? Had I
eaten too much for my body? Had I taxed my endocrine system? Was
the trend to continue downward? My mind was absolutely (and still
is) spinning. My cholesterol, despite eating a pound of grass fed
beef and 4 eggs a day stayed about the same (within a point or too
difference), which defied some conventional cholesterol theory. I
had been comfortable with that, however, more and more research is
now showing that saturated fat and exogenous cholesterol (dietary)
are not the bad culprits of heart disease and hypercholesterolemia
(high cholesterol) as once thought (refined carbs are).
However, this made the previous finding of lowered testosterone
even more plaguing. I had eaten PLENTY of fat (60% of my diet) and
protein (25%) to have PLENTY of building blocks for hormone
precursors but something happened along the way that screwed that
up. What could it be?
Flax: A Misunderstood Male Nightmare?
About 10 minutes after I got home from the clinic, I went to
make a shake and low and behold grabbed a jar of my favorite
almond/flax seed nut butter from the fridge. I ate A LOT of this to
increase my calories, fat and protein to hit the lofty goals I set
for my food intake over the last month. I looked down at the jar
and did one of those grossly exaggerated double takes. Flax seed!
WHOA. What's the matter with flax seed?
It's estrogenic! Apparently VERY estrogenic. It contains
phytoestrogens not unlike soy, yet the research isn't as clear as
it is with soy on the ill effects of flax when over-consumed. It
seems I became a guinea pig for flax seed consumption warnings. I
did a couple pub med searches without a whole lot of findings until
Dr. Anderson found one that said 30g/day of flax didn't have a
'statistically significant' drop in testosterone levels. The
problem? I was consuming on AVERAGE 150g and up to 240g a few
times. It wasn't all flax (mixed with almond butter) but at those
levels who knows. Another cited study confirmed it was
Next Order of Action?
Well, if you want your manhood to stay in tact (I assume you do)
and not grow breast tissue (I assume you don't) it's time to
rethink how much flax you want to consume as a male. If you were to
read the benefits of flax you'd think it was a super food that
should be consumed all the time for its omega 3's that fight
inflammation and speed healing time. However, if you take things to
the edge, which I have, a weird knack for doing, then you may want
to reign in the "everything in moderation" button.
So, will I start losing my hair and libido? No. Will I be
cutting flax out of my diet and retesting in a month to make sure
I'm back on track? Heck, yes.
Sooo much fun is there!
• MPI Gait Seminar
• Trimester Wind Down
• Chiro Games
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