Juice Fasting

The Benefits of Fasting

Article: “Lent, Ramadan and other fasting periods have benefits for body and mind.”

The above article, linked below, by Tegan Taylor for ABC News, discusses the potential benefits and some of the research that has emerged in recent years.

It is a super conservative article that really only touches on the subject of fasting and it’s benefits. There has been stacks of evidence in recent years that has come out on the benefits of both intermittent fasting and extending fasting for a number of both chronic physical ailments, and also psychological conditions.

Interestingly, whilst fasting has really gained momentum as a modality and in the research world in the West over the past decade, it had been researched extensively in the former Soviet Union for over 50 years. The doctor who introduced me to fasting, and from whom I have been trained on using fasting as a health and performance modality, Dr Vagif Soultanov, was formerly a research biochemist, and medical doctor in the former Soviet Union involved in much of this research. As a practitioner now, he continues to use this potent modality in his work with clients. I have found his fasting methods to be far more thorough and complete, or comprehensive, than any extended fasts I have seen used by Western practitioners.

Fasting is not as scary and difficult as it may seem to most. Most of the fear and difficulty is in the mind stemming from unfamiliarity. Once you begin to fast, if you do it properly, you begin to break down these fears and barriers.

However, especially extended fasting (longer than 2 days), is something that you should not attempt without supervision from a practitioner experienced in extended fasting. I have had many people email me after finding an online extended fast, experiencing difficulty and unsure what to do next. An experienced practitioner will assess your individual health, and circumstances, to determine what fasting program will suit you best – not some program online that sounds cool.

I offer fasting programs for clients, mostly one on one either in person, or online via Skype/phone etc. Initially I ask lots of questions to assess your current health, your long term goals, your life circumstances etc. to work out the best program for you. I also offer fasting for groups at times.

I have blogged on fasting, including some of this research, in the past, and will endeavour to add more and more soon.

If you would like to contact me for an appointment, or to discuss fasting, and you health further, please email me at tim@timaltman.com.au or call 0425 739 918.

 

http://www.abc.net.au/news/health/2018-02-14/fasting-history-and-health-benefits/9396780

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Breathing For an ‘Everesting’ Cycle Mission

Article: Roadtripping Everest – www.cyclingtips.com

Linked below is a fantastic article and video by Andy Van-Bergen from www.cyclingtips.com on a road trip he took to base camp at Mt Everest at an altitude of 5,000m to attempt what has now become known in the cycling world as ‘Everesting’ – to climb the equivalent of 8,848m — the height of sea level to the summit of Everest — in one ride.

Andy’s desciption of this task sums it up:

“Doing a regular Everesting is hard enough — 24 hours spent riding up and down the same road is beyond taxing, both physically and mentally — but doing it on the approach to Everest itself would take things to the next level.

The temperature would range between 8 degrees and minus 5, the cold air rolling down the North Face would all but ensure we faced a block headwind as we climbed, and the effect of high altitude would be an unknown factor we would struggle to simulate and prepare for. After all, there was no precedent for endurance cycling at high altitude that we could find.

In short, it was clear that we had found ourselves an adventure.”

As a part of their preparation they trained regularly at Melbourne Altitude Training using the Wattbike-equipped altitude chamber which replaced oxygen with nitrogen, as well as adjusting humidity to simulate a height of 5,000m (at 11.5% O2).

It was via Oz Begen of the Melbourne Altitude Training that I met Andy and Matilda (two of the three cyclists attempting this gruelling and pioneering task).

Training at altitude has benefits of helping the body acclimatise to low oxygen environments, making it more efficient at taking up oxygen into the bloodstream. At lower altitude the body then maintains this increase efficiency at up-taking oxygen into the bloodstream for a period of time. Athletes from many sports have found benefits using altitude training over the years, and many research studies have validated these benefits. In fact, many professional athletes and clubs have invested in altitude training facilities at their training venues.

However, whilst increasing blood saturation of oxygen certainly has benefits, being able to deliver the oxygen into the blood stream more efficiently will further increase these benefits – and this is where breathing retraining comes in.

I had only 2 weeks to train with Andy and Matilda, so I couldn’t teach them to effectively nose and diaphragm breathe whilst riding at higher levels of intensity, however I could teach them techniques that would facilitate their recovery and help them relax.

The diaphragmatic breathing rhythms using the nose help athletes to return to resting heart rate more quickly after exertion (so they can exert again sooner, and/or more efficiently when they do exert again). In addition they help to use more of the lung volume for gas exchange, deliver oxygen to the cells for energy production more efficiently (which also means they delay lactic acid production), and relax the nervous system, increasing parasympathetic nervous system enervation.

Whilst the mission they undertook proved too difficult, the techniques learned did help them out along the way. Here are a few excerpts from the article illustrating the training and benefits:

“We also used the sessions to work on our strength and recovery breathing techniques with our respiration coach Tim Altman. The recovery breathing felt like a structured version of meditation, with a simple 5 second inhale, 2 second hold, 10 second exhale. It took a few minutes to get on top of following an effort, but was calming and relaxing.

The strength training to build lung capacity was genuinely terrifying in whatever form it took, and there were many forms. While riding at altitude in the chamber we would perform 10 second maximum effort sprints while clamping our nose and mouth shut. We were given ten seconds recovery, followed by another 10 second sprint and so on for blocks of two minutes. Usually by the third or fourth rep things were far beyond uncomfortable. These blocks were then finished with a coached breath hold. At around the one-minute mark convulsions would start to set in, and all the while Tim was gently telling us to fight through it.”

“The training certainly seemed to help. A few weeks in and I was feeling stronger than I had in years. I was on every supplement known to man (well, the legal ones anyway), the respiration coaching we’d been doing with Tim Altman was finally starting to kick in, and I even scheduled in a Zwift ‘virtual Everesting’ before we were due to leave. I felt as prepared as I could, considering I had no idea what to expect.”

“Walking up the gangway while lugging 20kg of ‘carry on’ a strange sensation of dizziness and the sound of rushing blood in my ears combined with a noticeable breathlessness. We shot each other panicked looks. Gone was the banter, replaced by fear. As we stood waiting for our bags we reminded each other that a big part of this initial feeling could be attributed to anxiety, and we knew from our training that this could be controlled with our breathing. Sure enough, in the time it took to arrive at the hotel we were on top of things again, and had almost forgotten about the altitude. This was to be the pattern we’d follow for the next two weeks. A seed of a thought could easily grow into breathless anxiety, only to be controlled with breathing.”

“Tim Altman’s respiratory recovery came to mind. I flipped on some jazz, closed my eyes, and spent the next ten minutes performing breathing exercises. I wasn’t back above 80%, but I felt like a different person, and it only took one mention of the switchbacked descent to come to have me out on the bike again.”

It’s a enthralling read and a fantastic video, scenery is simply breathtaking. I highly recommend you both read and watch. And huge thumbs up to Andy, Matilda, Shannon and the team for attempting such a monumental, unchartered challenge. Super impressive. What an adventure.

If you would like to learn more about breathing for sporting performance, relaxation, health and well-being, or assisting in acclimatisation to altitude, then feel free to email me at tim@timaltman.com.au or call +61 425 739 918.

https://cyclingtips.com/2017/12/roadtripping-everest/

Meditation

MEDITATION OFFERS THE IDEAL COUNTER-BALANCE TO THE MAN-MADE STRESSORS OF THE MODERN WORLD

Article: Meditation as a Voluntary Hypometabolic State of Biological Estivation.

I first came across the linked article by John Ding-E Young and Eugene Taylor (News Physiol. Sci. • Volume 13 • June 1998) in 1999 via a university physiology lecturer whilst completing second degree, a Bachelor of Health Science, majoring in naturopathy. It really made a huge impact on me.

I had been meditating on and off for many years, since being introduced to it and yoga in my teens, and had always found it to be a deeply profound and potent practice for not only achieving fantastic health and performance outcomes, but also sense of calm, focus and flow in my day to day life. It felt so good.

However, as most meditators will attest from their experiences, my practice had always been sporadic, which frustrated me a lot. It was the first thing I recommenced when I felt down or not well, or life had got on top of me, and was always the best cure for all of these. Yet, as soon as I stated to feel well again, or in control, it was the first thing I dropped from my routine. Yet I knew how good it was for me and how much better I felt internally (both physically and psychologically) whenever I practiced it; and especially when I had a consistent regular practice.

When I saw in this article from ‘creditable’ western scientists in a ‘credible’ western publication on what was being observed and measured in many ‘advanced’ meditators, I was really shocked. I had read about these so-called physically and physiologically impossible phenomenon in books about holy men in India and Tibet, but to read about it so clearly, and validly measured in a western scientific publication really brought it to my attention. I felt a sense of guilt and disappointment that I had not meditated more often and more consistently. It had felt like I had a golden opportunity for, or the keys to the door to freedom and limitlessness, yet I had turned my back on it.

Using a swimming analogy, if this is what the Ian Thorpe or Michael Phelps of the meditating world can achieve, then there is still scope for there to be so much benefit for the average ‘lap swimmer’ of the meditation world.

I will say that this article shocked me into action, and I began a consistent practice of meditation for several years, including spending time living in an ashram in Melbourne whilst I was completing my studies. It began a profound period of internal growth that changed my body physically and helped me release many out-dated, negative self-limiting patterns. Whilst it did involve hard work, discipline, and often sitting through some very unpleasant times (as the old emotional layers and patterns peeled away), the reward was a physical robustness that I had never before felt, and a deep sense of mental and emotional sweetness that I have been deeply grateful for ever since.

The process is an ongoing evolution, and I was by no means living in permanent peace and bliss as a result, but I did feel very well physically most of the time, and know I only had to turn inwards to experience the sweetness again and again. And to come from having been very ill for a long time with Chronic Fatigue Syndrome (CFS), and very frustrated and miserable internally,  a couple of years earlier, I felt very, very grateful – like I had escaped a very dire future.

Below, in italics, is an excerpt from the article that I hope shocks you enough for you to pay more attention to the potent and profound benefits of meditation on health, well-being and performance. Especially, given many of the people who find my website, read my blogs and come to me for treatment, have similar experiences to my past, where they suffer from chronic illnesses such as Chronic Fatigue Sydrome (CFS), Fibromyalgia, IBS, Anxiety/Depression and feel helpless, misunderstood and miserable.

“In a different study done in a more naturalistic setting on a different adept, Yogi Satyamurti (70 yr of age) remained confined in a small underground pit, sealed from the top, for 8 days. He was physically restricted by recording wires, during which time electrocardiogram (ECG) results showed his heart rate to be below the measurable sensitivity of the recording instruments (see Fig. 1). News Physiol. Sci. • Volume 13 • June 1998 151 “Hypometabolism is markedly increased in the advanced meditator. . . .” by 10.220.32.246 on November 6, 2017 http://physiologyonline.physiology.org/ Downloaded from

The point is that deep relaxation appears to be the entryway into meditation, but in advanced stages refined control over involuntary processes becomes possible, in which systems can be either activated or inactivated. From the practitioner’s standpoint, in a purely naturalistic setting, this is achieved through mastery of a particular technique that is understood in the context of a specific philosophical school of thought, usually communicated under the supervision of a meditation teacher……………. During his 8-day stay in an underground pit, Yogi Satyamurti exhibited a marked tachycardia of 250 beats/min for the first 29 h of his stay. Thereafter, for the next 6.5 days, the ECG complexes were replaced by an isoelectric line, showing no heartbeat whatsoever (see Fig. 1). The experimenters at first thought he had died. Then, 0.5 h before the experiment was due to end on the 8th day, the ECG resumed, recording normal heart rate activity. Satyamurti also exhibited other behaviors similar to hibernating organisms. One of the most economical methods of preserving energy during hibernation requires animals to bring their body temperature down to that of the surrounding environment. Satyamurti, brought out of the pit on the 8th day, cold and shivering, showed a body temperature approximately equal to that maintained in the pit, namely, 34.8°C.”

Finally, the authors of the article have postulated that the evolutionary significance of meditation, the authors have associated meditation physiologically with processes such as hibernation and estivation, and have suggested it to be the re-acquisition of a very old adaptive mechanism.

When we consider the evolutionary significance of the hibernating and estivating response, the most obvious benefits include conservation of energy and adaptive survival in harsh environments where the weather is bad and the food and water supplies are not always available year round.

Similarly, now, instead of being merely reactive to environmental variables, such as temperature change or lack of food, human beings must be trained to re-enter this conservative and restorative state, but as a voluntary act of will in response to the increasing and unpredictable stresses of man-made environments.

Based on the research, breathing and meditation clearly appears to offer a brilliant adaptive advantage to mismatch we have created between the body we have inherited (from our hunter-gatherer ancestors) and the largely artificial, highly stressful world we have created. Without it, our bodies are poorly adapted to cope.

https://pdfs.semanticscholar.org/67ec/32b0d49be7fe6b4137c064dbe43d81b65cc9.pdf

 

 

tims detox2

Fasting Testimonial

Another Fasting Success Story

The following quote came to me as a text message less than a week after she started a program combining intermittent fasting with blood sugar regulation.

“I FEEL AMAZING. I woke up after my fast day and my skin is glowing and I have so much motivation and energy. Oh my goodness, I’ve never felt this good.”

This is from an 18 year old woman who was struggling with depression, weight gain, poor energy and her skin had really broken out in rashes and pimples.
She had experienced skin reactions to certain foods (particularly dairy) for most of her life.                                                                    Unfortunately, her diet was poor, so she failed to regulate blood sugar levels (as she had never learned how to do so) and, as such, she craved processed foods and sugar – many of which were exacerbating her intolerances, poor skin, lack of energy and depression.

So, we introduced intermittent fasting in combination with regulating her blood sugar levels (during non-fasting periods) as a way of changing her eating habits, creating permanent weight loss, and allowing her body to regulate rest and cleanse itself internally.

I am also monitoring her body composition, inflammation levels and energy production via bio-impedance testing. It was clear on the initial test that, whilst she carries too much body fat, her muscle mass is also quite deficient (which will ultimately mean that it will be harder for her to burn fat, and have consistent energy levels). So we also recommended that she do regular resistance training along with regular protein in her diet to improve muscle mass.

From the above, it seems that it is ‘so far, so good’.

I saw her a week later and her skin is much clearer, she had lost fat, her energy was great, her disposition much brighter, and her attitude was much more positive.  As is so often the case, her body responded extremely well to her regular short one day (or 36 hour) fast, combined with keeping blood sugar levels regular, and some minor fasts during the week (akin to the 16:8 program).

She is not clear yet. These are only the early stages, However, the changes we have made have stimulated the necessary internal improvements we are seeking. Persistence and consistency will be required to continue these improvements, and maintain them long term.

But, for now, it is great that she feels so positive, and that her skin and weight have responded so well.

 

The Story of the Human Body

Evolutionary Biology and Mismatch Diseases

The Story of the Human Body – Evolution, Health and Disease.

Evolutionary biologist, Daniel Lieberman in his book ‘The Story of the Human Body’ suggested that medicine could benefit from a dose of evolution. Whilst evolution may appear irrelevant to medicine at first glance, our body is not engineered like a car; rather it evolved over time with modification. It therefore follows that knowing your body’s evolutionary history helps us understand why your body looks and works as it does, hence why you get sick.

Although scientific fields such as physiology and biochemistry can help us understand the proximate mechanisms that underlie a disease, evolutionary medicine helps us make sense of why the disease occurs in the first place.

Over time, natural selection adapts (matches) organisms to particular environmental conditions and this process occurs over tens of thousands of years. Research suggested that it takes 40,000 to 100,000 years for an environmental change to assimilated (genetically) by the body.

However, as innovation has accelerated, initially since farming began (approximately 2,000 to 10,000 years ago), and especially over the last few hundred years as a result of the industrial and technological revolutions, we have devised or adopted a growing list of novel cultural practices that have conflicting effects on our bodies. Many of these cultural changes have altered interactions between our genes and our environments in ways that contribute to a wide range of health problems known as mismatch diseases – which are defined as diseases that result from our Paleolithic bodies being poorly or inadequately adapted to certain modern behaviours and conditions.

Most mismatch diseases occur when a common stimulus either increases or decreases beyond levels for which the body is adapted, or when the body is not adapted for it at all. Moreover a common characteristic of these diseases, is that they occur from interactions whose cause and effect are not immediate or otherwise obvious. And most of these mismatch diseases are ailments that, as far as we can tell, were rare in our Paleolithic ancestors.

In other words, we get sick because we do what we evolved to do in an environment to which we have not adapted, and then pass these habits and illnesses onto future generations, who also get sick..

Hypothesised mismatch diseases account for a vast majority of deaths in the modern Western World. These are the chronic, insidious onset ailments that include heart disease, cancers (some), stroke, diabetes (Type II), obesity, chronic  respiratory conditions, cavities, apnoea, chronic fatigue syndrome, fibromyalgia, ADHD, depression, anxiety, insomnia, IBS/Crohn’s disease, OCD, hypertension Alzheimer’s disease to name a few.

Following this understanding, it makes sense that in preventing and treating these mismatch diseases, we apply what is understood of how we lived and therefore, how our bodies are structured to function ideally.

The aspects of living that most impact our health include:

  • Nutrition
  • How we move and stabilise
  • Breathing
  • Sleep
  • How we think and emote – which influences how we process stress (which subsequently affects all other aspects of living).

This is the primary influence or core philosophy in my approach to treatment and prevention of disease, performance and optimal living. Using what understanding we have of how we performed these aspects of living as we were evolving and applying this in an approach to treatment or living can yield outstanding and life changing results. And, over time, it reduces or eliminates the need or reliance on synthetic or artificial medicines.

Further, the use of accurate and reliable biofeedback to provide information on the efficiency that one is achieving in performing these aspects of living, makes learning much easier and more rapid.

Finally, the use of pure extracts as medicines and supplements, where necessary, provide the perfect balance. As opposed to manufactures and synthetic, or new to nature, pharmaceuticals and supplements, pure extract herbs and nutritional medicines exist in the form that our bodies were exposed to them over millions of years and are therefore far more easily assimilated, or are more bio-available than artificial chemicals and lead to no side effects as a result.

Modalities used to bring about recoveries from these chronic illnesses include:

  1. Mickel Therapy – which addresses imbalance at higher levels – specifically, the hypothalamus which regulates all automatic functions, endocrine function, immune, cognitive function, sleep cycles, neurotransmitters etc.
  2. Nutritional medicine
  3. Breathing retraining
  4. Therapeutic fasting
  5. Herbal medicine

The more we begin to understand how nature has adapted us to live and living our lives in accord with this, and using foods and medicines provided to us by nature throughout our evolutionary history, the more we will shift the focus of medicine from treatment to prevention and optimal living.

Fibromyalgia Warrior

Research Now Starting To Support Cure For Fibromyalgia Pain

 New pain study offers hope for Lady Gaga, others with fibromyalgia.

I love the article linked below as it outlines that research and evidence is starting to support the approach of sourcing the cure to chronic pain and fatigue, and ailments such as fibromyalgia, CFS, ME, IBS, anxiety/depression etc. at higher levels in the body (specifically the brain) rather than at the site of symptoms. or other areas of the body.

A couple of excerpts from the article outline this approach, which appears strikingly similar to the approach used in Mickel Therapy.

“We know there are two things that trigger pain neuropathways. One is tissue damage and the other is emotions that activate the exact same pain processes in the brain as physical injury,” he told PhillyVoice.

Schubiner says that pain is always caused by one of these two things or a combination of both. But, since there is usually no tissue damage involved in fibromyalgia, dealing with emotions that trigger what he calls the brain’s “danger-alarm mechanism” is often the only effective way to relieve the pain, especially when other physical, pharmaceutical, and even psychological interventions have failed, as they often do. The ineffectiveness of these treatments is on full display in “Five Foot Two.” Lady Gaga, a celebrity millionaire with infinite conventional and alternative treatment modalities at her disposal, is still in constant pain.

A new wave of pain researchers like Schubiner believe many people’s physical pain is due to the way we’re conditioned to think about our emotions.

“To be good people, we suppress our emotions. We’re taught to think that anger is bad, but it’s actually a very healthy protective mechanism,” Schubiner said. “It’s only bad to act out of anger in real life. But it’s actually therapeutic to allow those feelings to be experienced and processed.”

It goes beyond how we acknowledge, process and express emotions such as anger, fear, sadness, guilt, frustration, disappointment etc. Emotions such as lack of fulfillment, boredom, overwhelm, loneliness etc. actually look at how we live on a day to day level and create balance.

As a result of conditioning from our society (as to our roles, expectations etc.), or in the name of some mental objective or pursuit, many people ignore emotional and physical signals from the body about meeting their needs, asking for help, creating day to day balance, experiencing joy in their life, and suppress these vital messages. The result being that they suppress stress and go into internal overdrive permanently – it is like the body is running a permanent, internal, physiological, neurological and biochemical marathon. No wonder we end up exhausted and in pain.

So, the Mickel approach, and it seems Dr Schubiner’s, sees pain and fatigue etc. as stuck or suppressed energy (emotions), rather than lack of it. Taking the paradigm to shift this stuck energy yields surprising and extremely potent results.

I especially love Dr Schubiner’s quote at the end of the article. It pretty much sums up what Dr Mickel has experienced with his technique, and my experience of people asking about Mickel Therapy, and of client’s responses when they are first introduced to it.

“When people first hear these ideas, they usually react with disbelief and rejection. It requires a certain open-mindedness, courage – and desperation, clearly – because it is really hard for some people to question authority,” he says. “They have been told by so many doctors that their pain is either caused by injury or else it isn’t real, and the more they hear this, the worse the pain becomes.”

Schubiner says it’s only a matter of time before this new pain paradigm is accepted totally by mainstream medicine. He emphasized the history of once “radical” ideas that are now common practice.

I look forward to that day as I have seen so many fantastic and complete recoveries from fibromyalgia, CFS, ME, IBS, anxiety and depression, auto-immune conditions and many other chronic conditions using the similar approach to this via Mickel Therapy, yet it remains a fringe treatment. I guess because it involves such a paradigm shift for both the medical and scientific community and the public. I must admit, whilst the theory of Mickel made so much sense when I read it, as does Dr Schubiner’s approach, however I still had doubts about the effectiveness.

If it wasn’t for a couple of profound and complete recoveries in case studies I had read prior (I had rarely ever seen or heard from such results prior to this), I may have dismissed it as a good idea that doesn’t work. I am so grateful that I chose to take a leap of faith, as I have experienced many such results with clients since. It is very humbling.

If you have tried everything unsuccessfully (or partially) to alleviate your fibromyalgia, and feel there is nothing to lose by taking a paradigm shift, I’d love to surprise you by helping you feel vibrant and healthy again.

http://www.phillyvoice.com/new-pain-study-offers-hope-lady-gaga-other-victims-fibromyalgia/

Sugar Side-Effects

The Nasty Side-Effects of Too Much Sugar

What Sugar Does To Your Body and Brain

I’ll let this image do the talking for itself, other than to say that all of the nutritional programs I run focus on moderating sugar intake and regulating blood sugar levels – be they programs for energy and vitality; optimal wellness; weight loss; weight gain; fasting; intermittent fasting; detox; performance; boosting the immune system; ketogenic programs; paleo; elimination diets; FODMAP etc. etc.

I have found after close to 20 years of doing clinic and askingmost clients their average daily diet, that very few people actually regulate their blood sugar levels well, or at all. This includes many apparently ‘healthy’ people who eat organic foods etc.

Regulating blood sugar levels does the following:

  • Allows the cells to produce energy more efficiently.
  • Eliminates insulin resistance.
  • Reduces inflammation.
  • Regulates other hormones.
  • Detoxes your system.
  • Improves your immune system.
  • Mobilises the body to burn fat for energy – so you can lose weight more easily.
  • Prevents and treats many chronic illnesses – diabetes Types I & II, fatigue, hormonal issues, heart disease, stroke, gastro-intestinal problems, headaches and migraines, sleep disturbance etc.

If you’d like to learn how to regulate you blood sugar levels and function so much better,contact me at tim@timaltman.com.au or 0425 739 918 for an appointment.

 

Sugar Side-Effects

The Subtle Art of Not Giving A Fuck

Book Review: The Subtle Art of Not Giving a Fuck, Mark Manson

A Counterintuitive Approach To Living A Good Life That Resonates Very Strongly With The Principles of Mickel Therapy in Treating Chronic Illnesses Such as CFS, IBS, Fibromyalgia, Anxiety etc.

I love this book – ‘The Subtle Art of Not Giving a Fuck’, by Mark Manson.

It is so real and authentic, and cut’s to the chase about living a ‘good life’ or being happy so quickly. As the description on the cover says, it is counter-intuitive, but it is a breath of fresh air that is worth a read.

I have recommended it to many clients I am working with – especially those with CFS, Fibromyalgia, IBS, Anxiety and Depression with whom I am using the techniques involved in Mickel Therapy. Like this book, this approach is counterintuitive, or involves a paradigm shift which, I believe, speaks so strongly for the extraordinary results it has yielded with so many clients worldwide suffering with the above, and other chronic illnesses, as well as those looking to explore greater levels of performance or discovering optimal health.

Both address without saying this directly, what the the evolutionary biology/medicine approach to health and performance describes as a ‘mismatch between the body we have inherited (from our hunter gatherer ancestors) and the culture we have created today.’

The principles are so similar – being authentic, accepting how you feel now without judgement, focusing on true/core values etc. The Mickel work takes it further by targeting behavioural patterns cause people to get stuck in their head and miss the vital, instinctive emotional messages our emotional brain sends us in order to warn us of any threat and keep us alive (or happy, safe ad comfortable). The result is that we internalise or suppress these emotions (or, another way or describing it is we internalise stress) causing us to be hyper-vigilant, or permanently in fight or flight, which subsequently leads to our hypothalamus going into overdrive, and the homoeostasis in our body becoming severely disrupted. We then wind up with less than optimal health and performance, and very often chronic illness – which so often fails to respond to many other treatments as they fail to target the root cause higher in the brain.

In short, the Mickel approach involves identifying the behavioural factors that create this lead to this emotional suppression and internalised stress, and then uses an action based approach to reverse them. The persistence or removal of symptoms being the indicator of whether the action takes is the correct one or not.

I will quote a few passages from chapter one that I love – and, if you will allow me to indulge, I may end up doing a blog or two more with some other passages soon…

“Our culture today is obsessively focused on unrealistically positive expectations: Be happier. Be healthier. Be the best, better than the rest. Be smarter, faster, richer, sexier, more popular, more productive, more envied, and more admired. Be perfect and amazing and crap out crap out twelve-karat-gold nuggets before breakfast each morning while kissing your selfie-ready spouse and two and half  kids goodbye. Then fly your helicopter to your wonderfully fulfilling job, where you spend your days doing incredibly meaningful work that is likely to save the planet one day.”

Ironically, this fixation on the positive – on what’s better, what’s superior – only serves to remind us over and over gain of what we are not, of what we lack, of what we should have been but failed to be.”

“Now here’s the problem: Our society today, through the wonders of consumer culture and hey-look-my-life-is-cooler-than-yours social media, has bred a whole generation of people who believe that having these negative experiences – anxiety, fear, guilt etc.- is totally not okay.”

“The desire for more positive experience is itself a negative experience. And, paradoxically, the acceptance of one’s negative experience is itself a positive experience.”

The author has fun with his writing style, however what it downplays is a wealth of knowledge and understanding from a numbers of areas. So very profound and real.

Enjoy. And go get a copy of the book.

If you’ve read this book, or suffer from a chronic illness or lack of performance, and would like a realistic, action based approach that deals with this mismatch between how we’re built to live (including how we process stress and emotions), and how we live in the modern culture we have created, then email or call me on tim@timaltman.com.au or 0425 739 918

 

 

porridge

Soak Your Seeds and Grains for Better Digestion & Nutrition

Article: Why You Should Be Eating More Overnight Oats, According to Science.

Linked is great little article (and recipe) by Tori Robinson, on www.mindbodygreen.com, that reminds me of the recipes I have used post fasting to better digest and get more nutritive value out of oats.

The article focuses on the nutritive benefits of oats, and how soaking them overnight allows you to get far more of the benefits, however I have found that the same applies soaking grains/sees such as buckwheat kernels or brown rice overnight also.

As discussed, soaking is not new. I learned it from a Russian practitioner using traditional methods carried down over many years.

The recipe I was taught involves using 1 part (1/2-1 cup) of oats/buckwheat kernels/brown rice and  parts of water, bringing it to the boil, then turning the heat off, putting the lid on, and wrap with newspaper and a towel and leave overnight. In the morning add fresh fruit, yoghurt, cinnamon, fresh nuts and seeds (these can also be soaked overnight) etc.

These recipes are fantastic following a fast or for an easy and quick breakfast any time.

Yum!!

 

https://www.mindbodygreen.com/0-27026/why-you-should-be-eating-more-overnight-oats-according-to-science.html

Molokai 2012 Tim Altman4

Article: Keep Your Mouth Shut To Improve Your Performance

Nose Breathing Improves Athletic Performance

A great article by Annette Verpillot of Posturepro (shared by the ‘Strength Sensei’ website, www,srengthsensei.com), on the importance of nose breathing for athletic performance.

Here is a quote from the article that summarises much of the content.

“It has been known for many years that people with proper occlusion of your mouth have greater endurance and better performance than those with malocclusion. The alignment of the muscles of the jaw and teeth can have a direct impact on a player’s performance and strength, as the upper and lower jaw are what allows you to connect your anterior and posterior muscular chains. Without the jaw it would be impossible to exert strength.”

“The vast majority of health care professionals are unaware of the negative impact of mouth breathing on global health and sports performance. The development of the jaw and all the functions attached to it, nasal breathing, chewing, suction, swallowing and phonation, will either put the body in a state of physiologic health or state of dysfunction.”

In addition, the article also discussed that (and I’ve added to the points they make) when you nose breathe, you:

  • increase energy production in the cells by increased supply of oxygen to the cells – based on the principles of the Bohr Effect.
  • allow the body to function more in a parasympathetic, or relaxed, state – which also improves immune function, digestion, blood flow to the brain and increases serotonin and melatonin levels.
  • increase nitric oxide production which enhances memory and learning, regulates blood pressure, reduces inflammation, improves sleep quality, increases endurance and strength, and improves immune function. 
  • increase the flow of air through your nasal system and sinuses, preventing mucous from getting blocked or clogged.
  • allow the nose and sinuses to do their job so you deliver filtered, disinfected, air conditioned, moist air to the lungs for optimal gas exchange – which is how they like it. 
  • reduce the volume and rate of breathing which, based on the priniciples of the Bohr Effect, optimises delivery of oxygen to the cells for energy production, and also allows for the tubes in the body to be more vasodilated resulting in improved function of the systems these tubes service – the respiratory, circulatory, lymphatic, digestive, urinary systems etc.

This article was shared by a close friend and colleague of mine, Ramon Andersson, head kayaking coach at the Western Australian Institute of Sport, who has done a lot of training of optimal breathing both personally and with his athletes. Our subsequent discussion agreed that once you get above anaerobic threshold in intensity of exercise, it is often necessary to use the mouth to facilitate breathing, as the intensity is at a level where it is extremely uncomfortable to nose breathe on it’s own.

The consensus is, from our own trials and with those we have trained, that at this level of intensity, as long as the inhalation is driven by the diaphragm first, before using the chest and shoulders to increase the volume of air inhaled, then the efficiency of breathing is still optimised. That is because using the diaphragm will allow you to use the full lung volume for gas exchange, as well as having greater control of both inhalation and exhalation which then allows you achieve slower breathing rates at certain intensities of exercise. The importance of this is that of all functions controlled by the autonomic nervous system (meaning that they are automatic), breathing, via the diaphragm, is the one function we can consciously control with ease (with training of course). As such, our breathing can influence other bodily functions controlled by our autonomic nervous system – including heart rate, digestion, the immune system, neurotransmitter levels etc.

Getting to the point; being able to breathe at lower breathing rates for a certain level of exercise intensity, will also allow you to have a slower heart rate, greater oxygen delivery to cells for energy production, reduced lactic acid levels, and for you to be more relaxed whilst exercising at this level. In other words, you will be far more efficient, or get more from your body.

If you would like to learn how to breathe more efficiently whilst exercising, and therefore increase your performance potential, contact me at tim@timaltman.com.au or call 0425 739 918.