Most Of Us Were Incorrectly Taught How To Breathe When Exercising…
A video from my Youtube channel discussing how to correctly breathe when exercising.
Based on the structure of the nose, lungs and the dynamics of how we deliver oxygen from the air in our lungs to our cells via the blood stream for energy production (these dynamics are explained by ‘The Bohr Effect’ which which Danish biochemist, Christian Bohr won a Nobel Prize, and is studied in all mainstream medicine, physiology and biochemistry courses), most of us breathe incorrectly. We certainly do not meet what are the accepted medical diagnostic norms for functional breathing – see also my video ‘Breathing Is Life’ linked here for more information on this https://www.youtube.com/watch?v=zulIZxuEUvw&index=31&list=UUGq51Ggda2H9na1z01KA5zQ
We were also taught incorrectly how to breathe when exercising.
This video will explain why, and will start to explain how to correct it. Stay tuned for part 2 (The Diaphragm) soon.
If you like this video, subscribe to my Youtube channel, my website, or book in for an appointment.
Or if you are a coach, or trainer, I’d be happy to come and train you and your group/team – firstname.lastname@example.org or 0425 739 918
Case Study Using Bio-Impedance Testing and Intermittent Fasting to Find an Ideal and Individual Nutrition/Weight Loss Program for Clients
The featured image for this post shows the Bio-Impedance test results of a client I have worked with recently on weight loss.
Whilst I have worked with weight loss for over 15 years since I began clinical work, and have seen some wonderful results, the challenge for clients has always been not necessarily in losing weight (I have some great programs that achieve that extremely well), it is in keeping it off or continuing to lose weight (if necessary) once they assimilate back into their normal lives.
Simply put, (as I’ve said many times) we have created a mismatch between the bodies we inherited from our hunter-gatherer ancestors, and the culture we have created. So we do not eat the way ‘we are built to’ which makes us fat and sick, deprives us of energy, we sleep poorly and die from chronic, lifestyle preventable, illnesses.
I have been looking for a solution for this for many years – the ‘so-called’ ideal eating plan. And intermittent fasting plays a significant role in this. Whilst no culture in evolutionary history has ever been exposed to the high levels of sugar and carbohydrates we now consume, every culture in evolutionary history was forced to adapt to famine, and therefore, fasting.
Ironically, when I was introduced to fasting over 20 years ago by the fantastic Russian doctor (who I now work with and learn from in my Sth Melbourne clinic) as a part of my recovery from chronic fatigue syndrome, CFS, I was told by many in the medical and wider community that fasting was dangerous and irresponsible. Yet when I recovered completely not long afterwards, they were either lost for words or denied that I was even sick in the first place. Grrrr…
Back to intermittent fasting. I believe it provides the perfect counterfoil for the hiccups we encounter when trying to eat well and lean in the modern world – the odd freedom meal/junk food meal, night out with a few drinks, business lunch, craving for sweet/savoury etc. The challenge lies in finding the program that works for each individual, as a program might have you lose weight, but you end up losing more muscle and water (or as much as) than fat, which is counterproductive in the long term.
Enter bio-impedance testing – a simple and quick, yet based on extensive research done, an accurate and objective measurement of body composition (muscle, fat and water levels), cellular health, biological age, and inflammation/toxicity status.
By comparing the results from bio-impedance testing to previous tests we are able to determine over time, the ideal nutrition program for each individual that provides a counterfoil to the challenges of the modern world, yet it suits the individuals lifestyle so it is more likely to continue long term.
The body composition results of the client in the featured image show that he made positive, yet very slow progress for the first month whilst we were determining a program that suited, whereas his progress in the second month has been fantastic. He lost roughly 2.3kg of fat whilst only losing 0.7kg of muscle (ATM). And in that time he did very little exercise due to work commitments, so increasing his resistance training again will increase his muscle mass. So his fat:muscle ratio dropped significantly, and that is the key body composition indicator we are looking at as research has found it is the number one body marker that contributes to ageing. For example, the average westerner will halve in muscle mass and double in fat mass between the ages of 20-60. Not good!!
I won’t go into too many other factors from the test today for the sake of time, however in the period of testing his biological age went from 37 down to 32 and, more importantly, in the last month it dropped from 36 to 32. So his nutrition is helping him feel younger inside, and he has more energy, sleeps better, improved mental clarity and feels better about himself and food in general.
In addition, via the Mickel Therapy and breathing work I do, I have learned a great deal about techniques we can use, including balancing our lifestyle more effectively, to reduce the negative impact stress has on ideal nutrition and weight loss. As such, I work with these techniques and a client’s lifestyle to support the program. These play a huge role in contributing to the results similar to above I have started to see more regularly in clients over a more sustained time frame.
If you would like to lose weight or explore intermittent fasting and bio-impedance testing further for weight loss or optimal living and performance, contact me at email@example.com or call 0425 739 918. Or go to the booking calendar on this site. I am in Torquay on Monday and Fridays, South Melbourne on Tuesdays and Thursdays, and I offer consultations online via Skype or over he
Dr John Douillard Attempts to Debunk Some Myths About Wheat and Gluten
Further to a blog I shared recently (see below) questioning whether gluten and/or wheat is as evil as it is now suggested, I thought I’d share this video by Dr John Douillard as some further food for thought – http://timaltman.com.au/opinion-article-myth-big-bad-gluten/
I like this guy’s work. He’s also done some great work on breathing.
Dr Douillard offers a different perspective on the gluten/wheat subject and attempts to debunk some of the current myths about wheat and gluten – that wheat has only been available for 10,000 years; that there is more gluten in modern wheat; that wheat is indigestible; phytic acids in grain are toxins etc. etc.
He suggests that sugars and processed foods are a poison to the brain and body, not wheat or gluten as such, and that eliminating wheat maybe be going too far. We need to look at the bigger picture around this topic rather than focusing on the negatives about wheat and gluten.
For example, a lot of the foreign chemicals in modern wheat (pesticides, toxins in the environment etc) kill the microbes in our digestive system that are involved in breaking down wheat.
Also, whilst wheat is harder to digest that many vegetables and fruit etc., this may be beneficial, even necessary to our immune systems; and it this many of the other additives in processed foods (of which wheat is a major constituent) that make them so hard to digest. These include indigestible olis and fats that make the bread etc. stick together and not go off so quickly. These additives are indigestible and accumulate in our liver and arteries, so it is so often these that are the poisons or the toxins rather than wheat per se. The solution being not to eat processed wheat and grains, but to source high quality, whole grain, non-processed, even sour dough products that are as natural and low in chemicals as possible.
My 20 cents on this is that Dr Douillard’s point is definitely worth considering, and we have perhaps become far too hard line on wheat and gluten (unless you have Coeliac’s disease), however I still stick to my long held belief that the more wheat one eats, especially wheat in processed foods, the less vegetables and fruit one eats. And these are jam packed full of vitamins, minerals, antioxidants, fibre etc. So, whilst I’m happy to include some good quality wheat and grain in my diet, I still focus on trying to eat as many vegetables and fruit (fruit in season for the climate I live) as I can – aiming for at least 9 whole handfuls per day of vegetables and fruit. That is where you will get bang for your buck in terms of nutrient value….
If you’d like to improve how you can optimise your nutrition, book an appointment via the calendar on this website or email me at firstname.lastname@example.org or call 0425 739 918.
Diaphragm Breathing Explained
I often get asked by clients, “how do I breathe using my diaphragm?”
Or, “I can’t feel my diaphragm move during breathing.”
Watch this video to see how I answer this common question…..
If you would like to learn more, contact me via email@example.com or 0425 739 918.
And if you like the video, feel free to subscribe to my Youtube Channel (Tim Altman).
Article: Why are doctors and patients still at war over M.E.? How the best treatment for the debilitating condition is one of the most bitterly contested areas in medicine.
Linked below is an article by Jerome Burn for the Daily Mail in the UK discussing the ongoing battles between doctors and patients over the cause and treatment for M.E., or CFS (Chronic Fatigue Syndrome).
Finally the highly controversial PACE (a combination of cognitive behavioral and graded exercise therapies) recommended by many medical boards has been seriously questioned due to what has now been revealed as a lack of supportive data compared to what was originally claimed. Whilst this is no surprise to anyone who has suffered from CFS/M.E. and has tried this technique, it took years and many law suits to get the doctors invested in the use of this technique to reveal the data to the public. In doing so, serious discrepancies were revealed. It doesn’t actually work that well. Well, most who have tried this technique would suggest that this is stating the obvious.
It is however, a win for those wishing to have CFS, M.E. fibromyalgia etc. recognised as an actual physical condition as well as a psychological condition.
Yet, the debate as to the causes and the most effective treatment still wages. All this reveals is that they still don’t have the answers.
The medical community, that is your local doctor, and the fatigue specialists, still can’t provide solutions for CFS. And I’m sure we all implore them to continue the research.
However I believe their search is guided by the wrong paradigm.
Their education and ongoing research is largely bound by the current medical/pharmacological paradigm that looks at individual chemicals and imbalances, and the site of symptoms and putting out spot fires, rather that focusing on whole systems and the whole organism. This is the pharmacological approach that works great for acute illnesses, infectious diseases and trauma. But not for chronic, insidious onset illnesses.
There are effective solutions out there yielding fantastic results – and most of them have been found by thinking outside the square.
The approach of evolutionary biology or medicine would suggest we predominantly suffer and die from chronic illnesses because we have created a huge mismatch between the bodies we have inherited from our hunter gatherer ancestors, and the culture we have created.
“We get sick from chronic diseases by doing what we evolved to do but under conditions for which our bodies are poorly adapted, and we then pass on those same conditions to our children, who also then get sick. If we wish to halt this vicious circle then we need to figure out how to respectfully and sensibly nudge, push and sometimes oblige ourselves to eat foods that promote health and to be more physically active. That too, is what we evolved to do.” Daniel Lieberman, ‘The Story of the Human Body. Evolution, Health & Disease’.
What inspired me to practice natural medicine, respiratory therapy and Mickel Therapy was a complete recovery from CFS. I had experienced the lack of belief and acknowledgement from many doctors, and the admission from those who did acknowledge as to their inability to help. As such, for a long time I also experienced the extreme helplessness, frustration and depression that all sufferers experience.
However I was fortunate to find a practitioner who, although he had a very esteemed scientific background, he did think outside the square. As a result, I experienced a level of health I had never felt even prior to my illness. My mission then became one of finding more effective solutions for this ailment. And to further explore the upper levels of optimal health.
Unlike many doctors, other than duty of care, I am not bound by expectations or guidelines that threaten to ridicule or cut me off should I stray beyond their boundaries.
Guided by the evolutionary biology approach, my approach over the last 20 years has been to explore any modalities that potentially offer solutions for CFS, M.E. etc. as I can find. Whilst I have seen many that did not work, or some that in no way met the bold claims made by it’s protagonists, I also found a few techniques that have offered fantastic and highly effective solutions for chronic illness – and performance for the same reasons, but used in reverse.
And these solutions are the ones I use in clinic now. Whilst the doctors and experts waged their debates, I, and some colleagues, started to see regular complete resolutions in clients suffering from CFS, M.E. fibromyalgia, IBS, anxiety, depression, auto-immune conditions and more.
If you suffer from any of these conditions and are sick of the bullshit, then feel free to contact me at firstname.lastname@example.org or 0425 739 918.
Our Cortisol Slope, via Our Relationship to Stress, is The Greatest Predictor of Total Mortality
A fascinating video (linked at the bottom) from Food Matters TV during their recent Sleep and Stress Online Event chatting with Dr Alan Chritianson discussing the relationship with stress and mortality and highlighted some findings from the Whitehall II study in the UK, which revealed that for cardiovascular mortality, cigarette smoking was the number one predictor of mortality, with cortisol slope (via our relationship to stress) following closely behind. They also compares these with the usual health metrics such as exercise levels, blood pressure, cholesterol levels etc. etc.
Yet, for overall mortality, cortisol slope was the highest predictor of mortality.
The implications for this on how to prioritise your health incentives are huge – Dr Christianson, said these results hit him like a tonne of bricks. You could be a non smoker, non-alcohol drinking, clean food eating, exercise loving health nut, yet if your relationship with stress, or how you deal with stress is dysfunctional, it could make you ill or kill you quicker than a smoking, drinking, junk food eating couch potato who doesn’t get overly stressed too much. That sucks!!
These results basically suggest that, whilst it is important to focus on our nutrition, exercise, alcohol consumption, eliminating cigarette smoking etc. for our health, we should make how we deal with stress our number one priority.
Fortunately, two of the modalities I use with clients focus one exactly that.
- Diaphragmatic breathing – of all of the automatic functions that our body performs, breathing is the only one that we can consciously control, with ease. And the same nervous system that regulates our automatic functions (including breathing), the autonomic nervous system (ANS), is also the same nervous system that regulates stress. Moreover, most of us breathe in emergency mode, far too quickly, with an exhale to inhale ratio that is out of whack, so we end up in permanent emergency mode, or ‘fight or flight’ functioning. By learning how to diaphragm breathe in certain rhythms, we can get out of emergency, or ‘fight or flight’ mode, and restore a nervous system that is more restful and relaxed, than it is on the go.
- Mickel Therapy – this technique, which is far from therapy as you might think of it, is an ‘action based’ technique that focuses on restoring harmony and optimal function to the ‘hypothalamus’ gland in our brain stem, which is the gland responsible for regulating the function or our autonomic nervous system, and therefore our stress response, all automatic and endocrine gland functions of our body, our immune system, our sleep cycles, neurotransmitter levels and many other bodily functions. It is like the ‘general’ of our bodily functions and it’s job is to maintain homeostasis, or efficient, healthy functioning of our body. It is also like a link between our brain and our body. A healthy relationship with stress requires, at the highest levels of our functioning (in our brain) a healthy relationship between our instinctive, emotional brain (which registers threats to our system and, therefore, stress) and our thinking, or rational brain (which, ideally, interprets the signals of stress sent by the emotional brain, negative emotions, and creates actions to deal with them). This allows us to functionally deal with stress as it arises. However, we ‘modern’ humans have created a huge mismatch between the bodies we have inherited (from our hunter gatherer ancestors) and the culture we have created, and this mismatch leads this healthy relationship in our brain between our instinctive emotions and our thinking, to break down. The result being that rather than dealing with stress functionally, most of us, most of the time, suppress it; and the hypothalamus is the gland in the body that first deals with this suppressed stress, causing it to go into overdrive. The follow on effect of this is that homeostasis within our body is upset and our automatic functions start to go into emergency mode, resulting often in symptoms of acute and/or chronic illness.
Hopefully these explanations may shed some light on why our relationship to stress is the number one predictor of overall mortality.
If you would like to explore using these modalities to improve your relationship with stress, overcome any chronic illness that you believe stress may play a role in (CFS, Fibromylagia, IBS, Anxiety/Depression, Auto-Immune etc), or you would like to explore increasing your quality of life, or the duration between now and your inevitable mortality :-), then contact me via email@example.com or call 0425 739 918.
Article: ‘Yuppie flu’ an inflammatory disease which blood test could easily diagnose, say scientists.’
The article above (and linked below) by science editor of the Telegraph newspaper in the UK, Sarah Knapton suggests that:
“Chronic fatigue syndrome is an inflammatory disease which could soon be diagnosed through a simple blood test, scientists have said.
Researchers at the Stanford University School of Medicine discovered that people suffering the symptoms of CFS show spikes in 17 proteins produced by the immune system. The bigger the rises, the more severe the condition.”
Given that diagnosis of CFS, Fibomyalgia, ME, Post Viral Syndrome, Adrenal Fatigue (or whatever name you choose to label it) has always been so difficult to diagnose (in fact, it is a diagnosed by exclusion, meaning that everything else yielding similar symptoms that can be diagnosed via a number of tests is ruled out), this is great news.
The failure, or difficulty in diagnosis of CFS, and therefore the failure to recognise this condition as an actual, or legitimate illness by much of the medical community, and the general public, has led to untold suffering and frustration over extended periods of time for those unfortunate enough to live with this illness.
Knapton says: “But for decades the illness was largely dismissed by skeptics as ‘yuppie flu’ because no cause could be found.”
So often clients present to doctors and health practitioners feeling extremely helpless, frustrated and depressed, and to have the medical professional offer them anti-depressants as the only, or main solution, is extremely offensive, and frequently exacerbates their feeling of helplessness, frustration and depression.
So, the news that this condition may be diagnosed via a blood test in the future is very positive.
However, I remain very wary about being overly optimistic as, whilst a faster and simple diagnosis may lead to more universal acceptance of this illness, which is extremely positive, it is highly unlikely to remove the sense of helplessness and depression sufferers feel as the diagnosis as an inflammatory illness will not make conventional medicine and science any more capable of providing a cure or treatment solution.
The mainstream medical approach, by and large, merely palliates inflammatory ailments (also including heart disease, cancer, diabetes, obesity etc.) rather than eliminating or curing them. And, the anti-inflammatory drugs used invariably result in a myriad of side effects that can be as uncomfortable as the original, condition itself.
To create an effective treatment, or a cure, we need to take a step back from biochemistry and pharmacology, and look at what causes these conditions in the first place. And the answer lies more in genetics and anthropology.
Evolution takes a long, long time. In fact, research suggests it takes 40-100,000 years for a change in our environment to be fully assimilated by our bodies. What this means is that the body we have inherited is that of our hunter gatherer ancestors some 40,000 years ago, or more. In short, our body still thinks we are wandering the bush.
We were built to eat food directly from the source, exercise a lot in order to survive, live in social, supportive tribal settings where our only biological needs were to stay safe, comfortable, fed and happy. We did not live in isolated family homes, watching screens for entertainment, sit a lot, eat highly processed foods with as many chemicals as nutrients, have expectations to succeed, earn large incomes, have mortgages, or spend most of our day working. In fact, research has suggested the average hunter gatherer culture worked only 15-25 hours per week (hunting and gathering). The rest spent in leisure, or family/tribe time.
We have developed our culture so quickly, that we have created a mismatch between the body we have inherited and the culture we have created. Address and rectify the mismatch, and the biochemistry and physiology of the body will be optimised, and the body will return to ideal health. It’s that simple, yet it requires a thorough approach.
My favourite quote, that beautifully summarises this dilemma is as follows:
“We didn’t evolve to be healthy, but instead we were selected to have as many offspring as possible under diverse, challenging conditions. As a consequence, we never evolved to make rational choices about what to eat or how to exercise in conditions of abundance or comfort. What’s more, interactions between the bodies we inherited, the environment we create, and the decisions we sometimes make have set in motion an insidious feedback loop. We get sick from chronic diseases by doing what we evolved to do but under conditions for which our bodies are poorly adapted, and we then pass on those same conditions to our children, who also then get sick. If we wish to halt this vicious circle then we need to figure out how to respectfully and sensibly nudge, push and sometimes oblige ourselves to eat foods that promote health and to be more physically active. That too, is what we evolved to do.” Daniel Lieberman, ‘The Story of the Human Body. Evolution, Health & Disease.’
My complete recovery from CFS over 20 years was achieved by this approach. That is, addressing the factors of living that influence our health and performance, and comparing how we we’re built to perform these, with how we actually do it nowadays. This process oriented approach was extremely thorough, and yielded a permanent outcome, that far better than I believed could have been possible (prior to treatment). In fact, I became far healthier than I ever was prior; and continue to be so. Exploration of the upper limits of health and performance have been a focus for myself and many clients ever since.
Subsequently, my approach to clinic work, specialising in CFS has also focused on this methodology. In treating a client, I aim to correct any imbalance in the following aspects of living, that then restore the person back to full health. I have found this approach far more effective than a reactive approach aimed out eliminating individual symptoms, or an approach using product to attend to theoretical deficiencies. The modalities I use include:
How we process stress via the hypothalamus addressing the relationship between our rational, thinking brain and our instinctive, emotional brain via Mickel Therapy. This technique has been incredibly potent in yielding complete resolutions as it addresses the highest or root cause of chronic illness.
How we eat and drink based on our understanding of how our hunter gatherer ancestors ate and drank.
How we breathe – via Breathing Dynamics. Most people do not realise that we invariably over breathe (too often and too much volume) compared to how we should (or what we are built for). And this affects not only our energy production, but a number of other functions throughout the body.
How we rest and rejuvenate – via relaxation, meditation, sauna therapy, detox/fasting etc.
How we sleep.
Also using herbs as medicines.
If you suffer from CFS, fibromyalgia, post viral syndrome, ME, adrenal fatigue, IBS, anxiety, depression or any other chronic ailment and would like to be free of it, feel free to book in the calendar on this website, or email firstname.lastname@example.org.
Or, if you have any further questions, please call +61 425 739 918.
Ketogenic Diets for Psychiatric Disorders: A New 2017 Review
Where the science stands, and what it means for you.
If you are interested in investigating ketogenic diets further for your general health or health condition, or would like to book in to start a program, please email me at email@example.com or call 0425 739 918.
Consuming more of daily caloric intake at dinner predisposes to obesity. A 6-year population-based prospective cohort study.
Linked below is a study confirming the old adage “Breakfast like the king/queen, dinner like a pauper”.
Quoted here is the conclusion: “Consuming more of the daily energy intake at dinner is associated with an increased risk of obesity, metabolic syndrome, and non-alcohol fatty liver disease (NAFLD).”
Well, technically this study only suggests the second part – ‘dinner like a pauper’. Or, certainly not a king or queen.
However plenty of studies have found that those who make their breakfast (or first meal of the day) their most substantial meal, they eat better and less for the next 24 hours.
I certainly have found consistently with clients in clinic that eating substantially at breakfast and less at dinner is much better for regulating blood sugar levels, having even and consistent energy throughout the day, and definitely helps to stay lean or lose weight.
Most clients who come to see me often really understand what foods are good, and not good, however many of these people simply do not know how to put together their daily nutrition to get the most out of themselves. They may be eating organic foods, and consuming lots of ‘super-nutrients’ (I quietly hate that term), but so often they don’t regulate their blood sugar levels, so end up having sporadic energy levels and mental functioning, and can often battle to keep prevent weight gain.
If you feel you would like help in working out the best way to plan your daily nutrition, please email me at firstname.lastname@example.org or phone 0425 739 918.