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.

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

Breathing Man meditating - breathing optimally...

How You Deal With Stress is the Number One Contributor to Your Mortality

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.

  1. 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.
  2. 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 tim@timaltman.com.au or call 0425 739 918.

https://www.facebook.com/foodmatters/videos/10154761999126570/

 

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Scientists Suggest A Possible Blood Test Diagnosis for CFS

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:

  1. 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.

    mickel therapy

  2. How we eat and drink based on our understanding of how our hunter gatherer ancestors ate and drank.

  3. 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.

  4. How we rest and rejuvenate – via relaxation, meditation, sauna therapy, detox/fasting etc.

  5. How we sleep.

  6. 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 tim@timaltman.com.au.

Or, if you have any further questions, please call +61 425 739 918.

http://www.telegraph.co.uk/science/2017/07/31/yuppie-flu-inflammatory-disease-blood-test-could-easily-diagnose/

 

 

Tim Altman Naturopath

Breathing Interview – ABC Radio National ‘Saturday Afternoon’

Recently I was interviewed on the subject of breathing for health and well-being by a former client, Joel Spry, who overcame IBS and chronic fatigue syndrome (CFS), on his Saturday afternoon session on ABC Radio National.

We combined breathing retraining techniques and Mickel Therapy to treat Joel, and he applied everything with openness and enthusiasm (along with some trepidation initially, which is expected), and fully earned the full recovery he achieved.

It was a pleasure to work with a client who was very inspiring in his openness and application to his treatment.

And now he is working on national radio!! Woohoo.

No stopping Joel now.

Here is the interview..

https://www.youtube.com/watch?v=PsDO1umJLfA&spfreload=10

Mickel Therapy

There is a Cure for Chronic Fatigue Syndrome – CFS, ME, Fibromyalgia, Adrenal Fatigue

The Cure For CFS is Mickel Therapy

I’m going to keep this blog brief.

Linked (below) is a page from the Victorian Government ‘Better Health Channel’.

I have grabbed a section from this page and pasted it here:

“Scientists are starting to understand the biological causes of ME/CFS, although they have not yet found a prevention or cure. Genes appear to be a factor in many cases.”

Other medical and government pages state that ‘there is no cure for CFS, ME etc. etc.”

This is universally accepted in the medical community.

I have only 3 thing to say about this:

BULLSHIT, BULLSHIT, BULLSHIT

They may not have a cure with their approach or their paradigm, however there is a cure, and I have witnessed it many times now in clients.       The solution lies in finding a completely different approach to the medical/natural medicine approach. A different paradigm in fact, which involves investigating the ‘root cause’ of chronic illnesses like CFS, ME, fibromyalgia etc. at higher levels than where the symptoms show up – that is, going to the level of the brain stem that regulates all automatic bodily functions. The hypothalamus. By rectifying a dysfunctional hypothalamus (one in overdrive), the body finds it’s own way to health.

To be specific, by cure I mean a complete removal of symptoms.                                                                                                                           These sound like strong, fighting words, and when I first investigated Mickel Therapy, whilst it made sooo much sense, I didn’t entirely believe. I sounded too good to be true. However, my experience as a practitioner once I started using Mickel Therapy surprised me in ways I hadn’t dared to imagine. Based on my education in the medical paradigms, I did not believe that any technique could yield such potent results.                         It is not often in this world that we are left both speechless (despite what Facebook says) and very pleasantly surprised. That has been my experience since incorporating this technique. I have guided and witnessed multiple complete recoveries or ‘cures’ from a range of chronic illnesses, including:

  • Chronic fatigue syndrome (CFS), ME, Fibromyalgia, Adrenal Fatigue, Post Viral Fatigue.
  • Irritable Bowel Syndrome (IBS)
  • Anxiety/Depression
  • Chronic Pain – including arthritic.
  • Auto-Immune Conditions.
  • It is alse fantastic for removing blockages to performance and happiness.

Enough talk.

There is a cure for CFS. Just because the medicos haven’t seen it or researched it, doesn’t mean it doesn’t exist!!

Go to the Mickel Therapy tab on my website, watch the videos by Dr Mickel.

Feel free to call me on 0425 739 918 to discuss. I’ll even send you Dr Mickel’s book for free.

It also works equally as effectively via Skype or phone if you live remotely.

https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/chronic-fatigue-syndrome-cfs

 

 

 

Snoring 3

Breathing Dynamics Solutions for Snoring and Sleep Apnoea

Breathing Dynamics for the Treatment and Prevention of Snoring and Sleep Apnoea

Snoring is the resultant sound caused by vibration of respiratory structures (usually the uvula and soft palate) due to obstructed air movement during breathing whilst sleeping. The blockage in the airways can be due to a number of reasons:

  • Obesity – fat gathering in and around the throat.
  • Dental Reasons – mispositioned jaw, caused by tension in the muscles.
  • Alcohol or drugs relaxing throat muscles.
  • Throat weakness – causing it to close during sleep.
  • Nasal passage and sinus obstruction.
  • Obstructive sleep apnoea – indeed snoring can be one of the first symptoms or signs of sleep apnoea in a person, and is almost always present in sleep apnoea.
  • Sleeping on the back – leading to the tongue dropping to the back of the mouth.
  • The tissues at the top of the airways touching each other.

Whilst incidences of snoring can vary, it is estimated that at least 30% of adults snore.

The impact of snoring occurs both for the snorer and those who sleep with or near them. The impact can include sleep deprivation, daytime drowsiness, lack of energy and focus, irritability, decreased libido and potential psychological problems.

Research on snoring has confirmed an association or correlation of snoring with a number of diseases, including:

  • A correlation between loud snoring and increased risk of heart attack (+34%) and stroke (+67%).
  • Development of carotid artery atherosclerosis (due to turbulence in the artery closes to the airways).
  • Risk of brain damage.
  • Significant improvement of marital relations following correction of snoring.
  • Treatment of Snoring
  • Treatment options for snoring are varied and can depend on the believed causative factor. All treatments focus on clearing the blockage in the breathing passage. Treatments range from:
  • Weight loss
  • Cessation of smoking.
  • Reduction of alcohol consumption.
  • Having patients sleep on their side.
  • Over the counter aids – nasal sprays, nasal strips, nose clips, lubricating sprays, anti-snore pillows and clothing.
  • Dental appliances – splints (mandibular advancement splints – are far more compliant than CPAP machines).
  • The Pillar Procedure – surgical insertion of strips to strengthen the soft palate.
  • CPAP machines – continuous positive airway pressure machines – mainly for sleep apnoea. Is quite invasive as it requires wearing a mask and having a machine beside the bed (that can be noisy). Compliance is as low as 13%.
  • Surgery – i.e. removal of tissue in the back of the throat (although this involves risks of side effects, including scarring), or turbinate coblation (removing obstruction caused by enlarged turbinates in the nose).
  • Pharmaceuticals drugs or herbal preparations.

Breathing Retraining to Prevent and Treat Snoring

Note: it is recommended you read the previous blogs on breathing,  nose breathing and the Bohr Effect, relevant to snoring on this website prior to reading this section, as the following is a simplified summary based on a knowledge of this theory.

The Breathing Dynamics approach to snoring addresses an aspect that is prevalent in most snorers. That is mouth breathing at night.

Up to 6 times the volume of air can travel in and out of the mouth compared to the nostrils. Given the anatomical, physiological and biochemical make-up of our respiratory system is designed for us to breathe through our nose, the increased volume of air flow experienced during mouth breathing can not only increase the air flow in the throat and likelihood that any obstruction or loose tissue will rattle, it can seriously upset our blood chemistry and reduce delivery of oxygen from our arterial blood to our cells for energy production (based on ‘The Bohr Effect’) and lead to smooth muscle constriction or spasm in the respiratory, circulatory, lymphatic, urinary and digestive systems (any systems that involve tubes). This can obviously lead to a number of symptoms throughout the body.

In addition, in normal breathing (according to diagnostic norms), not only should you breathe through the nostrils only, your tongue should rest at the roof of the mouth, preventing it from falling to the floor of the mouth and obstructing the throat (as is often the case during mouth breathing). An obstructed throat at night can or will usually results in snoring. When you breathe through your nose, with your mouth closed, your tongue will naturally sit at the roof of your mouth.

The objective in breathing retraining is to:

  1. Ensure that the mouth is closed at night – there are a number of techniques to achieve this, sometimes initially involving the use of other techniques or interventions such as dental splints or retrainers (especially if there is obstruction due to the positioning of the mandible) in addition to our techniques, but, over time, this can become habitual.

  2. Retrain the person to habitually breathe at all times using the nose, not the mouth. This second aspect takes time and requires the use of breath hold techniques to increase the body’s tolerance to elevated CO2 levels (as are seen when breathing through the nose and with patterns that promote breathing at the right rate and volumes) and CapnoTrainer biofeedback technology to retrain functional breathing patterns that will have your body become more comfortable with nose breathing and slower breathing rates with reduce volumes of air flow.

Once your body becomes more used to breathing with mouth closed (except when eating or talking/singing), and with reduced air flow and breathing rate, this eventually becomes more habitual.

To book in for a consultation to see Tim regarding the use of Breathing Dynamics to prevent or treat asthma, email Tim or call 0425 739 918.

Alternatively, the Breathing Dynamics for snoring and subsequent breathing retraining techniques and rhythm development can be purchased via the shop section of this website.

Breathing Dynamics for Sporting Performance

Advanced Breathing: The Last Unchartered Frontier of Sporting Performance

Breathing Dynamics for Sporting Performance

Benefits derived from optimal breathing during exercise:

  • Greater surface area of lungs used for gas exchange.

  • Increased oxygen delivery to cells.

  • Delayed lactic acid onset.

  • Enhanced buffering of lactic acid (via bicarbonate derived from CO2)

  • Reduced heart and breathing rates.

  • Increased relaxation.

  • Greater access to ‘alpha’ or ‘zone’ states.

  • Greater postural stability and potential injury prevention via diaphragm and deep system stabilization.

The Bohr Effect states that the lower the partial pressure of CO2 in arterial blood, the tighter the bond between haemoglobin and oxygen (and subsequently less O2 is released to cells).
As a result of less O2 delivery, cells produce less energy. And, during exercise, lactic acid is produced  more plentifully and quickly.

In addition, CO2 is necessary for the production of bicarbonate ions which buffer the affect of lactic acid on blood pH. If CO2 levels are low this does not occur as effectively. Arterial CO2 levels are lowered as a consequence of over breathing or mouth breathing. Our respiratory system is designed for us to breathe primarily through our noses. Mouth breathing is far less efficient in that requires more energy, and higher breathing and heart rates to deliver sufficient oxygen to cells. Mouth breathing serves as an emergency mechanism to acute stress or if our nose becomes blocked. It is not designed to be our principal method of respiration.

Learned behaviors (as a response to stressors) and a lack of understanding have led us to mouth breathe (or over breathe) not only during exercise, but also in most of our day to day functioning. Consequently, our bodies become used to lower levels of arterial CO2 and we develop a breathing pattern that is elevated in rate and volume, and uses mostly our chest and shoulders rather than our diaphragm (meaning that we do not necessarily fill our whole lungs).
The result of this ‘over breathing’ pattern is that our cells receive a reduced level of O2 from our breathing and arterial blood and our body creates a range of adaptive mechanisms designed to reduce CO2 loss (and resultant reduced arterial CO2) that may include smooth muscle constriction or spasm, apnoea or excessive mucous production.
In addition, over breathing creates or exacerbates an imbalance in our autonomic nervous system, specifically between our sympathetic and parasympathetic nervous systems. Over breathing (or mouth breathing) leads us to be sympathetic nervous system dominant or perpetually in fight or flight mode rather than being able to draw on either this or a more relaxed mode of functioning (via the parasympathetic nervous system) as desired during exercise. If not balanced or moderated over time, this sympathetic nervous system dominance or ‘fight or flight’ mode of functioning can become extremely debilitating to our bodies.

The balance between sympathetic and parasympathetic nervous systems during exercise will allow us to attain ‘zone’ like or ‘alpha’ even at high level exertion, such as in competition. This ‘zone’ or ‘alpha’ state allows us to be super relaxed and quietens our mental chatter during exercise or performance.

The objectives of Breathing Dynamics for sports performance training include:

  1. Nose breathing at all times.

  2. Building tolerance to hypercapnia (elevated CO2 )

  3. Developing diaphragmatic strength

  4. Creating a breathing rhythm with reduced breathing rate and volume

The exercises take time to learn, but you will learn to exercise whilst breathing using nose only, driving breathing using the diaphragm and with lower heart rates and breathing rates at most levels of exercise intensity.

I coach athletes to nose and diaphragm breathe whilst performing their sport or during recovery phases either one on one, or in groups. Contact me to set up a time to make a difference in your performance.

Breathing Man meditating - breathing optimally...

Video: A 3 Minute Diaphragmatic Breathing Bodyhack to Relax and Recharge

An example of a 3 minute diaphragmatic breathing rhythm session to show how you can switch your nervous system from constant low level fight or flight into complete relaxation in a very short amount of time. It feels fantastic and is the only automatic bodily function that we can consciously control quite easily, so it is a way of regulating the same nervous system that regulates our response to stress – the autonomic nervous system (ANS). And all other automatic functions – digestion, metabolism, elimination, detox, immune, all endocrine glands, mood, sleep cycles etc. etc. As such, it allows you to give your body a profound, internal rest and recharge as often as you want 🙂

 

tims detox2

February 2015 Detox and Juice Fast

 

Starting in early February I will be offering a group (or individual) juice fast and/or clean food driven detox as a way of eliminating the toxins accumulated throughout 2014 and the festive season, and cleansing from the inside out to improve energy levels, digestive function, mental clarity, sleep quality and the immune system to prevent the 2015 winter colds and flus and spring hayfever – amongst other benefits.

There will be 5 different juice fast or clean food driven detox options offered.

I will monitor all participants along the way, including using Bio-Impedance testing which will offer measures of biologocal age, cellular energy production, toxicity and inflammation levels and muscle and fat mass levels.

As an introduction, I will be offering a free talk at Surfcoast Wholefoods on Thursday 29th January at 7pm, where I will discuss the benefits of fasting and outline  all of the details of the 5 fast or detox options. And the differences between each option.

Give your body a fresh start and a head start for 2015. It will love you!!

Below is a testimonial from a client who has previously conducted my longest juice fast on offer.

 

“I would absolutely recommend to anyone to do the 2 week fast followed by the 4 week detox which Tim recommends and supports you through.

You must be mentally prepared. Fasting is not an easy challenge, it is breaking all habits and living a very clean and simple life with minimum intake. Fast = juicing + herbal teals…THAT IS IT for 2 weeks!!!

Therefore some days are extremely tough and you just want to throw it all in…however you get past day 3, coffee cravings have gone as have the thirst for wine!

Day 4 is onward and upwards. Certainly not the energy you are use to but a lighter feeling indeed and not just because you are losing weight (which was not the reason I signed up to do this!!) but there is a sense of feeling very clean…cleansed!

Fast is finally over and onto the detox program, reintroducing simple, fresh, raw foods. Eating small meals, regularly. Not too dissimilar to the way I was eating but no wine, less socialising but a great new outlook on life.

My new outlook was you can socialise without food, without alcohol. You can sit around a pot of herbal tea of veggie meal and have an amazing time with your friends.

The process was to cleanse my body, which it did, then reintroduce whole foods which I did, and gradually bring back meat, poultry, fish, etc.

My partner and I did this together, his support was crucial, very much leant on each other. We didn’t exercise throughout the fast for obvious reasons, but once we started getting our energy back from our food intake we had healthy minds and so much energy. We achieved so much personally and physically throughout this program.

We met Tim weekly and had our tests done, I decreased weight, lost necessary fluids, lost inches and gained my youth. I am 33 years of age and came out as a 29 year old!! Got to love that.

Tim would talk us through the different stages, the feelings we were having, encourage us when we were at a low and reassured us we were on the right track.

Tim has been through the fast/detox many times and can help you through the feelings of doubt and can share the celebrations at the end of each week’s measurements.

Almost 3 months on and I still very much feel the benefit of the program.

My mind is clearer, I don’t feel the need to have a wine with dinner, eat a lot of raw, organic food, a lot of juices.  I don’t crave sugar like I use to and I just simply feel great, healthy and full of energy.

Good luck!”

Melinda Cummins