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The Right Way to Prep for a Bikini Competition (Part 3) The Road to Recovery

The competition may be over, but the hard work is not. Recovering from a bikini competition (or any other extreme weight loss effort) takes just as much focus and effort as the prep. If you want to prevent future problems with your health and metabolism—you’re going to need to set some goals.

Your Post-Comp Strategy

Whether that was your first and last show or you’re a serial competitor, chances are you’re eager to get back to your “normal life.” You’re looking forward to cheat meals and less time on the treadmill. This well-deserved reprieve is possible, but only with a healthy approach. It’s important to maintain the leanness you achieved, while transitioning to a more reasonable diet and exercise plan.

All those hormonal and metabolic changes that occurred during your bikini competition prep, as discussed in part two of this blog series, must be restored. But how can you undo the metabolic adaptation that is likely in full swing? How can you reset your thyroid, sex hormones, stress response, and digestion, and pull yourself out over-exercising and starvation mode? Here’s how.

Set a post-competition strategy to recover in a healthy way.

Set a recovery timeframe

For most people, roughly half of your full prep time should be dedicated to recovery. If your prep was more on the more intense side with killer cardio, or extreme calorie or carb depletion, your recovery should match your prep time. For example:

Reasonable Competition Preparation: 12-week contest prep = 6-week recovery
Intense Competition Preparation: 12-week contest prep = 12-week recovery

Reverse your diet

Take your diet from 0 – 60 overnight, and you’ll balloon up fast. Make changes slowly over time, and your body will thank you. The goal post-competition is to have a diet that’s easy to follow, keeps you lean, and is as high in calories as your body can tolerate. Reverse dieting is the best approach for all competitors, creating a reasonable/sustainable diet that helps metabolism and prevents weight gain. Where you do you start? Slowly increase your calories and carbs each week until you reach a comfortable, sustainable diet. We suggest a 50 calorie increase from carbohydrates each week until you achieve the ideal “off-season” diet. And yes, that means cheat meals are back on the plate!

Reverse your exercise

Just like your diet strategy, slow and steady will take you far with exercising. Bring your workouts back down to a level that’s less intense and more enjoyable. We suggest a decrease of 1 min/day or approximately 5 min/day per week. Easing into the decrease is the easiest way to prevent weight gain.

Take supplements

Look … supplements aren’t some sort of magic pills, but in many cases, they can assist the body in healing hormone systems faster and easier, and replace deficiencies that can occur with restrictive eating. To ensure you’re not missing essential nutrients needed for recovery, consider the following. (But as always, check with your doctor for safety and medication interactions.)

Magnesium. Arguably the body’s most deficient mineral, magnesium plummets with the strain of aggressive training. Build it back up with magnesium glycinate at a dosage of 600 mg/day, which has great absorption. Check out our favorite brand.
Fish oil. As you introduce more food through reverse dieting, inflammation can rise. Combat this with a 2,000-4,000 mg/day dose of fish oil supplementation. But keep in mind, this is a long-term commitment. Fish oil works slowly over time by incorporating the fat from the oil into your body’s cellular membrane, preventing inflammation and potentially increasing overall hormone function.
B-complex. After the strain of all that intense exercise, your body needs B vitamins to produce stress hormones and other metabolic processes. A general B complex supplement can help. See our recommendation here.
Digestive enzymes. Struggling with bloating or food intolerance post-competition? Digestive enzymes with proteases, lipases, and amylase will help your body break down protein, fat, and carbs more efficiently. Here’s one of our favorites.

Know when to ask for help

If you feel like you’re losing control of your body, metabolism testing could help.

Some post-competition problems are easier to overcome than others. If your weight won’t respond to your workouts, or worse, your weight gain is spiraling out of control, you may have a larger metabolism issue. The stress of competition prep can cause your metabolism and hormone systems to break down, triggering significant changes in your weight, energy levels, and digestion. If you feel like you’re losing control of your body, it’s time to seek the help of a professional.

“Don’t throw your health away because you competed for a plastic trophy one day.”

I say this to every one of my bikini competitor clients. If you don’t approach recovery in a proactive way, you can be doomed to serious health damage down the road. Metabolic testing can help you evaluate your hormones and fat-burning ability, giving you a concrete recovery strategy designed specifically for your needs post-competition. If you’d like to pinpoint and address the issues you’re experiencing, Twin Cities Metabolism is here to help. Request a consultation to learn more about testing options, pricing, and what we can do for you.

Ready to take charge of your health? We have the tests and customized nutrition programs you need. Get in touch.

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The Right Way to Prep for a Bikini Competition (Part 2) Show’s Over, But Effects on the Body Last

You finally made it. It’s the day of the show. All that bikini competition prep work paid off and you look leaner than ever. Once you step off that stage and back into real life, you can return to eating whatever you want. Right?

Sorry, but no. Your journey isn’t over. The way you exit a bikini competition is just as important as how you enter. The rigor of food restrictions from your bikini competition diet and the intense exercise transformed your physique—but it also altered your hormones, metabolism, and self-image. Let’s talk specifics.

What Happens to Your Body After the Competition?

Your metabolism is probably lower.

Metabolic adaptation is a very real thing. Those months of vigorous training sent your body into self-preservation mode, causing you to burn fewer calories per day and lower your metabolism. In fact, studies show that when you get to your goal weight, your resting metabolic rate is so severely depressed, that you’ll almost immediately gain weight if you resume your prior higher-calorie diet.

woman's fingers holding half-eaten donut

Changes in brain chemistry during bikini competition prep can cause sugar cravings.

Your brain chemistry is probably off.

Extreme exercise gives you the same release of endorphins, dopamine, and serotonin that thrill seekers get—except you’re getting it over and over again. Cut off the release of these hormones cold turkey and you can find yourself with severe mood issues. To compensate, studies show you may crave and binge carbs and sugary foods for the temporary neurotransmitter boost (no, the craving isn’t a result of their long absence in your bikini competition diet like you assumed). But when that high wears off after a few minutes, you’re back to being crabby (and probably bloated).

Your GI tract/stomach changed.

For months, you conditioned your body to live off certain foods, and probably changed your enzymes in the process. Take dairy, for instance. Avoid it long enough, and it decreases the digestive enzymes on the surface of your small intestine, making you less able to digest it. Put dairy back in, and you’ll get diarrhea. This avoidance also affects your brain chemistry. Considering an estimated 90% of your body’s serotonin is made in your gut, making “poorer” food choices can influence this for the worse. Start bingeing foods you’ve been avoiding for months, and your guts and brain will hate you.

Your sex hormone levels are probably different.

A big decrease in body fat, and the stress of metabolic adaptation can affect your sex hormones. Studies show that most natural athletes experience decreases in testosterone and most women will experience decreases in estrogen production. The more rigorous your bikini competition prep, the more likely you are to experience symptoms of low sex hormones, including a decrease in sex drive, ability to burn fat, stamina, and general vigor.

Your carb tolerance is probably not the same.

Most bikini competitors stick to some version of a paleo diet: high protein and low carbs, or in a cycled fashion. If this is your bikini competition diet, don’t be surprised if you can no longer handle a high-sugar meal without crashing. You can blame insulin sensitivity and low carb tolerance for that. For quite some time, you’ll probably feel sick any time you try to increase your daily carb intake.

Body dysmorphia is a common issue after a bikini competition, as you start thinking your body is in worse shape than it actually is.

Your risk of body dysmorphia has increased.

By competition day, you’re at an all-time high in self-confidence, but you’re also facing a high risk of body dysmorphia. You’ve spent three months sculpting your perfect body. You’re leaner than you ever been, partly because you’re dehydrated, which sucks your skin tightly to your muscles. You’ll be able to keep this new and improved physique, right? Sorry, but no. You’ll have a water shift a day or two after the show. You’ll have a cheat meal. You’ll ease up on your training and gain back a few pounds of body fat. It’s inevitable. As you watch your show-body start to change, you risk becoming too critical, seeing yourself negatively, while everyone thinks you look great.

You didn’t make an after-show plan.

You made a very detailed prep plan, but did you create an after-show plan? If you’re like most bikini competitors who just accomplished their goals, you probably didn’t think beyond “I’ll continue to train.” Everything we discussed here needs to be carefully considered and addressed the moment you leave the stage. Your hormone changes, your metabolic shifts, your GI system—it’s all sitting there inside, waiting to make you sick, tired, and flabby. This will be your reality, unless you make a post-show plan and gently move back to your normal metabolism.

Need help with your post-competition planning? Keep an eye out for Part 3 of our bikini competition prep series, coming up next week.

Ready to take charge of your health? We have the tests and customized nutrition programs you need. Get in touch.

April, 13
2645
Fitness, Hormone Balance, Metabolic Damage, Nutrition, Weight Loss
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The Right Way to Prepare for a Bikini Competition (Part 1)

If you find yourself on stage in front of a crowd in nothing but your bikini, one of two things is going on. One, you’re having a nightmare, or two, you’re a bodybuilding competitor.

For professional bodybuilders, training can turn into a nightmare with the wrong approach. Whether it’s your first competition or 10th, it takes a lot more than diet and exercise to compete in a way that keeps your metabolism and body image healthy.

Learning how to pose is important, but there are many ways to train correctly for a bikini competition. (U.S. Air Force photo/Senior Airman Christian Clausen)

It Takes More than a Coach and a Pose

Many of the old-school ideas about bikini competition prep hold true. You should still find a coach, learn how to pose, and give yourself plenty of time to train. But new-school prep gets much more technical, making it better for your results, your body, and your overall health. If you want prep for a bikini competition the right way, add the following elements to your training plan.

Know when to start.
Your bikini competition diet and prep will last about 12 weeks, but you shouldn’t begin this focused prep work until you’re carrying about 35 pounds of body fat. Body composition testing will give you the most accurate measurement. Speaking of body composition…

Track your body composition, not your weight.
You don’t walk on stage and step on a scale. You pose. That’s because bikini competitions are about body composition, not weight. You’ll get a more accurate picture of how your body is responding to your training if you use body composition tracking. Technology like InBody bioelectrical impedance analysis and/or Fit3D testing measure your body fat, muscle mass, and water levels with accuracy (and without the high cost of using DEXA). Plus, along with your “selfies,” your Fit3D results give you a perfectly objective view of your physique.

Knowing and understanding your results can help you make correct changes in your plan to bring the best “you” to the stage. Doing so also helps you choose the right competition date, based on how much body fat you have to lose. If you want to compete with the best, your total fat in pounds should be below 30 (as measured with the Inbody 570 scan, which uses tons of metrics for measurements) before you even think about stepping on stage. Things to watch for:

High water levels: a sign of overtraining or overcarbing
Drops in muscle mass numbers: less muscle means less chance of winning

Get a hormone analysis before you start.
One of the biggest roadblocks to success in bodybuilding is an underlying hormone issue. Even a mild imbalance can affect your progress. Get a complete metabolic assessment before you begin to have a working baseline. Elevated stress hormones, imbalances in sex hormones, or marginal thyroid function are red flags that need to be taken care of before even attempting competition.

Monitor carb intake for the best results.

Be careful of dropping your carb intake too much, or too long.
Cutting carbs is a tempting way to speed up weight loss, but go too low for too long, and you can hurt your metabolism. Also, studies show that dropping your carbohydrate intake below 30g/day can significantly lower your body’s T3 hormone levels. Body composition testing can help you monitor your intake and avoid the dreaded “washed out” look caused by carb spillover from excess carbs.

Monitor overtraining.
You’d think the more you work out, the better your body would be. But overtraining creates metabolism problems after the show. Save yourself by watching your Heart Rate Variability (HRV). This well-researched measurement of the sympathetic vs. parasympathetic stress on your heart will tell you if you need to pump the brakes or push harder, day to day. By measuring the difference in time between heartbeats, you’ll know how much training you can take on that day. Higher variability means less stress. Less variability means more stress. You also may be overtraining if your water levels spike.

Be smart with your protein intake.
You already know that you need more protein with rigorous exercise, but how much? Research says you should shoot for 0.73 to 0.82 grams per one pound of body weight per day to maximize protein synthesis (i.e., beef up). You could go higher than this, but it’s not going to help you gain muscle mass quicker.

We Have the Tools and Guidance to Help—No Matter Where You’re Located

Not sure where to get a metabolic assessment or hormone analysis? Twin Cities Metabolism offers virtual consultations and testing, so you can have a trusted guide no matter where you’re located the country. In the meantime, find the nearest Fit3D location near you, and stay tuned for Part 2 of our series on bikini competition prep…surviving the aftermath!

Ready to take charge of your health? We have the tests and customized nutrition programs you need. Get in touch.

April, 5
2286
Fitness
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Is Candida a Real Thing?

You’re sitting in the doctor’s waiting room, jotting down all of your symptoms so you don’t forget them. Let’s see. You’re exhausted. You’ve got embarrassing gas and uncomfortable bloating. Your brain is foggy, you’re depressed, and your skin itches. My, that’s quite a list.

Women in the doctor's office with male doctor

Candida symptoms are very nonspecific so you need the right tests. (USDA Photo by Bob Nichols)

After Googling, you’ve basically decided you have candida overgrowth (or just “candida”)—so you’ll mention that, too. After all, in this age of easy internet research, you could be your own doctor. Right?

Maybe not. Many people (both women and men) conclude they have candida because its symptoms are so nonspecific. All the symptoms you mentioned are, too, so it’s easy to diagnose yourself with the disorder.

So, let’s take a look at what candida is, why some people don’t think it’s a legitimate diagnosis, and whether or not you may actually have it.

What is Candida?

Candida is fungus. Sounds gross, but it’s not: a small amount already lives in your mouth and intestines to aid digestion and nutrient absorption. When your body overproduces it, it breaks down the wall of the intestine and penetrates the bloodstream, releasing toxic byproducts into your body. This overgrowth of candida is widely seen in people with immune problems, like HIV, Crohn’s disease, and ulcerative colitis.

So, why don’t people believe candida is a “thing,” and why is it controversial? Conventional doctors, by and large, believe candida ONLY becomes a problem in those people with immune dysfunction, so they don’t always test for it. A subset of alternative medical doctors, on the other hand, blame candida overgrowth for just about any collection of symptoms. So, what’s the truth about candida?

Yes, Candida is Real.

In short… yes, candida overgrowth is a real thing, but the real question is at what amount? It’s true we all have some in our GI tracts, but health consequences ensue when they grow to higher levels. The “good bugs,” or healthy bacteria, in your gut typically keep your candida levels in check, but a round of antibiotics, stress, or carb-heavy diet can cause the bad bugs to kill the good and take over.

Their attack will likely lead to symptoms, including:

Brain fog
Chronic fatigue
Constipation, or diarrhea
Depression
Food sensitivities
Migraines
Painful, persistent bloating or gas
Skin issues
Weight gain

When the good bacteria are taken over by the bad, candida may ensue.

Like you, many people think they have it because these symptoms are so nonspecific (much like the symptoms of adrenal fatigue). You can have every one of the symptoms and it still may not be candida overgrowth. Often, it’s some other condition caused by multiple problems INCLUDING candida overgrowth. When you have it, it’s connected to autoimmune disease, fatigue, blood sugar dysregulation, weight gain, and potential imbalances in your gut bacteria.

Don’t Go with Your Gut—Get the Testing

While you want to avoid self-diagnosis, it’s important to confirm or rule out candida to avoid going down the wrong path. If you don’t have it and treat it as if you do, you’re subjecting yourself to a super-harsh antimicrobial prescription that can disturb the good bugs in your GI tract. If you do have it and don’t get treatment for it, you can end up with more serious health problems.

Fortunately, a simple stool test is all it takes to identify/diagnose candida overgrowth and many progressive doctors have been using it for years. There’s also an organic acids test, which measures yeast and fungal byproducts produced in the urine. So, if you suspect the condition, request the testing.

Treat it Right

Once you have a diagnosis, you need the guidance of a trained professional to treat it correctly and safely. Instead of going the prescription route, Twin Cities Metabolism may use any combination of the following:

Supplements and Antimicrobial Herbs—such as caprylic acid, lauric acid (also found in coconut oil), beneficial yeast saccharomyces boulardii, uva ursi, berberine), which are better tolerated than prescription medications.
Nourishment of Your GI Tract—with good, healthy fermentable fiber sources to encourage good-bacteria growth.
Probiotics—to keep your gut bugs happy.

If you’re ready to get to the bottom of your health concerns, we’re ready to help you.

We have the candida tests and customized treatment programs you need. Get in touch.

March, 27
1122
Candida
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Yes, Metabolic Damage is Real

Many people who “can’t” lose weight blame their metabolism—but they’re secretly eating cheat meals or missing workouts. Others stick to their diets and exercise plans meticulously—then cut more calories or stay at the gym longer when they don’t see results. Whether you’re the former, the latter, or somewhere in between, you may not know just how much your metabolism affects your weight. Worse, damage to it may be causing those other symptoms that seem completely unrelated.

Maybe It’s Metabolic Damage

Weight loss seems very formulaic for the most part: calories in vs. calories out ultimately determines if you lose or gain. Add in some exercise, and you’re good to go. But metabolism, the interaction of hormones and organ systems that store and burn fat, is estimated to be responsible for between 60–70 percent of your fat-burning capability. Clearly, a problem with your metabolism is going to affect your weight, no matter what you eat or how much you hit the treadmill.

If you’re a nutrition nut who’s clocked more hours in the gym than you’d care to admit yet you’re still not seeing results, you may have metabolic damage—the most severe form of weight-loss resistance. This hormonal disorder involves the nervous system (brain), endocrine system (thyroid, adrenals, and sex hormones), and immune system, and can cause bothersome symptoms, including fatigue, irregular menstrual cycles, upset stomach, bloating with meals, low sex drive, and more.

Who Gets Metabolic Damage?

The tricky thing about metabolic damage is that it can happen TO you or BY you.

Chronic dieters and over-exercisers risk causing metabolic damage

If you’re a chronic dieter and/or exerciser, you may have caused metabolic damage.
If you’re a yo-yo dieter, or you’re regularly doing long-duration cardio exercise while on a super-low-calorie or low-carb diet, you may have missed the warning sign of metabolic damage—metabolic adaptation. In the face of what it sees as a life-or-death situation, your body initiates a stress response that mobilizes your energy stores, effectively shutting down your fat-burning ability and muscle gains. The longer you live with metabolic adaptation, the worse health effects you’re likely to endure.

Take participants of “The Biggest Loser” televised weight-loss competition, for example. Several years ago, researchers studied the body composition and resting metabolic rate changes in 14 of the show’s competitors who were classified with class III obesity. They found tthose with the greatest weight loss at the end of the competition experienced the greatest slowing of resting metabolic rate, and those who maintained the weight loss after six years also wound up with a slower metabolism. These observations show definitively that metabolic adaptation is a very real response to extreme dieting and exercise.

If you have an undiagnosed/untreated metabolic condition that spreads, metabolic damage may have happened to you.
Imagine your metabolism is an orchestra playing a song. If the flutes are off key or out of time, the other instruments will likely wander off as well. The result? Everybody’s out of whack, and it’s a terrible song. This is how metabolic damage can develop as well. Because metabolism is an intricate system of organs communicating together, an undiagnosed health condition (say, low T3 syndrome) can negatively affect all other systems, shutting down your metabolism.

There are warning signs before you reach metabolic damage, but you must be in tune with your body to recognize them.

The Warning Signs of Metabolic Damage

Adrenal Fatigue and Low Cortisol Levels – As metabolic damage begins, your adrenal glands get stressed, produce an over-abundance of cortisol. Once cortisol levels have been elevated for quite some time they fall to dangerously low levels, causing adrenal fatigue.

Low Thyroid Levels – Drops in T4 and T3 (the body’s major fat-burning hormone) can directly (or indirectly) result in a slow metabolism, fatigue, and/or low energy levels. In fact, the common clinical disorder, low T3 syndrome, is often seen with metabolic damage.

Low Testosterone – Low testosterone levels are common in men and women (except those with PCOS) with metabolic damage. If you’re suffering from metabolic adaptation or damage, your adrenal glands get pushed to their limit, creating a stress response that shuts down the production of testosterone.

Imbalanced Progesterone to Estrogen Ratio – When stress is out of control, your body will steal valuable resources to make stress hormones (including cortisol) instead of healthy thyroid and sex hormones, causing low or high estrogen levels, and most commonly low progesterone.

Low Leptin/Leptin Resistance – When you restrict our calories, your metabolism compensates by decreasing our metabolic rate with leptin, the fat-locating hormone. When leptin is high, metabolism is high; when it’s low, our metabolism rate plummets, often creating leptin resistance (or “blind fat”).

Immune System Overdrive – In a stressed state, your immune system gets overly excitable and attacks things it shouldn’t, such as ingested food and the body’s own organs. This contributes to food sensitivities, autoimmune diseases, and sensitivity to chemicals and the environment.

How You Miss the Signs…And What to Do If You See Them Now

It’s easy to miss the warning signs of metabolic damage when conventional medical providers aren’t looking for them. More often than not, they’re solely looking and testing for diseases they can treat with medication or surgery. This leaves you (and millions of other Americans) in the medical black hole—living with hidden metabolic disorders that spread and worsen over time.

If you suspect you have a metabolic disorder, we have some good news. Twin Cities Metabolism has the tests, answers, and solutions waiting for you. Contact us for a consultation to discuss your symptoms, get the proper testing, determine if you have a metabolism problem, and ultimately have the help you need.

Ready to take charge of your health? We have the tests and customized nutrition programs you need. Get in touch.

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Here’s Exactly How Much Protein You Need to Lose Weight & Gain Muscle

Sam is stuck in a rut. She trains six days a week but she’s not getting any stronger, she hasn’t gained any muscle, and her weight hasn’t budged.

What is this self-proclaimed “gym rat” to do?

Simple. Eat more protein.

Except it’s not so easy if you don’t know exactly how much you need for your specific goals.

Read on, and you will!

What is Protein, and Why Do You Need It?

Protein is essential for many of the body’s processes (Photo: by Nick Youngson CC BY-SA 3.0 Alpha Stock Images)

A fundamental building block of the body, protein is a compound comprised of chains of smaller molecules called amino acids. Your body produces some, but you need to feed yourself the rest to nurture muscles, enzymes, hormones, and neurotransmitters.

Because protein is hard to break down, it takes more calories to digest it (i.e., eat more, burn more). As you can imagine, an exercise fiend like our friend Sam needs more protein, but sedentary folks need an adequate amount as well. Without it, you lose muscle faster as you age, and your body ages even faster.

You don’t have to stuff yourself silly with salmon, steak, or shakes to get the right amount of protein. But you’ll want to read on to be sure you’re getting the right amount.

How much protein is necessary to control hunger?

There’s nothing like a stomach grumble to break the silence in the room, but if you’re always hungry, this may happen more often than you’d like. Protein can help. Research shows that a high-protein diet can control hunger and reduce your overall appetite—possibly by increasing leptin levels, which “turns off” hunger, and helping you feel fuller from the food you eat. But just how much does it take to do this? Studies show that eating 30 grams of protein at each meal will keep the average person satisfied.

How much protein do you need to prevent muscle loss?

Your goal when dieting is to make sure your body “eats” as much fat and as little muscle as possible. But the more calories you cut, the more your body tries to consume that precious muscle. Increasing protein can help prevent this to a point, but cut your calories too much and you’re bound to lose muscle mass.

Bicep with an illustration of protein's chemical makeup

To maintain health and muscle mass, aim for 0.36 grams of protein per pound. (Photo: U.S. Air Force/Senior Airman Katrina Heikkinen)

If you’re a healthy adult 19 or older, the recommended dietary allowance (RDA) for protein to maintain health and muscle mass is 0.8 grams per kilogram of body weight per day or 0.36 grams per pound. That means a sedentary 50-year-old who weighs 150 pounds should have about 54 grams of protein a day to be healthy. But that’s just the minimum amount. In a study by the American Journal of Physiology–Endocrinology and Metabolism healthy adults ages 52 to 75 who consumed 1.5 grams of protein per kilogram of body weight built and preserved more muscle than those who stuck to the 0.8 minimum.

How much protein do you need to maximize your rate of muscle mass growth?

If you’re like Sam, challenging yourself with exercise intensity and frequency, you probably need to eat more protein while dieting. Research says you should shoot for 0.73 to 0.82 grams per one pound of body weight per day to maximize protein synthesis (i.e., beef up). You could go higher than this, but it’s not going to help you gain muscle mass quicker.

It’s More Than Weight Loss and Muscle Gain

Protein has many effects on health that have nothing to do with weight or muscle. There’s growing evidence that a high-protein diet can help lower blood pressure and cholesterol levels, and build bone mass. So, Sam, along with the rest of the sedentary population, has nothing to lose by packing in the protein. (Unless that protein leads to a food allergy, but that’s another story for another blog post!)

Ready to take charge of your health? We have the tests and customized nutrition programs to help you. Get in touch.

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Metabolic Minute #25 – The “cold” weight gain connection.

The thyroid gland is responsible for maintaining your body temperature amongst other things. If you are a perpetually cold person, it could mean your thyroid is functioning less than optimally. In this video, we break down the science of the hormones involved in fat burning, and how being “cold all the time” is a warning sign of a metabolism problem.

Follow the link here to learn more: http://www.tcmetabolism.com/is-it-me-or-a-metabolism-problem/

Never miss a video Subscribe to our YouTube channel here.

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Metabolic Minute #24 – Estrogen dominance, chemicals, and body fat

We all are instinctually aware to stay away from unnecessary chemicals for our health. However, did you know that chemical exposure not only harms your health, but also alters your hormones and your actual body shape? In this video we discuss the science of chemicals, estrogen levels, and where you store your body fat.

Read our most recent blog to find out if the keto diet is right for you: http://www.tcmetabolism.com/something-sneaky-is-sabotaging-your-weight-loss-goals/

Never miss a video Subscribe to our YouTube channel here.

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Yes, Some Exercises Are Bad for You (If You Have Adrenal Fatigue)

Whether you love it or hate it, we all need exercise. But if you’re suffering with adrenal fatigue, your sweat sessions may be making things worse.

“You mean, I can’t spin at Soul Cycle or rack up my reps on the bench press?”

It depends. Your hormones are running the show, and they may require you to adapt your routine.

It’s More than Burning Calories

Every movement you make during a workout sends signals to your hormones.

During a workout, you’re not only burning calories and building muscle. Every movement you make is sending a message to your body’s hormones—and each movement communicates something different. For instance, powerful short bursts stimulate HGH (human growth hormone) and testosterone, while low-force, sustained movements rev up cortisol and can decrease testosterone if performed too long. The goal is to pick a style of exercise that creates the best conversation with all your hormones.

When you have adrenal fatigue, this can be tough. Your adrenal gland system is already severely overworked, and the addition of a hormonal shift can send it into overdrive. So, which exercises are the worst offenders for adrenal fatigue?

3 Exercises to Avoid if You Have Adrenal Fatigue

1. Long-Duration, Steady-State Cardio
Say good-bye to those long-distance runs if you have adrenal fatigue. The biochemical signal it sends is just too stressful for your adrenal system. A University of British Columbia study found that men who ran over 40 miles per week had noticeably lower testosterone levels than short-distance runners. In another study, researchers found that cortisol levels more than doubled and remained higher than baseline runners a day after a long race. They also noted the runners had higher levels of the enzymes lactate dehydrogenase (LDH) and creatine kinase (CK), both of which are associated with muscle tissue damage and breakdown.

Crossfit pushes your body to its limit, which is bad for those who suffer from adrenal fatigue. (Photo: Rose PT Group)

2. Circuit Training
While jumping from machine to machine is a great way to optimize your time at the gym, the signal this sends to your hormones is too stressful for your body to tolerate. You need more rest periods between exercises when doing resistance training.

3. Crossfit
The lure of heavy squatting, deadlifting, and benching can be strong, but those Crossfit routines are challenging more than your muscles. Strength training that that pushes your body to exhaustion for long periods can be disastrous if you’re struggling with adrenal issues.

Don’t Pack Away Your Gym Clothes Just Yet

The good news is you don’t have to stop doing these exercises completely… you just have to adapt them.

Extend rest periods until you feel like you’re recovered
Keep cardio intensity low, especially if you’re doing it longer
Opt for weight training instead of cardio
Choose high intensity/heavy training in short bursts with long periods of recovery

Keep the weight heavy, the reps low, and the rest periods long (i.e. Five reps with up to two minutes of rest in between)

Ready to take charge of your health? We’re ready to help. Get in touch.

February, 13
699
Adrenal Function
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Video

Metabolic Minute #23 – Is The Keto Diet Right For You?

The Keto diet is a great tool for many. However, when you go “keto” there are very real metabolism and hormonal changes that can occur. In this video we discuss the hormonal downsides of the ketogenic diet on thyroid function everyone needs to know.

Read our most recent blog to find out if the keto diet is right for you:

http://www.tcmetabolism.com/is-the-keto-diet-your-key-to-health-this-year/

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Is Cholesterol Count a Scam?

Today, about half of Americans have unhealthy cholesterol levels. Surprised?

Maybe. Maybe not.

But when you dig a little deeper into how the cholesterol range has evolved—and what it actually means, you might really be surprised…and relieved, too.

Plunging LDL Levels—Millions on Statins

In the 2004, millions of Americans who thought their cholesterol levels were fine got a wake-up call when new guidelines went into effect. At that point, more than 10 million people were already taking cholesterol-lowering drugs (statins). But new recommendations, which modified guidelines set by the feds just two years earlier, meant both that a few million more people needed to be on statins—and that the existing market (10 million strong) needed to increase their doses.

Before this change, the target range for LDL (so-called “bad cholesterol”) was 130. Afterward, federal health officials suggested that LDL should be less than 100–that’s 30 points lower than previously recommended.

One hand with thumbs up, another with thumbs down on blue background.

There has been much debate over the years about the changes in cholesterol guidelines. (Photo by Mark Scrimshire via Flickr)

Because the change was backed by clinical trials, it was quickly endorsed by the National Heart, Lung and Blood Institute, the American Heart Association, and the American College of Cardiology…in other words, it was endorsed by doctors, some of whom may have had ulterior motives (read on). Other medical professionals felt the evidence was not ironclad, especially since statins were associated with adverse side effects, such as CoQ10 depletion and severe muscle conditions.

2013 brought an even bigger change. By expanding the guidelines to include atherosclerotic cardiovascular disease, around 13 million were now advised to take statins.

For the makers of statin, business was suddenly booming.

But How Much Do LDLs Really Matter?

There’s no question: the makers of statin are beneficiaries of lower LDL levels. Interestingly, six of the 15 panelists that authored the new guidelines reported having recent or current ties to pharmaceutical companies that already sell or were developing cholesterol medications (a disclosure they were required to make by law). While some simply shrug off this potential conflict of interest, others like me find it deeply concerning.

But I wouldn’t agree that patients actually benefit. If someone tells you high cholesterol gave them a heart attack, take it with a grain of salt. While high cholesterol may have been a contributing factor, there are plenty of other conditions that damage the arteries and cause plaque buildup, including:

Diabetes
Smoking
Alcohol abuse
Low dietary consumption of antioxidants

What’s more, most deadly heart attacks are caused by unstable plaques breaking off and lodging—NOT by chronic buildup that completely closes off the artery. Moreover, the panel never addressed the impact of low HDL (the “good cholesterol”), which is shown to increase cancer risk. Does this have anything to do with the fact that there are no successful medications for low HDL? Hmm.

High cholesterol has become a universally accepted warning sign for heart disease. But many in the medical community question the current standard of care for statin therapy, as these medications may not benefit all patients equally. In fact, The Cochrane Collaboration, a widely respected independent organization, reported that 1,000 people without heart disease would need five years of statin treatment to prevent 18 cardiovascular events. So, on average, 56 people need to be treated over five years to stop one heart attack. Sounds great for that one person—not so much for all the others it didn’t help.

But the fact is, your body needs cholesterol. Without it, you couldn’t manufacture adrenal and sex hormones, and you’d be experiencing low energy levels and a low sex drive, among other things.

Two Cholesterol Tests That May Be Better Predictors of Your Heart Health

Standard cholesterol testing fails to look at important factors like particle dimension and hs-CRP.

If these standards were up to me, I’d recommend a couple of tests that are nowhere in the federal recommendations. For example, particle diameter of cholesterol is one of the most important aspects of heart health. The smaller the particle size, the more dangerous, because smaller particles fit more easily into the cracks of the arteries. But most tests ignore this measurement, and the feds don’t require it.

Standard tests also neglect to look at high-sensitivity C-reactive protein (hs-CRP), which can be more predictive of a heart attack than cholesterol. Your levels of C-reactive protein (CRP), which increase with inflammation and infection, can easily be seen with a simple blood test.

Whether you think you’re in the clear, know you’re at risk, or already have high cholesterol, you have options when it comes to prevention and treatment. Pop some statin, lower your cholesterol, and prevent a heart attack. That’s all it takes, right? Unless you absolutely love taking pills, making dietary changes over a defined time period is unquestionably a safer alternative to medication.

Ready to take charge of your health? We have the tests and customized nutrition programs to help you. Get in touch.

February, 8
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Metabolic Minute #22 – 3 Muscle Building Essentials

Description: Building muscle is something many strive for. But, it’s also hard work requiring many pieces of the puzzle to be just right to be successful. Make sure you don’t waste time and effort not understanding the 3 essential puzzle pieces for maximal muscle growth.

In this video we breakdown the latest science regarding how to maximize your muscle gains from your time in the gym.

For more information on this topic visit the article on our blog entitled “If You’re Not Gaining Muscle or Losing Fat, Here’s Why”

http://www.tcmetabolism.com/if-youre-not-gaining-muscle-or-losing-fat-heres-why/

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Six Blood Tests You Need, But May Be Missing

You can tell a lot about a person by looking at their blood. Whether you’re type A, B, AB, or O, that red river flowing through your veins can reveal a variety of health conditions. The only problem is, if you’re not running the right tests, you may have diabetes, fatty liver, or a thyroid disorder—and never know it.

“I get a blood test with my annual physical, so I’m good, right?”

Not necessarily. A general practitioner may order a complete blood count (CBC), but from a whole-body health perspective, that tests is actually quite incomplete. To uncover many serious health issues—the conditions causing your unexplained symptoms, you need these six blood tests yearly.

1. High-sensitivity C-reactive Protein (hs-CRP)

Considering that one of every three deaths in the U.S. is due to cardiovascular disease, preventing it with a test would seem to be no-brainer. hs-CRP does just that by analyzing your levels of C-reactive protein (CRP), which increase with inflammation and infection. By identifying low levels of inflammation, the results help gauge your risk of heart attack or stroke.

A blood sugar test can help detect and prevent a variety of health conditions, including diabetes.

2. Blood sugar

Your blood should have a nice balance of sugar. High blood-sugar levels can cause diabetes, and low levels can lead to dementia, coma, or death. Fortunately, two tests monitor the equilibrium: glucose and hemoglobin A1C. Glucose measures your immediate sugar levels, while hemoglobin A1C is the average over the last three months. Together, they can offer early detection of a wide range of conditions.

3. Ferritin

Your body uses much of the iron from food to make oxygen in the blood, but it also stores it for times when your diet is lacking. That stored iron is called ferritin, and your thyroid and many other systems depend on it to function. Too much can indicate anything from liver disease to an overactive thyroid, and too little can lead to anemia, exhaustion, and headaches.

4.Thyroid function

Virtually every tissue in your body is affected or regulated by the thyroid. Without proper thyroid function, every system in your body slows down as it directly affects heart rate, memory, energy, cholesterol levels, muscle contraction and relaxation, hair and skin texture, bowel function, fertility, menstrual regularity, mood, and body weight. Your conventional doctor may run one test to check yours, but nine tests are recommended: TSH, Total T4 and total T3, Free T4 and Free T3, Reverse T3, and T3 Uptake.

5. Cholesterol

While there is some disagreement among the medical community as to how much cholesterol is too much, knowing your levels can be helpful. Not only can results show whether diet changes are in order, but they can be a warning sign that your body is shifting in the wrong direction. For instance, elevated triglycerides are a sign your blood sugar may be out of whack.

6. Liver function

The liver is your body’s detox organ, helping to remove toxins, store energy, and digest food. Because liver-function tests aren’t always a part of a regular checkup, you may not know how well yours is working. Two tests, aspartate aminotransferase (AST) and aspartate transaminase (AST), can help detect signs of liver damage, including fatty liver, hepatitis, and cirrhosis.

Invest in Your Health

Your unexplained symptoms may persist or worsen without proper testing. And even more worrisome, you may have no symptoms while a disorder runs rampant. Unfortunately, your conventional doctor is held back by insurance companies that only pay for tests considered “medically necessary,” and many of these tests don’t qualify. But we think your health deserves more proactive care. Getting the tests you need can prevent you from falling victim to a plethora of diseases and health disorders, which often come with red flags and warnings before they manifest. Let Twin Cities Metabolism protect and enhance your health.

Ready to take charge of your health? We’re ready to help. Get in touch.

February, 6
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Everything You Need to Know About Fish Oil (and why your body needs it)

The word “essential” is pretty serious. It indicates something mandatory, necessary, and survivalist. Yet, when it comes to essential fatty acids like Omega-3s, the human body is incapable of producing a supply, and many people don’t bother to make sure they have enough. Unless you’re eating salmon, sardines, and halibut on a regular basis, there’s a good chance you’re running low. Considering that omega-3 fatty acid deficiency is one of the top 10 preventable causes of death in America, you’re going to want start stocking up. Fortunately, there’s fish oil.

What is Fish Oil?

Derived from the tissue of cold-water fish, fish oil contains essential omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Don’t worry…you’re not expected to fry up some fish and collect the fragrant remainders from the pan. While it’s certainly ideal to get your omega-3s directly from the source, fish oil can be found in supplements for ease and convenience—and less identifiable breath.

Studies show that fish oil can be good for heart health.

If you haven’t incorporated fish oil in your diet, science says you should. Studies show that fish oil can potentially prevent strokes and heart attacks, reduce inflammation, help with anxiety, depression, and ADHD, and alleviate dry skin or eczema. The benefits are so compelling, in fact, that the American Heart Association (AHA) now recommends eating at least two servings of fish (particularly fatty fish) per week. That’s not always possible in our on-the-go world (and impossible for vegetarians and anyone with an allergy), so, how can you be sure you’re getting the most out of your fish oil supplement?

Choose the right form of fish oil.

It’s true that fish oil is packed with EPA and DHA, but the ratios vary depending on which type you choose. Children, and women who are pregnant or breast feeding do best with a higher DHA form, which supports brain development. Adult men and women, should choose a higher EPA form (greater than 50% concentration) for the anti-inflammatory benefits. You can measure your inflammation with a simple blood test but getting your dose of EPA can help regardless.

Get the right type for your dosage.

Depending on your health condition, you may need more fish oil than the general population. If you’ve have a history of certain cardiac problems, for instance, the AHA recommends having upward of 4 g/day. Capsules are great at lower dosages, but liquid is better and easier for these higher dosage demands. Also, if you go with capsules and find you’re burping up fish oil, look for enteric-capsules which prevent this by slowing the breakdown.

Choose fish oil in capsule or liquid form depending on the dosage you need.

Use it long term.

Sadly, you won’t reap the benefits of fish oil overnight—it’s going to take a long-term commitment. Fish oil works by slowly incorporating the fat from the oil into your body’s cellular membrane, making it nice and flexible. This improves the health of the cell membrane, preventing inflammation and potentially increasing overall hormone function. But it takes time for this healthy change in membrane fat to occur. And it’s got to be the right kind of fat, too. Eat some french fries, and that membrane turns rigid instead of soft, decreasing function and increasing inflammation. In this case, slow is better than fast.

Buy from a trusted source.

You can buy fish oil anywhere—but should you? Maybe not. Before it was in pill or liquid form, it was swimming around in contaminated waters. Thanks to distillation and manufacturers who adhere the highest standards, you don’t have to worry about that. Unfortunately, not all retailers stick to those standards, and you may wind up consuming bio-concentrated toxins on a daily basis. To protect your health, buy your fish oil from a professional healthcare source.

Before You Go Fish…

Although fish oil can have a positive impact on your health, those with certain health conditions may want to avoid it (we’re looking at you, fish-allergy people!). If you have a bleeding disorder, you’re taking anti-clotting medication, or you’re unsure in any way, consult with your doctor.

Ready to take charge of your health? We’re ready to help. Get in touch.

January, 29
851
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You’ve Entered the Medical Black Hole

You’re traveling through another dimension—a dimension not only of mind and body, but of medicine. A journey into a frustrating land whose boundaries are that of imagination. That’s the signpost up ahead—your next stop…no, not the Twilight Zone—the Medical Black Hole.

This place, somewhere between being healthy and having a serious health issue, sucks in many of us. The reason? We use conventional medicine in a way for which it was never intended. It’s wise to head to your general doctor, hospital, or clinic when you break your arm, suspect disease, or need life-saving surgery. But plan a visit just to achieve or maintain optimal health, and you’re usually not going to get much out of it.

Doctors Fix Things

Conventional medial doctors are acutely skilled to fix you when you’re completely broken. But you’re not broken. You know you’re definitely not healthy, but you can’t explain your symptoms (and neither can your doctor). While some whole-person health may sneak into your doctor’s prescription (i.e. “Here, take some vitamins to help with your fatigue.”), it’s likely that he or she doesn’t have the necessary training to diagnose exactly what’s causing you to fall asleep at your desk even though you slept like a baby in bed last night. So, you follow your doctor’s orders, see no improvement, and remain in the land of frustration—the Medical Black Hole.

Find a Way Out

When you’re not functioning at optimal health, you slowly start to break down. You gain weight, feel moody, or develop food sensitivities—but you don’t break completely. Sure, we all know that friend of a friend who dropped dead of a heart attack, but warning signs were there before it happened. They just weren’t identified. This is why you need more than conventional medicine in your life. It’s wonderful when you need it, but it can’t be there with the thorough testing and diagnoses for conditions that lurk beneath the surface.

Because that dry skin you developed in your 30s? Maybe that’s a hormone imbalance and not PH balance. That fatigue that deflates your afternoons? Could be a metabolism disorder and not that you missed out on the office’s coffee order. If you feel like you’re being sucked into the Medical Black Hole, Twin Cities Metabolism can help you get grounded again.

Ready to take charge of your health? We’re ready to help. Get in touch.

January, 26
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Drink Your Way to Weight Loss & Muscle Gain (and we’re not talking about alcohol)

If you could wave a magic wand and achieve your health goals, wouldn’t you? A shake is a little like that. One glass won’t cause you to gain a svelte figure or vanquish illness, but incorporating protein shakes in your diet is helpful and beneficial. If you haven’t discovered the power of protein powder (try saying that three times fast), it’s time to shake things up.

Pick Your Powder

Whether you’re on a diet and eager to control hunger or trying to bulk up and need the right fuel, protein shakes can be your best friend. But who has the time to bring out the blender and fiddle with the ingredients? In a world of blender bottles and shaker cups, all you need is some water and your favorite protein powder. Don’t have a favorite quite yet? Not even sure what your options are? Here’s the scoop.

Whey Protein

Whey is a popular dairy-based protein.

This dairy-based protein had been around since for thousands of years before Hippocrates, the “Founder of Medicine,” recognized it had immune system-boosting value. Millenia later, whey has become the most common protein used as a dietary supplement. It contains all the essential amino acids vital for our health, and it’s been shown to not only boost the immune system, but also increase fat burning and improve insulin sensitivity. You can have your whey in three forms:

Concentrate: The least-processed full form of whey with a slow release and the less protein, works best at controlling hunger
Isolate: The most popular form with a higher protein level and processed for a faster release, best for post-workout.
Hydrolyzed: A broken-down form that’s smaller and absorbed fastest

Pros:

Easily and quickly absorbed by the body
Tastes good
Excellent for bodybuilders post-workout (especially a combination of isolate and hydrolyzed)

Cons:

Since it’s dairy-based, many people can’t tolerate it/break it down well. While it tastes good, there’s some debate as to whether humans should even consume dairy at all. Many people place great emphasis on the fact that cow’s milk is custom-designed for calves—and once calves are weaned, they never drink milk again. Oh, and the same applies to every mammalian species on this planet—except humans. Also, studies show that dairy can have a negative impact on your health.

Vegetarian Protein

Just because you eat a plant-based diet doesn’t mean you have to miss out on protein shakes. Vegetarian protein is made with a long list of animal-free ingredients to deliver a dairy-free option that’s nutrient-dense and easily digestible.

Pros:

Perfect for vegetarian diets
No dairy
Easily digested

Cons:

Low absorption/ not helpful in building muscles mass
Incomplete protein because it’s difficult to extract protein from vegetable sources
Not ideal for people with food sensitivities
Unfavorable taste

Pea and rice protein is an excellent alternative for those on a plant-based diet.

Pea & Rice Protein

An even better way to add protein to your plant-based diet, pea & rice protein tastes great and keeps hunger at bay. Its plant-based formula is 100% dairy-free, making it the perfect choice for vegans, vegetarians, and those with lactose intolerance or sensitivity.

Pros

Great taste and nutritious
No animal sources or dairy
Fewer ingredients makes it a good choice for those with sensitivity

Cons

Low absorption
Not very effective for muscle-building

Beef Protein Isolate

If all that vegetarian talk left you craving a steak, beef protein isolate is for you. Relatively new to the market, this delicious alternative to dairy-based whey is made with over 98% pure protein, easy to digest, high in essential amino acids, and low on calories.

Pros:

Complete protein
Excellent absorption
Great taste, cleaner option
No dairy, less allergenic
Great for hunger control, post-workout, weight loss, paleo eating and primal eating

Cons

Animal base not suited for plant-based diets

How to Blend Protein Powder into Your Diet

Resistance training creates micro-tears in the muscle, and you’ll need that fuel to repair and grow it. When you’re trying to build muscle mass, drink your protein shake within 20 minutes to an hour of your last rep. Wait too long, and you won’t see much progress.

Using protein shakes as a weight-loss tool or meal replacement? Drink one first thing in the morning and as needed to control those hunger pangs. It doesn’t get any easier.

Ready to achieve your health goals? We’re ready to help. Get in touch.

January, 23
1276
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Is it Me or a Metabolism Problem?

“Oh, I’ve just always been tired during the workday.”

“You know me, I’m always cold.”

“I’ve never had much of an appetite, yet I still can’t lose weight.”

Are you one to make definitive statements like these about yourself? When you’re always feeling a certain way, it’s easy to think, “Well, that’s just me.” But is it really you—or could it be something deeper?

The truth is, you don’t necessarily have to go through life feeling fatigued, shivering, or battling the bulge. You don’t have to accept that you’re never hungry, and you shouldn’t have to wonder why your weight is going up. Many of the symptoms you’re experiencing, especially if you’re struggling with weight loss, can stem from a metabolism problem. Fortunately, there are tangible signs to look out for.

Keep an eye out for signs and symptoms of a metabolism disorder.

8 Signs You May Have a Metabolism Problem

#1. Weight gain or loss
If you can’t remember a time when you weren’t on a diet or you can’t gain a pound no matter how much food you pack in, your metabolism may be to blame. The stress that an underlying metabolism disorder places on your body eventually causes your metabolism to shut down. Once that happens, normal hormone activity suffers, weight loss and gain become difficult, and other symptoms ensue.

#2. Fatigue
Your body is like a car—it needs fuel to operate. If you have a metabolism disorder, you may have a lot of stored fat (aka fuel), and if your body isn’t using that fat for energy, you’ll go nowhere fast.

#3. Feeling cold
If you can’t go anywhere without bringing a sweater or you sleep with a space heater and two comforters year-round, you may have to check in with your metabolism. Metabolic adaptation can push your adrenal glands to their limit, creating a stress response that downregulates your hormones, and drops your tolerance for cold temps.

#4. Loss of sex drive/interest
Who would think metabolism could affect whether you’re “in the mood?” Unfortunately, when sex hormone output is low and you’re under 40, metabolic adaptation is usually in full swing.

If you can barely make it through a workout, your metabolism may be to blame.

#5. Low stamina
You start the workday bright-eyed and bushy-tailed but need tape to keep your eyes open by lunch. Or you start your exercise workout like a beast, but eventually pick up lighter weights because you burn out too quickly. If this sounds like you, a metabolism disorder may be affecting how your body burns calories for energy.

#6. Lack of hunger
You just slept for nine hours. You should be ravenous when you wake up, right? If you have a slow metabolism, you may be able to go even longer without feeling hungry. If you’re alert and awake, you shouldn’t go longer than four hours without eating something. If you can, it’s a sure sign that your metabolism is slow. (And if you’re eating less and still not losing weight, that’s just another sign!)

#7. GI issues
Dealing with constipation, loose stools, and food sensitivity? Metabolism problems can start in the gut with gastrointestinal issues like leaky gut syndrome or microbe problems, and often lead to food intolerance as time goes on.

#8. 100% effort, zero progress
You’re sticking to your exercise and nutritional plan with absolute precision. You’re measuring your body fat and muscle mass consistently. You’re doing everything right, but your body fat is going up and/or your muscle mass is going down. A metabolism disorder may be sabotaging you.

“Yep, that sounds exactly like me!”

If you relate to any of the above signs, it may be time to visit a metabolism doctor to see what’s going on. With thorough testing, a diagnosis, and treatment, you may be able to start eating that ice cream you gave up because it made you gassy or power through that hour-long boot camp class like you used to.

Ready to take charge of your metabolism? We’re ready to help. Get in touch.

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Something Sneaky is Sabotaging Your Weight Loss Goals

Something is dogging your health. Every afternoon, this evil force is fogging your brain, stimulating your sweet tooth, and zapping your energy. Yet you fight on—refusing to let these pesky behaviors steer you away from nightly trips to the gym, or put a hex on your discipline (you are not going home with that chocolate bar in your purse!). But the thing that’s dogging you fights back. And it’s set on making sure you don’t lose a pound or gain muscle, no matter how much willpower you apply.

If you’re eating tons of broccoli and doing all your pushups, but still losing the fight to lose weight, something deeper might be sabotaging your efforts. Very likely, it’s a metabolism disorder.

5 Metabolism Disorders that Can Be Sabotaging You

Metabolism is a powerhouse, constantly working behind the scenes to convert the food you eat into the energy needed to do everything from thinking to moving and growing. Along the way, it also influences how easily you gain or lose weight. So, slim people have a higher metabolism and overweight people have a slower metabolism, right? Not so much.

This incredibly intricate chemical process engages multiple bodily systems. If one of them misfires, your metabolism can take a hit. Any one (or a combination) of the following five metabolism disorders might stand in the way of your weight-loss goals.

1. Low thyroid

Low thyroid can make you feel cold all the time. (Photo: Teddy Kelley on Unsplash)

When your body’s thyroid hormone levels plummet, you don’t burn as much fat—and it packs on the pounds. Whether it’s because of the more harrowing Hashimoto’s disease, which causes hypothyroidism, or the less commonly identified subclinical hypothyroid, thyroid dysfunction can discount your weight loss efforts.
Signs to look out for:

Loss of outer-third of eyebrows
Dry skin
Feeling cold
Low energy
Brain fog
Weight gain

How it’s diagnosed: Blood testing. For the most accurate results, get the full panel with nine blood tests vs. the more common three-test panel.

2. PCOS (Polycystic Ovarian Syndrome)

What causes ovarian cysts to form is still a bit of a mystery, but it’s clear that when they do, weight gain will soon follow. These evil invaders cause your body to produce extra testosterone, and then they team up to create insulin resistance. And since insulin is the body’s primary fat-storage hormone, you put on pounds when it’s not used correctly.
Signs to look out for:

Weight gain around the belly
Extra hair growth in women
Acne
Irregular menstrual cycles and, in severe cases, infertility

How it’s diagnosed: Blood testing to identify if you have extra testosterone, and/or ultrasound of the ovaries.

3. Adrenal fatigue

When your adrenal glands get stressed, they overproduce or, more commonly, underproduce cortisol and DHEA. When the levels are too high, you’ll see a big gain in belly fat. Too low, and other non-essential hormones and body processes get “turned down,” causing metabolic adaptation.

Signs to look out for:

Fatigue
Low stamina to make it through the day
Puffy appearance
Water retention
Salt cravings

Adrenal fatigue can make you crave salt often. (Photo: Photo by Artem Beliaikin via Pexels)

How it’s diagnosed: Saliva testing, with multiple samples taken throughout one day to obtain overall cortisol level and rhythm.

4. Sex-hormone imbalances

When you’re dealing with low testosterone (in both aging men and over-stressed women) or estrogen dominance, your weight loss and muscle gains are going to suffer. Low testosterone causes weight gain by prohibiting metabolism-boosting muscle gains and fat burning. High estrogen levels damage your overall thyroid function, which as we saw above, can lead to weight gain.
Signs to look out for:

Lower-body fat deposition
Fat increase in chest (men)
Moodiness
Abnormal menstrual cycles

How it’s diagnosed: Blood or saliva testing.

5. Prediabetes

You’re not quite a diabetic, but you’re well on your way if you have abnormal blood sugar. That’s because an increase of blood sugar causes an increase of insulin, which causes an increase in body fat.
Signs to look out for:

Cravings for sweets
“Crashing” energy after afternoon meals
Being thirsty and urinating frequently

How it’s diagnosed: Blood testing.

Don’t Guess, Diagnose

You may feel any or all of these symptoms from time to time, or you may experience none at all. But if you haven’t seen progress with your weight loss and you’re fed up, it’s time to take action by getting some testing.

Ready to find out what’s sabotaging your weight loss? We’re ready to help. Get in touch.

January, 11
1029
Metabolism Disorders
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Is the Keto Diet Your Key to Health this Year?

It’s a new year, but you have the same old resolution: lose weight. But this time, you’re going to take it more seriously. You’re not just going to eat less and exercise more—that never seemed to keep you motivated. Instead, you’ll give that hot new diet your friend told you about a try. It worked for her, so it will work for you, right? Not necessarily.

Diet Programs Are Not One-Size-Fits-All

Away from the swell of infomercials for cleanses, bestselling diet books, and trending tips in magazines, is the credibility of science. The most effective diets are backed by extensive scientific evidence, not only for weight loss, but also for health benefits like controlling blood pressure and preventing heart attacks. And while no diet is definitively best, some will work better for you than others based on your goals, medical conditions, and more.

So, that incredible diet your friend told you about…the one that helped her drop a bunch of pounds quickly and easily? The ketogenic (keto) diet did wonders for her, but can it do the same for you?

What is the Keto Diet?

It may seem like a fad, but the low-carb keto diet has been destroying body fat since the 1920s when scientific researchers found that fasting reduced the number of seizures suffered by epilepsy patients. They also realized it positively affected cholesterol, blood sugar, body fat, and hunger levels—and thus, a new diet plan was born. But since long-term fasting isn’t exactly feasible for most of us, the keto diet was adapted to trick the body into thinking it’s fasting by eliminating glucose (sugar) found in carbohydrates. Followers of this plan can be found scarfing down cheese, eggs, and olive oil while scoffing at just about every carb other than vegetables. This puts the body into a state of ketogenesis, where glucose levels plummet, you burn more fat, and ketone bodies (which can be measured in the urine, breath, or blood) are relied on as a primary energy source.

As you can imagine, when you’re burning nothing but fat, you can lose weight rapidly, even while consuming all those high-fat delights you avoided with other diets in the past. No more counting calories, feeling hungry, or racking up miles on the treadmill.

Is the Keto Diet Right for You?

While the keto diet is highly effective for many people, it’s also one of the most difficult plans to stick to. Can you see yourself giving up that soft Italian bread with your pasta, that delicious slice of pizza, or those bagels with lox in the morning? It takes a lot of willpower to keep those yummy carbs at bay. If you think you’re up to the challenge, are eager to lose lots of pounds, and you’re in relatively good health otherwise, the keto diet may be exactly what you’ve been looking for. For others, however, it may be exactly what you should avoid.

The keto diet is not effective for everyone. (Photo by Goh Rhy Yan on Unsplash)

Skip Keto If…

…you have hypothyroidism. You may feel good on the keto diet at first, but chances are, it won’t last. A severe carb restriction can decrease T3 levels up to 40%, which lowers your thyroid hormone levels even further, ultimately worsening your thyroid dysfunction.
…you’re looking to gain/keep muscle mass. Research shows that sufficient protein, along with resistance training, is necessary to build muscle. While the amount needed is debated, the bottom line is that the keto diet doesn’t get close to the necessary levels, halting your progress, or worse, causing you to actually lose muscle mass.
…you have hypoglycemia. If you have hypoglycemia, you know you need a steady supply of carbohydrates throughout the day to prevent symptoms like sweating, weakness, and fainting. Although some sufferers can become “keto adapted” and switch to running on fat for fuel instead of carbs, most who attempt the keto diet end up constantly battling those symptoms.

Testing is Key to Going Keto

Having trouble losing weight? Not sure if the keto diet is the way to go for you? Twin Cities Metabolism can help. With thorough testing, we can identify metabolism issues that may be standing in the way and customize a plan that may or may not include keto, so you can finally stop guessing with your health.

Ready to take charge of your health? We’re ready to help. Get in touch.

January, 2
1071
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Metabolic Minute #21 – How much muscle can you gain in 30 days?

You’ve already set your New Year’s resolution into motion…you’re going to gain 10 pounds of muscle by January. You’re going to eat more protein, deadlift like a demon, and track your progress all the way. What are your chances of success?

In this video we breakdown what science says about how fast you can expect to gain muscle mass if you are new to exercise.

For more information on this topic visit the article on our blog entitled “Can you gain 10 pounds of muscle in a month?”

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