At Taylormade we are acutely aware of the demands of juggling a business or businesses with family life. We understand that to be truly productive in every area of your life requires a concerted effort to manage your time and to make sure that time is well spent in the support to your wellbeing and your productivity.
Therefore, we have created a programme that maximises the time you spend in developing your health, strength & happiness. Our 30minute programme with sessions on a Monday & Thursday morning with classes between 6.30-7 & 7.15-7.45am is ideally placed to optimise the start to your day.
Ground in neuroscience being up early in the day giving you the opportunity to get morning light on your eyes that increases alertness and is the most important strategy you can do to support your mental and physical health (metabolic wellbeing, positive function of your hormone system, mental health steering in the right direction). This means getting outside even if there is cloud cover without sunglasses, how long depends on the brightness of the morning from 5mins-30 mins (minimum to fantastic). The neurons that pick this light up convey to the brain that it is daytime and time to be alert.
Ok so back to the exercise once you have your alertness.
How does exercise impact your brain and health? Data going back to the 1990s supports the idea that physical movement of particular kinds can support brain health and brain function both in the immediate term and long term. So it should have a profound impact on how you structure your day. Getting blood flow to the brain; The brain is an organ too, it is the most metabolically demanding organ in your body, its receiving those metabolic factors, those fuels by way of the vasculature blood vessels, capillaries and veins and things of that sort. So movement is very crucial to get your brain to function properly and movement of various kinds actually.
Resistance training turns out to be as important as endurance training because of the way it stimulates the release of particular hormones actually from bones, things like osteocalcin, which can positively impact brain function and support the health of existing neurons as opposed to increasing the number of neurons (increasing the number of neurons turns out may not be as beneficial as we may think due to incorporating new neurons into existing circuitry is actually very challenging for the brain to do).
So why 30 mins? Working out for too long- over an hour can be detrimental because of raising cortisol which is not always bad if it is appropriately timed and the appropriate low levels but you don’t want your cortisol levels up through out the day or big spikes in cortisol repeatedly, so keeping workout bouts relatively short can help with that so shorter bouts of exercise is more optimal.
So getting the timing and exercise combination right across your week, not too long or too short has been shown to be immensely beneficial for things like brain derived neurotrophic factor (increased connections in the brain), limiting inflammatory cytokines, for promoting anti-inflammatory cytokines, provided the exercise is of the proper duration and that its not so intense that your actually creating damage to the various systems of the body and your health breaks down.
Strength training with Taylormade is about stimulus to fatigue ratio to get optimal muscle hypertrophy. The optimal stimulus to grow more muscle. Crossfit for example = tons of fatigue but you never really hit failure super deliberately in any muscle group so the stimulus to fatigue ratio is horrible. So in our programme the goal is the highest stimulus to fatigue and the lowest time and equipment and remember the reasons for not thrashing yourself for long periods of time with lots of fatigue is that this can be detrimental to your health and we want to optimise your health so you can start to see how it fits the literature and research.
With the protocol we use you get greater stimulus for hardly any fatigue and hardly any time constraints with hardly any equipment which means that outside of our coached sessions you can continue at home. By trading intensity for duration, we can get our health benefits in a time frame that fits into your daily life. The highest lean mass to the lowest fat mass with this type of training and our nutrition advice also will help to maintain your metabolic health which means that the risk of diabetes, stroke, cardiac failure are all massively reduced.
If you are someone with limited time and your health is a priority then please send us an enquiry to learn more and to find out about the other parts of our programmes from nutrition, programming, pilates, injury management and mindfullness training to incorporate on your health journey.
Physical activity and health have never been more important than they are right now. We all know the physical and mental benefits of exercise but with the addition of the COVID-19 pandemic it has brought peoples health into the spotlight. It has been reported that people less physically active prior to getting COVID-19 have a higher risk of severe outcomes from the virus than those who are regularly physically active, according to a new study “Physical inactivity is associated with a higher risk for severe COVID-19 outcomes:a study in 48,440 adult patients, published in the British Journal of Medicine, April 13th.”
As we try to immunise the world, the most likely scenario for the next few years is that COVID-19 will be more like other infectious diseases, such as flu, that we will continuously manage and protect ourselves against.
Exercise is one of the best ways to do that. We know that physical activity is one of the most effective ways to prevent chronic diseases, along with diet and quitting smoking.
A study in 2008 found that physical inactivity is responsible for more than five million premature deaths every year- “Effect of physical inactivity on major non-communicable diseases worldwide: an analysis of burden of disease and life expectancy, The Lancet, 2012.”
It is important that anyone taking part in a new exercise regime understands their current health status and that the regime meets the individuals current ability level, so that additional stress is not put on the body. It is also helpful if the development of physical activity and movement quality can be achieved gradually over time and there is an assessment whereby the individual can see progress .
Anyone returning to exercise after contracting Covid 19 should be aware of the current Considerations and recommendations for recreational athletes returning to activity after COVID-19.
Each patient with COVID-19 is unique. Although general patterns in COVID-19 have been reported, there is a wide variance of disease expression. Each patient with COVID-19 recovers at a unique rate. There is currently no algorithm guiding a patient’s stepwise return to activity. The severity of disease appears to affect the duration of recovery, although this has yet to be proven. Return to activity after COVID-19 should be guided by a body-system approach that includes the cardiac, pulmonary, hematologic, musculoskeletal, and gastrointestinal systems. Clinicians should advise patients to return to activity in a slow, gradual, stepwise manner. Patients should be given instructions to speak with their health care provider should they develop symptoms in the body systems listed above.
Exercise should not resume if a patient with COVID-19 has persistent fever, dyspnea at rest, cough, chest pain, or palpitations. Any COVID-19 patient with an underlying cardiovascular or pulmonary condition should consult a physician prior to resumption of exercise, even if asymptomatic. An otherwise healthy patient with a self-limited course of COVID-19 who has been asymptomatic for 7 days may begin resuming physical activity at 50% of normal intensity and volume. Consultation with a physician is recommended if patients who have had COVID-19 develop chest pain, fever, palpitations, or dyspnea on the resumption of exercise." https://link.springer.com/content/pdf/10.1007/s11420-020-09777-1.pdf
Jordan D. Metzl, MD & Kathryn McElheny, MD & James N. Robinson, MD & Daphne A. Scott, MD & Karen M. Sutton, MD & Brett G. Toresdahl, MD. Considerations for Return to Exercise Following Mild-to-Moderate COVID-19 in the Recreational Athlete. HSSJ (2020) 16 (Suppl 1):S102–S107
To see the range of services that we provide, that can help you achieve a greater degree of health and wellbeing please go to our services page or contact us page so we can answer any of your queries. https://www.taylormaderehab.com/services.html#/
The human body has to be considered like a soil.
When we are young our body is rich in nutrients: minerals, vitamins, and hormones combined with a healthy and balanced diet to help keep this perfect "world" in balance. Life, however, hardly offers to us optimal epigenetic conditions that permit to maintain these conditions over time: frenetic rhythms, stress, little exercise, bad diet, medicines in addition to natural ageing lead us from the age of 35 years on wards to impoverish this soil.
Through the years, the blood tests clearly show that mineralogical and vitamin deficiencies are more and more frequent with the consequent increased possibility to favor the onset of different pathologies. To maintain these values optimally, unfortunately, the diet even if healthy, is not enough, because it also depends on a number of factors related to the environment in which we live, the work we do and, in women, pregnancies, menopause and other factors mean we need help.
Nutriceutical science based on natural organic phytotherapy products helps to restore and maintain optimal levels of nutrients, helping also to modulate the hormone levels related to the proper functioning of organs essential to optimal metabolism.
Why organic? Our body is not a sponge that absorbs any substance.
Supplements of chemical and synthetic origin are marginally absorbed by our organs in the indicative measure of 10% while products of organic origin are absorbed around at 90%.
And this must be a clear evaluation parameter for those who need supplements.
However it should be underlined that dietary supplementation should be made exclusively under medical supervision and not following self-proclaimed advertisements that promise miraculous results by taking supplements or multivitamins often of chemical origin or under the advice of people who do not have a specific medical preparation; even worst when we rely on word-of-mouth.
What was good, assuming that what really brought positive results and always carefully considering the placebo effect triggered by expectations rather than real effects, to our best friend does not mean that it will be good for us too.
Taking supplements without knowing what our corresponding physiological levels are, related to elements we are taking, at best it wastes money because with already optimal levels we will dispose through urine and feces the "miraculous" effect, and then how useless a supplement will be.
Often, however, an uncontrolled and probably useless intake involves fatigue for kidneys and liver, intestinal inflammation risking to cause disorders or trigger latent pathologies such as allergies, intestinal intoxication and dysbiosis as well as being able to present possible allergic interactions with any current drug treatments.
It is therefore necessary to pay attention to what we take in the form of a supplement because there is no seasonality, age or climatic conditions that require universal intake of food supplements, but an individual physiological need that must be previously verified and evaluated by a medical professional in the sector.
Through specific blood tests we can establish what your body really needs for your wellness in a dedicated program that will take care of your diet, fitness and any need of your body to achieve the best well being.
Contact us for a no obligation consultation to find out how the support of supplements can aid any vitamin deficiencies you may have in the most natural way possible.
Dr Fabrizio Reggiani and Andy Taylor
The fact that the intestine is our second brain is no longer a new concept.
The enteric nervous system of the digestive system contains 500 million neurons and represents a real autonomous system that affects the central nervous system (brain and marrow).
Many people suffer from depression, hypersensitivity, intestinal dysbiosis, intestinal irregularities, being overweight, which are all factors that affect our well-being.
Although several of the listed disorders are sometimes associated with neurological processes, the central nervous system is not always the only one responsible as it interacts with the whole physiological system of the person.
- Difficulty in sleeping
- Difficulties in concentration
- Increase, loss (rarely) or difficulty in weight control
- Hyperactivity or motor retardation
- Moody or depressed
These are the typical symptoms of an intestine that does not work optimally.
These alterations are often associated with deficiencies in the gut microbiota (the set of micro-organisms found in our intestines), which carries out and contributes to numerous physiological activities; from synthesising nutrients and vitamins, to helping the digestion of the food we ingest, to modulating the levels of hormones, cortisol, and adrenaline, which when high contribute to stress.
The Immune system, which is of the greatest importance through the Covid-19 epidemic especially, is found in the intestine. A nonperforming intestine is a facilitator of diseases!
Various diagnostic solutions have been developed on these scientific considerations and patient needs: microbiota and intestinal permeability tests carried out on patients suffering of depression, stress and overweight revealed serious deficiencies and alterations affecting mood, basal metabolism, immune system, neuroendocrine and the neural system.
Intestinal tests are not invasive, just a self blood sample with a finger prick and a urine sample to be able to have a complete overview of health conditions of our intestines and are therefore suitable for every type of patient of any age.
The rehabilitative treatment is often "simply" based on the assumption of prebiotics and probiotics, not medicines, that combined with a food rehabilitation program and moderate exercise allow you to regain intestinal well-being, the physical form but also the serenity of the gut.
We offer several personalised tests on the microbiota and intolerance's that have already solved dozens of cases of patients "apparently" suffering of "pathologies" that instead were attributable to a low-performing intestine and an altered microbiota.
Once the intestine has been fixed, the other disorders have disappeared or fallen to manageable levels with proper nutrition and simple natural remedies, regulating and optimising the metabolism of the person allowing him\her to control their weight more easily.
This topic would certainly deserve more space and insight that our consultants will be happy to provide you during an informative interview without commitment focused on your needs.
Dr.Fabrizio Reggiani & Andy Taylor
here to edit.
FOODS TO AVOID!!!!
Any food with added sugar Crisps Fast food (unless you trust the brand and you know the ingredients) Sugary condiments like ketchup, marinades and salad dressings unless they are free from sugar and other nasties
SWEET THINGS All confectionery and (non-dark) chocolates (including ‘protein’, ‘energy’ or ‘breakfast’/’snack’ bars)
Artificial sweeteners – aspartame, acesulfame K, saccharin Agave Canned fruit Coconut blossom sugar Cordials Fructose Glucose Jam Malt Rice malt syrup Sugar – white, caster, icing, light brown, dark brown Sugar-cured or commercially pickled foods Golden syrup
FOODS CONTAINING GLUTEN All flours and all breads made from grains containing gluten Barley, Bulgur, Couscous, Durum, Einkorn, Farina Graham flour Kamut Matzo Orzo Rye Semolina Spelt Triticale Wheat Wheat germ
OTHER GRAIN-BASED PRODUCTS All commercial breaded or battered foods (breaded chicken nuggets, battered fish, etc) All commercial breakfast cereals (muesli, granola, corn flakes, choco pops, cold porridges, etc) All crackers and cracker breads
DRINKS All energy drinks All soft drinks, including diet drinks Commercial fruit juices Commercial iced teas Flavoured milk and milkshakes
DAIRY-RELATED Commercial cheese spreads Coffee creamers Condensed milk Ice cream and commercial frozen yoghurt
FATS All industrial seed and vegetable oil derivatives Butter spreads Canola oil Cottonseed oil Corn oil Margarine and shortening Rice bran oil Sunflower oil Safflower oil
PROTEINS Highly processed sausages and luncheon meats like Meats cured with excessive sugar
Eat the foods in the picture to satiety!
Weight loss & Health.
The Taylormade approach.
This is the single most liberating action you will take in the next few months.
It is another one of those important psychological moments in your mission to turn your health around, a process to allow you to kick things off in the right frame of mind. Head into your kitchen and chuck out everything that contains any ingredients on the red list. Don’t lie to yourself. There will be foods, drinks and condiments you absolutely love that you think won’t make a difference. The passion-fruit cordial, the ketchup, the Worcestershire sauce, the emergency ice cream in the freezer… It must all go in one great symbolic cleansing.
Set a time on a date that you and someone else can both be available. Commit to completing the job in one day. Then, take the lists, your friend and a refus bag and go through your food cupboards, throwing away everything
The clear-out is best done on the weekend (at the end of your Observation phase) so you don’t have to rush it. If possible get your partner or a (Banting) friend to help you with the process. A witness adds accountability. Take a photograph of all the unhealthy carbs and processed foods you’re piling up before throwing them away – a snapshot that you will return to in the future with amazement.
Read some of the labels of the junk you’re binning. Work out how many teaspoons of sugar they contain (1 teaspoon = 4g). Many breakfast cereals are one quarter added sugar. Some condiments are a half added sugar. Think about how they’ve contributed to your physique and your health.
This is an act of motivation and practicality. Just doing it will serve as a mental marker, a turning point for you. It also removes any temptation from your house, which will assist in times of weakness in the weeks and months to come.
Put your pictures up on social media. You'll want to share how much sugar, processed carb and oil you found in your cupboard. Some of your friends may be just as intrigued to find what is lurking in their kitchens.
Until the next post I hope you have enjoyed learning about the Real Meal Revolution and the Taylormade approach. If you would like further information or start on one of our programmes please go to our services and inquire for the help you are looking for to move your health forward for the future of yourself and the people you love around you.
Final note on sugar to many unknown!
As per calculations found in: it is the glycaemic response to, not the carbohydrate content of food that matters in diabetes and obesity: the glycaemic index revisited |Unwin| journal of insulin resistance 2016. Twitter @lowcarbmd
Further infographics supplied by Zoe Harcombe and Eat better south Africa
The Four Horseman of the Carb-pocolypse!
The 4th in the series,
Inflammation in the body is designed to treat threats as they arise, not on a permanent basis. Although the inflammation in a specific area or organ might have been triggered to address one specific threat, when it becomes chronic, the side effects of inflammation can lead to a vast array of further conditions over time, with the body effectively turning on itself.
Although there are drugs to treat the illnesses associated with chronic inflammation, they cannot offer a cure because the core problem remains. As you age you must be prescribed more drugs in bigger doses, and in time you may need further drugs to treat the side effects of those drugs.
Today, chronic inflammation is recognised as a particularly dangerous threat to long-term health, and we believe it is a threat that needs to be dealt with at its root. It is a mechanism that we seek to address in Banting 2.0, both directly and by reducing things associated with it, such as insulin resistance and leaky gut syndrome.
What is chronic inflammation?
Inflammation is one of your body’s healing processes. If you sprain your ankle or stub your toe, your body responds by increasing blood flow to the area to provide more white blood cells and cellular “rebuilding materials”; as a result, it becomes swollen or inflamed. This process also disables movement in the area, offering protection and reminding you to look after it and let it heal.
Now imagine if you stubbed your toe, but instead of leaving it to heal in its inflamed state, you stubbed it every third day for the rest of your life: in time you would develop chronic inflammation – inflammation that persists for a long time or recurs regularly.
If you first stubbed your toe when you were 20 years old and kept on bashing it for the next 30 years, imagine the result of three decades of chronic inflammation on your fiftieth birthday: you may have had your toe amputated by then, or even your entire foot.
Think of inflammation throughout the rest of the body as similar.
For more information check out this talk from Mikhaila Peterson and her journey through chronic inflammation
Insulin resistance, poor gut health, leaky gut syndrome and chronic inflammation are four interconnected mechanisms that fuel much – possibly the great majority – of our long-term maladies today.
The 3rd in the series,
Lying adjacent to the layer of gut flora described in the last post is your intestinal wall. This is lined with a selectively permeable membrane which, unlike a normal permeable membrane (like a coffee filter), is genetically coded to allow only a specific selection of chemicals, proteins, enzymes, fats, and sugars through it into the bloodstream.
The cells that make up this membrane are bound together with organic bonds called “tight junctions” that usually require about 50 different biological processes to separate them, like a 50-step PIN code. The tight junctions would typically separate when the gut detects the trace of a new virus or toxin, allowing a microscopic trace of the toxin between the cells into the bloodstream before closing – the theory being that these trace elements teach the immune system how to fight the infections, similar to the way a vaccination works. This immune reaction causes minor inflammation but it is so short-lived you’d probably never know it happened.
The great gut disrupter is wheat (actually, gluten). Only cultivated for about 400 generations – and for many communities, the exposure to it has been far more recent than that – wheat is seen by many doctors and dietary experts, whether LCHF proponents or not, as damaging to many, if not most, humans.
For more information check out wheat belly by Dr William Davis!
Wheat – along with barley, rye and other grains – contains gluten, of which gliadin is an important constituent. In the human gut, gliadin has the unique ability to activate a protein in the intestinal membrane called zonulin that miraculously unlocks the 50-step PIN code, separating the gut-lining cells and allowing random large molecules into the bloodstream: food particles, bacteria, stomach acids and pretty much any toxic substance that was destined to be flushed down the loo rather than absorbed into your body. This is known as leaky gut syndrome.
When all these foreign molecules make it into your bloodstream, your immune system responds as it would against those microscopic traces; only this time on a much grander scale. The scene is thus set for a range of auto-immune diseases to potentially take hold in those genetically predisposed to them. Coeliac disease has long been identified as a hypersensitivity to gluten, but even those not predisposed to it may experience similar symptoms when consuming gluten-containing grains, the result of what’s now known as non-coeliac gluten sensitivity. Leaky gut syndrome is now associated with type-1 diabetes, coeliac disease, Crohn’s disease, irritable bowel syndrome and other digestion-related maladies, while gluten consumption is believed to negatively affect the brain, increasing the chances of Alzheimer’s disease and other forms of senility.
Thanks for reading and hanging in there! I know there is a lot to ‘digest’ in this series. In the last post of this series we will learn about chronic inflammation. Until then I hope you find that one as interesting as the previous series learning.
Learning to move with poise, control & without limitation is the right of every child.
Having the opportunity to learn & explore this through our developmental framework draws on my experience of working with children everyday over the last 10+ years. Strength is critical for allowing the body to function in movement and exposing the body to this in a systemic way will improve children’s ability in all physical activity.
This will lead to greater competence, confidence & health for a bright future!
If you would like to know more take a look at our youth training programme page and sign your child up today for one of our classes.
The Four Horseman of the Carb-pocolypse! The second in the series, this is a long one but an important one!
“All diseases begin in the gut”- Hippocrates.
Hippocrates may not have been entirely right, but current medical thinking is increasingly emphasising the importance of the gut (intestines) and the links between digestion, mood, and health.
RMR can verify that many, if not most, of their Banters who are overweight and insulin resistant, appear to have poor gut health.
An enormous organ, the gut, often considered “the second brain”, is a place of complex interaction between nerve signals, hormones, and the microbiota. Upset it and the consequences can be numerous and nasty.
The small intestine is responsible for around 95 percent of the digestion and absorption of the food we eat. Nearly seven metres in length, it consists of internal folds that are in turn layered with miniscule protrusions designed to maximise the surface area available for absorption and digestion.
The total surface area exposed to both the nutritious and harmful things we consume has been calculated to be anywhere from the size of a badminton court to the size of a tennis court! So consider when ‘fertilizing’ it that you are on Wimbledon centre court playing the game of your life, so best to prepare (repair) it well. Water it, fertilize it, look after it.
Two types of fertilizer to help regenerate your gut health are:
Bone broth-rich with all the nutrients and minerals your body needs to rebuild the intestinal linings (and any other tissue)
Fermented food and drinks-rich with nutrients as a result from the fermentation process; foods like natural yogurt, sauerkraut, kimchi and drinks like kefir and kombucha help repopulate the gut biome with healthy bacteria or feed the bacteria that are already there.
Key to the effective and healthy functioning of the small intestine is the symbiotic relationship it enjoys with our gut flora. These microorganisms line the intestinal wall by the trillions, forming a vital living interface between the partially digested food on the inside and the intestinal wall on the outside.
Among other things, gut flora manufacture vitamins B and K, and act as an organ of the body by releasing hormones into the bloodstream.
As we have discussed, hormones interact with the brain and signal the body to change its behaviour in response to a change in its environment. Irritable bowel syndrome (IBS) and other bowel complaints such as constipation and bloating are now thought to directly affect our mood, contributing to major emotional shifts and even anxiety and depression (which in turn affect the gut).
Check out Dr Georgia Eade for more information https://youtu.be/5As0nmba4r8
Our gut flora also plays an important hand in managing the body’s metabolism, and it forms part of the body’s immune system by making antigens from potentially harmful bacteria that the immune system can use to ward off disease.
Regardless of what diet you may sign up for, it is critical that it should take into account the healthy development and maintenance of your gut flora. Abrupt changes, such as a wildly fluctuating diet, the excessive use of antibiotics or the infestation of harmful bacteria, can seriously compromise this vital organ. Rebuilding and supporting the gut flora should be regarded as a foundational step to metabolic health and is therefore a vital part of the RMR programme.
Dr Chatterjee is star of the BBC one show, Doctor in the House. In this 30-minute presentation, Dr Chatterjee explains the low carb, slow carb and the microbiome (5th minute), the loss of diversity of the microbiome amongst urbanised populations (8th minute), diet, microbiota and immune function (10th minute) and what happens when the immune system is compromised (11th minute), the importance of diet on the gut flora (13th minute) and how a poor diet can also lead to obesity (19th minute), ending with guidance for how to improve gut flora and feed your microbiome (23rd minute).
In the next post we will be learning about the problems with gluten! Until then have a great day and I hope you have found this of interest.
The first up in this series is
So, we know that we, as modern humans, are eating badly, which is making us overweight and unhealthy. But just how bad is it? What chronic diseases have been definitively linked to diet?
Before we get there, we need to take a look at the major mechanisms that are causing those links so we can understand them and make efforts to stop them. By now you’ll be familiar with insulin resistance – the focus of The Real Meal Revolution – but there are three more mechanisms to consider that have received increasing coverage in nutrition and medical circles in recent years: gut problems, gluten sensitivity, and chronic inflammation.
As with the various factors that make up the Pie of Life, all four are often connected with or exacerbated by each other.
The first problem of living permanently in a carbohydrate-burning state is not hard to see: you put on weight. But a critical unseen problem is increased insulin resistance.
Each time you eat carbs, insulin is secreted to deal with the glucose. But the increasing amounts of insulin being secreted have less and less effect when it comes to burning the glucose in your system and preventing it from being stored as fat.
As with nicotine and other narcotics, the body gradually loses its sensitivity to insulin. Over time, ever more insulin is required to keep glucose levels under control when carbs are consumed. Meanwhile, the associated functions of high insulin levels continue, such as decreased metabolism (and thus increased lethargy) and increased appetite. The obesity cycle spins ever quicker and you suffer from ever more laziness and internal inflammation, which eventually becomes chronic inflammation.
There is nothing traditional medicine can do other than treat the symptoms. “Take x for gout, y for depression and of course statins for high cholesterol…” Finally, when your blood results reveal you have developed type-2 diabetes, you will start having to assist your failing pancreas with medication and then externally injected insulin. Though this may seem like a solution, all it does is keep your blood glucose under control while the other effects of insulin, most notably the build-up of chronic inflammation throughout your body, simply get worse.
There are a couple of problems in conceptualising insulin resistance. First, you can’t know how insulin resistant you are without getting tested – but we’ll get to that. Second, it is something of an intangible notion because you never see insulin or its effects in action (except slowly, over time, so the association is forgotten). So if it helps, think of insulin resistance as carbohydrate resistance. If you are carb resistant (insulin resistant), whenever you eat carbohydrates – bread, pasta, chocolate, whatever – you are ingesting something your body can’t process properly, and as a result, you are more likely to suffer long-term ill effects.
For more information on insulin resistance read Diabetes Epidemic and you by Dr Joseph Kraft.
“Should Everyone Be Tested?
Only those concerned about their future!”
“Those with cardiovascular disease not identified with diabetes...are simply undiagnosed”
Dr Joseph Kraft
In the next part of this series we will look at Gut problems! What the gut does and how to restore or keep it in a good state.
From a physiological point of view, gut health is our prime concern during Restoration. This is because the damage that gluten and a diet rich in inflammatory foods can do is immense, something we are only recently coming to appreciate.
When you reduce your processed food (Red List) intake and start eating real food, your gut will have much better resources to convert into nutrients for your body. You will effectively be getting more fuel from less food, which will obviously result in weight loss. But your body will only transform to a level that your gut is able to sustain. In other words, if your gut is not firing on all cylinders, it simply won’t be able to process enough nutrients for your body from a small enough quantity of food.
This is, we believe, a likely explanation for many frustrating plateaus.
According to RMR data, almost half of Banters plateau at some point on their path to a healthy weight. While the state of your gut may well be what’s applying the brakes, there are several other possibilities.
Beyond that, there are strong correlations between gut health and inflammation throughout the body, and between gut permeability and psychological wellbeing.
Both are vital for general health.
The goals of Restoration are straightforward:
• remove sugar and gluten from your diet, along with all Really Red-listed foods, and
• begin restoring the health of your gut by reintroducing foods that a) fertilize your bowel with beneficial bacteria and/or food for those bacteria, and b) help your body rebuild your gut lining.
It is a phase that may well yield significant weight-loss results, but don’t be concerned if it doesn’t; some Banters don’t lose weight until Transformation, when carbs are significantly reduced.
By the end of Restoration, you should experience some or all of the following:
• weight loss;
• improved, more stable mood;
• ease or disappearance of irritable bowel syndrome, ulcerative colitis, abdominal bloating and other gut and bowel complaints,
• improved focus;
• reduction or disappearance of acne and skin complaints;
• improved sleep.
You may experience a number of other positive effects too.
In the next post you will learn why this is not just important for weight loss but also for your general health. We look at the four horseman of the carb-pocolypse!
The Taylormade approach.
Let’s look at the Real Meal Revolution phases in a little bit more detail:
Observation will give you a clear understanding of your current dietary and health state of affairs, helping to identify the elements of your lifestyle that could be contributing to your weight and poor health. Though it will require some active work, you do not make any dietary changes during Observation.
Restoration is effectively a light introduction to Banting. You cut out all gluten, sugar and other refined carbs (even gluten-free grains). You also introduce food to heal your gut, what we call ‘Fertilisers’. Your carbs are not limited at this point, as the goal is to get you used to not eating junk, while you prepare your body and mind for the next phase while avoiding potential side effects.
Transformation is the liberating phase where you will likely lose the most weight and see the most dramatic improvement to your health. Here the same rules apply from Restoration, but now you drop your carbs down to between 25g and 50 total carbs a day, and you cut out half of the orange list. This is also known as the ‘Keto’ diet, or going ‘Keto’ because with carbs this low, you will fall into ketosis.
(Note that some people lose weight steadily enough during Restoration that they don’t ever need to enter Transformation.)
Preservation is not so much a phase as the rest of your life. Once the first three phases of Banting 2.0 have made a significant impact on your health, your weight and your life, all that is now required is for you to maintain your good eating habits. By the time you reach this phase you will have a clear understanding of your carbohydrate tolerance (insulin resistance) and your repaired gut biome will simply need regular fertilizing and watering.
(Note that some people may never reach the Preservation phase due to severe insulin resistance or other health problems; as a result, Transformation is effectively their preservation phase.)
A note on changing behaviour
Of the various adult learning methodologies available today, RMR agree with those experts who have found that the Jennings & Fuse 70:20:10 learning methodology gives the most effective, long-lasting results.
The justification for the Jennings & Fuse model is research that revealed that only one in twenty education programs include pre-learning and only one in ten include follow-up learning. Analysis of the adult learning programs that work the best showed that the most successful format was broken down into approximately 10 percent pre-learning (preparation and reading prior to the courses starting) and 20 percent actual learning (time spent on the course), with a full 70 percent dedicated to follow-up or ongoing monitoring and assessment.
(Coincidentally, this habit-forming or adult-learning ratio is identical to the ideal macronutrient ratio we aspire to during Transformation.)
Having dealt with thousands of Banters, these stats make perfect sense to RMR, with Observation equating to pre-learning, Restoration and Transformation to actual learning/doing, and Preservation to ongoing monitoring and assessment.
Until the next post I hope this gives you a clear view of the process. We will have a look at what RMR have found to help with your weight loss.