Articles Tagged with: metabolic rate
stress-and-metabolism-reset-dr-alan-christianson-fit-to-succeed-podcast

Stress and metabolism reset with Dr Alan Christianson – Episode 30

Summary

Low energy? Stubborn body fat? Low tolerance? Poor immunity? These are some of the common symptoms resulting from problems with stress and metabolism. Leading naturopathic doctor,  Alan Christianson joins us on the Fit to Succeed podcast to share a few vital principles from his 2 best-selling books. He helps to provide a few fascinating answers!

Guest Biography

Dr Christianson is a certified Naturopathic doctor and the founder of the Endocrine Association of Naturopathic Doctors. He has been running his integrative health clinic since 1996 and has become a renowned name in the field of natural hormonal health and wellness, with more specific specialization in thyroid and adrenal disorders. He is the author of the 4 books, including the New York Times bestselling book, The Adrenal Reset Diet (2015), and his latest publication, the Metabolism Reset Diet (2019).

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Dr Alan Christianson

Website: drchristianson.com

Episode content: Stress and metabolism reset

In this episode, we discuss many topics including:

  • the difference between adrenal fatigue and adrenal reset
  • how chronic stress impacts hormonal balance
  • symptoms of faulty daily cortisol rhythm
  • difference between overfat and overweight and the associated health risks
  • the role of the liver and thyroid in metabolic health
  • recognisable symptoms of metabolic damage
  • helpful strategies to support health improvement

If you enjoy this episode, then please rate the show and share it with your friends so they can benefit from this free expert information. Your comments and feedback are always welcome. Please subscribe to the podcast on iTunes or the video series on YouTube so you will receive each update immediately upon release. You can also find more engaging expert interviews by visiting our podcast library.

Connect with Dr Christianson on social media

Facebook @DrAlanChristianson

Instagram @dralanchristianson

Twitter @DrAChristianson

Published books

In this episode we refer often to 2 of Dr Alan’s books. You can learn more about these by following the linked images below.

Bonus video

Dr Alan was a great sport and also recorded a short taster video. Here are a few quick-fire question and answers to give you a brief flavour of what we discussed in the full interview above. Enjoy.

calories-hormones-and-metabolism-for-weight-loss-dr-jade-teta-fit-to-succeed-podcast

Calories hormones and metabolism work together in weight loss – Episode 22 with Dr Jade Teta

Summary

What is the best solution for weight loss? Calorie reduction? Speeding up metabolism? Or controlling hormones? Dr Jade Teta addresses all of these issues in this fascinating interview. He asserts that calories hormones and metabolism are physiological factors that actually work together in successful control of excess weight and body fat reduction. This interview will no doubt become an instant classic in the Fit to Succeed series!

Guest biography

Dr Jade Teta is a highly experienced personal trainer of over 25 years. He has produced numerous video-based workouts that are used by hundreds of thousands all over the world. Jade has a degree in biochemistry and is a qualified physician. Despite his speciality in natural medicine, he has been called everything from a “quack” to a “witch doctor.” Regardless, the choice to go into the field of alternative medicine is described by Jade as being a ‘conscious and deliberate one’.

Dr Teta specialises is in a subset of medicine called naturopathic medicine. If you compare him to your family doctor, but instead of using drugs and surgery first (many know little about diet and exercise), Dr Teta chooses to use drugs as a second choice over other natural remedies and behaviours. He is also an expert in nutrition, exercise and supplementation. Jade describes his speciality as ‘integrative endocrinology.’ This is the study of hormones & metabolism. The integrative part just means that he combines and balances both conventional and alternative methods. Most of Jade’s career has been focused on helping the most difficult metabolic cases to successfully achieve effective weight loss.

Episode content: Calories hormones and metabolism:

Episode 22 with Dr Jade covers a range of intriguing topics that help to cut through the science and offers clear actionable information, including:

  • The general role of calories hormones and metabolism in weight management
  • What impact do hormones play in the body weight control?
  • Is calorie reduction more important than insulin control in weight loss?
  • The role of insulin (blood glucose) and cortisol (stress response) in the weight management battle
  • The dual nature of oestrogen in fat burning and in fat-storing
  • How the female menstrual cycle alters female metabolism

If you enjoy this episode, then please rate the show and share it with your friends so they can benefit from this free expert information. Your comments and feedback are always welcome. Please subscribe to our blog, to the podcast on iTunes, or the video series on YouTube so you will receive each update immediately upon release. To enjoy more engaging expert interviews please visit the podcast library.

Connect via social media / internet

Website: www.jadeteta.com

Podcast: The Jade Teta Podcast – Mind, Muscle, Metabolism

Facebook @jadeteta

Instagram @jadeteta

Twitter @jadeteta

Bonus video

If you are short on time and still want to get a sense of what was discussed in this interview, then this short, 4-minute quick-fire interview still offers some great insights and tips into managing calories hormones and metabolism.

high-intensity-training-nordic-fitness-education-blog

High-intensity Intermittent Training (HIIT) science – fact or fiction?

High-intensity training has been a hot media topic over the last couple of years, from magazine and newspaper articles to prime time television shows on the BBC. It seems that the idea of achieving as much benefit within less time is a solution that appeals to many people in a world where available workout time is at a premium. However, the idea of using higher intensity training to boost physical benefits is certainly not a new one. Early research by scientists like Bahr, Tremblay and Tabata, all of which have become renowned in this field, date back to the early 1990s. Take note that not everything published in the media or blogosphere on high-intensity training is justified by the scientific literature. Fitness professionals and enthusiasts often use the basic concept of high-intensity interval training and embellish the truth a little, perhaps unknowingly, to suit their own desired outcome. The intent in this post is to glean the facts around this popular training method from the scientific literature so that you are correctly informed going forward in your utilisation of HIIT as a training modality.

high-intensity-training-group-circuit-nordic-fitness-education-blog
  • Tremblay showed in 1994 that a 15 week HIIT programme reduced total skinfolds 14 mm subcutaneous body fat compared to a 20-week endurance training (ET) programme that only reduced by 4mm total skinfolds. The HIIT protocol being 3.5 times more effective.  The ET programme was steady-state exercise beginning at 30 minutes at 60% and progressing to 45 minutes at 85% HR max as the test subjects were able. The HIIT protocol was 30 minutes of short bursts, beginning at 10 x 15-second bursts progressing to 15 x 30-second bursts as the test subject was able.
  • In 1996 Tabata published a study demonstrating that 8 bouts of 20 seconds at 170% VO2max with 10 seconds rest in between each set had the same benefits to the aerobic system as 60 minutes of steady-state training at 70% VO2max. However, the HIIT protocol also caused a 28% improvement in anaerobic capacity that was not observed in the low-intensity protocol.
  • Borsheim and Bahr are renowned for their work on increased metabolism following exercise, also known as excess post-exercise oxygen consumption (EPOC). In 2003 they carried out a substantial review of the scientific literature and showed that exercise intensity has a curvilinear relationship with EPOC whereas exercise duration is linear. Increased EPOC for 8-12 hours after intense training periods was common.  In simple terms, you get more bang for your EPOC buck by driving CV intensity up rather than spending longer at moderate intensities.
  • Talanian in 2006 showed that a 2 week (7 sessions) aerobic HIIT training protocol (10 x 4 min, 90% bursts with 2 min rest periods) significantly (up 25%) increased muscle fatty acid oxidation.
  • Trapp in 2008 showed that HIIT training is effective even in overweight deconditioned women as well. A 20-minute cycling HIIT protocol was compared to a 40-minute steady-state cycling regime of the same frequency for 15 weeks. Both groups had similar CV improvements but the HIIT group had significantly greater body fat loss on legs and trunk and improvements in insulin resistance.
  • Boucher in 2010 reviewed the available scientific evidence surrounding HIIT and concluded that while there was valid evidence to show it is more effective at decreasing both subcutaneous and abdominal body fat compared to steady-state training, there is also clear evidence of individual variation in response – not all participants appear to receive the same level of fat loss benefit.
  • Resistance training has also been shown in scientific studies (Melby 1993, Laforgia 1997) to influence EPOC and fat burning when lower volume, higher intensity weight training is utilised in preference to higher volume, moderate resistance work, but the research is still ongoing in this field.

While this is just a brief look at some of the science on high-intensity training, it does illustrate that in comparison to steady-state exercise, the benefits of HIIT training are:

  • it may be as good at providing aerobic training benefits
  • it is better a stimulating anaerobic training benefits
  • it significantly improves body fat reduction
  • it increases EPOC for up to 12 hours’ post-training
  • it improves insulin sensitivity to working muscles

It is important to note that the majority of these studies have been performed in a highly controlled environment and most often using a cycle ergometer (bike) or a treadmill. Whilst it is reasonable to assume these benefits may also carry over to other training modalities, such as circuits, group training or resistance work there is much less current evidence to suggest this is true. Perhaps in time the science will more fully support and provide confirmation that high-intensity training has a broader application across a range of training modalities with the same beneficial results.

In the meantime, while we wait for science to catch up, it is clear that the many different methods of HIIT training can be great fun, they definitely save on time in the gym and it can deliver a real motivational boost to your training. If it does provide an increased fat burning boost as well, then all the better!

Do you love fitness? Ever thought about making a career out of your passion? Find out more about how you can do that through the Nordic Personal Trainer Certificate from Nordic Fitness education. 

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