DIY Physique

Control the Pendulum: Managing Carbs.

2015-10-13T14:10:00.002-07:00

Managing carbohydrates is a game changer if you are trying to lose or gain weight.
This nutrient can be the difference between Transformation success or Transformation failure. Carbs can swing either up or down and both lead to a vicious cycle. Sugar cravings, fat storage and mood swings are usually the results of High and Low Blood Sugar.

As a former Diabetes educator: I explain the same thing to Non-Diabetics: "Eat like a Diabetic"
One becomes a Type II Diabetic due to insulin resistance caused by years of excessive carbs intake and in order to mitigate and possibly reverse this condition is to consistently maintain blood sugar.
Control the pendulum. Don't swing too high or too low. Keep a narrow range between your minimums and maximums. The last thing you want to do is to eat excessive Carbs on a meal to meal basis.
Eating Donuts and Coffee for breakfast then for Lunch- Chicken Alfredo with a slice of Garlic bread topped off with a Soda. I think you experienced dieters out there get the hint.
Remember Carbohydrates are Plants or anything that grows in trees or plucked from the garden such as Fruits and Veggies.
Protein is anything that walks or crawls like beef, chicken, and tuna etc.
Fat is usually the condiments such dressings, butter, toppings etc.

Without being technical there's four ways to manage Carbs from a meal Perspective.
1. No Carb- Just like its says. Ex. Cheese Omelet or Chicken breast with melted cheese.
2. Low Carb Protein is dominant. Carbs (grams) is lesser than the Protein (grams)
3. Medium Carb Protein and Carbs are equal. Carbs can be a little bit greater.
4. Heavy Carb. Protein is the minority. Carbs overtake the plate. Typical of a couch potato diet.

Here's the Visuals;

1. No Carb. Two examples

2. Low Carb. Notice the Carbohydrate grams are lesser than Protein grams.

3. Medium Carb- Carbohydrates are about as equal or little bit greater than Protein content.

4. Heavy Carb- Use your imagination. Very little protein and Predominately Carbs.

Even the healthiest person has done all 4 types. Mainly you want to spend most of your lifestyle on #2 and #3 and the others sparingly. Heavy Carb should be reserved for Cheat Meals. No Carb should be done on a experimental basis. Consecutive "No Carb' Meals as well as "Heavy Carb" meals can lead to sugar cravings which can throw your Transformation into a tailspin. So tread lightly upon numbers 1 and 4.
Invest in numbers 2 and 3. Low Carb and Medium Carb meals will keep your blood sugar stable and increase your odds of burning fat as well stabilize energy levels.

Refer to my previous blogs on Insulin/Glucagon Axis which explains the Carb to Protein ratio in more technical detail. Remember to concentrate on grams not on Calories. This is the most Basic version of Managing Carbs without eyeballing over Nutrition labels.
Control the pendulum or the Pendulum controls you.

Any questions, comments or feedback you can email me-diyphysique@gmail.com

Moderation is for Suckers

2015-06-26T09:13:00.002-07:00

"Your normal is different from my normal", which was said to me from a longtime resident of the Deep South in reference to Social and Political views. The term "Moderation" is no different. What's considered moderation for Person A can be astronomically different for Person B. Its a subjective term and a mixed message. Moderation in everything is becoming the catchphrase for anyone who wants to live a healthier lifestyle. A very cliche answer when asked a particular question. These fitness gurus really can't give a better response other than the default reply of "Moderation in Everything" or in reverse "Everything in Moderation". This reply can be glorified from all walks of life from the couch potato stuffing his face with Cheetos to the TV Doctor explaining the benefits of a healthy diet to a Patient inquiring about Cancer prevention.

We need a better answer than "Moderation in Everything is Key" as if quoted from the Gospel of Better living. This declaration also serves as a Cop-out for those who just want to validate their own unhealthy lifestyle. How do you explain moderation to an Alcoholic, Type 2 Diabetic or to someone who's suffering from a digestive disorder. Drinking a Soda in moderation is OK. How about Ding Dongs and Twinkies, beer, and processed foods in moderation is considered OK? After all its in Moderation? What about High Fructose Corn Syrup? The bad stuff is still bad even in moderation. Yes we all have our vices. Instead of declaring Moderation we should be saying the term Sparingly more often. Yes I eat ice cream or have a glass of wine but once in awhile. Once a week or in a while is far different than the term Moderation. Just like a six pack a day is considered moderation for the Barfly but not for someone who wants six pack abs. Six servings of Pasta or bread for someone who has a raging metabolism may be OK but its not OK for a Type 2 Diabetic. Basically we need to ask ourselves some important questions. What's holding us back in obtaining that better quality of life? Ascertain the detriment and minimize it to a finite margin. Go from Moderation to Sparingly because that detriment in moderation can still be holding you back or in some cases make you worse.

Moderation in Everything is Key to a Better lifestyle? Rephrasing the sentence to Moderation is Key but keep the bad stuff to a minimum. Just dishing out the Robotic reply of "Moderation is Everything" is a misleading and flawed statement.
After all My Moderation is different than your Moderation.

Energy with Direction

2014-12-26T13:56:00.002-08:00

You got an Itch. You're motivated. You want to get the ball rolling. What kind of program shall i dive into?

It all starts off with an Idea. Then you put that it into practice. Add here and Subtract there. Weeks go by while you are constantly fine tuning your technique and Boom!! What was once a thought lingering your head is now a reality benefiting you more than what you expected. But first you have to fully understand how your body works. The Poliquin Principles written by Charles Poliquin is your best bet especially if you're a beginner. I even highly recommend this book for the advanced as well. Having that spark is important but without direction its pretty much useless. So get this book on your shelf and let it guide you to that Journey known as the Path of Resistance. You can also check out the review here

"Know your enemy and Know yourself and you can fight a hundred battles without disaster" Sun Tzu

All one needs is better data. The Poliquin Principles authored by Exercise physiologist Charles Poliquin presents this comprehensive abstract not just for the Elite Athlete but also for the beginner and everything in between. Poliquin's thesis should be viewed as an incomplete work or as a "provisional truth" given the scientific tools of his time.

Snapshot: Unlike most books about fitness, these principles were designed to educate without the intention of being a best seller. Anybody who wants to improve themselves physically as well as mentally will learn that the true enemy is themselves for not understanding the nature of their own body. Charles Poliquin, as a trainer has helped World Class athletes set and break more world records than any trainer alive. Emphasizing more efficiency in your workouts by learning the Science of Reps, Sets and Design and the miscellaneous that most practitioners neglect like Recovery.

Insight: The Poliquin Principles are a good place to start if one is seeking transformation. A couch potato with no clue can actually design his own workouts if he truly understands the concepts. Learning the primary components of an actual workout are the difference between productivity and futility.

Message: How your body works can be counter intuitive, Like what you think might work maybe working against you such as "More is Better" approach. There's a lot of misinformation out there from the self proclaimed experts of the Fitness Industry. Charles Poliquin, doesn't claim to be an expert and he can teach you a lot and save you a lot of frustration from his trials and experiences which is an arsenal of wisdom in the Transformation game. .

Appeal: If you want to improve your existing routine or implement efficiency in your time at the Gym, then this book is what you need. You can minimize the struggles that every beginner goes through by the data gleaned from the Poliquin Principles. A lot of times the enemy is not the competition but oneself such as self doubt or lack of willpower and the very root can be misinformation or plain ignorance. Reading this book will not be enough there has to be diligent application. Experiment some of these principles and witness the results and results alone are self-empowering.
Side note- Look at this book on Amazon's website and you will notice that the price of the used book is just as much as the Brand New copy. What does that tell you? These people buy the book and end up treasuring it.

A Random Page: From Chapter 7 "Better Recovery through Science"
(A look inside the coach's personal pharmacological cupboard reveals his secrets to better recovery)
Its easy to focus all your attention on the "work" of working out-the vein-popping effort, the sweat-drenched final rep and the pain of making gains. However, it's not until the weight is racked that the muscle begins to grow. The crucial recovery time that follows is often a factor overlooked and underrated in training, and the root cause of stagnant workouts and mediocre gains. Today's most advanced thinking advocates short workouts. Nearly every expert agrees that the time in the gym must be less than an hour. The only point they disagree on is how many of these workouts you should have in a week or even in a day. Research on hormonal response to exercise dictates that once your warm-up is finished and you have begun your first working set, you should leave the gym within one hour. The physiological rationale concerns the androgen fluctuation during the workout. Workouts exceeding the one-hour mark have been shown to be associated with rapidly decreasing androgen levels. This shift in androgens probably upsets the testosterone-cortisol ratio. Since this value is very strongly correlated to strength gains, one may infer that training under depressed androgen levels is counterproductive since the catabolic effects of the glucocorticoids would negate the anabolic effects of the adrogens. Apparently, a one-hour pause is sufficient to allow the testosterone levels to return to normal. This is why modern strength training has evolved to multiple daily sessions instead of the two-hour workouts advocated so heavily in the 70's. Still, the academic work on this subject can be taken with a grain of salt-the in-gym fact is that most trainees cannot work out more than once a day or more than four times a week.
There is also plenty of evidence that excessively long workouts are immuno-suppressive. That is, they lower the power of your immune system. This is why over trained athletes are always catching colds and flus. It was shown in a recent Austrailian study that the groups of athletes most often affected with mononucleosis where triathletes, swimmers and rowers. It is well known in sporting world that these athletes are submitted to prodigious volumes of work by their coaches.

One set to Failure

2014-11-22T16:40:00.000-08:00

"Minimum effective dose for Maximum effect" Arthur Jones(Nautilus Inventor)

There so many protocols out there.
Five sets for five reps each? Or should I do as many sets necessary to get to 100 repetitions? How do you know if you should do either while this guy can do thirteen sets but i can't get past the fourth set? Most beginners are often confronted with these questions. Most of them blindly do what their friends are doing or follow a program from a magazine article because it has a catchy title. Don't fault yourself for following the wrong program because at least you're exercising. After you spent sometime in the gym teaching yourself the movement patterns now you want to modify your workout to a refined protocol. Last thing you want is to be confused. What's the ideal program? Progress with no injury. So when in doubt reduce it down to extreme simplicity. Start your program with One set to Failure...Let it sink in for a moment.

Don't misunderstand that last sentence. Reducing workload doesn't mean "making it easier". The idea of High Intensity is reaching intensity in the shortest time possible. Starting off with One set to failure doesn't mean you end up with one set. Workout by workout, increase your set by one as body adapts to High Intensity training. Most people especially beginners can't wrap their head around this concept because its so simple. So instead of performing a random number of work why don't you just start off with 1 set because zero sets provide no stimulus. One is better than zero but One too many is what you want to avoid. Over training breeds confusion. What is Over training? When you are doing more work than it is required. You can work out hard or long but you can't do both. More is not better when it pertains to human physiology. Starting off on one set to failure is the most logical choice. Being a Minimalist will lead you to being a Maximalist. According to Arthur Jones, the Godfather of High Intensity training, describes this type of training should be Brief, Infrequent and Intense. Intensity is defined as that feeling of dizziness during the exercise and after the exercise. And your body definitely feels it the day afterwards. Because you are going past failure, you will get the slight head rush to the point where you need to sit down but not pass out.
What is Failure? When you are physically unable to perform one more rep. If you are set to 10 reps of curls then by the 7th rep you are exhausted while struggling to do the last 3 reps. That's failure. How do know when to stop increasing the sets? When you stop making progress. This minimalist approach is to avoid Over training which is easy to do because you really don't know if you are Overtraining until the next day which is a crucial time for muscle recovery. Shoot for brief and intense like Blitzkrieg. Your body responds well to bursts of activity.

Perform an exercise at a weight that you can do at least 8 to 10 reps properly and perform that exercise to positive failure(raising of the weight), Isometric failure (holding the weight off the rack) and Negative (lowering of the weight). You will need assistance in acquiring the Isometric and the Negative. You have done the three failures Positive, Isometric and Negative then Do no more. Document the data and Don't be tempted to do one more. When you're done with one set then you are done period. Then the next 24 hours is where you should gauge your soreness on a scale of 1 to 3. 1 meaning no soreness and 3 meaning extreme soreness which limits range of motion. You want the be in the 1 to 2 range for that happy medium. You are basically gauging the stimulus or exercise performed to your body's adaptation or recovery. The Recovery is contingent upon the Individuals genetics. If you blowing your workouts out of the water then increase your sets by one or even two upon discretion. Once you hit your plateau then the real journey starts because you just established an equilibrium. As with anything else there's the law of diminishing returns once you get to a certain workload you will eventually will have to reduce your volume because you are increasing the stress. This will be the least of your worries if you are a beginner, but at least you have somewhere to start. Instead of wandering aimlessly with randomized sets now you know where to begin because you are approaching your own limits in baby steps. You can insert a Cross fit workout in your repertoire once in a blue moon just to keep your body guessing but you always have that happy medium you can revert to. Doing too many over the top workouts consecutively is counter productive. Overtraining is the worst thing you can do. Use the Minimalist approach to maximize your body's potential.
Going to failure in One set then by the next workout after few days of recovery-You should beat your reps substantially then increase from 1 set to 2 sets to failure and so forth until you see no progress. From workout to workout increase your sets by one and keep going till the progress stops. Its all about Threshold management. Know your minimum effective dose.

Do it to failure. Positive Isometric and Negative
Don't be tempted. No over training.
Document the data. Establishing a metric.
Due diligence. Listen to your body and honor recovery.
Outdo. Beat the numbers from last workout
Repeat cycle until hit the wall as in no progress. Then either reduce the set by one, stay the same depending on biofeedback or variate the exercise i.e.; Bench press to Dumbell flyes.

Any questions, suggestions or comments. email me diyphysique@gmail.com

More references to High Intensity
http://baye.com/what-is-high-intensity-training/

My first Zone experience.

2014-10-04T14:55:00.001-07:00

To improve is to change; to be perfect is to change often-Winston Churchill

No epiphanies. No Poetry. No trumpets in the background. I have no before and after pictures. I wasn't an obese person nor was I a health freak. Just an ordinary guy who basically tried the Zone Diet on a whim. At the time I was already working out and done diets before. Nothing spectacular or everlasting. Just hits and misses and ended up where I was before. Like the hamster in the wheel...until I had my Eureka moment. I remember my first zone meal like it was yesterday.

My journey started like this:

Enter the Zone written by Dr. Barry Sears was published in 1994. The Book came out with a bang. Along with some controversy from the Media and the so called Health experts which is how I heard about the Zone Diet. Some good reviews and some bad. The Zone diet is predicated on the 40/30/30 ratio. 40 percent carbs, 30 percent protein and 30 percent fat. Yes “30 percent fat” which was the root of the controversy because the term “fat” was considered taboo. So i bought the book on impulse. Searching for an opinion on the Zone Diet, I asked my friend who's a GNC store manager and lives a healthy lifestyle. His reply "Nothing more than a gimmick to sell books". He called it the Get Fat diet because of the 30 percent fat although he never read the book because he discarded this as just another passing fad. Sadly this response really stuck with me.

Talk about Buzz kill. So I shelved the book along with the other dusty books to be read later.

Flash forward to the year 2000. Looking for a place to move into and while packing I unearthed the same book that I bought six years ago. Ahh we meet again so I said what the heck -I got some time. Immediately opened the book and after skimming the Preface I was hooked. The concepts sounded radical but it made sense. Suddenly I was halfway through the book eagerly wanting to try the Zone Diet out. So I winged it. My first Zone meal was something I scrounged up my from my fridge. Two mozzarella cheese sticks and a medium size apple. It wasn't until the second zone meal which was 6 ounce chicken breast with some broccoli and a tablespoon of Olive Oil that I felt something. Some call it a ripple effect and some call it shifting. Similar to involuntary muscle contraction, more like a throb but more at the subcutaneous layer in the stomach which I never felt before. Fat mobilization is a subtle feeling because it's unpredictable when you're lying on bed resting or just out and about doing chores. Sometimes that feeling would last for only seconds or for minutes. There's an explanation to all of this in the Book. Fat has a tendency to be oxidized when the blood sugar is stable. Your own body will hoard onto the fat when it is stressed especially by turbulent High Blood/Low Blood sugar swings which is viewed by your own body as an Internal stress.

The next morning after eating a zone breakfast, I felt the same feeling minutes later. I knew I was onto something because it was more than a coincidence. One thing led to another. I had more energy throughout the day. Also slept better and my workouts were better. Not only seeing the results from the reflection in the mirror but also feeling the results. When your friends are noticing then you know you were onto something. It was until the 3^rd week that I decided to dedicate myself to the Zone Diet on a regular basis. Hindsight becomes clarity. I didn't realize I was used to being sluggish and doing ineffective workouts. Every time I'd splurge on a cheat day I would end up going back to the Zone Diet because I felt so much better and more efficient. There's nothing surreal about making subtle adjustments. Those little changes bring about dramatic results which can seduce someone to Preach a Sermon. I can go on an on about the positives but I'm not here to Lecture. This is my experience which is unique to everyone else's journey. In the year 2000 I discovered the Zone Diet by accident. Now its 2014 and the Saga continues. I'm still feeling and living the healthy lifestyle.

The lesson to be learned -Do it anyways. Anytime we venture onto a goal or into a new lifestyle we concentrate on the obstacles and the What Ifs which end up holding us back. So what's stopping you from making that first step?

Cold Thermogenesis- It works...but not like you think?

2014-06-05T17:44:00.003-07:00

Blame it on the Microwave!
In a society that relies on technological advances breeds a demand for faster downloads and more information. Electronic devices are in constant competition to meet these demands which inevitably increases our Impatience and decreases our attention span.
Fitness industry is no different when the majority still believes in taking the Magic Pill rather than earning the results through sweat and discomfort. Some of us think that our own body operates on the off/on switch.
If it did then going to sleep would be just as easy as waking up. Unfortunately, the physical body is much more complicated than Machinery which is about wires, controls and gauges whereas the Human Body is about blood cells, tissues and hormones etc.

Push button mentality against Human Physiology is like forcing the Farm to produce a Harvest. There's an application that anyone can do that is not a pill, its low tech and doesn't cost any money. But there's one inevitable Caveat? It doesn't work immediately. That quick trigger mindset is one of the reasons why Transformation is so difficult.

Cold Adaptation is synonymous with Cold Thermogenesis. Cold adaptation is exactly how it's worded- You adapt to the Cold. Cold Thermogenesis is the mechanics that goes on inside the body when it is in the process of Cold Adaptation. Basically Cold Adaptation is exposure to relatively colder temperatures than one is acclimated to. Like jumping into a swimming pool which is normally at 80 degrees and since its lower than 98.6 your own body temp that would be considered practicing Cold Thermogenesis. Most mammals are cold adapted because they are forced by nature for the purpose of survival. Human Beings are a different sort since we interfere with this process by putting on a Coat or going inside a Cozy Room.
Don't confuse Cold Thermogenesis with Hypothermia. Don't jump into a frozen lake in the dead of winter, that's Hypothermia or stupidity. The best way to change is by layers. On average it takes about two weeks to be cold adapted thats if you genuinely work on this. The moment you shiver is the moment your body makes the adaptation. So in other words you have to be willing to practice shivering. For how long? 10 seconds, 30 seconds or 5 minutes? Thats up to you. Practice progressively and don't let your desire for warmth interfere. In short you are training your body to burn fat and its been stated before your body doesn't operate on a switch more like dimmer switches. We all know that walking into a freezer can burn calories just to keep the body warm but because of human nature, we put on a coat rather than to endure the shivering even if it's only seconds. That nanosecond of discomfort prevents your primal ability to activate Brown Fat.

There are two types of Fat-Brown Adipose tissue and White Adipose Tissue. Brown fat is highly thermogenic (breakdown of fat) and White Fat is for storage (build up). Brown fat will become dormant when one is comfortable to the lack of Temperature change.

NASA studied Eskimos and Sherpas in the Himilayas on the effects of Cold Adaptation back in the late 60's when they found out their own astronauts on missions were eating more calories but their weight stayed the same and/or lost weight which defied the Calories In/Calories out hypothesis. Sherpas had to carry sticks of lard with them just to slow down their metabolism due to the severe cold environment. Staying warm requires calories and what better source of Energy than your own body fat which is stored energy. This revelation transcended into a revolution. Forty years later NASA requires their own Astronauts to be cold adapted and now we are hearing Olympic Athletes such as Micheal Phelps and Usain Bolt along with the Navy Seal program adopting this incredible protocol. Cold Thermogenesis is not only good for Energy conservation but also recovery and your immune system. There are many names for this Application: Cold Habituation, Cold Thermogenesis and a popular one is Leptin Reset. Call it whatever you like this application works. Try it once or twice a week but it has to be a regular modus operandi. Don't wait for the latest technology when you have the resources that Mother Nature gave you. Ditch the Quick Fix mindset and take the Path of Resistance which is the necessary path to Transformation.

Questions, comments, suggestions-email me diyphysique@gmail.com

Brown Fat-The Fat you want!

2014-05-21T18:59:00.003-07:00

Brown Fat or Brown Adipose tissue-Have you've ever heard of it?

Until recently it was commonly thought that only Mice and Infants possessed this so called Brown Fat. Now with better PETscans, scientists can ascertain that adults have it too and Obese people have less than Thin People. Babies have more of it during their early years because their bodies are constantly fighting to stay warm. Mammals have more of this Fat because of their constant exposure to Cold weather. Unfortunately this particular brown fat atrophies when babies become adults because we gravitate towards warmer environments. Although most of us still have a portion of that Adipose tissue located between the shoulder blades. Its main purpose is to keep the spinal cord warm. Its a very metabolically active fat and its brown because the tissue is packed with Mitochondra which are tiny cell factories that manufacture energy. Basically this adipose tissue generates heat which keeps our bodies warm.

Here's a transformation tip: When you take a shower especially after a workout. We all take hot showers because it feels good what i like to do is experimenting with the dial by slowly turning the dial to Cold and stand in front of the showerhead so the water hits my upper back and then once you get used to the slightly cold water-turn the dial for ice cold and gives you that jolt to the senses. So experiment with it and see if you notice a difference. So you basically want to shock the system and a great way to burn fat is by Shock, Interval and Variation, Shifting back and forth between hot and cold. So any method you use to burn fat your body in time will eventually adapt to your tactics meaning yes you tricked your body in burning fat but sooner or later, the body will react by adapting by hoarding the fat as a survival mechanism because no matter how lean you get, you will always need a reservoir of fat to keep the vital organs running because its stored energy.

So stoke more of the brown fat to enhance your own metabolism.

The Next Topic will be Cold Thermogenesis-Making use of Brown Fat....

Transformation: Why we can't succeed?

2013-11-21T18:15:00.001-08:00

You've seen the Before and After photos posted on the wall of your local Gym, or billboards and even the latest infomercial. These success stories are the culmination of overcoming obstacles through a circuitous route while facing resistance. Their journey serves as a catalyst for anyone who aspires to be something better. It's the Old Self versus the New Self which requires a bumpy path with many detours and re-routes.

Like two sides to a coin, where there's triumph, there's failure. Unfortunately most people who fail are really diamonds yet to be polished.

It's not the mountains that thwart us, but rather the molehills that stop us from attaining the end result.

Here's the reasons:

Rushing it- Hurrying just adds stress. Transformation is not a sprint but a means to a lifestyle. Take your time. Think like the Tortoise not like the hare. Steady and slow wins the race.

Taking too many shortcuts- How were the Pyramids built? Very carefully. Be committed to a process. Invest in adjustments rather than drastic changes.

Over-reliance on supplements- Rely on systems not the magic pill fallacy.

Distracted by other people's progress-Don't let the scenery influence your own journey.

Environment: Want to change your habits? Change your environment. Don't surround yourself in an environment that is conducive to bringing back your bad habits. Unfortunately this will eventually lead to weeding out your malcontents and surrounding yourself with good people.

Clinging onto old habits-This refers to the Environment issue. Acquire new habits to keep and throw away the self-destructive ones.

More is better mentality-This would've worked in the 80's. Less is more, nuff said.

The Perfectionist curse- The enemy of a good plan is a perfect one. The better plan will evolve. It's the practice that counts. Look at the big picture and don't let the needle rule the Haystack.

Mis-information Your own Experience is the best information you can bet your life on.

Attitude-The most important tool. Can you bounce back from disappointment? This comes from attitude. Morale is equilibrium, without it, the mission fails-Napoleon.

No Documentation -No record, no progress. Which is it?

Comfort Zone-Allow a little discomfort. We can't improve if we're trapped in a rut. So Dangle that carrot.

Transformation should be perceived as an important project that will leave a lasting impression. So take the time to prepare and start off right after all it's your own body that you have to live with for the rest of your life.

Any questions or comments-Email me diyphysique@gmail.com

Applying the Insulin/Glucagon Ratio.(Block Method)

2013-11-12T14:50:00.002-08:00

Delete your Calorie Tracking apps and quit counting calories. Once you use the Block Method you will never go back to counting calories.

Finally!! The means to the Insulin/Glucagon axis. In my previous blog The Insulin Glucagon Axis explains the How, What and The Why. Make sure you understand the Insulin/Glucagon Axis before applying the Block Method.
The Block method are the keys to the kingdom. Practice this at every meal, five times a day, seven days a week and you will lose weight, gain muscle, feel great and focused. Just don't try to be perfect and concentrate on progress. If you nail 30 out of 35 meals a week, which is an 85 percent, you are on the right track.

The Block Method is just a simple way of keeping inventory plus it determines Content and Ratio in one calculation. You will never go back to counting calories again. I love using the block method because there's no guesswork. Just a simple momentary calculation to keep your carbs just a little ahead of your protein. This method will help you maintain the 40-30-30 ratio at every meal. Remember the protein to carb difference should be 0.75 (3 grams for every 4 grams of carbs). Using this calculation will get you at the 40-30-30 ratio at every meal rather than just guessing numbers. From the book Enter The Zone, Dr. Barry Sears theorize that it takes about 9 grams of carbs to elicit an insulin response and about 7 grams of protein to trigger a Glucagon response and with just enough fat(from good sources) to curb hunger and prevent an Insulin spike. That 9 to 7 ratio or the 0.75 differential is just enough to enter that I/G Axis. Follow this method like a guideline because it's all about getting close. You will get better with practice.

1. Figure your daily protein intake based on LBM Lean Body Mass.

Weigh yourself and find out your body fat percentage. So if you weigh 160 pounds with 15 percent body fat. 160 x .15=24 pounds of fat.

160-24=136 pounds of LBM(Lean Body Mass)

2. Then find out your activity level.

Sedentary 0.5
Light 0.6
Moderate 0.7
Active 0.8
Very Active 0.9
Heavy(twice a day) 1.0

For this example lets use Sedentary activity level.

136 lbs of LBM x 0.5=68 68 grams is your daily protein intake.

3. Convert into blocks. 68 grams. 7 grams per block. 68/7 =9.71.

Which would be 10 when rounding to the nearest whole number.

Daily protein intake comes out to 10 blocks for the whole day and you have five meals or opportunities to get to 10 blocks. Here is an example but feel free to customize. If you decide for breakfast you have 3 blocks of protein you also have to attach 3 blocks of carbs and 3 blocks of fat to accompany the meal. Keeping all the numbers the same ensures the Insulin/glucagon ratio.

Breakfast Mid-Morning Snack Lunch Mid-afternoon Dinner

2 blocks Carbs 1 block Carbs 3 blocks Carbs 1 block Carb 3 blocks Carbs

2 blocks Protein 1 block Protein 3 blocks Protein 1 block Protein 3 blocks Protein

2 blocks Fat 1 block Fat 3 blocks Fat 1 block Fat 3 blocks Fat

Remember to space your meals apart 3 to 5 hours between each meal. The hormonal effects of a meal that is Insulin/Glucagon modified will last 4 to 6 hours.

Daily total: 10 blocks of Carbs-10 blocks of Protein and 10 blocks of fat.

If you have a hard time juggling all three macronutrients, focus on the carbs and protein blocks for right now and as you become more adept with practice then you can slowly implement the third factor (fat).

Lets look at another example. Suppose you are at 17 blocks-Daily total.

Breakfast Mid-Morning Lunch Mid-afternoon Dinner

4 blocks Carbs 2 blocks Carbs 5 blocks Carbs 4 blocks Carbs 2 blocks Carbs

4 blocks Protein 2 blocks Protein 5 blocks Protein 4 blocks Protein 2 blocks Protein

4 blocks Fat 2 blocks Fat 5 blocks Fat 4 blocks Fat 2 blocks Fat

Let's go over the example here. One block of Protein is 7 grams and One block of Carbs is 9 grams and 1 block of fat is 1.5 grams. Space your meals 3 -5 hours between each meal and avoid hunger. Hunger is the result of low blood sugar which can lead to over-eating. Maintaining the I/G axis means staying somewhere in the happy medium between hunger and over-eating. Practice this simple block method into a habitual routine but understand the simple calculation before you even start. The last thing you want to do is second guess yourself, otherwise the mission fails miserably. When reading the Nutrition label, focus on the grams and calculate your blocks accordingly.

Example: Quaker Oats label reads 27 grams of carbs and 5 grams of protein for each serving. Converted to blocks and rounded to the nearest whole number, that 1/2 cup of Oatmeal would be 3 blocks of carbs and almost 1 block of protein. Of course you would have to attach 2 blocks of protein to get to the Ratio. The whole idea is to get close, worry about accuracy later as you get better with practice. Foods without a label such as eggs, unprocessed meats, fruits and vegetables, the nutritional information can be obtained through a couple of links that i have displayed. A good rule of thumb for protein is 1 block for every ounce and 1 block for every 1.5 ounces of Fish such as Salmon due to it's richness in fatty acids.

For Carbs-Values of Fruits and Vegetables
For Protein Values of Protein in Beef, Turkey, Pork, Fish and Chicken
For Fat Food sources rich in Mono-unsaturated fat.

Cheat Sheet-Think in grams not calories.

Blocks 1 2 3 4 5

Carbs(in grams) 9 18 27 36 45

Protein 7 14 21 28 35

Fat 1.5 3 4.5 6 7.5

Questions or more information, you can email me at diyphysique@gmail.com

The Insulin/Glucagon Axis. (Its what separates you from the herd.)

2013-11-06T10:34:00.002-08:00

Greatest Ideas take the longest time to accept.

We hear about secrets or advantages for years, then we don't use them. So Information is not power, but applied information is. Some cases, the cutting edge is not really cutting edge but dormant information that has been ignored for years due to inadequate explanation or Society's lack of acceptance.

Well the Insulin/Glucagon Axis is not exactly a secret.

It's already been in the Biology textbooks for years. What is the Insulin/Glucagon Axis? Ask anyone on a diet and the response would be the shrug of the shoulders. We should be asking the Biology experts for Dietary advice instead of the pseudo-experts claiming that there's really a magical pill out there. Without getting technical, here's what you need to know.

Carbohydrates triggers an Insulin response and Protein elicits a Glucagon response.

Well you've heard of Insulin, the primary hormone produced by the Pancreas. Insulin has many roles and one of them is regulating energy such as breaking down blood sugar and shuttling the glucose to be absorbed by their receptive cells. The flipside like with any hormone is that too much Insulin also stores fat. You, the dieter, want to avoid this as much as possible.

Glucagon is another hormone that counteracts Insulin. In other words, Insulin and Glucagon are bipolar opposites of each other. Nature loves balance. It's this clash of opposites that engage in an equilibrium, similar to a plus and negative charge, that stimulates the metabolism of your own bodyfat.

Control this Insulin/Glucagon Axis by eating the proper ratios of Carbs to Protein at every meal.

In this equilibrium of hormonal opposites you will be at your most optimum efficiency and utilizing some of that stored energy (fat).

Getting technical. 2 This is backed by scientific research. According to a Norwegian study, researchers tested 3610 subjects including women and men ages 25-74 on a Zonelike Diet (30 percent carbs, 40 percent Protein and 40 percent fat). These subjects ate six meals of roughly 460 calories evenly spaced out so that the total of calories consumed at any one time was moderate. Not only did these subjects lose weight within 28 days but also their genetic expression was significantly altered within 24 hours. Out of the 16,000 genes they could identify, 40 percent of those were either up-regulated or down regulated like switches. Basically, controlling two factors, the portion sizes and spacing out of meals radically changed or altered genetic expression by 40 percent. Interestingly, these changes remained constant throughout the 28 days of the experiment. You don't have to be a Genetic Engineer to control this Insulin/Glucagon Axis.

Follow a Zonelike Diet and stay on it.

So the next time you hear about some revolutionary Diet Pill, ignore the madness of crowds and just look to something we've known already.

References:1 Chapters 2 and 3 -Dr. Barry Sears "Enter the Zone".
2 Brattbakk H-R, Arbo I, Aagaard S, Lindseth I, de Soysa AK, Langaas M, Kulseng B, Lindberg, and Johansen B. “Balanced caloric macronutrient composition down regulates immunological gene expression in human blood cells-adipose tissue diverges.” OMICS 15: doi:1089/omi.2010.0124 (2011)

Berg C, Lappas G, Wolk A, Strandhagen E, Toren K, Rosengren A, Rosengren A, Thelle D, and Lissner L. “Eating patterns and portion size associated with obesity in a Swedish population.” Appetite 52: 21-26 (2009)

Unger, R.H. Glucagon and the Insulin: Glucagon ratio-Diabetes (1971) 20: 834-838 audio version

Diet: The Most misunderstood word.

2012-10-01T08:18:00.001-07:00

The Greeks had no idea that a simple word "Diata" which means way of life, would cause much scorn and confusion many years later.

Mention the word "Diet" as a solution and observe reaction: A sneer, a sigh, or no reaction at all.
Ask for the definition of "Diet" and observe answers: Starvation, restriction and drudgery.
Google the word "Diet" and click enter: 550 million listings and by the time you get down to the thirteenth listing-You are utterly confused. Mis-information breeds confusion which is one of the many reasons why we lose the battle of the bulge. What is Diet? Diet is essentially an overall composition of what you eat whether its daily, weekly or Monthly. The difference is the regulation. Keeping track of what you eat is one example of regulation. Whereas, a Couch potato is on a unregulated diet which is usually high carbohydrate, very low protein and loads of unhealthy fats, or what most people refer to is the "All You Can Eat Diet". . Where do we start? We need a better approach.

DIY Transformation aims to cut through the misinformation of self-change and to shed light on what you should know and leave everything to the window dressers. Starting an ambitious project demands that you ask yourself some important questions. It comes down to 3 factors: Content, Ratio and Timing.

Content: Whats on your plate and what's in your kitchen? Content is your data. You gotta have the data if you want to start off on the right foot. How much protein do you need to maintain equilibrium. If your content is Potato Chips and Beer then its time to do an Overhaul. Low Glycemic Carbs, your daily protein requirement and healthy fats is the prototypical content for any healthy diet. Is your content basically High in Carbohydrates or mostly processed foods? Change your content and change your destiny. We must examine the volume of each meal if one were to be serious about making changes. Obviously if you don't have the content then the other two factors are meaningless. Click here for the list of low glycemic carbs. Protein requirements.

Ratio: Do you honor a Ratio? Challenging in practice but very rewarding. Nature exists on a Axis like a balancing act such as Homeostasis. Successful business operates on the balance between Revenue and Expenses. Your own car engine runs on the Fuel to Air ratio. Altering the ratio between carbs to protein to fat is a Powerful catalyst if practiced consistently. Managing the ratio at each meal requires foresight, self awareness and reading labels. Sixty percent carbohydrates to 30 percent protein is one example of a Ratio or even The Zone Diet which is based on a 40-30-30 ratio. Even studies conclude that maintaing a close ratio between Carbs and Protein can change your genetic expression within the first 24 hours! Click for reference. A good suggestion would be the block method. Click here for an example of the Block Method.

Timing: Another gamechanger. Dietary success requires good timing. Allowing 3 to 5 hours to pass between meals is an example of good timing. Eating a big bowl of pasta right before bedtime is an example of horrible timing. Constant grazing, another lesson in bad timing, as well as skipping meals for long periods of time and trying to make up for it in one big meal. No timing at all sets up the vicious circle. Stable blood sugar requires good timing. Think like a Diabetic. Metabolism responds and adapts well to timing. Planning ahead and adjusting rather than over-reacting when in a time crunch are good habits to implement in your lifestyle.

Repeat and Remember. Content, Ratio and Timing, this trinity of concepts is all you ever need.
There's a 4th concept which is excluded on purpose and should be practice without saying.
Accountability: Holding yourself accountable but not pressuring yourself either is the first step towards change.
We change in layers as human beings. Don't go 100 percent the first time. Experiment in the first week of delving into this template. Maybe start off by going 25 percent the first attempt and as the weeks progress you will improve from sloppy practice to habitual routine. By the 2nd week work your way to 50 percent and the 3rd week try to strive for better. Be consistent and pace yourself towards improvement but allow a little margin for error because after all there is no perfect diet. So if you eat 5 times a day which comes out to 35 opportunities a week and if you nail 28 out of 35 meals which is 80 percent then you are on the right track. Start off with subtle adjustments then refine your method. Everybody is in a state of becoming.

So save yourself the frustration when looking for that trendy diet and realize Diet is just a way of life. Diet becomes a lifestyle when its consistently practiced. So don't follow the herd and fail. Put your best foot forward, the first and the last time.

Questions and comments: Email me diyphysique@gmail.com

The Path of Resistance

2012-09-24T07:02:00.000-07:00

If you do not change direction, you may end up where you are heading-Lao Tzu

How many Psychiatrists does it take to change a light bulb? Answer: The light bulb has to "Want to" change. When people are looking for solutions, the last thing they want to hear is "Change". Path of least resistance is still the most popular approach. Change isn't for everybody because it requires the Path of Resistance.
Transformation is not like rebuilding the Pyramids nor is it a cakewalk. All it costs is effort but not a Herculean effort. Just strive to do a little bit better than your threshold allows.
This Blog is dedicated to those who already have the attitude but just need the right direction.
This Blog is useful for those who are willing to apply.
This Blog is powerful for those who can bounce back after disappointment.
IF you value efficiency then subscribe to a Cutting edge but balanced and individualized approach to enhance the quality of your lifestyle.

We are all works in progress. Everybody is in a state of becoming. Some get worse and some get better. Be unique and don't follow the herd. I am stoked in helping you embark on that wonderful journey called the Path of Resistance.