Ask Michale Hartte

Email: askmichale@gmail.com Phone: 250 718 1653
HEALTHY - CONFIDENT- YOUTHFUL

6 REASONS YOU’RE NOT LOSING WEIGHT (AND HOW TO FIX IT SO YOU CAN)

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Working out and eating well but STILL can’t lose those extra pounds?

I may have solved your weight loss problem.

When clients come to be to lose weight even though they’ve tried EVERYTHING,

……they likely fall into one of these 6 traps (metabolic imbalances). 

6 Metabolic Imbalances that may be stalling your weight loss efforts

1) Poor Digestion
2) Food Allergies
3) Candida
4) Low Adrenals
5) Low Thyroid
6) Hypoglycemia

– Make sure you listen in for the solution so you can end frustration and find weight loss freedom for good this time.

Need more help? Just reach out to me with a DM and I can help find YOUR missing piece with 3 Action steps to fix it.

Email directly here askmichale@gmail.com

#fatlosstips #loosefat #fatlosshelp #losefat #paleodiet #glutenfree #primal #lowcarb #paleolifestyle #dairyfree #grainfree #realfood #paleofood #cleaneating #sugarfree #paleolife #cleaneats #wholefoods #organic #fitfood #healthyeating #chronicillness #autoimmune #antiinflammatory

How to Lose Weight and Get Fit n Healthy in 2019

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Partied a little too much over the Christmas holidays, feel like crap and need to lose weight?

Had lots of social time and but neglected your regular exercise routine or healthy eating habits?

All is not lost!

Here are some tips to drop extra holiday weight and get back to Fit n Healthy!

I want to start by pointing out some mistakes I’ve seen people make:

Weight loss mistake #1: Chronic cardio

If you’re like most people, your goal is to get a ‘sexier’ shape. Where you feel proud and confident. Not one that leaves you looking ‘sick and skinny’.

You’ve all seen this. They’re called, skinny fats. Saggy skin, gaunt face, poor skin tone (usually a slight grey color). They usually exhibit low energy and need to constantly be fueling their body with sugary foods, caffeine and – you guessed it – cardio type exercise. Certainly not a good example of being Fit n Healthy!

What’s the problem with chronic cardio to lose weight?

Let’s stop and think.  What are you actually telling your body to do? 

Doing regular, excess cardio signals to the body to get better AT cardio. Your body is smart, so it comes up with a way to do this for you. Starting with holding onto body fat, getting rid of extra muscle and refueling with carbohydrates. 

To put it another way. You’re training your body to be efficient at running. Muscle is too heavy for the body to carry (yes, muscle weighs more than fat), so it does everything it can to drop the muscle and hang on to the fat!

Don’t get me wrong. I think cardio is great to add into your weekly exercise routine. Additionally, if you LOVE cardio that much because it makes you happy and better as a human being, then yes, by all means, keep doing it.

But if you really dislike doing long bouts of cardio and think it’s the quickest, fastest way to lose weight.  It’s not. In fact, in the long run, it actually lowers your metabolism due to the lack of muscle and sustained high cortisol release.

Along with a propensity to gain weight. 

So, if you are like most people that want a healthier, sexier shape, focusing on building muscle is your best strategy. For many reasons in which I will get to later in this blog post.

Weight loss mistake #2: Calorie restriction

Here’s the thing. You’ve just spend the past month or so eating foods you normally wouldn’t eat. Foods like pies, cakes, cookies, and bread.

Did you know that all of these foods ‘hijack your taste buds’ into eating more than you actually need. They are designed that way! Food manufacturers spend tons and tons of money to hire food scientists to manipulate the foods to ultimately have you eat more of them! That’s their primary goal!

Additionally, adding more processed foods into your diet alters your gut flora to strains of bacteria that feed off of these sugars and chemicals. You can think of them as ‘garbage collectors’.

A way to remember this is to ask yourself –  Where the bugs tend to collect? – The garbage dumps.

Basically, the more you eat sugary foods, the greater the number of these ‘garbage collectors’, the more you start to ‘crave them’. Why? Because these type of bacteria want to survive, just like you do. 

Get strong cravings that won’t go away? This may be why.

If this sounds like you, taking certain herbal combinations like Berberine Formula or Candaclear can help. 

One word of advise, if you do end up taking herbals or other supplements to knock back these sugar hungry bacteria types, take a high quality chlorella. A properly manufactured chlorella supplement acts as the sponge, to soak up the toxicity left over from the die off. Look for a chlorella supplement that is free from added wheat, starch, yeast, gluten, corn, soy, sodium, artificial coloring or flavoring, antimicrobial preservatives, dairy or animal products.

I personally use and like Chlorogen. It has the added chromium that helps to stop sugar cravings in it’s tracks. 

At the end, your best bet is to slowly get back to eating ‘real foods’ and ditching the store bought, processed foods. One meal at a time.

Before you know it, your taste buds will adjust back to what they were – without calorie restriction!

Heard about being ‘hangry’ from starving? 

Save yourself (and your loved ones) from this misery. There is a better way.

Eating until you’re 80% full and pleasantly satisfied will avoid the ‘hangry’ feeling. 

 

 

Weight loss mistake #3: Your strategy is not sustainable

We’ve all been there.

You have high hopes and dreams of getting Fit n Healthy.

You start out running out of the gate so to speak. The problem with this strategy is that it is not realistic or sustainable.

The result is – you give up. Welcome to yo yo dieting and a horrible feeling of guilt. Later even depression. 

The question you need to ask yourself is – Do you want to lose weight fast or right?

If the answer is losing weight the right way, then below are my top tips to Lose Weight and Get Fit n Healthy in 2019.

Lose Weight and Get Fit n Healthy Tip #1: Think differently

Get a Fit n Healthy Mindset.

Losing weight and keeping it off while getting fitter and healthier is a lifestyle. It’s not some extreme diet or exercise regime that you dislike which later causes you to derail your health and fitness efforts.

Start by re framing the way you look at slimming down. This means discovering a way of eating and moving that you like! There is a lot of wisdom behind the saying, The best exercise is the one you’ll do consistently’. Find what that is and do it – consistently!

Remember, this is not a race. Getting Fit n Healthy is a lifestyle. One that is enjoyed by the actions you take and the rewards you reap!

Next, tap into the WHY. Why do you really want to get Fit n Healthy?

Is it because you want to look good naked? It gives you confidence.

Maybe it’s because you want to attract a new life partner. You are tired of being alone.

Or, set a good example for your children. They learn more from what they see then what they here.

Even if it’s to avoid some sort of health condition someone close to you is suffering, whatever it is, see it, believe it, and live it. 

Be that person you want to be and take every action to be that version now.

Dive into this deep WHY every time you are tempted to sway off the plan you’ve set out for yourself. Know what you are doing and choose wisely.

For help on discovering your WHY, check out my up and coming 6 Weeks to Slim, Strong, and Sexy Program. It’s an online health program where you are among a group of like minded people who also want the same thing – to slim down, get strong and feel sexy again. Maybe even for the first time!

It’s designed for both men and women.

It’s for those that what to know WHAT to do.

A WHY to keep on point.

And the HOW just comes easy after that!

The course literally walks you through (with me as your guide), step by step, how to get Slim, Strong, and Sexy. After seeing thousands of clients get slimmer the right way (by getting healthy), I decided it was time to offer this course.

And what better time then the New Year!

This 6 Weeks to Slim, Strong, and Sexy Program is only offered to 20 participants. Sign up now by clicking here 6 Weeks to Slim, Strong, and Sexy Program

Lose Weight and Get Fit n Healthy Tip #2: Eat enough protein

Yes, it can be as easy as eating enough protein to lose weight and get fit.

Think of protein as a food category that turns on hormones to ‘burn fat’. Glucagon is one of these hormones. When glucagon gets released from the consumption of protein, you are setting up the stage to slim down.

Not only that, to get fit we need to build strength. When you eat protein, it breaks down into amino acids that are needed to build muscle.

Protein is also essential to assist in detoxification, and provide the building blocks for good mood. 

 

 

 

 

 

 

 

 

Had a little too many alcoholic beverages? One of the ways to help your body detoxify is to eat enough protein. 

Other ways that eating enough protein helps you lose weight is it fills you up! Try overeating a big steak. Now think about over eating a bag of chips, nuts, or chocolate bar. Which one is easier to do and which one do you think helps your physique? Yup – The steak.

A good strategy is to start eating your serving of protein first, next the veggies, then see how much appetite you have left over for the dessert.

Lose Weight and Get Fit n Healthy Tip #3: Strength train

Lifting weights signals to your body to get stronger. It does this by building muscle. 

The more muscle you have on your frame, the more you can eat and look like a god or goddess. 

Sound too good to be true?

Having more muscle on your body requires you to eat more. Body builders or fitness models know this. It’s why the days they lift weights they fuel their body with more food. This builds muscle. The days they don’t do weights, they eat less. 

A big mistake people make is following the all-to-common Eat Less Exercise More strategy. 

Think of the biggest loser. This is exactly WHY once they went back to their ‘normal lives’ and began eating enough (without starving) and exercising more moderately, it lead them down the path to getting even more overweight (then pre contest) and not being able to drop it again. Sad.

This is all because of starving to be lean and not building enough muscle to keep the metabolism happy. 

A lack of food = a lack of essential nutrients too. Nutrients your body requires to even get into ‘fat burning. But I will save that for another blog post.

Here’s a simple strategy to build sexy muscle and trim down.

Do this most of the time

Eat more Exercise More

Eat less Exercise less

Do this some of the time

Eat less Exercise More

Eat More Exercise Less

Doing so will keep your metabolic engine humming. Your energy and mood high. And your waist line smaller. 

It will keep you well nourished too. 

I truly hope this blog post has helped you. If so, please write me a comment. 

Those that want additional help Losing Weight and Getting Fit in 2019 are welcome to Join my Group!

There are many benefits to being part of a group to learn new healthier habits that stick!

Remember, getting Fit n Healthy is a Lifestyle. 

Want to get Slim, Strong, and Sexy for 2019?

Then Join my Group by clicking here 6 Weeks to Slim, Strong, and Sexy

Starts Jan 30th! So check it out NOW!

Want one-on-one help? Go here to book your One on one Nutritional Consulting Session

Here’s to us all getting Fit n Healthy in 2019!

 

 

 

How to Read Your Blood Work – Michale Hartte Reveals & Walks You Through Her Own Results

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How can I stay Fit n Healthy For Life?

Stronger. Fitter. Faster – my new personal health goal.

With already a healthy diet and lifestyle, getting my blood tested was my next step.

I started to wake up fatigued and wasn’t going to use the ‘over 50 and getting older’ as an excuse. There must be another reason. Other symptoms that started up included heavy legs (daytime) and leg cramps (night time) that hurt- this was weird! 

Knowing I didn’t quite feel my usual self, I wanted to get to the bottom of WHY.

What shift did I need to make in my diet?

What supplements was I missing or taking too much of?

This is what prompted me to get my full blood work done. 

Without looking ‘under the hood’ so to speak, you have no idea about how healthy you are.

Sure, you can guess by reading your body’s signs and symptoms. But to really know, you need to read your blood work by collecting data and biomarkers, having someone look under a microscope and send you the blood test results.

Blood doesn’t lie. There is no other way to tell with 100% confidence, if your diet is working for you, your supplements are what you really need, and if you’re reaching your peak performance.

Test Don’t Guess – Enter the world of blood testing

Blood testing is the most important step you can take to prevent life threatening disease. I know, because the testing I did revealed a genetic biomarker (Lp (a)) that apparently, puts me at risk of dropping dead of a blood clot. This is serious stuff! Details to follow……

The point is, having blood tests at your fingertips and most importantly, reading reading your blood work, gives you the power to take control of your own health. Catching critical issues before they manifest into heart disease, diabetes, cancer and the like.

This is where modern science can help move the dial in your own health – to keep you Fit n Healthy for Life too!

This is truly what I want for you – decades of healthy years ahead of you!

But sadly, typical blood tests from your regular GP just isn’t enough. They’re only good for testing to see if you are the ‘end stage’ mark (i.e dying).

Good news is, there is another way! You can order your own blood tests and measure every little thing that affect your organs, cardiovascular system, blood sugar regulation, metabolism, and hormonal health

Get the right blood test done and read your blood work to answer the questions like: 

Why am I not losing body fat on my ketogenic or low carb diet?

Why can’t I sleep well at night?

Why am I waking up fatigued, heavy legs and muscle cramps? This was me. Answers to follow….

Running these tests wasn’t anything new for me either.

Clinically, after ordering these tests on dozens of clients over this past year, I have been able to uncover specific nutrient deficiencies contributing to:

Chronic Cough,

Anxiety,

Weight loss resistance,

Chronic infections,

Chronic fatigue,

Osteoporosis,

Poor resistance to stress,

Chronic kidney stones

Shortness of breath and poor exercise outcomes

It’s amazing when the blood work lines up with the specific health issues. 

Here is the blood test that I order for my clients (and just recently, did for myself)

Spectracell Micronutrient Testing

Cardiometabolic and Pre diabetes Testing

Female and Male Hormone Panel Testing

Blood Tests-Recommended-updated

These are by far the most comprehensive testing both men and women can do.

Designed specifically for those seeking higher performance, uncovering missing pieces to solve their health and fitness puzzle, or simply as an anti aging tool to live a healthier, happier life.

Here’s a list of everything that’s tested:

Micronutrients – critical nutrients that dictate BODY FUNCTION

B Complex Vitamins – specific

  • Vitamin B1
  • Vitamin B2
  • Vitamin B3
  • Vitamin B6
  • Vitamin B12
  • Folate
  • Pantothenate
  • Biotin

Amino Acids 

  • Serine
  • Glutamine
  • Asparagine

Metabolites

  • Choline
  • Inositol
  • Carnitine

Fatty Acids

  • Oleic Acids

Other vitamins

  • Vitamin D3
  • Vitamin A
  • Vitamin K2

Minerals

  • Calcium
  • Magnesium
  • Zinc
  • Copper
  • Manganese

Carbohydrate Metabolism

  • Glucose-Insulin Interaction
  • Fructose Sensitivity
  • Chromium

Antioxidants

  • Glutathione
  • Cysteine
  • Coenzyme Q10
  • Selenium
  • Vitamin E
  • Alpha Lipoic Acid
  • Vitamin C

CardioMetabolic – biomarkers to assess cardiovascular health and pre diabetes risk

  • Insulin
  • Glucose
  • HOMO-IR
  • Hemoglobin A1C
  • eAg
  • C-Peptide
  • Adiponectin
  • Leptin
  • Hs- CRP
  • Triglycerides
  • HDL
  • Type 2 Diabetes Risk Assessment
  • Cholesterol
  • LDL
  • Non-HDL
  • Lipoprotein (a)
  • Apolipoprotein B
  • Apolipoprotein A1
  • Homocysteine
  • VLDL Particles
  • Total LDL Particles
  • Total HLD Particles
  • Remnant Lipoprotein
  • Dense LDL – 111
  • Dense LDL -1V
  • Buoyant DHL -2b
  • Non-HDL Particles
  • Cardio-Metabolic Risk Assessment
  • Omega Check
  • Arachidonic Acid/EPA Ratio
  • Omega 6/Omega 3 Ratio
  • Omega 3 Total
  • EPA
  • DPA
  • DHA
  • Omega 6 Total
  • Arachidonic Acid
  • Linoleic Acid

Hormone Balance – Female

  • Estrone (E1)
  • Estradiol (E2)
  • Estriol Unconjugated (UE3)
  • Luteinizing Hormone
  • Follicle Stimulating Hormone
  • Progesterone
  • Prolactin
  • Testosterone total and free
  • SHBG
  • DHEA – S
  • IGF1

Hormone Balance – Male (adding these to Female)

  • PSA
  • Androstenedione

COMPLETE BLOOD COUNT OF RBCs AND WBCs

  • Total RBC,
  • hemoglobin,
  • hematocrit,
  • MCV, MCH, MCHC,
  • RDW,
  • platelets,
  • Total WBC,: neutrophils, lymphocytes, monocytes, eosinophils, basophils.

LIVER & KIDNEY HEALTH

  • URIC ACID
  • BUN
  • CREATININE
  • BUN/CREATININE RATIO
  • GFR
  • SODIUM
  • CHLORIDE
  • POTASSIUM
  • CO2/Bicarbonate
  • TOTAL PROTEIN
  • ALBUMIN
  • BILIRUBIN
  • ALT
  • ALP
  • AST

BASIC NUTRIENTS

  • FERRITIN (SERUM)
  • TOTAL IRON BINDING CAPACITY

THYROID PANEL

  • TSH
  • Free T3
  • Free T4
  • Total T4
  • Reverse T3
  • Thyroglobulin Antibodies
  • Thyroid Peridoxidase Ab
  • Anti TPO Ab

As you can see, I’ve covered a lot of ground here. Knowing this information can help to ‘fine tune’ your strategy to best diet and smart supplements for best health and fitness for life

My Test Results

Here is what I discovered from reading my blood work GP

May 28 2018 Complete Blood work GP

Muscle Enzymes high

What really stood out for me was my extremely elevated CK (muscle enzymes). CK is marker of extreme muscle breakdown. Basically I was breaking down more than building up……but why? Why was I not recovering fast enough? No wonder my legs felt heavy and were cramping up!

Iron levels low

Healthy levels for menstruating females are 50-100. My level was 22.3. So, I needed to bring those up. Pretty typical of a person who exercises the amount and intensity that I do. But, again good to know.

New supplement strategy

Iron: Heme iron polypeptide (non constipating) 30 mg per day with/without food (away from calcium)

My overall blood looked good: You have two components of your blood cellular (red, white, platelets) and liquid (plasma). All my markers were good and on point (too little or too much can lead to early mortality)

My blood sugars are perfect (hemoglobin A1C). Ideal levels are under 5. Mine is 4.6

My kidneys showed great filtration rates (GFR, creatinine) GFR ideal is over 90 (mine is 96) and creatinine best between 57 and 92. Mine is 65.

My liver enzymes (ALT) were decent on this test and Gamma GT (GGT) was at a good level. ALT: my reference ranges are between 7-56. Mine is 47. GGT is best under 15. Mine, a low of 9. 

Phew! Having good liver function is something I actively strive for.

My inflammatory markers are low (HsCRP) with an ideal level of under 1. Mine is 0.16. Second phew! 

My lipid profile (cardiovascular health) is perfect. No concerns with slightly elevated total cholesterol because the LDL, HDL and triglycerides are both in healthy ranges and best ratios. Total cholesterol levels over 6.22 are only a worry if the Hemoglobin A1C and HS CRP are high as well. Mine were both low and my total cholesterol was 5.84.

There is some fascinating research around a subset of the population categorized as Lean Mass Hyper-responders (LMHR).

Which I seem to fall into.

LMHR is someone who follows a low carb diet, has low body fat and athletic.

More about this later when I go over my comprehensive Cardiometabolic panel.

Thyroid panel looks good too. We want TSH under 1.5 and mine is 1.08. Best to do full thyroid panel though for more complete picture, which wasn’t done in this set of blood work.

Here is what I discovered from reading my Micronutrient Test 

JUNE 20, 2018 HARTTE_MNT (2)

Mitochondria health – needs improvement

Mitochondria need proper amounts of COQ10, Vitamin B3, Carnitine, magnesium and D Ribose.

All of which I was showing low! With the exception of magnesium.

No wonder I was feeling fatigued! My mitochondria were not getting the nutrient inputs to match the energy output.

What are mitochondria?

Mitochondria are the energy center of the cell. They are what deliver energy by taking fuel (protein, carbs, and fats) from the blood stream and burning it in the presence of oxygen in the form of a substance called adenotriphosphate or ATP.

ATP is the actual currency of energy in the body. Anyone who wants more daily energy needs to know that if the energy delivery in the body goes slow – so do you. 

My energy demands from my exercise where exceeding my nutrients from both my diet and supplements. Makes sense. After testing, I knew exactly which nutrients my body needed more of – no more guessing.

The Carnitine, Serine, CoQ10, B3. and Asparagine linked to muscle breakdown

Proper carnitine levels off sets the rise in creatine kinase (CK) and improves muscle recovery

Serine keeps an athletes hormone profile healthy by buffering post workout cortisol, which can cause muscle breakdown

CoQ10 mitigates muscle damage after high intensity training

Vitamin B3 (niacinimide) is needed to metabolize food stuff into energy. Low levels linked to whole body fatigue (including muscle)

Asparagine lowers from intensive exercise needed to mitigate muscle fatigue.

 

Check out the Nutrient Correlations to SPORTS NUTRITION 

Here is a link to a handout on The Role of MICRONUTRIENTS In SPORTS MEDICINE

New supplement strategy:

Carnitine: 2 caps (500 mg each) X 2 /day away from food

Phosphatidylserine: 500 mg 2/day with food

CoQ10: 100 mg (ubiquinol form) 2/day with food

Asparagine: 500 mg 3/day away from food

Vitamin B3 (niacinimide): 500 mg per day

Other supplement additions I made was my PRE WORKOUT STACK.

  • Amino replete – 9 essential amino acids
  • Creatine 
  • D Ribose

Oleic Acid – low

Another big eye opener was the low Oleic Acid. This marker is super important. Getting this right means you can properly shuttle nutrients in and waste products out. 

Oleic acid is a monounsaturated omega-9 fatty acid found in olive oil, flax seed oil and almonds.

Fats, oils, and essential fatty acids (EFAs) are the essential fatty acids for which your cell membranes are made. Why this is important is because all nutrient exchange happens at the cell membrane level.

Healthy membranes → good nutrient exchange = good health

Unhealthy cell membranes → poor nutrient exchange = sub optimal health

Knowing this, I’ve changed my fat choices to include more olive oil, olives, almonds, flax seed oil and fish oil (you will see why from my Cardiometabolic test) and less coconut oil, lard and butter.

Again, how would I ever know this unless I tested.

Calcium – low. Linked to osteoporosis, muscle spasms and muscle cramps

Yikes! Big wake up call as I am someone who has actively reversed Osteoporosis in my early 30’s. My body needed more calcium then I was giving it. 

Calcium is the most abundant mineral in the body, with 99% residing in bones and teeth

Calcium deficiency is linked to muscle spasms and cramps.

This was exactly what I was experiencing!

New supplement strategy

Calcium: 1000 mg in divided doses throughout the day. 2:1 ratio with Magnesium. Taken away from my iron.

Here is what I discovered from reading my Cardiometabolic Test

Cardiometabolic Test

Lipid Profile

Lipoprotein (a) – extremely elevated

Lipoprotein (little a) is an extremely atherogenic lipoprotein linking it to a higher risk of blood clots. So the medical research points out anyways.

However, more recent evidence shows Lp (a) having a different roll then we previously believed. Investigative reporter, Siobhan Huggins of Cholesterol Code uncovers some new information about Lp (a) and how it has shown to be more of a marker of wound repair. Which makes sense with my blood work and how it lines up with my high CK levels (muscle damage). 

High Total Cholesterol, high HDL, high LDL

At first glance, this may seem worrisome, however, only a worry if cholesterol becomes oxidized. Such would be the case if your inflammatory markers are also high or your blood glucose is dysregulated or even if you had high triglycerides or high triglycerides to HDL ratio. Mine are all low (HS CRP, homocysteine, hemoglobin A1C, HOMO IR, and triglycerides to HDL ratio). 

High HDL, inflammation is low = not a concern

High cholesterol, inflammation is high = be concerned

The question to ask is Are you a Lean Mass Hyper-responder? 

To really get a handle on what your lipid profile is telling you, it’s all about ‘context’.

What is your diet, exercise and body shape look like?

Higher carb/lower fat with little exercise carrying excess body fat or lower carb/higher fat with regular exercise carrying low body fat.

If you have higher HDL, higher LDL and low triglycerides, you may be a Lean mass Hyper-responder. 

According to recent research presented in Cholesterol Code, after pouring through tons of data, there is a certain subset of the population, particularly lean, athletic individuals who also eat a low carb diet have certain things in common. They have low adipose tissue (body fat), low glycogen stores due to their low carb diet, and they have have high energy demands because of regular exercise or constant movement. 

So basically with the lower glycogen stores and higher cholesterol counts, they get very efficient at using ‘fat as fuel’ instead of sugar. And this shows up on the lipid profile. Lean mass Hyper-responders have high LDL particles because it has to move the fats around (triglycerides) into the cells for energy.

So when we see high HDL and LDL particles, and inflammation is low plus they are on a low carb diet, exercising, then there is not concern.

This is the category that I fall into so I am quite happy with my results.

Rethinking Cholesterol – good for the brain, digestion, sex hormones, and allows for the production of Vitamin D (from the sun)

I think it’s time for a reality check. Cholesterol is a vital nutrient for the body. Its so important that it makes up part of every cell membrane in your body, ensuring proper nutrient exchange in and out of the cell. 

Cholesterol makes your myelin sheath (the covering around your nerves), and is critical for proper memory and brain cognition.

A recent study of twenty thousand people found strong evidence that those taking cholesterol lowering medications, called statins, had an increase in Parkinson’s disease.

If you know of anyone on statin drugs, I urge you to do more research for more natural ways to support the cardiovascular system – starting with a more comprehensive cardiovascular panel such as Cardiometabolic Testing.

Moreover, statin drugs does deplete the body of CoQ10. So it would be wise to supplement. Potential health risks include: various cardiovascular problems (yes, the heart needs CoQ10), immune impairment and low energy.

Now are there certain issues to pay attention to if cholesterol is high? Sure. If cholesterol is high and inflammation high – that spells bad news. Other markers to look at alongside high cholesterol is high Hemoglobin A1C and homocysteine. As well as high triglycerides (as explained above). 

Here is what I discovered from my Hormone Test

283116_S66363_HARTTE_HORM (3)

Low Free Testosterone and high Sex Hormone Binding Globulin (SHBG)

SHBG or Sex Hormone Binding Globulin, controls testosterone effects in both men and women.

When SHBG goes up, testosterone goes down. Which is what happened to me.

Reasons for high SHBG are: medications (which I am not on), genetic variation (maybe for me), low omega 3 (which did show up on my Cardiometabolic test), low vitamin D3, DHEA, (not the case for me) and high resistance training (which for sure is the case for me).

High insulin seems to bring SHBG down, so being on a low carb diet (with lower insulin levels) this may be the case for me also.

After speaking to the Functional Medical Doctors from Spectracell labs, their solution was to take Boron, fish oil and Indol 3 Carbinol.

All other hormone markers are perfect. So I am happy with that.

New supplement strategy:

Boron: 5 mg 2 times a day with food

Indol 3 carbinol: 300 mg per day with food

Second set of blood work – GP (a few months after implementing New Supplement strategy as shown above) 

Oct 17 2018 Complete Blood work GP

Wonderful news! My CK levels dropped to 584 from 1037! What I am doing is working. 

Iron up a few points to 25.1 but still needs to rise. 

Guess more liver for me!

I plan to retest my Cardiometabolic, Micronutrient, and Hormone test 6 months from my last test and will report the results, after taking my new supplement regime. See summary below

New Supplement Regime (summary) 

Iron: Heme iron polypeptide (non constipating) 30 mg per day with/without food (away from Calcium) + liver 2 times a week.

Carnitine: 2 caps (500 mg each) X 2 /day away from food

Phosphatidylserine: 500 mg 2/day with food

CoQ10: 100 mg (ubiquinol form) 2/day with food

Asparagine: 500 mg 3/day away from food

Vitamin B3 (niacinimide): 500 mg per day

Fish oil: 3 grams per day

Calcium: 1000 mg in divided doses throughout the day. 2:1 ratio with Magnesium. Taken away from my iron.

Boron: 5 mg 2 times a day with food

Indol 3 carbinol: 300 mg per day with food

Continued liver detox and support (on going), probiotic, B complex, and pre workout stack (amino replete, carnitine, and D Ribose).

Diet changes: less saturated fat (coconut oil, butter and lard) and more omega 9, unsaturated fats (olive oil, olives, avocados, and almonds).

Well, I hope you have found this helpful. My point to this rather lengthy blog post is that to really know about how healthy you are, test and don’t guess. 

Read your blood work then adjust your diet and supplement regime and RETEST. Ideally every 6 months.

I truly want the best for you. Best health and happy long life.

Fit n Healthy for life!

If anyone would like help with blood tests, read your blood work and have your own Personalized Diet and Supplement Strategy – then please contact me at Contact Michale

You can also leave me a comment or reply below. 

 

 

 

 

 

 

 

 

 

 

How do some people eat more and stay lean?

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‘You look like you’re starting to gain weight’ 

This was the first comment I remember growing up, that triggered my desire to lose weight.

Funny thing, looking back, I actually wasn’t overweight. Maybe I started to ‘fill out’ a little on my athletic frame, but I was definitely not overweight.

The point is, it didn’t matter. It’s how I perceived it. Heck, someone planted the seed that I was fat and as a young girl, that didn’t feel good.

The next thing I know, I was looking at ways to lose weight. I clearly remember overhearing a conversation from a teenage girl sharing her secret to staying slim – eat less.

So, that’s exactly what I did. Except, I took it too far (which you will soon find out)…..

EAT LESS EXERCISE MORE – THE OLD MODEL TO LOSING WEIGHT 

Way back in the day (I’m allowed to speak that way now that i’m 50 yrs old), eating less and exercising more was the old model to losing weight. 

OLD MODEL = EAT LESS EXERCISE MORE (EL EM)

For me, as an athlete, exercising more was already under the hat. Eating less wasn’t. Growing up I simply ate what I wanted or whatever my Mom served.

Shout out to my Mom for cooking all those home cooked, healthy meals!

My point is, I never gave nutrition any thought, what-so-ever. Like most kids I guess.

CC BY-NC-ND by rbatina

EL EM = SKINNY FAT 

I had a goal of losing weight and now armed with a strategy to execute. Eat less and exercise more (EL EM).

Just as a performance athlete gets better with their game, I conditioned myself to become very good at eating less while keeping up with my athletics. I think as a trained athlete, that’s just what we do. We know, and often even expect, some pain and suffering. It’s all part of the game.

This was how I went from being Fit and healthy to being Fit and NOT healthy.

I became a skinny fat.

It’s not through lack of will power or being lazy! The problem was that I took the complete WRONG approach to losing weight. 

While that strategy DOES work, it’s all in how you use it. Eat less and exercise more is a definitely a useful tool for weight loss, but only in short duration. There is a ‘build up’ phase that needs to happen in conjunction with this. AHA!

The light turned on when I learned this concept.

Starving myself, feeling tired and pushing myself to overcome it was tough and stupid, but I’m definitely glad it happened.

I say that because it taught me what NOT TO DO TO LOSE WEIGHT, and since then, I’ve been able to help countless people avoid those same mistakes.

Fit n Healthy can be simple! You just need to know what to do.

NEW MODEL = EAT MORE AND STAY LEAN

Today, I’m going to share with you 1 of the 3 keys that I used to get myself back on track, in less than 2 months.

Feel free to use it and help yourself get lean or someone else you care about to get in better shape too.

1st Key to Getting Lean:

AVOID WEIGHT LOSS MISTAKE #1: To lose weight, take in less calories then you expend out (EL EM), long term.

Weight loss mistake #1 means, cut the amount of calories you take in each day so that it’s less than your caloric expenditure for the day.

We’ve already learned the long term consequences of this approach to weight loss. 

For me, I actually felt skinnier in the first couple weeks, but then after a while, things seemed to slow down (including my brain and energy). It was as if I got “stuck” at the same weight. So I tried even harder. Sucked it up and dropped even more weight.

Unfortunately, I also started to drop my beautiful golden blonde hair and muscle at the same time. My hormones started to plummet and I ended up losing my normal, healthy menstrual cycle. I later found out I was losing my bone mass too.

As a result of EL EM (long term), my hair started falling out, my menstrual cycle stopped, and my bones started to break down.

The Doctor’s diagnosis of Osteoporosis was a turning point for me. 

After my initial shock, I took a step back and dove into figuring out WHY my body was breaking down.

I relentlessly searched for answers to how I was going to build it back up – in a healthy way. 

Eating less for that amount of time, was clearing NOT the answer to long term weight loss or health.

My quest then became – what IS the answer to getting Fit AND Healthy without deprivation, starvation and suffering?

WHY EL EM doesn’t work for long term weight loss.

To make it super simple, the food you eat basically brakes down into units of energy (namely electrons).

Our body creates energy from stored energy, food and sunlight.

And this leads us to one of the biggest misunderstandings when it comes to losing weight: 

If you’re reducing both your caloric intake and sunlight exposure to BELOW your energy requirements for the day, then you are going to literally have LESS energy for your body to operate with than it needs.

This is going to cause you to be more tired, more hungry, cranky and in the end, less attractive and not someone to be around. 

Sure, your body has stored energy (in body fat), and that’s what we are attempting to ‘burn’. But staying inside and eating less will cause your body to fight back! 

EL EM causes your body to adapt by lowering your metabolism. The body is wise and lowers your ability to ‘burn calories’ because there aren’t much coming in! 

Your body adapts to EVERYTHING you do.

This is what led me to the game-changing information that helped me adjust to what I was doing and transition to what my body really needed.

Hormone Balance.

Food and sunlight, is simply information given to the body.

What CONTROLS the body’s use of it, is our hormones.

Hormones are basically like chemical messengers that transfer information from one place in our body to another.

Our hormones regulate what the energy we take in, actually does.

Your hormones literally determine whether your body stores fat or burns it. Period.

The simple truth is, we are all the same, but different. While we all need much of the same ‘inputs’ to be Fit n Healthy, our bodies will act completely different based on your hormonal function.

THIS is how some people can eat more and stay lean. It’s all because of what hormones are being released and when!

Make sense?

The solution to getting lean, is up regulating your fat burning, health enhancing hormones and down regulating the ones responsible for fat storage and disease.

That is exactly what I did. I ate (and still eat) a lot more food. Foods that are delicious, nutrient rich, and very satisfying. No deprivation, no struggling, and no suffering! I strive to get outside for at least 1 hour a day and .I am as Fit and Healthy as ever before. 

I’ve reversed my Osteoporosis condition, my bones are strong, menstrual cycle is healthy and golden blonde hair is back!

In the next few blog posts, I’m going to share specific things to balance your hormones, be an efficient fat-burner, recharge your energy and rebuild your health too!

I’ll share with you right now, that it’s going to involve eating MORE food. You too can eat more and stay lean.

I know it sounds crazy, but I’ll explain soon, so just be ready.

Remember, don’t settle for a partial solution, you deserve better! It’s about getting the right information, taking action and putting in the right inputs – the body will do the rest and reward you with a Fitter and Healthier Body!

That’s what I call working with the body instead of against it. Fit n Healthy Made Simple (is my new model).

In the meantime, I will get you the right information soon, so keep an eye out for it.

Struggling to get Fit n Healthy? I would love to create a Personalized Nutritional Plan for you.  Get one on one help

Whether it’s to drop some extra weight, balance your hormones, build some sexy muscle or even just do a whole body tune up!

Simply go here to learn more and get started NOW. Click on Get one on one help

What’s it going to cost you if you don’t take action now?