PAMPY’S POST – DECEMBER23b

James, 2023!

Starting right after Christmas 2022, James has now burned 96 kilograms of energy.

 

His starting & current metabolic metrics that matter.

 

#	Test	Dec 2022	Dec 2023
1	HbA1c – Blood Glucose	6.2	5.3
2	Triglycerides	3.4	1.8
3	HDL (good) Cholesterol	0.7	1.3
4	Uric Acid	7.6	5.6
5	Blood Pressure	150/95	130/80
6	Urine pH	5.5	7.2
7	Blood Ketones	0.9	0.3
8	Resting Blood Lactic Acid	1.6	0.9

 

James is part of the 35% of the population that suffers from insulin intolerance and leptin resistance.

 

James has a genetic predisposition that makes him more susceptible to the negative effects of consuming dietary sugar. Additionally, his genetics limit the weight-regulating hormone, leptin, from naturally balancing his energy intake and expenditure, which can result in an unhealthy energy balance. This ultimately leads to the accumulation of body fat.

 

James found himself frequently craving processed foods, some of which, he felt, were healthy.   This 'somewhat' addiction to ultra-processed food also contributed to his low motivation towards activity.

 

Throughout 2023, there were some bumps in the road regarding finding and maintaining healthy habits. In fact, over 5 major setbacks resulted in frustration and tears. He even went MIA for most of July.  When starting his journey towards better health, we didn't set specific goals, especially not weight-related ones. Our main focus was on cultivating better habits.

 

James 12-month model.

 

a. Testing & re-testing.

b. Practice the three key metabolic phases.

c. Forward practice to Brad Pamp.

 

The three key metabolic phases.

 

Note - we proceeded to the next phase of the project only after his testing data was confirmed.

 

1. Establish optimum gut health.

 

My experience shows that achieving long-term metabolic health, including maintaining an ideal weight, is nearly impossible unless the balance of gut biomes is maintained. It is important to cleanse the gut and establish a perfect balance.

 

Key points.

🦠 Zero restrictions on portions – eat till your heart’s content.

🦠 Eat loads of dark-coloured plants & fermented food.

🦠 Priortise hydration.

 

2. Lower dietary carbs! (and blood glucose).

 

James needed to recognise the importance of blood glucose to establish healthy behaviour and metabolic health.

 

Key points.

🍞 Eliminate nearly all simple (refined) sugar.

🍞 Only consume and limit the listed complex carbs (grainey & root veg).

🍞 Satiate with protein & healthy dietary fats – again, no portion restriction.

 

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James has realised that the main reason for cutting down on sweet and liquid carbohydrates and more significant portions of grainy carbs is not just about calorie intake and output. It's not only about blood glucose spikes that trigger insulin and lead to body fat storage but more so about controlling his 'appetite'.

He knows carbs and the hormonal influence of poor sleep will lead to 'hunger & overeating' and weight he doesn't need.

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3. Lower portions.

 

Much of the food James previously consumed distorts his natural appetite and leads to overeating. Data shows that 70% of Australians eat more than they need.

 

Key points.

🍽 Practice the 10 ‘natural’ appetite-suppressing strategies.

🍽 Lower portions, free from the 'hunger fight', which he will always lose.

🍽 Get busy!

 

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Changing eating habits and believing he could survive on half his normal calorie intake took lots of practice. Due to repeated automatic habits, James now gives no thought to smaller portions.

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Oh, and what exercise?

 

🚶 Well, for the first nine months, we logged 250 minutes of weekly (continuous) walking, only.

🚶 We introduced basic weight sets and core exercises for the final three months.

 

How does James' journey relate to others?

 

Unless you're naturally carb-tolerant (a 3-iron) or committed to heavy training, I recommend the 3-part model with bespoke time adjustments.

Most people benefit from a 40-day system to reform their metabolism.

Practising all three phases in 12 days can give you a clean start to the new year with a boost.

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The 3-Phase Metabolic Reform System (40-day & 12-day mini)

starts Feb 5th, 2024.

You can choose to practice individually & privately or via the team dynamic.

📧 Let me know if you want to see the entire program beforehand.

 

Summers in Australia are usually hot,

and when it's hot, people often go swimming!

 

If, like me, your swimming talent will prevent drowning, but see you fall short of an Olympic medal, consider these 3 technical tips from my man, Chris Fydler.  

 

Fydes' featured in the Sydney Olympic 4 x 100m Freestyle Gold medal team with Ian Thorpe, Michael Klim & Ashley Callus. This makes him an expert. I asked Fydes' for three simple tips for punters like me.

 

TIP #1 - Drive and reach your leading hand as far as possible.  

This will lengthen your body, helping your gliding motion. Many shortchange their stroke.  

 

TIP # 2 - Look straight down and not up and forward.  

Looking up will usually cause your heavy legs to sink deeper, making it harder to move forward. You guessed it, the black line is your marker.

 

TIP # 3 - Pull water back under your body (from the catch). 

It is important to avoid pushing water straight down or to the side, as this can cause your body to move up and down rather than forward. 

Bone Matter!

 

While resistance exercise may well be the # 1 bone booster,

here are the 7 key nutrients towards bone strengthening!

 

Bone Health Key Nutrient	The Best bang for your buck!
Vitamin D	Salmon
Vitamin K1	Kale
Vitamin K2	Purple cabbage
Calcium	Firm tofu
Magnesium	Silverbeet
Collagen	Sardines with bones
Boron	Prunes

Last minute.com Healthy Gifts (Linked)