Wednesday, February 22, 2017

Why you shouldn't feel guilty about feeling hungry and having cravings when you're trying to eat right.

Our bodies have this thing called the neuroregulation of appetite. It's the thing that tells us, under normal circumstances, when we're full and to stop eating.
In Robb Wolf's words, we're "wired up" to eat everything that isn't nailed down. In our native environment, nature, massive amounts of carbohydrate are rare, and we have to move miles to get it.

In other words, we're built to move a lot and eat whatever we find along the way.
Overfeeding ourselves on refined carbohydrates and sugar (easy to do in modern society, hard to do in nature), short circuits the neuroregulation of appetite. In other words, you feel more hungry despite eating so much. What does that mean? It means IT'S NOT YOUR FAULT that your so hungry and want to eat so much.
It DOES NOT mean you're lazy, or slothful, or gluttonous. You shouldn't feel guilty. It does not mean you have an unhealthy relationship with food. You shouldn't even HAVE a relationship with food.
Having a relationship with food is like having a relationship with that hammer in your tool drawer. It's a tool and you have no particular emotions about it. It gets the job done when you use it the right way, and don't hammer the you-know-what out of everything.

So how do we "fix" our neuroregulation of appetite?
How do we reset our bodies so we have normal hunger? How do we make it so our bodies realize we're full at the right time?
Good question.
It depends on where you're starting.
If you're lean, active, and not sick, it can be a simple matter of improving food quality.
If you're diabetic, stressed, sick, or obese, a more involved intervention may be in order. 
There are some good resources out there on this. If you're a do-it-yourself kind of person, Robb Wolf does an excellent job covering this (and how to fix it) in his new book Wired to Eat.

As always, if you have questions or anything, please feel free to reach out to me!

Monday, February 13, 2017

And books. Lets talk about Paleo books too!

There are a bevy of paleo books out there. Cookbooks. How to books. You name it.

And I think there are a notable few.

The Whole 30 is having a moment right now. And with good reason. Instead of being a "cleanse" (cringe!), it's more of an elimination of all processed food and sugars. It's meant to reset your insulin sensitivity (you can use carbs instead of storing them as fat) and to reset your body to a place where you don't have cravings.

This books is called It Starts With Food. It's an excellent way to get into doing The Whole 30.

The other book I like is more of an informational read. It talks about how it's perfectly natural for you to want to eat everything in sight. And that you shouldn't feel guilty about that.

In fact, sugars and processed foods short circuit your body's normal hunger and satiety mechanisms. So you actually ARE hungrier than normal when you eat those foods, making it nearly impossible to follow the "eat less and exercise more" advice so often given.

This book is called "Wired To Eat." I listen to this author's podcast and he has talked in depth about the book.

So there you go. There are tons of others out there.

As always, hit me up with questions!

Thursday, February 9, 2017

Let's talk about supplements.

For as much as I take a whole foods approach, there are some supplements that I like. Often when I talk to people about how they should approach eating, they tell me there are times when they're too busy to eat.

In those instances, I say if it's the difference between not eating at all or using some supplementation, by all means go for the supplement. So, with that said, let's go!

This one is a popular one, particularly in the mornings. Mornings can be a busy time with trying to sleep as late as possible and still make it to work. If there's not time to make breakfast, then a protein shake can be a good alternative.

I like Pure Whey. It's a grass fed whey protein that tastes good and isn't massively expensive. Many people find that if they're stomaches are sensitive to whey, they often do better on grassfed whey. And paleo folks generally like the grassfed aspect too.

If you're strict paleo then   is a better way to go. It satisfies the requirements of paleo and is a high quality food too.

Virtually no adult in America is getting enough greens. We're talking the cruciferous variety here, green leafy vegetables. Think kale, spinach, chard, etc...

It's hard to imagine a food with a better nutrients to calorie ratio than greens. It's nutrient dense without being packed full of calories. It should be a major staple of everyone's diet.

Many folks, kids included, don't much care for greens. This is where supplementation can be massively beneficial. And mixed with your protein powder it'd be a powerful way to start the day, or as a post workout shake.

I like Athletic Greens. This supplement will cover all your bases with regards to nutrients and many people actually report noticeable improvements in energy and even mood.

I saved this one for last because many of my clients are trying to lose weight. And so supplementing carbs isn't high on their priority list.

But, a few of my clients, and some friends too, are athletes and supplementing their energy with carbs is important. Rather than falling back on sugary gatorade or juices, there are some great alternatives.

One is 3FUEL. This is actually whey protein and starch combined. It's a great supplement to use during and after workouts. It's been a hit with ultramarathon runners and folks in the CrossFit community.

Another is Nubeleaf Sweet Potato Powder. This is just what it says it is. It's sweet potato powder and is great for during and after workouts. It's paleo approved so it's a great addition to your training regime if you're a paleo athlete like a crossfitter. And it's not packed full of unpronounceably chemicals.

This is just a short rundown of some things I like. I'll cover more in future blogposts.

But, if you're looking for high quality, "Hugh-approved" supplements, here you go!

Monday, June 13, 2016

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Tuesday, January 6, 2015

Guest post: American Ninja Warrior.

Got this email from a trainer where I work. Her client is going to try out for American Ninja Warrior.

Hi Hugh,

My client Darren Hutchins is trying out for American Ninja Warrior, they are coming to Denver in July. Here is his audition video we filmed at the club today. Thought it might be a good post for the club.

Backstory: Darren got into a bad industrial accident 4 yrs ago and was told he would never have full use of his arm. However, through sheer determination and giant effort, he has built up his strength and has proven the doctors wrong.

I have been working with him since March, and when we started, he could not even do 1 pull up.

Here's his audition video.


Monday, June 16, 2014

Use, misuse and abuse of cardio.

There's an article that's been bouncing around the fitness world for years now titled "The Cardio Myth." It sums up well how long, slow hours of cardio aren't going to make for rippling abs or a perfect butt. This weeks Paleo-Performance minute is about this topic, and about training to your goals. If your goal is a marathon, or to hike a 14'er or do Ride the Rockies then some longer cardio is likely in order. However, if your goals are to lose weight, build muscle and get stronger, or have a nicer butt/pecs/legs/insert body part(s) of choice here, then get thee to the weight room and lift some heavy stuff.