Vitamin D? How Much is Enough?

Vitamin D has really demonstrated itself to be beneficial in terms of the stimulation of immunity in a very general sense.

Hi again there folks, it’s Dr. Mike Breen here again from The Chiropractic Family Care Center, and The Healthy Transformations Program. Today, a little bit of information about vitamin D. Vitamin D is been on the radar for quite a while now, I’d say 15 to 20 years, in terms of a remarkable amount of science. Hundreds, if not thousands of peer reviewed studies in all of the major peer reviewed medical and health related journals have been formed on the benefits of vitamin D. And what’s really important is that vitamin D has really demonstrated itself to be beneficial in terms of the stimulation of immunity in a very general sense. And again, this relates to both innate immunity, adaptive immunity, autoimmunity, a whole number of things. And the studies that have been done have spanned all kinds of different health related issues. Whether it be heart or cardiac related research, cancer research, really, brain research. Everything really has been done in terms of the application of higher levels of vitamin D and E. Potential for it to improve health.

In 2015, the Dietary Guidelines Advisory Committee, which is a branch of the US Department of Agriculture. So government driven group of scientists, a very austere group of scientists identified that in the United States, vitamin D deficiency was so significant that the recommendations were that every American, and this includes people in Florida, Arizona and California, take between 5,000 and 10,000 international units of vitamin D per day. I live in Canada here and being this far north, it’s probably likely that the number would be slightly higher than that. But that’s what the Dietary Guidelines Advisory Committee found. You can look that up yourself if you’re interested. Point being is that there’s been a lot of data sent out about the values being still back in 1,000, or in some cases, even less than 1,000 international units per day. And it doesn’t look like that’s really enough to produce the benefits that are being driven by the research that’s being shown.

And what’s also interesting is the interpretation again, that we don’t need to take supplemental vitamin D, because we get enough from the sun. And yet the very best data suggesting that the amount of skin exposure that you need to get adequate amounts of vitamin D is really quite significant. Meaning, full body exposure. So playing golf, for example, with your arms exposed from the elbows down, and your legs from your knees down, wearing a golf shirt and shorts is not enough. But we’re wearing hats, and we cover our face is not enough skin exposure to actually get enough vitamin D. In fact, it’s now just a couple weeks ago, I read a study that said that 80% of the people in California are vitamin D deficient, as well as vitamin D deficiency is starting to show itself in Africa, of all places. And why is that? Well, it’s because of the urbanization of culture. So many more people are moving into cities. And what goes on in cities is urban-related behaviors, which is wearing clothes and working inside and all those other kinds of things. So, vitamin D supplementation is very, very important. I’d encourage all of you to do that and to follow the recommendations of a group of people as well versed in this as the Dietary Guidelines Advisory Committee. So, if you have questions about that, please don’t hesitate to reach out to me and I’d be happy to answer any more questions. Take care.

Relying on Motivation or Willpower

Hello team! It’s me, Christopher Lawrence with the Healthy Transformations Program. Why am I sitting in front of a fireplace? Well first of all, I started this all by myself. Didn’t even need a match. Talented! And if I turn it up, it sounds like my house is on fire! Do you hear that? Okay that’s- Slow down. So why am I in front of a fireplace and what does this have to do with weight loss and reducing inflammation? Well, there’s some of the obvious things like inflammation is like a fire and it burns in our body. But I’ll let Mike talk about those kinds of things. The good doctor Breen. What I would like to talk about is motivation versus- motivation and willpower versus- Oh, I lost my train of thought. Motivation and willpower versus behavioural change. So- What I want to talk about is motivation and willpower versus behavioural change.

So motivation is the thing that starts the fire. That’s willpower. It feels really good. It feels really good. The problem is that motivation is an emotion. That’s what it is. Have you ever felt one emotion your entire life forever? Me either. The answer is no. Our emotions change all the time. So how could we expect to stay motivated all the time? It doesn’t make sense. What we need to do- Sorry, my thighs are burning so bad right now! ‘Cause I’m kinda crouching on a couch to get this beautiful angle. Of my fire which just looks like burning white flames in this camera. Anyway. So we don’t want to rely on motivation because we haven’t had-because much like emotion, motivation is not sustainable. But what we do wanna rely on is habit change. Practicing habit change. So if you’re relying on motivation which feels good and you need to act on that motivation for sure. If you’re relying on it long term it actually doesn’t have a very good outcome. You have to rely on habit change. Practice. Being gritty. Making the hard choice. It totally sucks sometimes. But it’s totally one hundred percent possible for all of us to do it because you have somewhere in your life you’ve already done this. And we just wanna leverage that and keep working on it.

It’s not about throwing in the towel and saying “I’m failing again” it’s about saying “Geeze, this is practice and this is one of those times where practice feels hard”. One of the skills that I’m working on right now in my life is learning to play the piano. Eating correctly can be very much the same. There’s new skills involved. You know I make a lot of mistakes. I mean, learning one simple piece I might make hundreds of mistakes. And it gets frustrating sometimes, right? But we know when we’re learning a sport or an instrument or a new job that there’s gonna be some frustrating times. That we’re not gonna get it right away. Why would we expect anything different when we’re learning how to eat correctly? It’s not a straight path. Sometimes it’s a tangled web and a complete mess for a little while and it can be frustrating! Super frustrating. But we can get back on track and lean into it and keep going and going and going and making correct decisions until our average-ness of those decisions increases and increases and increases. Right? It’s not about “I ate a doughnut so I’m throwing it all in”. And it’s like, well you might for a day or two but maybe it’s only a day or two this time and not months. And so your average-ness of that correct choice, that correct behaviour is increasing, increasing. Give yourself a break, man. You deserve it. It’s hard to do this stuff sometimes. But, you know, you can have a team with you. You can create your own community or you can check us out at Myself and doctor Breen, we’ve got lots of information on there. we keep trying to put more information on there. It’s a big problem in our world. Incorrect eating. And you know what? We’re gonna change it. Just one person at a time. It’ll come slow, but it’s coming. Thanks very much, folks. Take care.


But the question becomes, if detox is necessary, how is it that I became toxic?

Hi there again folks, it’s Dr. Mike Breen here from the chiropractic family care center, as well as the healthy transformations program. Today I’m gonna chat a little bit about toxicity, this phenomemon that actually exists in virtually every single person. I’ve spoken earlier and at other times about the necessity to do detoxification or detox programs. But the question becomes, if detox is necessary how is it that I became toxic?

The answer is really the environment, the world in which we live. Colleagues of mine have said that from a toxicity perspective, you can run but you can’t hide. In time, we are going to be exposed to these types of things. There’s an organization in the United States called the Environmental Working Group, and over the course of the last number of years they have done tests on volunteers in the United States, where samples of blood are taken to determine the presence of toxic chemicals. At this point there are up to about 287 tests for different chemicals in the blood and they have yet to find a single substance that isn’t present in human blood. Which is not to say that every single person has all 287 and yet most people have most of them. What’s sad about that is that the rate of introduction of chemicals into our environment through industry manufacturing is, some suggest on the order of about 3000 per year, so we’re falling behind. But, evidence suggests that being exposed to these chemicals that come from our environment is having a really significant affect on our health and is one of the primary drivers of inflammation.

So, where do they come from? Each of the tests that I have followed done by the Environmental Working Group has found, that the number 1 most commonly found toxin, in human blood, is in fact flame retardants. To which some people shrug their shoulders and go, “flame retardants, seriously where does this stuff come from?” And the answer is all around us. It’s in building materials, and flooring, and carpet, and drywall. It’s in mattresses, and in blankets, and in children’s toys, and all kinds of different places. There has been a remarkable amount of work done to reduce the risk from fire and that’s not a bad thing, the trouble is that the attempt to do one thing has caused problem on the other side, and now we are exposed to these substances which are known carcinogens, or suspected carcinogens.

Toxicity occurs to light extent to a in our homes as well. From cookware products, and clothing, and all kinds of different things that you wouldn’t necessarily imagine so, things you can do in your home to reduce the urge to use environmental cleaners and really just start to investigate, the nature of what can cause these kinds of problems. So toxicity is just something we have to accept as just as being a common thing and yet we don’t have to just accept it, from the perspective of it is inevitable to stay in our bodies. Doing a detox program is a really, very important thing to do and my recommendation is that everyone ought to do at least one a year or, twice a year to really deal with the presence of toxicity that is in our environment. It’s a real thing, and we need to address it. If you have questions about this, please let me know or and I look forward to hearing from you. Take care, bye.

Words Matter

Hi folks, it’s Christopher Lawrence with the Healthy Transformations Program coming to you from Calgary, Alberta, Sometimes people ask me why I put so much emphasis on the words we use and how could that possibly relate to weight loss, reducing inflammation, and sustaining those goals over a long, extended period of time, maybe even your whole life. Well, actually, the reason why it matters is because the words that come out of your mouth are an indicator of what you’re thinking. And what you’re thinking is always an indicator of your belief system and your belief system, is related to your value system. And so, when you’re using certain words, there’s a whole bunch of things that you can check out on this, cognitive distortions is one, you can Google that, or you can check out neurolinguistic programming, or hypnolinguistics, and you’ll come to understand how words matter. And so, when we hear certain words, it can be an indicator of what you’re thinking, believing, feeling. And if we don’t address those things, it can be really hard to actually step into weight loss.

So here’s the thing about every other program on earth, is that they focus on the weight loss, they focus on the number, but what they don’t focus on is the lifestyle change. And people say it all the time. This isn’t just a diet, it’s a lifestyle change. I say B-S! I have heard people say that, but they do not understand what a lifestyle change means. Lifestyle change means that you might need to change your friends, your environment and almost always, the way you think. For us to sustain weight loss, and reduce inflammation, and eat correctly for the rest of our lives, we actually have to change how we think and what we say. We need to capture that. We need to change our mindset completely. So, like even the words that we use absolutely matter, because it’s an indicator of all that other stuff. If we don’t address that stuff, then what we have is a body that doesn’t match the brain and the heart. And so, we wanna get the brain and the heart fully stepping into the weight loss, just like the body has. This is why we encourage people, as soon as you start to loose weight, start to get rid of your old clothes. Get rid of those old clothes, get rid of ’em! And it’s like well, I might go back. Well, then you’re already planning to fail, right? So, we wanna make it as painful as possible to put weight back on, to increase inflammation, right? So, just a couple of tips and tricks there, but pay attention to the words that come out of your mouth, and how those might be helping you, or hindering you with weight loss. Christopher Lawrence, right here,

Ketosis, What Is It?

Ketones burn more cleanly, and we have less residue as a consequence of that.

Hi again, there, folks, Dr. Mike Breen here from the Chiropractic Family Care Centre and the Healthy Transformations program. A little video blog today about ketosis. Boy, this is a hot topic in nutrition and has been for the last few years. What is it? Everyone’s heard about the keto diet and without any kind of disparagement, a lot of people don’t know what the keto part means of the keto diet, and how are they supposed to? The keto part refers to ketones, and ketones are the byproduct of fat consumption. When we eat fats, our body, the liver, converts these fats into these energy packets, if you wanna call it that, and these are called ketones. Ketones then travel through the body to all of the cells, the ten trillion cells of our body, and can be used as a source of energy.

Now for the most part, because of our high-carbohydrate or sugar-laden diets, the cells of our body become more adapted to using sugar, or glycogen rather, for energy production, but cells have the capacity to use both sugar, I should say, either sugar or fat. In some cases, they can move back and forth fairly easy if they’re well-trained. But the whole process of the keto diet is to have a higher fat content and thereby get the cells prepared and adapted to the use of fats for energy.

Now an important point here is that ketosis is not the same as ketoacidosis. Some people have heard a little bit about ketoacidosis and how remarkably dangerous it is, and that’s the fact. And yet, ketoacidosis and ketosis are not the same thing. Ketoacidosis occurs when we have, in primarily in diabetics, when we have both high sugar and high ketone levels at exactly the same time, due to the failure of proper insulin production and the inability to drive sugars into the cells. So if you don’t have diabetes and you have normal pancreatic, or insulin function, ketoacidosis just won’t happen from consuming olive oil. So ketosis then is a cellular function whereby we use fats.

What’s the benefit? Well one of the things that’s interesting about ketosis is that the cells actually burn fat more efficiently than they burn carbohydrates. If you can think of it like a car, and that when the body’s actually burning ketones, the amount of exhaust that’s actually produced from the car, which is us, is much less than the exhaust that comes from the burning of carbohydrate, or sugar, or glycogen. Our bodies use sugars fairly, reasonably well, and yet the consequence of that produces free radicals which then leads to inflammatory states and a whole bunch of other things, whereas ketones burn more cleanly and we have less residue as a consequence of that. So that’s one of the reasons why ketosis is valuable.

The other thing that’s quite interesting is that, that I suggested just a moment ago, is that the use of sugar from an engine perspective, leads to an increase of cellular inflammation. It’s a complex relationship between sugar and insulin, and a number of other factors that actually lead to this effective called, chronic low-grade cellular inflammation. When we consume our fats and get into a state of ketosis, that phenomenon goes down to a large extent. So reducing sugars in the diet and increasing fats is a very, very valuable way to improve your health. And so, ketosis then, really just refers to the nature of what energy system the cells are using, and the keto diet is one way to get to that. If you’d like more information about this, please reach out to myself at Or at the Healthy Transformations website, See you soon, bye.

How Do I Help Someone Who Needs to Lose Weight?

Hi folks, Christopher Lawrence with healthytransformations.CA. I did wanna to talk to you about something just a little bit more serious today. I know some of you have friends and family who, you’re worried about, you’re worried about their health problems, you’re worried about inflammation in their body, you’re worried about their weight and it’s hard to talk to them about it. I’ve got a few folks in my family too and it’s hard to talk to them about it. And so I wanted to give you just a couple of tips about how you can talk to people about this. And the most authentic way that I have been able to do this is actually just being straightforward with compassion. So we call it, honesty with compassion. And we always talk about it from a place of concerns.

So I talk about it from the perspective that I care about you a lot. I love you and I’m concerned about your health. You are an influencer in my life. I look to you, you’re part of my support system. You’re part of my village. And when I see what’s happening with you, with your body, I’m concerned, I’m worried. And I wanted to know if we could have a conversation about that. Sometimes they’re going to say no, and if they say no, you say, okay, great, thank you. There’s nothing else for us to talk about and end the conversation, that’s all that you can do. Don’t push it. Nothing, Unless you’re doing an intervention, in which case you should probably have a professional there to do that. But otherwise you kind of come at it from the perspective of just compassion and, and if they say, okay, let’s talk about it, but I’m not going to change anything and talk about it. and stick to a place of facts. It’s like, I, I noticed that you ate three pizzas last night. and I don’t say that to be ridiculous because there are people who do , I noticed that you had three pizzas last night. That’s concerning to me. That’s not healthy. I noticed that there’s been some weight gain , right? So we try to stick to facts and then we talk about the concern and then, and then we make a request, So there’s this kind of really cool thing called nonviolent communication. You can check it out. I’m not going to teach it on this video, but you can check out nonviolent communication. There’s four simple steps to it, and you can even use that as an opportunity to prepare a conversation as well. Christopher Lawrence, healthytransformation.CA. Make sure you take care of your community, folks. Have a good one. Bye bye.


Detox does not have to be something that is considered to be ritualistic or odd in any way, shape or form.

Good day there, folks. Dr. Mike Breen here one more time from the Chiropractic Family Care Centre and the Healthy Transformations program. In this video blog, I’m gonna talk a little bit about detoxification. Detox is something that is remarkably misunderstood by a whole lot of people. Detoxification includes things traditionally like even bloodletting or fasting and a whole bunch of other phenomena including enemas and all kinds of different things and yet the process of what’s called cellular detoxification is in itself a remarkably scientifically studied process. The understanding of how cells actually detoxify their own environment has been studied for a very, very long period of time and all kinds of biochemists have come to really understand not only the importance of detoxification but the actual processes by which it actually takes place.

So detox does not have to be something that is considered to be ritualistic or odd in any way, shape or form. It is really a very scientific process and yet there are all kinds of different approaches in which people and even practitioners will describe that people are getting detox effects when in fact they’re not getting that at all. One of the key things to understand about detox is that there’s three distinct steps that actually take place within cells of your body when detox is taking place. They’re called activation, conjugation and elimination. A, C and E or what I like to call the ACE process. Again, activation, conjugation and elimination.

Activation is the process of really identifying toxins in the body. Sometimes I suggest that it’s like putting a neon light on a toxin that’s in the body and particularly in the cell membranes is where many of them actually exist. Conjugation is the binding then to these activated toxins or the toxins with the neon lights if you can imagine a little water balloon surrounding the toxin and that’s an important point because getting the toxin to become a water soluble substance as opposed to a fat soluble substance is a very important step in detox and then elimination is pretty obvious. The majority of the elimination actually occurs by urinary function, a little bit by digestive or fecal function, some by breathing in fact and yet most of it’s urinary.

So what’s really key is that from a biochemical perspective, the activation step is actually the easiest biochemically speaking. It involves less nutrient and less, fewer biochemical steps. So the activation takes place really quite easily. Conjugation is in fact the most complex step of these. So when detoxes are not done properly or you’re not using proper materials, what can happen is the toxins become activated but they don’t become captured or conjugated and some of the science is actually suggesting that an activated toxin becomes up to 50 times more toxic in this activated state than it was when you just left it in the membrane. So activating them without conjugating them is a really disastrous step and how do you know if that’s happened? Well, quite honestly, you feel awful, you feel horrible and that’s one of the most common misconceptions about the detoxification process is that when people feel awful, they go, wow, this detox is really working while in fact it suggests that it’s not working. A detox done well is really to the greatest extent an asymptomatic process when the conjugation step and the elimination is keeping up with the activation. So you really want to use very, very good materials to do a detox process and if you have questions about how that should be done, please reach out to me on my website, or the Healthy Transformations website, We’d be happy to give you more information on how to do this and do it well.

What Can Happen If You Don’t Eat Correctly…

Hello! is where I’m coming from, my name is Christopher Lawrence, and I bet your wondering what happens when this crazy guy screws up his food, like, cause you know, your all thinking Christopher’s so perfect! Nobody’s thinking that, they never have, but if your thinking jesus it seems so easy for this guy, its not actually. Sometimes I screw up. So, and sometimes, you know, its very delibrate for me, where I’m like I’m gonna change what I’m doing for a while cause I wanna see what happens. So I have this segment that I’m going to call, I’m going to have to look at my notes here, I guess Christophers stupid healthy- Christophers Stupid Health Experiments. So I’m going to talk about two of them, because that’s all there are and hopefully I’ve learned my lesson.

So I decided once that I wanted to know what would happen to my weight, like if I could actually make myself put 10 pounds on overnight or what would happen if I just ate whatever I wanted. So I did that for a week, I ate whatever I wanted for a week, and I did actually prove to myself that I can put 10 pounds on in a 24 hour period. So some of that would be food volume and water weight, inflammation, not necessarily fat on the body. It is possible. It wasn’t as hard as I thought it would be, and also it was disgusting, because I felt gross. So here’s kinda the outcome of that. I got sick for six weeks, it took me six weeks to get my body back on track. I ended up with one of the worse colds that I’d ever had, and it just would not go away. So that was a challenge.

The second time I did this I thought I’m gonna change what I eat, I’m gonna eat some higher glycemic foods, but they’ll still be “healthy foods”, so I’m gonna focus on grains and potatoes and that kind of thing and I’m gonna eat lots of those for a while. So then I ended up with gout, if you don’t know what gout is its inflammation, or sorry, its a form of inflammation, its a form of arthritis. It comes in the form of uric crystals being stuck in your joints, and they can’t seem to get movement, and the place where they usually settle is in the joint of the big toe, which is where mine settled, and it took me actually a couple of months to move from it. But here’s the funny thing, gout, western medicine, I love western medicine, I have an incredible family doctor, their model says that gout comes from dehydration, it comes from alcohol, it comes from eating to much shellfish, there is a couple of other things, but I measure my water. I don’t drink less than 2 1/2 liters of water a day, usually its more. I don’t drink alcohol, I don’t eat shellfish. It also comes from eating too much red meat, but I don’t eat red meat either, which is not a healthy transformations program, I want to be clear, lots of those things are allowed in the program, I just don’t eat them for other reasons. So anything that kinda goes on the record of causing gout is not something that I do, or I’ve already done what’s preventative. Strange, right? So what we have come to learn is that gout is an inflammatory reaction, and is not just limited to the things that are listed, you know, on your short list of six items that might typically cause gout. Clearly, because I have it, and then, or experienced it anyway. Also I met somebody else who had gout and they said theirs was caused from chocolate, from the consumption of chocolate, which wouldn’t be typical at all. So even some things that we think might be benign can have an issue.

So this is what can happen when we don’t eat correctly, and its so easy for me to pinpoint because I eat correctly all the rest of the time and I actually don’t really get sick very often at all. Its very rare. Even if I get a cold its usually one or two days until its gone, max? Maybe max? Like, it doesn’t take much. So I can pinpoint very quickly that the dietary changes are contributing to other things in my life that might not be considered that way. So you might look at your health stuff and read some of these other blogs on and learn about some of the impacts that food is having on your body that we might not actually relate to, health stuff. Take care!, Christopher Lawerance, Bye Bye.

Cellular Communication

When we are ill, the body gets caught up in a process where so many different functions and biochemicals are trying to exert their influence, so to speak, on the nature of the body.

Hi again, folks, Dr. Mike Breen here from the Chiropractic Family Care Centre and the Healthy Transformations Program. Today, I’m gonna chat a little bit about cellular communication, and that’s something that not too many people have heard about and yet, it’s foundational to the way our bodies actually work and how they function. Best way to explain it, I think, is right now, I’m speaking to you and you’re listening to me. I’m speaking in English, you’re making sense of the noises that are coming out of me, and you convert those noises into a level of understanding. In this case, perhaps there’s some knowledge that comes out of this, but that’s the language between human beings. But within our bodies, the language is the language of biochemistry. Different biochemicals speak or give instructions to other biochemicals or to other cellular or body structures to inform them of what it is that they want them to do. This is oftentimes just referred to as metabolism, but metabolism really is a very, very complex communication system.

What’s interesting about that is that when we’re sick, the communication that’s going on in the body is much like a shouting match. Dr. Jeffrey Bland described this so, so well in his book “The Disease Delusion,” and describing essentially that when we are ill, the body gets caught up in a process where so many different functions and biochemicals are trying to exert their influence, so to speak, on the nature of the body.

Conversely, when we’re healthy, communication is very clear and it’s very simple. Much of this is driven by the process of cellular inflammation. And when cellular inflammation exists by way of food and by way of toxicity, a storm of information takes place, which causes the body to be confused and malinformed. A whole bunch of different things take place, but to the greatest extent, the message is that there’s a lotta yelling and a lotta shouting going on in the body. What we’re looking for is calmness and sereneness within the body, and that happens when we’re well. I let people know that when we’re eating food, what are we doing?

There’s quite an emphasis on food for calories and food for being full and food for nutrition, which is not untrue. And yet, I described to people the importance of this. When we eat, what are we doing? We’re actually giving our body instructions. The food that we consume goes into our body, into our gut, and absorption takes place, chemicals are produced, and these are the instructions that get our body to do the things we want them to do.

So in fact, we produce health, which is a calmness of communication, by a number of mechanisms, but probably the most important is what we actually put between our lips. Doing this properly leads to improved cellular communication by way of reduced inflammation, and if a person’s having a really poor diet, you know, Twinkies for breakfast, lunch, and dinner, really all you’re doing is creating this noise in your body that ultimately leads to stress and ill health. So something to consider. What kind of communication, what kind of talk do you want in your body? Do you have the opportunity to choose that? And to a large extent, you can. Really, it happens as a consequence of the foods that we consume. Certainly, that’s what we teach people in the Healthy Transformations Program. So if you have questions about this, please let me know, or We’d be happy to give you more information on this topic or any other. Take care.