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, drmichaelbreen.ca or HealthyTransformations.ca. We’d be happy to give you more information on this topic or any other. Take care.
What are some of my favorite tactics for behavioural and habit change as it relates to food and weight loss and sustaining that forever? I know you’re dying to know. Christopher Lawrence Change, no sorry. Christopher Lawrence, that’s my other company. Christopher Lawrence Healthy Transformations dot CA. I wanna share with you what my favorite tactics are for behavioural change or habit change. And you can learn more about these too from a research article that was done by Angela Duckworth, who is one of my absolute favorite researchers on earth. She wrote an article called Willpower.. Nope sorry haha I know that word wasn’t it. It’s called Beyond Willpower, Beyond Willpower, Strategies for Reducing Failures of Self Control. That’s what it’s called. Whew, that’s a mouthful! So, these three things come from her research article. These are my three favorites, for myself what work for me. But there’s 22, 23 different tactics that you can try. One is called fresh start framing.
So fresh start framing is where we look at the next day, we do this all the time. Fresh start framing is like, oh this is a fresh start. So then we lean into changing the habit. The more we do that, the more likely we are to be successful with changing our food related behaviors. This is why smokers, on average, they need to try quit smoking? I don’t know if that makes sense. The cessation of smoking takes usually seven different attempts. It’s seven attempts to quit smoking I think. Shit, somebody help me with this! It takes, on average, seven attempts to quit smoking. So on average, somebody who’s trying to quit smoking, it might take them seven times to stop smoking. The same could be said of food. I don’t know how many times it is with food and changing food behaviours. I think food is very complex because we’re quite wrapped up in it, mentally, emotionally, physically, sometimes even spiritually for people.
So I like fresh start framing. It’s a fresh start. You see this all the time. New Years’, the number one goal for people is weight loss at New Year’s. But only 8% of people who set a New Year’s resolution for weight loss actually achieve it although on our program it’s much higher, significantly higher because we focus so much on behavioural change and correct science, that’s really important too. Fresh start framing can be the first of every month, it can be every Monday morning, it could be the next day. And guess what, It can even be just your next meal. So just because you started your day with a donut doesn’t mean the rest of the day is shot. We think that it is though, we fall off the rails. At lunch we’re having a bag of chips or maybe we’re eating a burger or whatever. But it doesn’t have to be that way. You can have a fresh start framing right now. One of my ways of doing that is actually by getting new stationary. I know it sounds really weird but I love really colorful pens. And I love new, oh I’m dropping them everywhere. Oh that light, if I lower myself it looks like I have a halo. Haaa-lelujah. Okay so, I love colorful pens and I love new notebooks and this kind of thing. I don’t know why, I just do. I don’t question it. So I use it to my advantage. So if I need a fresh start, I’ll go buy a new pen or a new notebook. And I’m compelled to use that notebook to track my progress. In a really weird way, stationary is a fresh start frame for me and it helps hold me accountable, which helps me lean into practicing that new habit of eating correctly.
Which leads into my second favorite tactic which is planning and tracking. I love planning and tracking. It works really well for me, for some of my goals not for all of my goals. But it does work really well for some of my goals. I keep it simple though, I think with food people over complicate what needs to be done for planning and tracking. And then it takes so much effort just to do the planning and tracking, it is not worth it. So I keep it super simple. I just kinda track, did I get my greens? Did I get my veggies? Did I get my protein? And did I get my fats? I kinda leave it at that. I don’t really make it more complex than that. They’re just simple check boxes, usually. I don’t write down everything I eat. Some people do and that works really well for them.
My third favorite tactic for behavioural modifications or changes as it relates to food is mindfulness. Using opportunities to actually taste my food, smell my food. If you ever eat out with me, or even here, you’ll often see me smell my food before I do it. It’s just a reminder that I’m about to eat something so I’m not just shoveling it into my mouth. Having been a little bit bigger, I think I had the mindset and behaviours that come with the over consumption of food. So I would eat without chewing a lot of the times. I really try to slow myself down and create a lot of awareness and mindfulness around my food so that I’m actually tasting it. I hope that’s super helpful. ‘Cause guess what, we’re all superstars! There’s a halo again, hey-lo. Hey, low. Check us out, Healthy Transformations dot CA. Remember to have fun with your food and keep it simple, keep it healthy, do not over complicate it. Talk to you soon, bye!
Hello folks, Dr. Michael Breen here with the Healthy Transformations program and you’re on healthytransformations.ca. Just wanted to spend a couple minutes talking to you about truly one of the most fascinating areas of contemporary science that we’re dealing with and that is the topic of the microbiome. Microbiome refers to the constellation of microorganisms that exist in and on our body but particularly microbiome makes reference to the microorganisms that exist in our gastrointestinal tract. Volume is a very interesting thing to consider. It’s estimated that a human body has about 10 trillion cells. That’s a lot of cells that make up the human body, and yet the number of microorganisms, depending on which research and who you listen to, the microbiome may in fact have 100 trillion microorganisms. So there’s 10 times as many bugs or critters on us or in us as there is human cells. So the really forward-thing science editorial people are saying, who’s in charge here? What is actually driving health? What’s driving disease? What’s controlling our physiology? It may be in fact that the microorganisms have more to do with this than what we’ve ever thought possible.
One of the other things that’s really interesting to me is that many of these organisms, bacteria, have DNA and the DNA that they have represents 99% of the total genetic influence that exists in our bodies. So we used to think that our genes determined our outcome. We know now that that’s not true but it might actually even be that it’s the genes of the bugs that are determining our outcome. Bottom line is this. Having a healthy microbiome is fundamentally important to having optimal health. If you’re not doing the things that are required to optimize your microbiome, then you can’t be possibly as healthy as you may want to be. What are those things, what do you do? Well, the whole model of taking probiotics has been one of them. That’s the consumption of these bugs and that’s been around for a long time but it certainly is gaining steam. I can tell you this, that the bugs that are in your gut and in mine eat the food that we eat. So what goes between my lips and goes down, the bugs get first dibs at it and if the food that I’m eating is lousy food, then the bugs are gonna produce lousy outcomes and if the food that I eat is really good, then the microbiome will take that good food and turn it into all kinds of remarkable chemicals that actually lead to terrifically good health outcomes. So the Healthy Transformations program actually addresses this as part of the dietary modeling that we use. If you’d like to learn more about the Healthy Transformations program, go to the website and try to attend one of our workshops. We have a few more to go in December, in January. Our class fills up really rapidly but we’d love to have you join us and learn more about how a healthy microbiome can drive health in you and your family.
It’s Christopher Lawrence with Healthy Transformations Program. How do you guys put up with me? I’m so weird. Stay weird, hashtag, stay weird. Oh man, I was gonna go on this whole tangent about how in my life for a period of time, I used to call the hashtag a hash brown, so hash brown stay weird. But we won’t go there, we’re not gonna talk about that today. What I do wanna talk about today is a word that sometimes people use when they’re trying to change. Oh yeah, Christopher Lawrence, with Healthy Transformations Program .ca. That’s fun, hey? It looks cool. Okay, I’m gonna stop being a weirdo. Okay, yeah, so I wanna talk about two things that are, two words that are really important, and one word that’s actually really key when it comes to eating healthy and sustaining that forever. When people switch their diets to something that’s healthy, sometimes the word that we hear them use, Dr. Breen and myself, sometimes the word that we hear them use is that it’s restrictive. And so maybe, maybe compared to what you’re used to eating, you could have that perspective that it’s restrictive. But, there’s another way of kinda looking at that, which is maybe it’s not restrictive. Maybe what’s restrictive is being overweight and having chronic health issues, having an inflamed body, all things that I’ve experienced myself, and I can tell you, eating the way that I eat now is what produces freedom. Eating the way that I used to eat was restrictive because I was constantly sick, all of the time. And so, you know, you might just consider that. Like, is eating healthy restrictive or is eating healthy freeing? And, you know, I’m not saying that it’s easy but there’s this kinda term, right, which is like tough choice today, easy choice tomorrow, right? Or easy choice for life or tough choice today, easy life tomorrow, maybe. Right, so sometimes we’ve gotta make the tough choice to ourselves.
One of the things that I have to remind myself of is that I’m not so great that I don’t also have to say no to myself. Sometimes I have to reject myself, meaning, you know, I want that bag of chips, I want that donut, I want that piece of cake with icing on it. That’s at least what my heart and brain tell me in that moment, but I know that it’s not what I really want longterm and I don’t want what comes with it. And so sometimes I have to remind myself that, you know, Christopher, you’re an adult and sometimes you’ve gotta say no to yourself just like you have to tell a child. And I think we all kind of have that inner child, especially if you struggle with food. There is a child inside of you that is screaming, all the time for the bad stuff. It’s like I want it and I want it now, and I’m an adult and I can have it, damn it. And that’s a very true statement actually, is that you can have. The question is, do you really want it? You know, when you understand what comes with it, when you understand how inflammation works. Anyway, Christopher Lawrence, healthytransformations.ca. Please reach out to us. Let us know how you’re doing and let us know if you have interest in our program. Lookin’ forward to connecting with you. Take care.
Hello, folks, Dr. Michael Breen here with healthytransformations.ca. The Healthy Transformations program is run by myself and Christopher Lawrence. If you’re having issues related to your health, overweightness, obesity, and really are looking for change, the Healthy Transformations is really the program that will help you get past these issues. I wanna take a couple minutes and talk about a concept called phytonutrition. Phyto, P-H-Y-T-O. And it means plant, is really what it boils down to. One thing that’s been consistent in nutritional science for at least three decades, it’s probably more like four or five decades, is that plant-based diets have consistently demonstrated themselves to be those that lead to better health outcomes. Now, plant-based doesn’t necessarily mean vegetarian. It means that a predominance off the volume of the food that you’re getting is actually coming from plant sources.
Now, what’s interesting about this is that science that has developed since the year 2000, maybe 2005, has in fact identified why this may be the case. And it boils down to these chemicals that are generally very, very broad classification, but called phytonutrients. So nutritional-based chemicals that come from plant sources. What’s been identified, Dr. Jeffrey Bland, who is the leader of the Personalized Lifestyle Medicine Institute and one of the very, very top researchers in the field of functional medicine, was involved in this research back in the early 2000s, and in fact stated that in his career, this was probably the single most important scientific discovery that he had been involved with. And that was the identification of this, that these chemicals that come from plants get into our bodies after we consume plant-based materials, it’s digested, the phytonutrients are expressed with the help of the microbiome. They travel throughout our body and they go to cells, and these phytonutrients actually initiate a series of biochemical events in the cell that actually lead directly to genetic influence. And that is big stuff. The phyto nutrients attach to the cells, the cells then respond to the presence of the phyto nutrients, they use that information to send signals to the nucleus, which is where the genes and the DNA of our body resides, and this influence leads to positive health outcomes. The importance of this can’t be overstated. It is a big, big deal.
What is the bottom line? We need to actually consume significant amounts of plant-based material to be able to drive the effect where our genetic potential is expressed through the food that we eat. You’ll learn all about that stuff in the Healthy Transformations program, and we would be very, very happy to help you out. So go to the website, and sign up for one of the workshops, and we’d be happy to help you out.
Christopher Lawrence with the HealthyTransformation.ca program. I’m so weird sometimes. I just wanted to do a real quickie today. When it comes to healthy food and healthy eating sometimes I think we go overkill with our behaviors and habits. Like if you’re not used to being in a kitchen, you’re not used to cooking healthy meals, you’re not used to cooking period and then you set this new goal that’s like, I’m gonna eat healthy, I’m gonna lose weight, I’m gonna reduce inflammation in my body, and you’ve got this plan, you’ve got these beautiful recipes, you get it all setup and then you crash because that’s not something that you’ve done before. I mean the problem is inherit in the problem. I don’t quite know where I’m going there, but you understand what I’m saying right?
It’s like if you’re not used to cooking that way to expect to eat healthy and become a Michelin chef at the same time when those are things that you haven’t done already, can be problematic, you’re working on too many things at once. Me, I’m a convenience guy. I don’t really like to spend more than three seconds in my kitchen a day for meal prep and planning. Maybe it’s ’cause I’m lazy, I think it’s because I believe that I’m too busy. That was my cuckoo clock, I don’t know if you heard it . It’s cute, it’s actually my spouse’s. Anyway, where were we here? Oh yeah, we were talking about you know if you’re not already a Michelin chef to expect to cook really healthy meals and change your time and your habit and your lifestyle you know that’s a tough thing to do. And for myself like I don’t like to spend more than three seconds in the kitchen and why is that? Well maybe it’s because I’m lazy but I actually think it’s ’cause I believe that I’m busy, and that spending a whole bunch of time in the kitchen doesn’t really feel productive to me, which is totally counterintuitive to eating healthy, I recognize that.
But the reason that I shared that with you is because I have been able to maintain my weight loss and keep inflammation down in my body by eating correct food conveniently. And I do that through some really simple tactics. I eat a lot of salads ’cause they’re really easy, here’s a container of greens, I take a handful, I put it on a plate, I slice some cucumbers, tomatoes, some really beautiful fruit and vegetables and put that on top and then maybe some olive oil, and maybe a balsamic vinegar of some kind. I like savory salads too so sometimes I actually add a little bit of salt , to bring out the flavors a little more. But you don’t have to be a Michelin chef to be in the Healthy Transformations program, you don’t have to be a Michelin chef to eat healthy and maintain and sustain weight loss. Work on one thing at a time. If you wanna eat healthy and you’re not a cook, then maybe don’t start by becoming a cook, maybe you start by eating healthy and learn how to do that conveniently you know, just like it’s convenient to grab a chocolate bar or bag of chips or go through a fast-food drive-through. If that’s your habit already, work with who you are not against who you are. So if that’s who you are find a way to make that work and make correct choices. You can do it, I know you can. Christopher Lawrence, healthytransformations.ca, please reach out to us we would love to hear from you about how you are doing.
Tell us a little bit about yourself?
[Cheryl] – My name is Cheryl, I’m a bus driver. I’ve been doing that for 24 years. And I’ve pretty much been overweight since I had my first child, so that’s over 30 years ago.
What was it like for you to feel overweight?
[Cheryl] – Well, it’s been a constant battle for me. I’ve always said, oh, don’t get any bigger, ’cause then you won’t be able to shop in the regular stores, and well that– So it’s just always depressing when you’re overweight you gotta shop for big clothes, they’re more expensive for one thing but yeah, it was very depressing for me, so I went through a lot.
How did you hear about the Healthy Transformations program?
[Cheryl] – From my best friends, from Sandy, she actually works for Dr. Breen and she’s the one that actually told me about it.
What made you join the Healthy Transformations program?
[Cheryl] – Well I knew about it for about three years, and then Sandy and Shayne joined in the second year. And I just noticed the transformation in them and just, I couldn’t believe my eyes, like just the amount of weight they both lost and how healthy they felt, and I’m like, oh wow, I gotta do that. And I did. Didn’t matter how much it was gonna cost, come hell or high water I was gonna do it because I needed to change me. It was worth every penny.
What kind of results did you notice?
[Cheryl] – Oh jeepers, quite a few things. First and foremost was the weight started dropping. And then I was able to walk longer and now I can run upstairs, I could never ever do that. I could bend over, tie my shoes, that was always a difficult thing to do because this was always in the way. Right, and just more energy, and I can think clearer, I think too, and happier, definitely happier, for sure, yeah.
How much weight did you lose?
[Cheryl] – So far, 65 pounds and still have about 20 more to go to get to where I want to be.
What did you love about the Healthy Transformations program?
[Cheryl] – Well the meetings were absolutely key for me, they taught me a lot about food. What goes in your body and what it does to your body and when you taught me how to get rid of the inflammation when we did that first part, the detoxing, that was crazy and then not having the sugar, like all of that combined was so much to take in at first but then it all came together as we went to class ’cause we’re all accountable, and I went, didn’t miss a class I think, only except when I went to Australia. But anyway, yeah, just learning about food and what it does to your body and how much other kinds of foods that you can eat that are so much better for you. And so that for me was a good thing. So now I don’t have the chips and the junk food and I don’t have any of that in my house anymore.
Doesn’t that make you also feel so confident?
[Cheryl] – It does, and you know what, I can still bake cookies and whatnot and I still don’t eat them. So it’s pretty good.
What was the hardest part?
[Cheryl]- The hardest part, I don’t know, I was so focused, I just wanted to lose the weight for me, so I just put it in my mind that this is what you gotta do, and there’s no ifs, ands or buts, there’s no changing and no going back. So it really wasn’t hard because once I put my mind there, that was it. So for me I was just really focused.
What did you think of the facilitators?
[Cheryl] – Dr. Breen is a genius! Very very smart, intellectual, just goes in and delves into everything and reads everything and then he gets back to you on that. And of course there’s yourself who’s wonderful and funny and attentive, and yeah, insightful. That’s what I meant. Insightful, yeah.
What would you say to someone who is thinking of joining?
[Cheryl] – Well I’ve actually talked to a few people about it and yes, money is an issue and that’s one of the reasons why I didn’t really do it the year prior ’cause I kinda had to save up some money. But it’s, I mean, you don’t wanna be this way for the rest of your life, you don’t wanna grow old, and then end up in a wheelchair or with a walker, you want your last years to be healthy. And to me, it was a no-brainer. Doesn’t matter how much it’s gonna cost ya, your life, it’s the only one you have. You need to be healthy. And for anyone who’s really thinking about it, just do it. Like Nike says, just do it. Do it.
Is there anything else you would like to share?
[Cheryl] – Just that it’s a fantastic, HT has just been absolutely wonderful. Great experience and I recommend anybody thinking of doing it, just do it.
Hello, folks, Dr. Mike Breen here, with the Healthy Transformations program, and you’re watching on healthytransformations.ca. Myself and Christopher Lawrence run the Healthy Transformations program, which is a program of dietary modification for weight loss and health optimization. And one of the reasons we run the program, is because we’re dealing with a really serious problem in our culture, and that is the reality, and also the sense, that as people get older, that they are bound to suffer from ill health. There is so much chronic disease in our culture in fact, the World Health Organization just identified that 89%, that’s almost nine out of 10 people in Canada, will die of a chronic disease. And what’s important about that, is that chronic diseases don’t take you out in a week, or a month, or a year. They take many, many years before you reach your demise.
So what it really boils down to, is this sense of consistent loss of health. And I’m gonna represent that just in a little graph here if you bear with me. So what we have across the bottom here is age, and what we have on this side is healthfulness. And what happens in our culture, to a very large extent, is people are born, we presume, and hopefully that’s the case, where children have given at least a fighting chance, with high level of health, but then it declines consistently and gradually, over the course of time. So this might represent age 20, and you’re still actually pretty healthy, but there’s 30, there’s 40, there’s 50, and you can see exactly the point. By the time you get to middle age, we’re already suffering, to a very large extent, from ill health.
The principle that we like to put forward, and this is something that is within a lot of scientific literature, this is just not something that’s made up, this is a real phenomenon, and it’s called the rectangularization of health decline, meaning that instead of having a curvilinear health decline, that health decline doesn’t have to be like this. In fact, you can live a life where you start from the same point, and health declines much more slowly than this, you get over to a certain point, and then you have a more rapid loss. So, living a life that’s full and vibrant for a long period of time, getting an infection at a very advanced age, living longer, as you can see down here, but what the important point is, is that all of this stuff here, that shaded area right there, is quality of life. That’s the ability for people to enjoy their life, to travel, to play with grandkids, and to be vibrant throughout their life. It’s something that is absolutely possible, and it can be initiated through proper health patterning, particularly health patterning that is associated with food. We underestimate the power that food has in terms of being able to drive healthfulness, and the Healthy Transformations program does exactly that. So if you’re interested in actually taking a pathway that rectangularizes your health decline, then the Healthy Transformations is the program for you.
I’ve been heavy my whole life. I’ve bowed down before the bread and potato gods repeatedly for 50 years. And I’ve paid the price with my health, my energy and my happiness.
When I attended a Healthy Transformations information session, I was intrigued enough to sign up on the spot. I was honestly tired of doing the same things over and over and seeing the same depressing results. I felt like this was my last hope.
Eating In The Box
For the last three months, I’ve been “eating in the box” – a TON of greens and veggies every day, a moderate amount of protein and a general avoidance of the things I used to base my meals around: processed carbs.
And the results have been worth it! I’ve dropped 30 pounds already, and that made moving easier. I’ve started riding my stationary bike and have racked up over 50 miles, a little at a time.
I Feel Like I’m Being Rewired
I feel like I’m being rewired: I look forward to eating salad as the centerpiece of my meals. I routinely turn down my husband’s homemade bread – not because I have to, but because I’ve done the math and the satisfaction of eating it isn’t worth trading my success. Last week, I voluntarily consumed a salad with kale in it. Kale. Nature’s misfit toy. A plant so indestructible that even the SNOW can’t kill it.
It Isn’t Just About Following a Meal Plan
The program isn’t just about following a meal plan, though. We also work on modifying the mental patterns that form the habits of a lifetime. I’m learning to:
- Name the emotions that used to drive me to eat seconds (or thirds)
- Recognize the cues that trigger me to desire unhealthy foods – and change the routine to get the same “payoff” in a healthier way
- Redefine words like “treat” or “indulge” to separate them from food
It’s a Year-Long Journey
It’s a year-long journey, which seemed insane at the beginning, but I get it now: the program takes that amount of time to ensure that the new eating behaviours have become the new normal, while at the same time, ensuring we understand cravings, emotional eating, and ways to keep ourselves on track when we stumble or when life gets hard.
The Group Setting Has Been So Helpful
And the group setting has been so helpful: sharing successes reinforces that we can each achieve great things. Every program session begins with the victories we’ve achieved, and I’ve felt so supported by the group when I share mine.
If you’ve been on the fence about making changes, or investing in your health, I’d advise you to embrace the possibilities that Healthy Transformations opens. They aren’t selling quick-fixes to your health, based on dodgy science.
Healthy Transformations is the real deal!
Marie Davis is Director of One Day Web Group, an online marketing agency that produces amazing websites, email and digital marketing campaigns. Her go-to salad contains mixed greens, grape tomatoes, cucumber, pumpkin seeds, olive oil and too much vinegar. She still distrusts zombie kale.