Train Your Body, Don’t Drain It

5 09 2012

Jeff Brion and Wayne Daniels: C.H.E.K Practitioners

Josh Rubin: C.H.E.K Practitioner / Faculty

How to Properly Train Your Abs

Warren Williams: C.H.E.K Practitioner

Olympic athlete Jade Johnson, and pro boxer Fred Turner talk about training w/ Warren

Robert Yang: C.H.E.K Practitioner / Faculty – click here for vid

Paul Chek: founder/owner of the C.H.E.K Institute

Click here for more info about the C.H.E.K Institute.


Josh Rubin: 4R Gut Healing Program

2 12 2011

The 4R Gut Healing Program is an easy 4-6 month protocol that anyone can follow in order to heal their gut. Along with this, following the holistic foundational nutrition and lifestyle principles will facilitate healing and prevent inflammation/gut discomfort from reoccurring. Refer to How to Live a Holistic Lifestyle and 6 Foundational Principles to Health on the resource page of

1) Remove: This phase entails removing all conventional foods, boxed/canned foods, foods with ingredients that you cannot pronounce, gluten, dairy, flour, salt and anything that has a shelf life. As well, we recommend scanning your house and office for any potential stresses that might inhibit your progress. Example:alarm clock right next to your head while sleeping, using conventional hygiene products and/or deodorant, etc.). The main purpose of this phase is to reduce inflammation. Phase 1 is ongoing and can be ongoing forever!

2) Replace: Continuing with the Phase 1, Phase 2 includes adding in pancreatic, digestive and liver enzymes. There are a lot of supplements out there, but you want to find some that are organic or nutraceutical grade. A great one that we recommend is Bio-Gest by Thorne Research Group. Please call if you want to learn how to purchase this. The main purpose of this phase is to re-establish digestion, once inflammation has been reduced. Phase 2 is typically 1-2 months long.

3) Reinoculate: Continuing with Phase 1 and 2, Phase 3 includes re-establishing good bacteria in the gut. This can be done by using a nutraceutical grade probiotic with FOS (prebiotic) in it. This phase not only reinocculates that gut with good bacteria, but it also protects it against pathogens. Phase 3 is typically about 1-2 months long.

4) Repair: Once you have finished the above three phases, you can begin Phase 4. This includes taking 4-6K mg of cod liver oil daily for 1-2 months and taking GI revive (from Designs For Health). This phase includes repairing the gut with l-glutamine, aloe, licorice root, vitamins and cod liver oil. The purpose is to bring everything together in order for the gut to work properly.

Do you have stomach problems

Fix your gut, to fix your health

H. Pylori

Josh Rubin owner/founder of ‘East West Healing & Performance’

Some fun health facts

17 08 2010


How to fight a cold / flu

Spot reducing (fat loss at certain spots on the body)

Cardio vs. Strength training for fat loss

How to do crunches properly

Stress makes you tired, sick and fat

Blood sugar and processed grains

SUGAR (fruit, HFCS, glucose, etc.)

Metabolic Typing Diet

22 05 2010

by William Wolcott and Trish Fahey

Your metabolism is unique based on hereditary reasons, and what might be working for your best friend might actually cause you to gain weight and become sick. This happens because you don’t have the same “metabolic type” as they do. You have your own biochemical makeup, no two people are alike on a biochemical or physiological level. In other words, we’re all different in the way that our bodies process foods and utilize nutrients. When you eat according to your metabolic type it will enable you to achieve and maintain your ideal weight, eliminate sugar cravings, have sustained energy and endurance, boost your immune system, and will help you conquer and overcome anxiety, depression, blood sugar imbalances, mood swings, indigestion, headaches, fatigue and allergies.

In the mid-1980’s the author (William Wolcott) heard about a group of scientists and clinicians in the U.S. who were evolving this unique system called metabolic typing. Men like William Kelley, George Watson, and Roger Williams were building upon the work from scientists and clinicians of an earlier era: Weston A. Price, Frances Pottenger, and Royal Lee.

They discovered early on that the involuntary or autonomic nervous system (ANS) plays a pivotal role in determining metabolic individuality and also in influencing health and disease. The ANS is known as the master regulator of metabolism. There are two branches of the ANS, the sympathetic system also known as the “fight or flight” branch and the parasympathetic system also called the “rest and digest” branch. The sympathetic system controls bodily processes that have to do with energy utilization, and the parasympathetic system controls bodily activities that pertain to energy conservations. In most people, one branch tends to be more dominant than the other, and this creates a biochemical imbalance. So when you eat according to your metabolic type it enables you to establish a balance within the ANS.

Another thing that plays a huge part in metabolic typing is the rate at which your cells convert food into energy, this is known as the rate of cellular oxidation. This process is determined largely by heredity, and needs to be kept in balance if you want your body to function properly. So you can either be a fast oxidizer, which means your cells rapidly convert food into energy, and therefore you need to eat foods that burn slowly such as heavier proteins and fats. And on the other hand if you are a slow oxidizer you need to eat lighter foods (carbohydrates) that burn faster, if you want to maintain metabolic balance.

There is no such thing as a one-size-fits-all diet! Just like we are all different externally (hair color and texture, skin color, facial features, height, weight, skeletal structure, finger prints, ex.) we are also internally different as well. So when people write diet books saying that there is only one healthy way to eat, they are failing to pay attention to the fact that not everyone has the same biological makeup.

Sean Croxton of talks about ‘Metabolic Typing’

Paul Chek talks about digestion & metabolic typing

Dr. Mercola’s ‘Nutritional Typing’ info here.

Your body responds uniquely to food — your fuel — based on your genetics, biochemical makeup, family history, and your own interaction with your environment. That’s why you will advance your health (and looks) by discerning your Nutritional Type.

The science of Nutritional Typing is the only system that customizes nutrition based on the way your body reacts to food . Your Nutritional Type determines your individual nutritional requirements and dictates your individual responses to what you eat and drink.

You see, foods and individual nutrients do not behave the same way in two people with different Nutritional Types.

That certainly explains why some healthy foods that make other people energetic (and slim) might make you unhealthy, sluggish, bloated, and heavier. And why, no matter how much you try to stick to foods you’ve been told are ‘healthy’, or even organic, you may still not feel as good as you’d like to.

There is a reason for this. It’s the result of a giant factor outside your control — your metabolism.

Then, when you factor in environmental stresses that can cause changes in your metabolism and temporarily override your genetics, your personal ‘Mission Control’ loses control — unless you know your Nutritional Type.

However, once you discern your Nutritional Type, and understand your own unique characteristics, you will start choosing foods that move you away from weight issues, disease, accelerated aging… and towards optimal health and your naturally ideal weight.

Which Type Are You?

This revised and simplified plan places you and your body into one of these three basic groups…

Protein Types operate best on a low-carbohydrate, high-protein and relatively high-fat diet (healthy fat that is). These ratios are detailed for you in your Nutritional Typing profile to help you make the wisest food choices.

Carb Types normally feel best when most of their food is carbohydrate. Yet, there are major differences between classes of carbs such as vegetables and grains. With Nutritional Typing you will discover which carbs are best for your unique physiology.

Mixed Types require food combinations somewhere between carb and protein type groups. This type requires quite a bit of fine-tuning and listening to your own body, making it the most challenging type of the Nutritional Typing types.

Whether Healthy or Experiencing Challenges — Nutritional Typing Will Enhance Your Life

5 Great Reasons to Discover Your Nutritional Type as Part of Your Healthy Lifestyle:

1) Discover what type of fuel your body really needs to operate at optimal levels

2) Reduce your risk of cancer, heart disease and diabetes

3) Enhanced immunity and decreased coughs, colds and flu

4) Slowing your signs of aging

5) Get off that dieting yo-yo and achieve natural weight loss (if necessary) without dieting or restricting calories

More info about ‘Metabolic Typing’ here, here and here.

Sean Croxton interviews William Wolcott:

Metabolic Typing Advisors (coaches):

Josh Rubin

Jeanne Rubin

Sean Croxton

Erin Huggins

Some GREAT health / nutrition / fitness RESOURCES!

11 05 2010

Dr. Joseph Mercola

C.H.E.K Institute – Paul Chek

Underground Wellness – Sean Croxton

East West Healing & Performance – Josh & Jeanne Rubin

Price-Pottenger Nutrition Foundation

The Weston A. Price Foundation

The Health Ranger – Mike Adams

Ultra Wellness – Dr. Mark Hyman

Dr. Gary Null

Some more great health links

If all this is completely new to you, start slow, and don’t overwhelm yourself with all these links haha! Take a few links at a time… And if you care to know how I started:

1)The Ultimate Health Bundle‘ by Paul Chek

2) Subscribe to free weekly newsletters

3) Subscribe to Underground Wellness YouTube channel

4) Take a C.H.E.K course

5) Read ‘Take Control of Your Health‘ by Dr. Joseph Mercola

After these 5 things, you’ll be ready to dive further into the other resources… which will then give you a whole bunch of other new resources 🙂

Are You Working Out Properly?

3 05 2010

Josh Rubin of talks about & demonstrates how to workout properly…

How to workout when you’re tired:

The right way to do crunches:

How to workout your obliques:

Learn what the ‘core’ actually is:

Some myths about working out the abs + Advanced core workout w/ tornado ball:

How to breathe while working out:

How to properly do lateral raises:

The problems with (gym) machines:

The body knows nothing of muscles, only of movement. During the constant adaptive changes that must take place in order to preserve our equilibrium while moving, the body is constantly activating an array of muscles in patterns of coordination in which muscles lose their identity.” Karl Bobath

Open & Closed Chain Movements – Personalized Workouts:

Is ‘CrossFit’ a healthy form of exercise?

How to properly do dead lifts:

Female weight training + specifics of stretching:

Should you be doing cardio? Is it best for weight loss? Ways to do cardio:

Problem with treadmills

Paul Chek talks about cardio vs. strength training:

Sam Visnic – cardio vs. strength training for FAT LOSS at the hormonal level:

Watch some Paul Chek workouts here.

Subscribe to Josh’s YouTube channel.

Tune-in to the East West Healing & Performance radio show!

Cardio: Good or Bad?

13 03 2010

Most of you reading this article are indoctrinated in the philosophy that regular cardiovascular conditioning is important for your health and that such training reduces your risk of heart attack. If you do agree with this premise, you are also very likely to believe that to achieve cardiovascular conditioning, you must regularly perform cardiovascular exercises, such as running and biking or using a cardiovascular machine. But is this the case?

First, let’s look at the issue from a perspective of natural history. Our evolution into the human species from our ape ancestors is thought to have occurred some 2.8 million years ago. Spanning the duration of this vast period, it should strike you as interesting that the first reported heart attack in the U.S. occurred in 1920, only 12 years after the grain industry began hydrogenating plant and grain oils. Now, I personally find it interesting that there is such hype over cardiovascular exercise as necessary prevention for heart attack or even heart disease, when such diseases were relatively nonexistent less than 100 years ago. That’s but a flash in the pan of human evolution.

Our next logical question should be, did our ancestors regularly participate in cardiovascular exercise? Not likely. First of all, it would not be energy efficient to run around gathering berries, firewood and nuts in your target zone. Nor would it have been wise to run through the bush trying to get a workout while hunting, since any animal would hear you coming from hundreds of yards away and be long gone by the time you got there. If there was a cardiovascular stressor in our native environment, it was most likely when we had to send a messenger to a neighboring village or during times of battle, when you were either running or fighting for your life.

When you look at most sports played today, recreational activities, and work related tasks, the great majority of them place anaerobic demands on the body. Now, surely some of you grew up on a farm or have done hard labor before. When performing any intense work, you begin breathing faster and faster…in fact, you will go aerobic within a few minutes if the work efforts demand so much of your anaerobic energy systems that the demand for energy can’t be replaced by intermediate and anaerobic energy systems (fast glycolytic and aerobic).

I have many memories of bucking hay; the bails weigh 75-120 lb., yet you’ve got to keep up with the tractor as it moves through the field (no, my dad didn’t let me stop for a minute every 12 bails).

When you have thousands of bails to haul in, and will be in the field for hours at a time, you will soon find that your anaerobic stimulus (the bails) produces a demand that the purely anaerobic phosphagen system can’t maintain on it’s own (it only lasts about 8-12 seconds), resulting in ATP production by anaerobic glycolysis and aerobic metabolism respectively. By this very mechanism, our anaerobic capacity is recharged during sports such as tennis, soccer, hockey, basketball, etc., that require explosive movement for prolonged periods of time.

I use hay-bucking because it is a real-world example of how we have maintained aerobic fitness from the beginning of human evolution. If you can follow my logic here, you should be wondering why we are so encouraged to offer aerobic exercise to our patients and clients by most every medical, physical therapy, chiropractic and personal training education program that exists. It’s simple actually. It’s the very same reason we are being told that we must eat a high carbohydrate diet for energy…why doctors tell people they must take this or that drug…BIG INDUSTRY INFLUENCE.

Quite simply, there’s not much money in the manufacture and sales of dumbbells, weight plates and Olympic bars, but there are huge amounts of money to be made if you can convince the masses that aerobic exercise is necessary for disease prevention. After all, have you priced a treadmill, step mill, spin bike, rowing machine, elliptical machine or any such equipment lately? They cost anywhere from several hundred, to several thousand dollars per unit! They often have hundreds of moving parts, which wear out, break and need to be replaced. How many Olympic bars or dumbbells have you replaced lately? It is not at all unusual for a gym or rehab clinic to spend $75,000-$100,000 on cardio equipment alone, and, they will need to be replaced every few years; the same facilities often don’t spend more than $15,000-$20,000 on free weight training equipment and it can last the life of the gym. Yes, I know they spend large sums of money on fixed axis resistance training machines, but that is but another sign of industry influence and professional passivity!

When you get several large equipment manufacturers with multi-million dollar investments in the production of aerobic exercise equipment, you can rest assured there will be a comparatively large commitment to creating an aerobic exercise consciousness. The proof is all around you, in your exercise and bodybuilding magazines, trade journals, on TV infomercials, in your training manuals from most educational institutions. Who do you think sponsors the educational institutions and pays for the supportive research?

So Who Needs It?

The issue is not one of prevention of cardiovascular disease by aerobic exercise, it is an issue of getting the right kind of exercise to benefit both your physiology and meet the demands of your work and sports environment. For example, aerobic conditioning is not general. If it were, any world-class marathon runner could jump on a bike and win the Tour De France, or even the Hawaii Iron Man! Strength training is also not general; there is a very finite amount of carryover from one lift or movement pattern to the other. Otherwise, the best squatter would be the best dead lifter too.

Everyone needs to build fitness, yet for fitness (aerobic or anaerobic) to last, it must be built upon foundation health principles. Proof of this premise can be seen when world-class marathon runners (Jim Fix) and champion bodybuilders (Lou Barry, a former Mr. Australia) die of a heart attack at an early age. When we eat correctly for our metabolic type, eat high quality organic foods, eat regularly to maintain our blood sugar levels in an optimal range, get to bed at a reasonable hour and learn to manage our stressors, the addition of an exercise program of any type becomes truly therapeutic and offers disease prevention. Aerobic fitness atop the standard American diet (SAD!) of Carbohydrates, Refined sugar, Additives and Preservatives (CRAP!) will not offer resistance to disease. In fact, it may well bring it on! Why? That’s simple…because exercise is a stress and if you add more stress to an already stressed system, it will crash.

You may think this is simple, logical, straightforward stuff, but it isn’t, because again, there is BIG money involved here. I will site one of hundreds, even thousands of examples; Scripps Hospital here in San Diego recently partnered with McDonalds. So now McDonalds feeds all those sick and dying people in the hospital their SAD CRAP, while they pedal away on bikes, pump pedals on stair masters, and about every other expensive aerobic machine you can imagine!

Article by: Paul Chek

Sam Visnic

Josh Rubin

Problems with treadmills

Great post: ‘The Cardio Conundrum