Dear friends and family:
First, much love to you all. If you read nothing else beyond that line, please feel our prayers for each of you.
This is a brief interlude in our 4 part series on energy states. Stay tuned for our 4th installment on Energy Super Richness in the next few days.
For now, I wanted to share some very practical gems to help supercharge your physiology and elevate your energy.
Exercise and move your body. You hear it all the time, but it is a requisite. You body is designed to move. Chronic “sitting”, truly, is the new smoking. Sitting wrecks the posture. Sitting drops your energy. Sitting ravages the discs in your spine. Sitting wrinkles your fresh pressed pants.
What you probably did not know is that just 40 minutes of inactivity creates a slight blood sugar imbalance. After just 4o minutes of sedentary sitting, the insulin receptors on cells become less sensitive to insulin. Translation – your energy drops and your body cannot self-regulate its energy metabolism as well. Not such a big deal for a day or two, but imagine 10 years of this pattern of sedentary living coupled with poor diet and voila we see the pathology of Diabetes, fatigue, stress and heart disease. Move yourself.
Here is a simple way to get started, focus your attention, and get results. This is by no means a complete exercise plan, as it is not including strength training for focused intensity intervals.
I have used this for years and it helped me successfully complete the Ironman triathlon, run 7 marathons, and race a number of endurance races. In 2014, I started the year 30 pounds overweight, and this simple system, coupled with some simple diet changes I’ll mention below helped me lose about 30 pounds over 6-7 months. This Charlotte, NC chiropractor got very out of shape just like anyone else. The great thing is that there is always a chance to begin again and start making progress!
I like to begin workouts hydrated. I personally take essential fatty acids (in the form of Cod Liver Oil) before I workout. Many days I workout out after I have drank my magic fat burning coffee concoction (descried below).
Step one: Get a heart rate monitor. I like the cheap Polar ones available online. You don’t need any of the bells and whistles, just the simplest one.
Step two: Pick an exercise that you love that is “aerobic” in nature. By aerobic, I mean anything that is relatively low intensity over a period of time that you can sustain for 20-50 minutes. Examples are: cycling indoors or outdoors, running, elliptical trainers, stair trainers, walking, etc.
Step 3: Pick your heart rate zone. I use Dr. Phil Maffetone’s method: 180-age. If you are 50 years old, your heart rate DOES NOT GO ABOVE 130. Why? 180-150 = 30. It’s a very conservative way to train the bodies FAT burning system. Generally speaking, if you are just coming back to exercise or are recovering from any injury or chronic pain, you don’t go above this for 12-16 weeks. You have to build a stable base. For a lot of people, they are shocked at how slow they will feel doing this. Wake up call: most people are exercising in a completely inefficient way. Most people doing “aerobic” training are actually creating inflammation and imbalance in their blood sugar processing leading to fatigue, hormonal imbalance, and chronic injuries. Less is more. This method completely trains your body to use FAT as the fuel source, not sugar. As a result you boost your energy levels, shred fat over time, increase mitochondria (the parts of your cells that produce ATP = your body’s energy “money”).
Step 4: EXERCISE. It takes about 20 minutes to stoke the fat burning fire, so work up to going at least 30 minutes, working up to 40-50 minutes 3-4 times per week. Remember, this is your base, so this changes as you get fit. For those of you that are fit, add in two sessions of FIIT training (you can look that up) per week of 15-20 minutes each. For me, when I do these, my heart rate can go up to 15-20 bpm higher than my fat burning zone, but it is done in short measured bursts. This has an amazing impact on your physiology and fat burning and muscle building throughout the day – even when you are SITTING.
Step 5: Warm up 5 minutes, slowly raising your heart rate into the low end of your zone.
Step 6: Keep tracking as you work out and hang right in the zone just below your threshold number (180-age). It takes presence, awareness, and discipline and that in of itself is a great practice. This practice is teaching you to pay attention to the subtle cues in your body.
Have fun with this. I listen to my favorite music OR I watch inspiring videos, sermons, or talks. I want to exercise my joy and inspiration muscle at the same time. I like to pray for others and invite guidance and inspiration into challenging situations. Stay present and let this exercise period be a sacred chapel of renewal for yourself.
Step 7: cool down for 5-10 minutes.
Step 8: Hydrate and eat a protein smoothie (described below).
Step 9: Go out into the world and have fun, feel well, and do good!
Dr. Matt’s Super Energy Rich smoothie:
I start my day with this, and I also have another one mid day. My days her in the Queen City of Charlotte, NC are extremely physically active, so I like to have 2 of these to help me sustain super energy rich states.
On days that I want to do a simple “cleanse” I simply swap these for my meals and feel GREAT without the blood sugar crash of typical cleanses.
1.5 cups of diluted REAL coconut milk. As much as I hate cans, I only use coconut milk from cans. I use either the Thai brand or the Native Forest brands. Dilute 2-3 cans of water into 1 can of coconut milk (to taste and tolerance).
Add 1 -1.5 scoops of SUNWARRIOR protein. This is my absolute favorite protein available – it’s a living food that nourishes you on so many levels. Most protein supplements are frightening. If you use Whey, which I do occasionally, I know of only one brand I trust and that is Designs for Health Whey Cool. Otherwise, the Whey is over processed and not good for you at all. Soy is nasty for many reasons, which I don’t have, time to get into here. Sun Warrior is the way to go.
Add 1/2 cup frozen blueberries
Add 1/2 cup frozen cherries
Add 1/2 cup chopped kale
Add any other fruits or veggies that you love.
Blend – best in a Vitamix.
Dr. Matt’s Steady In the Storm Coffee Extravaganza
This is a modified version of Dave Asprey’s Bulletproof coffee. His work is great, and I highly recommend you check it out.
Get good quality coffee and learn to use the pour over brewing method (see on YouTube). I like Counter Culture beans, personally. They are a local North Carolina company, so you are supporting the NC economy.
Use 8-15 grams of Cacao Butter. I like Bright Earth Living food’s brand, which I get at Healthy Home Economist. Raw unprocessed cacao is an incredible super food, medicine given by God. Its good all around. Raw cacao is the actual plant, it is not processed chocolate. It’s amazing for the heart and loaded with Life giving micronutrients. One thing to track: some people feel a bit amped or anxious with cacao so if that is the case remove and modify.
Use 2-4 Tablespoons of MCT oil. This is basically purified coconut oil without any filler. It’s an amazing source of energy super rich medium chain triglycerides. Its great for your heart, your immune system, and your brain. It helps restore muscle tone and helps you, slowly rebuild your hormone system.
Blend and ENJOY. I often have this before I workout and it works great. My energy levels over the last year have gotten to the point where they are better and more balanced than they were when I was in my early 20s.
Much love and positivity to you all!
Dr. Matt Lyon
Charlotte, NC chiropractic and wellness expert
PS – Feel free to join me Thursday night 6:30 PM at 725 Providence Road Charlotte, NC for our “Discover Wellness” Workshop where you can learn more about my approach to creating a masterpiece life full of vitality, resilience, and health.