August 2009

You may have heard Opra or Dr. Oz talk about it. You may have even read about it. There certainly has been a lot of talk about it. The “it” is the rage of body detoxification or, in other words, cleansing.

Though a few people may leap right on the detox bandwagon, you are possibly searching for additional information. Why should one engage in a detox regime? Here are some reasons to do just that.

1 – Drug or Alcohol Dependence

A dependence on drugs or alcohol is the greatest argument for why you will be able to profit from detoxification. Regrettably though, this detoxification is advocated only under the care of a medical doctor as there are or could be severe complications from withdrawal.

Although drug and alcohol habits are basic needs for detoxification, surprisingly very few individuals go into this class. If you only savor a glass of wine or a beer from time to time, you’re in all probability relegated as a social drinker, not an addict.

2 – Lack of Vigor

A large number of Americans endure lack of energy or fatigue. There are a lot of causes for this, among which is the lack of sleep. Some other causes could be physical. A thyroid condition is an example of a case that can leave you feeling exhausted and energy-less. Once you have determined that there is no hidden or undetected medical abnormality, you may want to look into a body cleanse or as it is commonly known as detox.

A lot of the foods and beverages we devour are filled with unnatural chemicals and other additives. These additives and chemicals, by all accounts are safe, but it is the accumulation of these ingredients that needs to be looked at. Fully discharging all of these toxins are a challenge, even for the healthiest body; hence, a cleanse is well-advised. As your body begins to rejuvenate itself from within, you will notice that you have much more pizzazz.

3 – Skin Condition

The escalation of toxins in the human body not only affects energy levels and our internal organs, but the skin too. Various forms of over-the-counter medications have been used by many who suffer from various skin conditions, only to be met with frustration. Yet, many of those same individuals observed an improvement with a full body cleanse.

While on a total body detox, several fast or ingest all-natural foods. However, if you wish to enhance the overall appearance of your skin, go a step farther. Change over to organic or natural skincare products, including lotions, creams, shampoos, and soaps.

4 – The Consumption of Unnatural Foods

There is some confusion when it relates to unnatural foods. Many view unnatural as safe. As there is a mammoth assortment of foods presently available for sale in department stores and grocery stores, these products are often deemed safe. Scientifically they are, but a lot are filled with fabricated chemicals and additives. Some of these remain and accumulate within our bodies. The purpose of a cleanse or body detox is to rid your body of these harmful toxins and it is highly advocated.

Another method to cleanse your body, without fasting, calls for consuming all-natural, organic foods. Some advocate doing this so for a week to a month. But keep in mind, that after you have cleansed your body you must be mindful of what you restart eating; otherwise the accumulation process will begin again.

5 – It Is Easy

Many are astonished to discover how easy and low-cost it is to cleanse the body. Since it is easy to cleanse or detox your body, why not at least give it a try?

As noted above, consuming organic foods for an elongated time period can help to cleanse or detoxify your body. That is the easiest plan of attack to take, however, it may be an expensive method as organic products can be more expensive; but there are additional alternatives. Some fashionable ways to detoxify the body have been water fasting, juice fasting, and the use of Acia Berry products. Because you have a lot of alternatives to choose from, choose the alternative that is the gentlest and easiest for you, both physically and monetarily.

In short, there are numerous reasons why a body cleanse or detox is advised. Whatever the reason for cleansing, you will be delighted with the results. Not only should those results include healthier complexion and more pizzazz in your step, but you can actually lose some with too! So, what are you waiting for? Get started today!

[ Editor’s Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

If I had to pick out the number one reason most people fail to achieve good results in the gym, guess what it would be?

Over-training. Exercising too much.

Sounds counter-intuitive, but trust me: It’s quite real.

Folks write to me all the time and say…

“Jon, I don’t get it. I cannot lose bodyfat and I’m running six days a week for an hour and training in the gym five days a week for 45 minutes!”

My answer back is usually:

“You are training 4x more than me, and I’m a fitness pro!”

Look, do you take 21 aspirin for a headache, thinking the more you take the faster your pain will go away?


So why apply the same logic to fitness? Only a certain amount is required. Beyond that, you are spinning your wheels.

When I wrote 7 Minute Muscle (available here) I exposed all the lies about training too long and why this is not the best way to achieve the results you want. Check it out if you want the facts.

One more thing: 75% of your progress will come in the kitchen, not in the gym or on the treadmill.

As for me, I would much rather eat smart and train less than train all the time and be forced to eat 6-8 times a day just to recover from it all.

That makes no sense to me at all.


Click Here for More Information! <—-Less is More

Yes, it is true, walking after dinner is more effective than pre-dinner exercise in Type 2 diabetes.

Lead investigator Sheri R. Colberg, found that 1 hour of aerobic exercise has a minimal impact on plasma glucose level when performed in fasted moderately hyperglycemic Type 2 diabetic men, but induces an important decrease in plasma glucose level when performed 2 hours after the meal.
The timing of moderate aerobic exercise around a meal can affect the glycemic effect of this activity when done by individuals with Type 2 diabetes. For instance, postprandial exercise of moderate intensity decreases glycemia after breakfast in Type 2 diabetic patients, but this effect does not persist during and after the following lunch meal. Moreover, 1 hour of aerobic exercise has a minimal impact on plasma glucose level when performed in fasted moderately hyperglycemic Type 2 diabetic men, but induces an important decrease in plasma glucose level when performed 2 hours after breakfast.
To our knowledge, the effects of undertaking physical activity before or after the evening meal in individuals with Type 2 diabetes have not been reported, but would have practical implications for the prescription of physical activity aimed at providing the greatest benefit to glycemic control at that time of day. Thus, the purpose of this study was to examine the differing effects of a single bout of pre- or postprandial exercise done at a moderate pace on the glycemic response to a standardized evening (dinner) meal in older individuals with Type 2 diabetes.
In prior studies of exercise done before or after breakfast and lunch, postprandial activity generally reduces glycemia more than pre-meal. This study sought to examine the effects of exercise before or after an evening meal.
The study examined the differing effects of a single bout of pre- or postprandial moderate exercise or no exercise on the glycemic response to an evening (dinner) meal in individuals with Type 2 diabetes. Twelve men and women subjects (mean age of 61.4±2.7 years) with Type 2 diabetes were treated with diet and/or oral medications.
Three trials were conducted on separate days consisting of a rest day when subjects consumed a standardized dinner with a moderate glycemic effect and 2 exercise days when they undertook 20 minutes of self-paced treadmill walking immediately before or 15 to 20 minutes after eating.

Blood samples were taken every 30 minutes over a 4-hour period and later assayed for plasma glucose; from these data both absolute and relative changes in glucose levels were determined, as well as the total glucose area under the curve (AUC) of the 4-hour testing period. Initial samples were additionally assayed for glycated hemoglobin and lipid levels.
Twenty minutes of self-paced walking done shortly after meal consumption resulted in lower plasma glucose levels at the end of exercise compared to values at the same time point when subjects had walked pre-dinner. Total glucose AUC over 4 hours was not significantly different among trials.

The current study examined the glycemic effects of 20 minutes of self-paced, mild to moderate walking done either immediately before or shortly after eating the same dinner. Walking after meal consumption resulted in lower plasma glucose levels at the end of exercise compared to values at the same time point when subjects had walked pre-dinner.
The blunting effect of postprandial exercise on blood glucose elevations has been well established. Moderate intensity exercise done 2 hours after breakfast decreases glucose levels more than during fasting conditions in Type 2 diabetic subjects, but the effect does not persist after lunch without additional exercise. For diabetic subjects in this study, none of whom were being treated with exogenous insulin, consumption of a meal with a moderate glycemic effect likely resulted in a greater release of endogenously released insulin that lowered their post-meal glycemic responses further with the addition of exercise. The binding of insulin to its cellular receptors in muscle and adipose tissues recruits GLUT4 transport proteins to the cell surface that facilitates glucose transport. Muscular contractions themselves are known to stimulate glucose transport into muscle cells without the need for insulin through an independent mechanism, but in an additive manner, thereby potentiating the effects of post-meal exercise.
The findings in our study also concur with Poirier and colleagues, who found that moderate cycle exercise after any meal (breakfast, lunch, or dinner) results in a significant decrease in glucose levels, again likely resulting from the natural release of insulin stimulated by food intake. Others have reported that both postprandial high-intensity exercise and longer bouts of walking (i.e., 2 hours versus 1) reduce glucose levels and insulin secretion, suggesting that the effect of exercise is related more to total energy expenditure rather than to peak exercise intensity. Thus, it is possible that the short duration of the exercise bout in this study (20 minutes) might have had a greater impact on absolute and relative glycemia and total glucose AUC if either its intensity or its duration had been increased.
Aerobic exercise releases glucose-raising hormones, such as epinephrine and norepinephrine, in response to exercise intensity, with large amounts generally only being elicited by intense activities (greater than 75% of maximal aerobic capacity). Given the mild or moderate pace chosen by the subjects in this study (40% of HRR), it is unlikely that excessive amounts of these catecholamines were released. Although differing amounts may have been released during exercise at opposing times around the evening meal, others have shown that postprandial exercise releases more of these hormones and increases fat use compared with preprandial, making it unlikely that varying catecholamine release can explain the lower blood glucose values following post-meal exercising observed in the current study.
Exercise timing and intensity aside, individuals with diabetes will likely experience improved glycemic control from simply engaging in regular training at any time of day, although the acute glycemic impact of a single bout of moderate activity may vary with the timing, as was demonstrated in the present study. When moderate aerobic exercise is undertaken regularly, this type of training has a more chronic effect in that it increases whole-body insulin-mediated glucose disposal in obese Type 2 diabetic patients, independently of alterations in the insulin-signaling cascade, likely as the result of a greater GLUT4 protein content. The subjects in this study varied in their self-reported regular exercise participation; however, exercise done outside the study was limited on test days and was not a factor in the current findings.
From the results of the study it was concluded that postprandial walking may be more effective at lowering the glycemic impact of the evening meal in individuals with Type 2 diabetes compared with pre-meal or no exercise and may be an effective means to blunt postprandial glycemic excursions.

And it appears that 20 minutes of self-paced mild to moderate intensity walking may be more beneficial for controlling postprandial glycemia in Type 2 diabetic individuals when undertaken shortly after an evening meal rather than immediately beforehand. Postprandial hyperglycemia is an established cardiovascular risk factor and oxidative damage resulting from such glycemic excursions is a factor in the development of diabetic complications that may be moderated by exercise. Accordingly, older diabetic individuals are advised to undertake aerobic exercise after meals, including the evening one, to blunt the glycemic response resulting from meal consumption and reduce the likelihood of negative health consequences associated with postprandial glucose excursions.

American Medical Directors Association Volume 10, Issue 6, Pages 394-397 (July 2009)
Sheri R. Colberg

On another note, however, there has been recent research about an actual “cure” for diabetes. You may want to check it out at:

Here’s the Truth
About Curing Your Diabetes!