What’s the Skinny on Modulating Body Composition

Two clients, a mother and daughter, came to see me on how to adjust their body composition. One of them wanted to add a couple pounds while the other wanted to subtract a few pounds. Ironically I put them both on the same type of meal plan. You may be wondering, how can eating the same way draw opposite results?

Rather than use terms like “gain weight” or “lose weight,” I prefer the term “modulate,” which means to regulate or adjust to a normal level. I used the same dietary method for both of them in order to modulate their body composition.

Let’s look at our three macronutrients: carbohydrates, proteins, and fats. Often the ratio of carbohydrate to protein to fat is skewed in the wrong direction. People consume much more carbohydrates than they do protein and (healthy) fat. To modulate body weight, we easily adjust these ratios. Let’s take a closer look at two ratios, one that is imbalanced and the other balanced.

First the imbalanced ratio, which I call the “standard American diet.” That reminds me of the food pyramid I learned in junior high in the early ‘90s (I’m showing my age). What has replaced the food pyramid over the years hasn’t got any better. The food pyramid ratio consisted of predominantly carbohydrates along with vegetables and fruits, nominal protein, and minimal fat. It’s no wonder over the decades that obesity continues to skyrocket, not to mention elevated blood sugar and blood pressure on the rise as well. It’s all relative.

Now let’s look at what a more properly balanced macronutrient ratio looks like. There are different schools of thought, however, there is a common denominator–low carbohydrate. Your daily caloric intake of carbs should be approximately 50 grams, mostly in the form of low-to-moderate glycemic vegetables and fruits. Then we fill in the other two macros, protein and fat, according to the individual since everyone is unique. Some tolerate fats more than others, some tolerate protein more than others. If you do not have a gallbladder, then you’ll want to do a higher ratio of protein than fat. If for some reason you don’t digest proteins well in the stomach, maybe due to acid reflux, then higher amounts of fats would be your better choice since they digest in the small intestines.

I don’t normally eat breakfast. I usually “break the fast” at lunch. Some time ago I had a hunkering for breakfast. I ate a meat lovers omelette with bacon, sausage, and ham. No carbs. Just pure protein and fat. Not only was it delicious, it satisfied me all day. I felt energetic and great!

A dilemma with eating carbohydrates–bread, pasta, and rice for instance–is these foods alone are not satisfying. They can give a false sense of fullness and they are not sustainable. When a person eats more carb-laden foods, they will be hungry more frequent leading to erratic eating habits that promote higher body composition (i.e. weight gain). In Italian, there’s a term, fugazi, meaning “fake.” Carbs are fake when making you feel full.

The term “diet” has been overused or improperly used. Adjusting body composition does not mean eat less. On the contrary. Sometimes I’ll tell folks to eat more, but it is what you eat that matters most. We shift the focus from a carb-rich meal plan to a protein-rich, or fat-rich diet depending on the individual. And we mix in some lower-carb fruits and vegetables along side.

We have been told that “fats make you fat” and that grains are “heart healthy.” Both of these statements are false. Eating animal fats, such as eggs, butter, and cheese are very healthy and satisfying. On the other hand, eating grains could lead to cardiovascular inflammation resulting in hyperlipidemia (i.e. high cholesterol). Oatmeal, for instance, commonly consumed at breakfast does contain fiber, it also has a very high carbohydrate rating, which means it’s time to swap out the oatmeal for that meat lovers omelette I mentioned earlier. Delicious!

Ultimately this is about a lifestyle change, whether it’s in regard to improve: body composition, blood sugar, blood pressure, energy, or stress management. It’s all relative. Eating low carb improves all of the above, and more! It’s time to flip the script. Flip those macronutrient ratios around. Focus on animal proteins (e.g. beef, pork, chicken, deli meats, etc.) and animal fats in whatever proportion you desire. Eat until you’re satisfied and do not eat again until you’re hungry. You will be amazed at how long you can go before eating again. In no time you will feel the difference by substituting the carbs for meats and fats.

by John Connor, CNC

The Risks of Magnesium Deficiency

Magnesium is an essential mineral as well as a requisite for the functionality of over 300 enzymes processes throughout the body. For several years it has been my prognosis that an abundance of Americans are insufficient in magnesium. Over the years I’ve worked with many clients that showed symptoms of magnesium deficiency. Based on my clinical observations it seemed to be a real possibility that a multitude of people are either: generally lacking in magnesium, taking the wrong form of magnesium, or simply not taking enough of the proper form of magnesium to be beneficial.

Life Extension recently published an article, High Risk of Low Magnesium, that made my observations of magnesium deficiency proof positive. Based on their research, approximately 45% of the American population is magnesium deficient. The scarcity of this essential mineral could pose serious health risks. Multiple body functions depend on adequate amounts of magnesium regularly. It is responsible for cellular energy production. Muscles, including your heart, require a sufficient amount of cellular energy, which is where the second highest amount of magnesium is stored. Bones being the highest concentration of magnesium.

Low levels of magnesium may be associated with cardiovascular risk. From the Life Extension article, “An epidemiological study of 3,523 men aged 60-79, with no prior history of cardiovascular disease, found that heart failure declined with rising magnesium levels, particularly in men who were at a higher risk of ischemia (a reduction of blood flow that could potentially lead to a heart attack or stroke). Higher magnesium consumption is also associated with lower stroke risk.” It is interesting to note that low levels of magnesium may be associated with an irregular heart beat. 

Blood vessel restrictions make it difficult to deliver oxygen and nutrients to your cells. Not only is magnesium important to reduce cardiovascular health risks, such as heart attack and stroke, but this important mineral may also help improve blood flow and blood pressure by naturally relaxing constricted blood vessels.

Magnesium is an essential mineral in cognitive function. Your brain needs magnesium. Again from the article, “In adults aged 50-70 years with cognitive impairment, one form of magnesium, magnesium threonate, improved overall cognitive ability. By the end of the 12-week randomized trial, magnesium supplementation improved measures of brain aging by nine years. In another trial of patients with mild to moderate dementia, magnesium led to improvements in cognitive function after 12 weeks.” By calming down the brain, especially for those with higher stress levels, magnesium can help improve mental skills such as the abilities to stay organized and to solve problems.

Magnesium is also involved in insulin function and the enzymes that rely on it. There is a possible correlation between low levels of magnesium and a higher risk of developing diabetes. Observational studies have shown a possible link to an improvement of glucose and A1C and better insulin sensitivity when magnesium is supplemented.

Scarce levels of magnesium is associated with a decrease in bone mass which can lead to osteoporosis, not to mention the inflammation and tissue damage akin to low levels of magnesium. Approximately half of your magnesium is stored in bones. People that take a calcium plus vitamin D supplement for bone health is a good start, but it must be properly balanced with magnesium.

We can see how vital magnesium is to the body, and how this mineral could improve the cardiovascular, musculoskeletal, and nervous systems. There are many forms of magnesium–citrate, aspartate, glycinate, threonate, and so on–and each type is great for a particular area. It is important to match the proper form of magnesium to the individual need.

by John Connor, CNC


Reference: Life Extension May/June 2025 edition, pages 43-45

What’s Really Going on with Pain and Inflammation

When pain within the body arises, nothing more would be pleasing than to send it a “cease and desist” notice. The common resolution is “take pill, make pain go away.” While no person in the right frame of mind wishes to be in agony, solely taking a pill to make pain disappear doesn’t address the root of the matter, it puts a band-aid on the issue. Albeit a band-aid is helpful to assist the healing process, the matter at hand should be addressed also. Pain is the culmination of increased inflammation over a duration.

Inflammation is the immune system’s normative response to an area of the body that has been damaged. Tendons, ligaments, and joint tissues are designed to handle a standard load from various daily activities. When the load becomes overbearing and pushed beyond reasonable limits, deterioration may occur in those affected areas. Examples of this could be highly repetitive actions, quick or jerky motions, carrying or pulling heavy loads at or beyond your normal capacity, and in my case, playing the guitar for decades with a heavy playing hand. It could also be normal wear and tear on the body as we become wiser (notice I didn’t say getting older).

 

While there are occurrences where inflammation forms, such as with auto-immune, our focus here will be on the former mentioned above.

To reiterate, when pain materializes our initial reaction is to take or do something to make the discomfort recede. Chances are the pain will return at some point, because the root cause probably wasn’t addressed. And that is to scale down the inflammation.

Addressing inflammation can be a little tricky, because there are multiple pathways in which inflammation travels throughout the body. Picture in your mind a very intricate spider web. That is essentially what we are dealing with when it comes to inflammation.

Inflammation in itself is not bad. Because it is how the immune system handles something that requires attention. Inflammation is always present, and sometimes you don’t even feel it. The issue at hand is when you do start to notice and it’s painful. That is your body letting you know something needs to be addressed.

 

Two common over-the-counter products people take are acetaminophen (i.e. Tylenol) and NSAIDs (non-steroidal anti-inflammatory drugs) in the form of ibuprofen (i.e. Advil, Aleve). There is some confusion on taking these products to address pain. Tylenol for instance is a pain reliever, not an anti-inflammatory, just as ibuprofen is an anti-inflammatory, not a pain reliever. Acetaminophen and NSAIDs are not interchangeable even though they are addressing a common thread.

Taking relatively high doses of acetaminophen or ibuprofen for long periods come could be problematic. This is where we look to ingredients found in nature to render an inflammatory reduction without side effects.

Enzymes such as COX-1, COX-2, and LOX-5 are what spurn on inflammation around the affected tissue leading to stiffness, limited range of motion, and pain. BCM-95 Curcumin found in turmeric, and BOS-10 Boswellia, are two potent natural anti-inflammatory elements used in natural medicine to reduce the enzymes that cause inflammation. As with any anti-inflammatory, it takes time to reduce inflammation because of the complex pathways inflammation moves throughout the body. Patience is key.

In addition to the BCM-95 and BOS-10 to help scale back inflammation, I have personally found that stretches and exercises recommended by a qualified physical therapist or occupational therapist is beneficial. Avoiding foods that increase inflammation is also very helpful, including sugar, deep-fried foods, and highly processed foods such as snack items (chips, cookies, crackers, etc.) and replace them with lean meats, fruits, vegetables, and healthy fats.

by John Connor, CNC

To Your Happiness and Health

 

There is a correlation between happiness and health. In fact, there are four distinct levels of happiness that are directly involved in your overall well-being.

Robert Spitzer, S.J., president of the Magis Center of Reason and Faith, refined a model of the Four Levels of Happiness, to say it will “dictate our actions, choices, and ethics,” and “whichever level of happiness dominates our lives will determine the depth and endurance of our happiness.” I will add to that, it will also determine the depth of the symbiotic (balanced) nature of your total self.

The first level of happiness is centered around immediate gratification and physical pleasure, such as consuming food, beverage, and other substances (licit or illicit). Level One is not all bad because we do need to consume food and drink to live. Satisfaction from the pleasure of eating foods, particularly bad foods, feeds our dopamine receptors (the “feel good” hormone), and we want to feed that pleasure. Think of the song “Feed Me” from the movie Little Shop of Horrors. Level One can leave you in a shallow state, which ebbs and flows waiting for that next dopamine fix from sustenance or substance.

People that are in this lowest rung of happiness may dietarily struggle with weight management, high blood sugar, high blood pressure, arthritic pain, hyperlipidemia (abnormal cholesterol levels), ADD/ADHD, or dietary-related stress from adrenaline dominance.

To overcome Level One happiness and move into the higher levels, you must work on Prudence, Temperance, and Fortitude. Prudence helps you differentiate the good habits from the bad. Once you're able to make the distinction between good versus bad, it is followed by Temperance–the ability to say no to the bad. As you start to say no to the bad habits, you use Fortitude to help you have the courage to move toward the highest good (not just "a good").

The second level of happiness hinges on feeding the ego that's self-serving (i.e. “all about me”). Spitzer explains it as, “I need to be constantly achieving and winning in my life, for example, being recognized at work, getting the next promotion, or making sure my project has top priority.” While Level One can center itself around pleasure, Level Two could lead to pride—the focus is being in control and consuming power. Level Two is on a Win-Lose model, as Spitzer elaborates, “in order for me to win, others must lose.” This second level isn’t all bad, like Level One, because having self-confidence and good credibility can be meritorious. Level Two is less shallow than Level One, but it’s still not sustainable.

People in Level Two happiness may lead to changes in health including adrenal stress, adrenal fatigue, chronic fatigue syndrome, erratic changes in mood, struggles with mental health and focus, high blood pressure, ADD/ADHD, adrenaline dominance, non-dietary related digestive discomfort, or a compromised immune system.

To overcome Level Two happiness and move into Level Three and Four, you'll need to strengthen your virtue of Humility, and it will be Prudence, Temperance, and Fortitude to get you there. 

The third level of happiness as Spitzer remarks, “is also somewhat about ego, but unlike Level Two, it is turned outward. My skills and talents are aimed at serving others. It is still about winning, but it’s now more about achieving Win-Win results rather than Win-Lose.” In other words it is less about me and more about others. By redirecting the focus from you as a person, you begin to see the bigger picture of meaning and purpose in life. Spitzer goes on to say, “My [your] happiness is now growing in pervasiveness because it impacts other people.”

And finally the fourth and highest level of happiness, Spitzer says, “is what I ultimately seek in life. I fundamentally desire ultimate or perfect truth, beauty, love, goodness, and being.” Once you reach Level Four happiness, you see the “material elements of the world” is really about being in relationship with God the Father, Son, and Holy Ghost. This highest level of happiness is long lasting and enduring. 

Once a person breaks through into the two higher rungs, Levels Three and Four, the expectations people have in making better and healthier lifestyle choices become more obtainable. Levels One and Two can inhibit personal growth until you cross over into Level Three, and definitely Level Four. The lower two levels that feed on short term happiness is superficial, because in a way it’s not happiness in the truest sense. It resembles a mirage more than reality. As Jim Morrison from The Doors said, “break on through to the other side.” That other side is true happiness.

by John Connor, CNC

Conquering Symptoms of Low Testosterone Naturally

Testosterone is an androgen hormone produced by both men and women, but found predominantly in men. Production of this hormone begins at puberty and peaks around the age of 25. By the late 30’s and into the 40’s, production of testosterone begins to decline.

Testosterone supports many bodily functions including muscle mass and strength, bone density, libido, fat distribution, and red blood cell production. As testosterone levels decline around the age of 40, these bodily functions can be negatively affected.

One specific area men are concerned about is low libido. Erectile dysfunction (E.D.) is also a concern, which is often times associated with low libido, but not necessarily related testosterone levels. So how does a man with such a dilemma approach low libido and E.D. naturally?

Since low libido and E.D. are actually two different problems, I’ll approach each one independently. First, low libido.

There are hundreds of hormone reactions happening all throughout the body 24 hours a day. To say that low libido is always caused by low testosterone would be false. As I’ve mentioned in previous health blogs, stress can have a dramatic effect on hormone levels. In this particular case there is a simple flow chart to illustrate how stress can cause low testosterone: 

high stress -> low progesterone -> high estrogen -> low testosterone

When I’m working with a person with low testosterone, my first question is what’s your stress level like? If they have high stress, chances are they have low progesterone–a hormone that helps to cope with stress. Natural, bio-identical progesterone can be a safe solution to low testosterone, rather than that person getting on some form of testosterone therapy, which may be needed. But I like to see a person’s health from every angle and not just assume that they need testosterone therapy right away, which may not be the case

One of the safest ways to get testosterone back to optimal levels is to exercise to the point where you perspire. Lifting weights is very effective, and exercising large muscles (back and thighs) works well. This is a great way for men to produce more of their own testosterone, plus it also releases endorphins that increases a positive mood.

The other difficulty men are confronted with is erectile dysfunction, or E.D. In cases where low libido and E.D. are not related, how can we deal with E.D.? Often, the complication is a lack of blood flow. Many men with E.D. have high blood pressure or high blood sugar (type 2 diabetes), and sometimes both. Smoking cigarettes can also cause E.D. due to lower oxygen levels in the body.

High blood pressure can be caused by constricted blood vessels (sometimes associated with stress), or clogged arteries from plaque build-up. Similarly, high blood sugar can also cause plaque build-up, plus high glucose levels can damage the lining of blood vessels. Either way, blood flow is being restricted.

Rather than take a pill to address the restrained blood flow associated with E.D., there is a much safer and more natural approach, and it has to do with your eating habits.

Eating a carbohydrate rich diet that includes sugar, potatoes, corn, bread, pasta, rice, and let’s not forget about sweet tea and soda drinks, can all cause high blood sugar and high blood pressure. By reducing these foods and eating a low-carb diet, a person can in a matter of weeks correct blood flow issues linked to E.D. A dietary regimen should consist of eating lean animal proteins, healthy fats, and a mixture of green and colored vegetables, and fruits, especially berries. Blueberries and broccoli are extremely nutritious.

Not only can dietary change and exercising benefit in areas such as low testosterone and E.D., the individual will have more energy, have a reduction of stress, and a more positive mood for starters. I realize it is easier to take a pill to make these health concerns magically go away, but the underlying issues are still there, we’re just simply putting a band-aid on it. However, by taking the time to eat healthier and exercise, the results may be even better than you think.

by John Connor, CNC

Why You Should Have a Stress Outlet

A normal daily grind can be tasking. Schedules, deadlines, family needs, and then recent events all cause stress. Which is why we should all have a stress outlet. It benefits the mind, body, and soul.

Over the years I have allowed stress to dictate how I felt and lived. For my own health I had to make a change. So naturally I reached for my stress outlet without even realizing it.

To better understand stress there is some basic nutrition to know. Stress affects our hormones. Particularly adrenaline. Adrenaline is the “fight or flight” hormone that left unchecked can wreck havoc on how we deal with stress.

Music has always been my getaway from all the hustle and bustle. And as I focused on teaching and playing my instruments more frequent, little did I know that I had stumbled onto my stress outlet.

We cannot simply turn off stress, but the good news is we all can manage it through some healthy outlet.

Maybe it’s a hobby you enjoy. Perhaps prayer, meditation, or exercise. Whatever outlet works best for you, that is your time each day to let your mind and body relax for a while.

One thing I’ve learned about stress as a nutritionist and from personal experience is stress doesn’t go away on its own. It grows, and if we burry our stress inside, such as thoughts or feelings, it can only cause more health problems.

A stress outlet also acts as a coping mechanism. It helps us process emotions, which are very powerful. An emotion can consume us if not controlled.

Stress affected me to the point where I had no other place to turn than to my stress outlets, which was music and prayer. These have been my stress outlets for years and work harmoniously. Just a natural part of my daily routine.

It took a couple years for me to really utilize my stress outlet. To learn how to let it calm down my mind which usually runs ramped with ADHD.

In fact there are some days that get so busy I have to purposefully stop what I'm doing, take a deep breath, and relax for a couple minutes. This is very important to keep stress in check. Otherwise the stressor has no place to go and will build from within causing further issues.

Now that I’ve learned to use my stress outlet properly, I don’t worry like I used to. I’m happier than I’ve ever been. My stress outlet was a game changer and maybe a life saver.

I recently had my annual physical, and the doctor was pleased to see how healthy I was for a 41 year old. One indicator of stress is high blood pressure. My blood pressure has been on point lately.

I’ve spent several years allowing my stress outlet to play an active part of my life. Now I simply don’t stress over little things. Coping with stress has become easier.

Life is much too precious to worry about things you cannot control. And even the things you can control is all the more reason to have an outlet to deal with it.

My schedule changes every week. At first it was stressful, but I've learned to roll with it. Having a stress outlet has definitely helped adapt to the fluxes in my schedule.

Once you figure out the best stress outlet for you, and it can be more than one, use that outlet daily to expedite results. It will give your body and mind a chance to relax a bit each day.

You’ll be much happier when you take control of your life with a healthy stress outlet.

by John Connor, CNC

Fish, Flax & Krill: What You Need to Know about Omega-3

While fats have been given a bad reputation for decades, most will agree there’s at least one type of fat we all need–omega 3 fatty acids.

The health benefits we receive from omega-3 come from EPA and DHA. EPA (eicosapentaenoic acid) is essential for heart health, and may play a role in cholesterol and triglyceride levels. DHA (docosahexaenoic acid) helps to improve memory and cognition.

There are different opinions what is the best type of omega-3, either animal or plant source. We’ll take a look at three common sources of omega-3, and the pros and cons to each one.

Flax and Chia seed (oil)

Flax seed, also known as linseed, gained popularity in the 1980s and 90s. People were hearing about mercury toxicity in fish (oil) which gave the green light to pursue flaxseed oil as a healthier source of omega-3.

Flaxseed contains ALA (alpha linoleic acid). The body breaks down ALA into EPA and DHA. The downside is if the body cannot convert ALA into EPA and DHA the health benefits are null and void. We're learning now that the body may only utilize between 1-8% of EPA and DHA from flax.

There’s really no omega-3 benefit from flax, however there may be some benefit from the flax lignans. A lignan is a phytoestrogen found in the hull of the flax seed that can help with menstrual and menopausal symptoms.

Recently chia seeds have been touted as a rich source of omega-3, EPA and DHA, but it’s more expensive than flax seed and we run into the exact same problem with very little ALA converting into EPA and DHA.

Krill oil

Krill are small crustaceans (shellfish) that have a similar resemblance to shrimp. The name krill is a Norwegian word meaning “small fry of fish.” Krill is a food source for salmon, which gives the fish it’s pinkish hue.

Krill oil has been promoted as a better source of omega-3 than fish oil. At first glance that may appear to be true because omega-3 (EPA and DHA) from krill oil uses a phospholipid carrier rather than a triglyceride carrier. You tend to get more EPA and DHA from the phospholipid carrier than a triglyceride carrier.

There is a new study that found 40% of krill oil on the market is spiked with fish oil, possibly inferior fish oil, so you don’t know if you’re really getting 100% krill oil in a product. Also if you are allergic to shellfish then you may be allergic to krill oil.

Fish oil

Fish oil is the most common way of getting your omega-3, and is the broadest in quality standards ranging from very poor quality to excellent quality. You will get more EPA and DHA from a quality fish oil product than krill oil, and definitely more than a plant source like flax.

Poor quality fish oils get their fish from just about anywhere, including mercury-containing waters. Companies will use solvents such as hexane as well as high heating treatments to extract the omega-3 from the fish, and also may contain a harmful chemical called BPA. Poor quality fish oil has a tendency to go rancid faster.

Good quality fish oils come from cold water fish from waters that do not contain mercury. That alone is an improvement from poor quality fish oil. Usually companies with higher standards will not use solvents, rather more natural extraction methods, but some may still use high heating methods. If the label on the bottle states the fish oil comes from cold water fish, or better yet uses the term “pharmaceutical grade” or something along those lines it may be a good quality.

One of the best fish oils is a bio-identical omega-3 extracted from salmon. Instead of solvents to extract the omega-3, water and enzymes are used for a much more natural process. Plus it uses a phospholipid carrier for increased absorption.

In Summary

If you’re looking for a good omega-3 supplement, pharmaceutical grade fish oil or bio-identical omega-3 from salmon extract are both great choices. The salmon extract tips the scale for me because it may absorb better and there is no chance of it going rancid.

by John Connor, CNC