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Friday, January 24th, 2014 - Shane Doll

I received a question this morning from one of my readers regarding what could she do to help with hot flashes. Since I specialize in coaching middle age men and women this is a subject I’ve spent considerable more time researching than your typical fitness trainer.

While I don’t pretend to be an endocrinologist and steer clear of providing direct protocol for menopausal treatment, I can share with you some recommendations.

At the root of hot flashes we’re dealing with hormonal fluctuations in the body so there are some things women can do that may help their situation.

Again talk with your health care provider about hormone regulation, but here are some exercise and nutrition related suggestions that may help with hot flashes.

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Tuesday, July 23rd, 2013 - Shane Doll

Many women who are undergoing hormonal replacement therapy (HRT) will notice an increase in water retention as an unwelcome side-effect.

It’s important to understand that fluctuations on the scale may very well be due to increased water weight retention, and not necessarily gains in body fat.

This is one of the reasons why I encourage women who are on HRT to consult with a fitness professional or health practicioner who can accurately assess their body fat percentage and lean body mass on a regular basis. This will help to provide some clarity on the source of weight gain or loss that the bathroom scale simply can’t.

In today’s post I’ll be discussing what can be triggering the water retention, including causes other than hormonal fluctuations, and then provide you with some tips on reducing it.

More after the jump…

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Friday, February 15th, 2013 - Shane Doll

If I were to point to the one hormone that most frequently gets the blame for the bulge (especially belly fat increases) it would be the infamous cortisol.

While some of this has a connection, there are a lot of misconceptions regarding the role, function, and yes benefit of this hormone.

Let’s just say it’s not the total “bad guy” that many misinformed individuals make it out to be.

In today’s post I’m going to provide you with a thorough review of cortisol and the impact it has on weight loss, weight gain, and overall health. It’s important to remember that cortisol has a job to do and serves essential functions in the human body.

If you don’t produce enough of it or if you produce too much of it, there’s going to be problems.

More after the jump…

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Monday, February 11th, 2013 - Shane Doll

It’s no secret that reducing your consumption of carbohydrates, especially starch carbohydrates, is an effective dietary strategy to help stabilize blood sugar levels, improve insulin sensitivity, and thus promote weight loss.

But is going “low-carb” the best strategy for all individuals? Certainly not, and even if it works well for you, not necessarily all the time. I’ve been on record before stating that “carb considerations” truly are a matter of a person’s bioindividuality or unique needs.

Some individuals tend to lose body fat better when starch carbs are included in the diet, others do much better when they’re minimized. A lot of this revolves around genetic factors and metabolic rate. You also need to factor in activity levels and energy demands.

In today’s post I want to spotlight a specific time when a low carb strategy can begin back-firing on you and actually stall your weight loss attempts.

More after the jump…

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Friday, February 8th, 2013 - Shane Doll

You may have read in previous posts or articles my recommendation that menopausal women should look to minimize their saturated fat intake.

It’s long been my understanding that the reason for this had to do with the loss of estrogen and resulting tendency to store excess triglycerides in visceral fat cells.

Researchers have recently come closer to identifying the underlying metabolic reasons for the increased fat storage, and thus associated weight gain.

It appears the connection lies with an enzyme that gets activated with fat consumption, the suppression of which goes down as estrogen levels fall. That enzyme is Aldehyde Dehdrogenase 1 or (Aldh1A1) in case you really wanted to know the name of this little devil.

More after the jump…

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Thursday, December 13th, 2012 - Shane Doll

For years I’ve always cautioned my personal training clients that they may likely feel worse before they feel better when ditching their poor eating habits and starting a healthy diet.

It’s not like the instant you transition from Big Mac’s to grilled chicken salads that you’re going to feel great.

I’ve long suspected much of the lag time in feeling positive improvements had to do with the natural detoxification and cleansing that was occurring in the body.

When you begin de-junking the cells and clearing out metabolic waste from the GI tract, liver, etc, you’ll often experience what I refer to as “false hunger.”

This is not true hunger in the sense that you’re being deprived of energy to facilitate metabolic functions, but rather a call from your body crying out for more antioxidants and nutrients to help rejuvenate the cells and flush out the garbage.

You may likely find this is accompanied with sugar cravings, feelings of uneasiness, and perhaps even mild depression. This makes the battle to stick with healthy foods a struggle especially in the first week to ten days.

Researchers may have found clues to why the withdrawal symptoms and depression is triggered when you end your fatty and sugary food habit.

More after the jump…

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Monday, December 3rd, 2012 - Shane Doll

Attention postmenopausal women who may be receiving epidural steroid injections for back pain relief…this could be weakening your bones.

New research coming from Henry Ford Hospital showed that bone density loss after six months was six times greater when compared to other postmenopausal women who do not receive steroid injections.

In today’s post we’ll take a look at the study and discuss some preventive measures.

More after the jump…

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Monday, November 5th, 2012 - Shane Doll

A recent research study conducted by the Brooks College of Health, University of North Florida in Jacksonville, confirms that lifting weights may play a role in reducing the prevalence and risk of metabolic syndrome.

The study was published in the October issue of “The Journal of Strength and Conditioning Research,” which is the official research journal of the National Strength and Conditioning Association (NSCA).

While I’m by no means surprised by the findings, I think this deserves a closer look on just why strength training is so valuable.

More after the jump…

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Tuesday, October 30th, 2012 - Shane Doll

I’ve been studying the human body for years and never cease to be amazed at how magnificently designed it is by our Creator. But every now and then I’ve got to step back and scratch my head for a second as I question how some things work the way they do.

One such irony is why do people who have elevated blood sugar levels, still crave more and more sugar? You’d think there would be some built in primal mechanism that would make these individuals want to avoid what they already have too much of. No such luck.

In today’s post I want to dig into the issue of insulin insensitivity and why it keeps you craving you craving the very foods you should be avoiding.

More importantly we’ll look at what you can do about it!

More after the jump…

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Monday, October 1st, 2012 - Shane Doll

Cholesterol, the word itself seems to be synonymous with increased risk of heart attack and cardiovascular disease.  The way it’s projected in the media you’d think all cholesterol does is clog your arteries.

The reality is cholesterol is an essential building block for the cells and is vital to human health. Not only is cholesterol a main precursor for all of our sex hormones and adrenal hormones, it also protects nerve fibers and repairs damaged cell membranes.

Many health experts refer to cholesterol as “nature’s Band-Aid” and this is a fitting description in my opinion. If you’ve followed my blog for a while now you’ll know that I’m highly suspect of the general consensus that elevated cholesterol levels automatically equates to increased risk of a heart attack.

More after the jump…

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