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Gary Fettke: The 3 Most Important Health Tips You Will Ever Hear

Ever wondered what we should really be doing to avoid modern day disease? If you are like us, then I’m sure you know someone who’s health is suffering or the warning signs are starting to show. Our special guest today is Gary Fettke, an Orthopaedic Surgeon and Senior Lecturer of the University of Tasmania. He put’s modern day disease down to this one word… inflammation! You won’t look at disease the same way again after watching this episode! Enjoy.

Full Interview: Discover The Truth About Modern Day Disease

downloaditunesIn this episode we talk about:-

  • The three foods you MUST avoid for amazing health
  • Why everything we’ve been taught about the food pyramid is wrong!
  • What the true cause of modern day disease is
  • What that word ‘inflammation’ actually means
  • Gary’s thoughts on fruit…
  • And much much more…


A Fresh Perspective on Weight Loss

holistic approach weight loss

By Cassie Mendoza-Jones

Stu – Weight loss can be confusing to say the least, how to exercise and what to eat are all common questions. We think that weight loss should be tackled as a more holistic approach in order to achieve the results you want. Our guest post from Cassie Mendoza-Jones outlines the necessary steps beautifully. Over to Cassie…

Pick up any glossy magazine and there’s a new weight loss or diet regime claiming to have you losing 5kg in 5 days (or something similarly ridiculous.)

In fact, the only way to succeed in this game is with a healthy and balanced approach. My tips will have you losing weight, keeping it off, and maintaining your sanity in the process, without the rose coloured glasses, and with a dose of reality and biochemistry (just a little bit, I promise!)

Diet is (almost) everything

healthy diet weight lossYou’ve probably heard the saying “You can’t out-train a bad diet”, and this is so true. While exercise is a crucial part of weight loss (and weight management), it’s not everything, and if you think you can eat what you want because you went to gym this morning, don’t shoot the messenger when I tell you that you’re setting yourself up for disappointment.

A nourishing, whole food diet will not only help balance neurotransmitters such as serotonin and dopamine, the brain chemicals that help us feel full, happy, motivated and rewarded, but the right diet will reduce sugar cravings that may hamper even your best efforts, improve post-exercise muscle repair and recovery, and boost your energy.

However, exercise is also vital in any weight loss program. Apart from the many benefits exercise associated with exercise, the fitter you become, the more effectively your body mobilises stored fat cells for energy, therefore increasing fat burning. Exercise is also an amazing natural short-term appetite suppressant. The good news is that if you workout in the morning, research shows that you don’t actually become hungrier and over-eat later in the day to compensate for the energy spent exercising, which means any post exercise over-indulgence is more likely a mental thing, and not physiologically induced!

If you can’t keep track of what and how much you’re eating, keep a diet diary. Research shows that people who fill out a diet diary lose weight without even being told to change their diet. Increasing awareness around food intake is sometimes enough to decrease portion sizes.

The post-exercise eating window

exercise window weight lossOne of the most crucial times to eat to help with fat loss is within the hour after you train. Doing a hard session and then skipping your post-workout snack or meal may be the worst mistake you can make when trying to lose weight. Extended exercise depletes muscle glycogen, or carbohydrate stores. By not replenishing depleted glycogen stores within at least 2 hours (30-45mins is the ideal though), your muscles, starving for fuel, can actually become insulin resistant for up to 16 hours post-exercise. This means that fat loss switches off, recovery stalls, hormones do not balance, and food is not used for fuel (meaning, it’s more likely to be stored as fat).

A 2004 study by Deakin University also found that depleted glycogen stores lead to muscle fatigue, insulin resistance, changes in gene transcription, as well as changes in metabolic processes such as the metabolism of protein, fats and carbohydrates, including protein degradation or breakdown. Kind of sounds like everything we don’t want to happen, right?

Carbs can (and should) be included in a healthy and effective weight loss plan. The key is eating the right carbs, at the right time, in the right amounts, and finding the carbs that work for you. This means you might choose some fruit, vegetables, starchy vegetables or even (gasp!) grains, if you can tolerate them and if you’re training hard enough. Examples include fruit and nuts, a protein shake with some oats or banana, some chicken and sweet potato, salmon and quinoa or eggs and sourdough toast.

Research actually shows that high GI carbs are a better option than low GI carbs for the post-exercise meal (as they’re absorbed faster), plus no more than 20g of protein. Refueling your body this way will help to repair damaged tissues, support your immune function and move the body from a catabolic (break-down) state, to an anabolic (growth and maintenance) state.

The fat burning zone

fat burning zone weight lossThere’s an ongoing debate about whether the best exercise for fat loss is long sessions of low intensity aerobic work, such as long walks, or short bursts of high intensity exercise, such as interval training.

The truth is, to lose body fat you need to do a combination of both low intensity and high intensity exercise. This is because in essence, at low intensity exercise, the body chooses fat as the main substrate (fuel) to burn, even though it takes a while to get into that fat-burning zone (40mins+), while high intensity burns through more calories and stored carbohydrate in a shorter time-frame (usually within 20-30mins).

Another tip is to exercise in a fasted state, if suits your body, and you’re not exercising for more than 60-90mins (in which case carb loading is recommended). By exercising on an empty stomach, your body adapts and starts to burn fat more efficiently. Appropriate post-exercise refueling (remember, this means carbs and protein), will help to increase insulin sensitivity and activate muscle-growth pathways in the body. If exercising on an empty stomach makes you feel weak and nauseas have a little carbohydrate like a half a banana or a date before training. Basically, just make sure you’re exercising! If you’re not sure how to get started, find a trainer you trust, and get them to create an exercise program for you.

Re-train your brain

train brain weight lossSo often we become addicted to negative thoughts that we feel are our reality. So what if you tried to lose a few kilos once upon a time and couldn’t get down to your goal weight? Big deal. There’s no such thing as perfection, only excellence, and you need to believe in yourself that you are capable of change. Remember, failure isn’t finite, motivation isn’t forever, and consistency is key.

Don’t rely on motivation to get you to the gym, or to help you swap bread for broccoli. Motivation is an emotion just like happiness, sadness or excitement. We don’t feel the same emotion all day everyday. Humans just aren’t built like that. We can, however, be consistent in our exercise and meal planning, whether or not we feel motivated. This is what gets you up for training, this is what helps you make healthy meals, and this is what gets results. Try it; it works.

Support your thyroid

thyroid weight lossYour thyroid is a small butterfly-shaped gland that sits low on the front of your neck. The main function of the thyroid is to produce hormones that regulate metabolism, energy, cell growth and body temperature. For varying reasons, sometimes the thyroid becomes underactive (hypothyroidism) and may slow down the metabolism and make weight loss difficult. Fatigue, weight gain, cold extremities and depression are another sign of an underactive thyroid.

The first step is to make an appointment with your doc or a naturopath for a blood test to check what’s going on, but often this is an overlooked cause of otherwise unexplained weight gain or a real difficulty losing weight. Depending on the health of this crucial gland, there are beautiful herbs and nutrients to help support your thyroid and boost your metabolism such as zinc, selenium, vitamin D, iodine,

Withania and Rhodiola. A balanced diet is also crucial in order to support healthy thyroid function. For example, the thyroid hormone T4 needs selenium (found in nuts, seafood and eggs) to convert to the more active hormone T3, and zinc (found in nuts, seeds, seafood and meat) is needed for the cells to actually take up the hormone for use.

Natural support

natural herbs weight lossWhile diet and exercise are the most important weight loss aids in your tool kit, there are numerous natural supportive agents to help your journey. Gymnema is an Ayurvedic herb, which reduces sugar cravings, and almost tricks the body into thinking it’s had enough sugar, so your cravings reduce or may completely disappear. Fenugreek and Globe artichoke assist in fat metabolism, bitter melon boosts the metabolism and reduces insulin resistance, as does Goat’s rue (from which the diabetic medication Metformin is derived). Vitamin C will also boost the metabolism, and chromium and alpha-lipoic acid are two other nutrients which help to reduce sugar cravings and improve metabolic syndrome and insulin resistance states.

About the author

Cassie Mendoza JonesCassie Mendoza-Jones is a naturopath, nutritionist and herbalist who believes in the healing power of nature. Cassie founded Elevate Vitality, a boutique naturopathic clinic in the heart of Bondi Beach, to help people find their healthiest self, and is the author of Cleansed, a simple program for a life of health, ease and abundance. You can find her on FacebookTwitter and Instagram , as well as writing articles and recipes for her blog.

Cassie is qualified in Naturopathy, Nutritional Medicine, Western Herbal Medicine and Touch For Health Kinesiology. She is currently furthering her studies in Kinesiology, as well as a Master of Human Nutrition at Deakin University.

Did you enjoy this post? What have been your weight loss experiences? Would love to hear your thoughts in the comments section below… Stu

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Can we thrive without carbs?

180 Nutrition PodcastPodcast episode #4

By Guy Lawrence

Ever wondered if we can live without carbohydrates? It certainly gets a lot of stick in the press…

Shane RichardsIn this episode of The Health Sessions I catch up with Shane Richards of Holistic Foundations who chats to us about life without carbs. Shane runs a thriving community/gym with a fantastic approach around health & well-being. Shane is one of the most passionate guys I know and it is a pleasure to have him on the podcast.

Download or subscribe to us on iTunes here.


Protein supplements for a weight gain diet?

weight_gain_protein_supplementBy Guy Lawrence

The amount of times I get asked and emailed this question amazes me: Will your protein supplement help me gain weight and put on muscle?

So here are a couple of things I want you to consider before I answer this question.

1. Are you expecting to put on muscle from simply drinking a protein supplement? Or do you realise that a lot of hard work in the gym is necessary.

2. If you are training in a gym, is your weight training program constantly varied and you train your muscles to fatigue?

3. If so, are you allowing enough recovery time with the type of training you are doing? More does not necessarily mean better

I only highlight these points because because they can be easily overlooked. If you are trying to gain muscle and gain weight through diet, your training program is going to be a big part of your success. More

What makes the best protein supplement bar?

protein_supplement_barsBy Guy Lawrence

If you are reading this post, then I’m guessing you are looking for the best protein supplement bar on the market today yes? That is all well and good, but before you buy I want you to ask yourself the next three questions honestly. You will then soon know if you are purchasing the best protein bar for you.

Question 1 – Why are you buying a protein supplement bar?

Are you looking to increase your protein? Are you wanting to build lean muscle? Or are you simply wanting a healthy option with more protein and nutrients to meet your daily active needs?

It’s usually one or all of the above. Now, before you make a decision, if you are exercising regular and putting demands on your body daily, you will understand that a sound nutritional diet is paramount for success. A protein supplement is just that… A supplement. This is not going to give you all the anwsers, but it can be a convenient tool when needed if you are needing food on the run. But more importantly food that you can trust.

Question 2 – Do you honestly care about the food you put in your body?

This is very important. If you are sitting there reading this chugging on a can of coke or a redbull, this post is probably not for you.

Your recovery from exercise is as only as good as the food you put in your body 24/7. Not just post workout. You can’t out train a bad diet, and a bad diet will not help your goals long term…period. With this in mind, wouldn’t it make sense to choose a protein supplement that was healthy and free of cheap ingredients, chemicals, preservatives, artificial sweeteners and flavourings like cookies and cream, strawberry and vanilla. Yes vanilla! Flavourings including vanilla are chemically produced. Most sweeteners used in protein supplements and bars use aspartame. You can read more about that here.

All these things I’ve mentioned will put undue stress on the body over time and are not healthy. Does this seem a smart thing to be doing? Many ‘health supplements’ have slick marketing but are full of rubbish, so be cautious when purchasing.

Question 3 – Are companies being transparent with their list of ingredients?

When you are looking at a website, are the ingredients easily found and clearly listed? Have the manufactures have anything to hide? Do you recognise all the ingredients and do you consider them to be healthy?

If the company is proud of it’s products and is not trying to dupe the consumer, then they will be completely transparent. If you take a look around our website here at 180 Nutrition, you will see that we clearly list every ingredient and we even put pictures next to them.

So if you are looking for a protein supplement bar that is actually good for you, you can take a look at our ingredients here. We even sell starter pack protein bars too so you can try them first without committing to a whole box unless you like them.


Why You Should Exercise Less to Lose More Weight


By Guy Lawrence

          “Health is a resource for everyday life, not the objective of living.” -
… Health Promotion

My mate was faced with something that he felt was a serious problem, his job demanded lot’s of hours, blood, sweat and tears on a weekly basis. He loved his job but his health was beginning to suffer. He’d been at it for four years and whenever he fitted exercise into his routine it became too much and simply exhausted him.

When we met up one evening, he told me that he had a 6.30am spin class that morning with a jog lined up for the following night. He also looked like he was going to have to crawl home like a lizard as he was that tired! I did feel for him.

After discussing the food pyramid at length and coming to the conclusion it sucked, I really felt we’d need to look at his exercise regime too.

I asked him why he was exercising?

After a bit of a dumbfounded look he said he wanted to be fitter, leaner, toned and healthier. He was feeling like a slug with no backbone when he sat in his office chair and he desperately wanted it to change.

From where I was sitting, his road to greater health wasn’t looking pretty. All I could see for him was fatigue, burnout, frustration, possible injury and an attitude that said ‘screw you’ to exercise with a million justifications on why he can’t do it anymore.

Do you like the idea of exercising less & becoming a lean mean health machine in the process?

He did…

Health. It’s a simple process really

First of all, let’s clear up a little confusion. Health and fitness are not the same thing. I’ve seen many people who are pretty fit but not very healthy, and I believe their exercise regime was contributing to their poor health… Just like my friend was starting to do.

The World Health Organisation defines health as - “…a state of complete physical, mental, and social well-being and not merely the absence of disease…”

So in other words, just because you are not sick, doesn’t mean you are healthy. And the same goes for your fitness, weight loss and it’s relationship to health too.

Exercise and weight loss: What’s the deal?

Cut out the fluff and look at the facts for a moment. When a person exercises on a regular basis, more energy is needed for the body to recover hence you eat more. So…

1. The more you exercise, the more your appetite will increase.

Common sense right? When someone decides to get on a health kick, they start to exercise more and so they will naturally begin to eat more. But they generally eat more of the wrong type of food. This won’t do anyone any favours. In fact, this will cause longer-term problems.

Refined carbohydrates

My friend had pushed his body to the max for 45min. After his shower he was ravenous and unprepared, he then went an ate a big breakfast in a takeaway roll! He told me he thought it was ok to do ’cause he just earned it!!!

This isn’t going to help his recovery. Not only is he consuming poor nutrition, but by eating a lot of processed carbs like that (the big white roll), it will raise his blood sugars and create an insulin response. When the body is producing insulin, you will not burn body fat. What do most people eat in their daily diet? A lot of white processed carbs. And they wonder why they are struggling to lose weight.

This is where preparation is key.

2. All exercise benefits are gained in the recovery. Not during exercise.

Your recovery is only as good as the food you eat. Period. After stressing the body through exercise, nutrient dense food is paramount! If you eat high carb processed foods you are then feeding the appetite but not the body. This will compound with interest overtime. This is not smart as it completely undermines the benefits exercise has to offer.

3. I believe 70-80% of body composition comes from the food we eat.

Think about it for a moment. My friends love handles and pear shaped body came from mainly what he shoved down his throat on a daily basis. The other 20-30% is yes, mainly exercise, but also genetics, stress reduction and a positive attitude. If your health is the priority here, clinging onto a unhealthy lifestyle and hoping exercise will fix it is a big mistake. This will only make matters worse.

Exercise less and lose more weight

He was wanting to fit in 3-4 x 1 hour gym sessions a week, and it was already taking its toll. Now contrary to popular belief, if he wants to loose weight healthily, it’s about increasing the efficiency of his metabolism, not increasing the metabolism itself through exercise.

How lean is your engine

In other words, it’s not about making your engine run hotter. It’s about making it run smoother and more efficiently.

He is vigorously exercising in the hope of boosting his metabolism, he is also attacking it from the wrong angle. Yes he may burn a few more calories, but he’s also increased his appetite (worked up a hunger). Also, long bouts of extreme exercise increase free radicals and oxidative damage. These are directly linked with inflammation and degeneration associated with ageing, thus speeding up the process… This will also effect the immune system, leaving you vulnerable to illness… Sound healthy?

If he wants to make his engine run more efficiently and not hotter, he’ll have to look at the food he eats. The key is to keep your insulin levels in check. This is accomplished of course by eliminating our favourite friends: Sugar, starch and most processed carbohydrates. Then increasing his natural fats with each meal. If he did this he would be teaching his body to burn fat rather than sugar/carbs for fuel to get him through the day.

Thus maximising his metabolic/engine efficiency.

And of course, with 80% of his body composition coming from the food he eats and how efficiently he burns them, naturally the first thing he should focus on is his nutrition. I’ve written many posts on nutrition, so explore the blog. But here, here & here are great places to start. Even if all he did was reduce his sugar intake (and we’re not just talking about table sugar here, think bread, pasta etc) he’d be off to a flying start!

If he tackled this head on, by getting himself more organised and eating food that serves the body and not stress it, he would automatically start to feel better over time. This would have a positive outcome on his work and his stress levels. Good things would happen before he even put his runners on.

Always remember: You can never out train a bad diet.

So what now?

Armed with the above knowledge, I asked my mate why he would want to spend up to 4hrs a week in a gym when he could achieve his goals over time in probably 1 hr a week? If people want to spend hours in the gym or do a spin class that’s fine as exercise has so many benefits, but as the only tool for weight loss? Unfortunately he was struggling to fit it in as it is, and he was using sheer willpower to get himself through these intense long cardio sessions.

1 hour a week was much more appealing and realistic than 1 hour a session.

He was now beginning to see that to gain success with weight loss, it needed to be a byproduct of living a healthy lifestyle. Not living for weight loss and hoping you become healthy.

And why/what exercise should he be doing? I’ll cover it in my next post. I’ve blabbed on long enough for this one!

You can read part 2 to this post here: The best exercise for weight loss.

On a side note: I truly enjoy writing these posts, hence our frequent blog posts. At the end of the day though, these are just my thought’s and feelings around a topic I’m passionate about. I encourage everyone to do their own research and check out the facts for themselves.

If you did enjoy the post and got something from it or have something to share on the topic, I would love to hear your thought’s in the comments section below. If you feel others would benefit from this then it would be great if you could share it using one of the icons below (Facebook etc). Cheers, Guy…

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Turn yourself from hero to zero. Get the skinny on insulin resistance.

By Tania Flack

What is Insulin Resistance?

Many factors contribute to insulin resistance (IR) including poor diet and stress. It develops over time as the body gradually looses the ability to control blood sugar levels effectively. Muscle, fat and liver cells slowly become less sensitive to insulin which is used to transport glucose into the cells for energy. When a person becomes insulin resistant the body produces more and more insulin in an attempt to compensate for the cells lack of response.

Insulin is produced in the pancreas. The pancreas can eventually lose the ability to keep up with the body’s ever increasing demand for more insulin (as the cells become less sensitive to it), when this happens it marks the transition from insulin resistance to type 2 diabetes. More