is perfect, at least in its relevance as a foundational principle.
If you seek physical improvement, and any one of the three
synergistic pieces is missing, you're going to wind up frustrated,
disappointed, or in a state of unjustified self-blame. So
if I've shared this concept so often, why again now?
began by revisiting synergy because it's a filter. It's a
basis for the change you seek. It's easy to get distracted,
to believe a newly discovered berry, a steam generating device,
or a remarkable new movement is going to solve all of your
physical woes . . . but reality is the guiding force that
determines whether you succeed or fail. I want you to undertand,
not only that synergy "works" because some fitness
guy said so . . . I want you to understand why you must connect
the three elements to "manage" your cellular network.
this article I'll share four simple mini-lessons, four lessons
that should be simple to grasp, four lessons that when complete
will help you understand why an alternative to synergy doesn't
exist, at least not as a fitness or weight loss solution.
#1: A neighborhood of cells
home is a unique environment. In it you have air that is different
than the air outside. What maintains the unique environment
of your home is a combination of perhaps brick or stone, plaster
or drywall, and insulation. Consider that the "barrier"
that allows the air inside to stay cooler or warmer than the
air outside. Of course, the air isn't stagnant. It moves as
the result of a powered mechanism that creates energy flow.
as your home maintains a unique environment, different than
the air outside, and different than the other homes in the
neighborhood, every cell in your body maintains a unique environment,
and together, those cells make up the organs and structures
of what you see in the mirror. The cell, although tiny, is
complex, much as each individual who would make up the mass
you'd see from a persective in the sky. Just as each such
individual would have an individual heart, each cell has its
own "power center." Also
in each cell is the "stuff" you're made of. The
cells are programmed to communicate with each other, so brain
cells can, through the network, summon muscle cells to act.
Nerve cells can carry transmissions of signals that direct
hormone producing cells to get to work. Signals, transmissions,
and impulses result in millions of micro-actions all at the
same time. It's quite a network, and as long as the programming,
the structures, and the power centers are in order, the network
results in an amazing huma machine.
enough? Let's break it down a bit more.
cell wall maintains the environment in the cell.
cell "mind" is programmed to know what to let in
through the cell wall and what to send out.
long as the cellular structure, the "stuff," the
power center, and the programming are all at their best, healthy
active vibrant cells combine to form a healthy active vibrant
let's kick it up a notch with a tiny tiny bit of science.
power center is the mitochondria, the part of the cell in
which fuel is burned and energy is created, or perhaps better
said, its the place where ingested nutrients in their cellular
form get burned as fuel. The "stuff" is called the
to the mirror and you'll see and feel the combined effect
of cytoplasm and mitochondria.
a very simplistic overview of the effects of exercise, we
can surmise that lifting weights develops muscle and aerobic
exercise increases energy capacity. If we want to better understand
the process we'll reframe the statement to say, lifting weights
causes the body to synthesize proteins differently and reshape
cellular material to create more lean body mass and aerobic
exercise creates greater power production in the power center
of every cell.
far the lesson should be simple. When we stimulate physical
change, ultimately, it takes place at the cellular level.
If you want a beautiful neighborhood, beautify the homes in
that neighborhood. If you want a beautiful body, optimize
the cells that call that body home. First lesson complete.
#2: Garbage in, garbage in
that you can envision the source of your performance and aesthetic
as a neighborhood of cells, you have to consider the three
cellular components I mentioned. The membrane
of the cell, as the walls of your home, must be well constructed
if the internal environment is going to be protected. The
material you use to construct the cell membrane comes from
the food you eat, and one of the primary roles of "the
good fats" is to serve as the raw material for cellular
structure of the cell is primarily protein,
and guess where that comes from? Yes, from the foods you eat.
Eat proteins that have been damaged in processing and your
cellular material is built from flawed material. Fail to eat
enough protein and you are going to break down cellular structures
without enough material for adequate repair.
mitochondria produce power and energy in the
presence of oxygen using fat and glucose as fuel substrates.
If you fail to take in "good fuel," or if you fail
to take enough fuel, energy suffers and protein will be used
as a fuel source. The power center can literally cannibalize
this basic understanding of fuel and material, you can surmise
that if you fail to take in the good fats, quality proteins,
and optimal protein-sparing energy substrates (good fats and
unprocessed carbohydrates) the membrane, the cellular structure,
and the energy production all suffer.
from here to eternity. If you're ingesting garbage, you cannot
possibly find the thrilling positive change you seek.
to take in adequate nutrients, and the cell degrades. Cells
still exist, but their walls become permeable, their environments
become infiltrated with toxic invaders, and energy production
begins a gradual and significant decline. If you put hydrogenated
fats, chemical preservatives, processed foods stripped of
nutrient value, and toxins into your body, your cells take
them in and hold them. The entire structure is modified and
the garbage you've consumed becomes part of you.
#3: Deciding what goes where
might not have been necessary as a frequent regimen hundreds
of years ago, but realize that the world was different then.
People moved. They didn't move around in cars or reach the
far corners of the planet using a computer and Wi-fi. Foods
weren't processed. They were grown and eaten. Livestock ate
plants grown in sunlight and moved freely through fields and
widlerness. Fish weren't raised on farms and fed pellets,
they swam in rivers and lakes eating what nature provides.
We weren't exposed to chemicals in our air, food, and water.
Bottled water and filtered air weren't even considerations.
Fresh air was not a commodity. It was . . . everywhere!
thanks in part to medicines (which is an issue all to itself),
and to developments in surgical procedures and science, our
lifespan is extended, but why settle for a longer life with
a reduced quality. You MUST exercise if you are gong to maintain
any control at all over the way your body looks, feels and
if you eat the better foods, you take in good fats, good proteins,
and ideal energy substrates, unless you require the burning
of the good fuel, and unless you ask the building material
to be turned into strong cellular tissue, the excess will
be stored as fat, the power centers decline due to an insufficient
demand, and after the age of 30 the body begins its own deterioration
through degradation of the cells.
gives you control. By asking the body to rely upon the mitochondria,
and by challenging muscle and asking the body to resist, you
program the cellular network (not your phone service) to develop
new healthy metabolism-supporting muscle. With enhanced demand
you get good at moving quality food through the digestive
system and the hungry cells absorb and use what they need.
far here's what we've learned. We become the sum total of
our cellular structures and those structures contain stuff
and a power source. We must put quality fuel into our bodies
if we're going to provide the cells material and fuel to deliver
optimal health and fitness. We must challenge muscle frequently
so our bodies become programmed to develop and maintain muscle
and to keep metabolism youthfully stoked.
#4: Pump it
break down to nutrients, and nutrients become cellular matter
and fuel. Nutrients are transported out of the digestive tract
and into the bloodstream, and then . . . they've got to move.
The cellular delivery system is the bloodstream. Much as Crush
and Squirt, the sea turtles in Finding Nemo rode the East
Australian Current, proteins, fatty acids, and energy substrates
have to travel and they're moved along powered by the cardiovascular
system. When waste products are released from cells, they
too are moved to be excreted. We expel waste through breath,
we excrete wastes through the intestinal and urinary tracts,
and we cleanse internally through a network of organs including
the liver and the lymphatic system. Failing to ensure optimal
performance of the pump leaves a broken delivery system, and
in that hungry cells are left wanting, toxic cells are left
holding more than they'd like.
something specific to optimize the efficiency of the heart
and lungs is another "must." We can call that aerobic
exercise. Interestingly, while serving the nutrient delivery
system and waste removal system, aerobic exercise also works
to repair damage to the mitochondria. Good food, muscular
challenge, and aerobic exercise. Synergy. A perfect formula.
these four lessons shared, Synergy should make perfect sense.
We become better by eating the right foods with optimal frequency.
We control the use and distribution of those foods by asking
the muscles to do a bit more than they're used to, and in
that we're rewarded with aesthetically pleasing lean bodies
with the ability to perform at high levels in whatever arenas
the owners of those bodies choose to pursue. We ensure the
cells are well fed and well cared for by doing something aerobic
to take care of the heart and lungs. Put it all together and
you get it. Synergy is the key to positive physical change.
there other lessons? Sure. I can talk about how important
it is to incorporate rotational action in an exercise program
to ensure ease of movement at any age. I can talk about how
important it is to breathe deeply and to manually stimulate
health and immune function by moving lymph through the body.
I can talk about the hamstrings, the lumbar spine, and the
challenges that come from neglect of those areas as we age.
There are many lessons . . . which is why, if you haven't
read them yet, you should download and read my Seven
Letters. They're outlined below.
those of you who live in South Florida, if you are not at
your best and you want to be, if you struggle with an unfulfilled
wish for fat loss, if conventional medicine has you medicated
for issues related to thyroid, blood sugar, or blood pressure
and you're not sure how to be proactive, or if you're simply
not living in the body you'd like to inhabit, I'm presently
accepting clients to go through my ALIVE
protocol. It's a 28-day strategically aggressive program
aimed at restoring wellness and health. If you have interest,
email me at firstname.lastname@example.org
and share no more than a paragraph describing your present
condition and your want to improve