How Slow Burn Weight Training Improves Your Fertility

There are two sides to the healthy exercise coin in every fertility plan. Today we will examine the side of strength training, the counterpart to cardio.

Resistance training provides many fertility benefits. It even improves your cardiovascular health! It helps improve your muscle tone, bone density, and blood pressure. It also raises your H.D.L., or ‘good’ cholesterol. All of these are essential for fertility health.

We recommend following the program explained in the book Slow Burn. You can choose either the ‘at home’ or ‘in gym’ protocol. It is a sequence of exercises targeting the 11 different muscle groups. Leg lifts and arm curls will not be new to anyone who has worked out. What makes it different is its form and technique.

“Weight Training Crossfit Fitness Models – Must Link to https://thoroughlyreviewed.com” by ThoroughlyReviewed https://flic.kr/p/SormZD

Imagine a slow motion replay of a televised sporting event. That’s what you’ll look like when doing Slow Burn. The goal of each exercise is to work the given muscle to the point of absolute fatigue. The motto of Frederick Hahn (the author of Slow Burn) is “failure is success”. He means that you’re aiming to work each muscle to the point of complete fatigue – where you’ve burned through its total energy storage. The Slow Burn routine is structured to achieve this failure in every muscle group.

Slow Burn is designed to have a deeper effect than normal resistance exercises. It burns through the energy of *all* your muscle fibers. That is to say, the fast, medium, and slow twitch fibers. One muscle and limb at a time, you’ll fail your way to Slow Burn success. You’ll know that each exercise is complete at the point of not being able to move another inch.

How you adjust the difficulty is also unique to Slow Burn. You’re *not* aiming to increase the number of reps each week. That always stays constant between 3 and 4 reps done over a slow 60 – 90 second time frame. In other words, you change the weight to keep the reps and timing constant.

The form of each rep is a deliberately slow movement for 10 to 12 seconds on the way up, and then again on the way back down. Maintain a slow, steady, and smooth movement, without any jerking, straining, or grunting. If you go to a gym, you’ll usually see weight training techniques that rely on quick movements and momentum. This is neither the safest or most effective approach to resistance training.

The complete Slow Burn routine takes less than half an hour to complete. Best of all, it is only necessary to do once every 7 to 10 days to maximize the benefit.

The excuse of “not enough time for exercise” disappears in light of Slow Burn. It only takes 30 minutes once every 7 to 10 days, and you can do it at home. It is safer and more thorough than typical strength training. It works through all 3 layers of your muscle, which regular weight exercises does not do. It is an essential component for your successful natural fertility plan.

 

This topic is further explored in Step 5 of The 8 Steps to Natural Fertility Your Doctor Doesn’t Know About.

You can download your free copy here.

Cardio Exercise for Fertility

Having a balanced approach to exercise is necessary for your successful fertility plan. The two main forms of exercise – cardio and strength training – form a polarity. There’s another polarity contained within cardio. It’s based on intensity — short bursts of activity alternated with longer stretches of recovery.

Dr. Al Sears wrote Pace: The 12-Minute Fitness Revolution, which formalized this idea. Cardio is most beneficial when done in cycles of high and low intensity. Each cycle has 30 seconds of high intensity followed by 90 seconds of slow or recovery pace.

“Stopwatch” by Ansgar Koreng https://flic.kr/p/2bx7VNy

Let’s take running as an example. The idea of PACE is to do a full out sprint for 30 seconds, followed by 90 seconds of moderate walking pace. The entire PACE routine consists of 8 such interval pairs. Begin and end with 5 minutes of stretching and warm up. You can do this whole sequence in under 30 minutes! Doing about 3 cycles of this each week is plenty to keep you in good cardio health. As your endurance increases, your heart and respiration will have better recovery time. You can apply this format of intervals to any form of cardio exercise that you like. As long as you overlay these intervals, you’ll get the benefits.

PACE, or interval training, is way more beneficial than longer form endurance exercise. Our ancient physiology is not designed to run at high intensity for extended periods. When we do, the message we give our physiology is “I’m in big trouble! Run for your life from the sabre-toothed tiger!” This bad news triggers your stress physiology. It spreads through your entire hormonal system like a social media meme.

Interval training doesn’t create this physiological stress. It is a safe and natural way to increase your level of HGH (human growth hormone). You may be familiar with HGH and its use in fertility treatments. When you apply intervals to your cardio, you benefit from a healthy level of stress that is stimulating, rather than damaging. As always, the difference between medicine and poison is in the dosage.

 

This topic is further explored in Step 5 of The 8 Steps to Natural Fertility Your Doctor Doesn’t Know About.

You can download your free copy here.

Goji Your Sperm and Egg Health

The goji berry, also called the wolfberry, is a bright orange-red berry that comes from a shrub that’s native to China. In Asia, goji berries have been eaten for generations in the hope of living longer.

Hawaiian Goji Berries (Lycium sandwicense) by Forest Starr and Kim Starr https://flic.kr/p/SNAMsq

They’ve been known to elevate mood and also libido given their hormone balancing qualities. Goji berries help to improve fertility by increasing blood flow to the free-floating embryo affecting the likelihood of implantation by thickening uterine lining.

You can also strengthen the immune system with this powerful antioxidant. This is important when correcting the bioterrain of the host receiving new life. Goji berries promote healthy new cell growth and protect the liver. They boost energy levels, even in times of stress and fatigue.

Goji Berries as Nutrient Rich Superfood

Amongst the many essential antioxidants, amino acids and numerous minerals, there are two main elements in the goji berry that stand out:

    • L-Arginine.
    • Zinc.

L-­Arginine improves the reproductive health of both men and women by:

  • Increasing blood circulation to the uterus, ovaries and genitals.
  • Increases Nitric Oxide levels ­- supports healthy inflammation levels which may help to prevent uterine fertility issues such as fibroids, endometriosis and PCOS.
  • Supports normal sperm production and motility.
  • Encourages better production of cervical mucus through improved blood flow.
  • Supports a healthy libido.

Equally as important, zinc is necessary in the production of protein and DNA as well as the operation in over a hundred different enzymes. In addition, this super nutrient also carries out central cell functions including repair, growth and membrane transport.

For women, zinc helps with:

  • Mature egg production that are ripe for fertilization.
  • Maintaining proper follicular fluid levels for eggs to travel successfully through the fallopian tubes and into the uterus for implantation.
  • Hormone stability for estrogen, progesterone and testosterone levels stable throughout the entire menstrual cycle.

For men, zinc is necessary for:

  • the creation of the outer membrane and tail of a sperm. Without it, the sperm cannot mature to a stage that gives them the mobility and strength to make the long journey through the vagina, cervix and into the uterus for fertilization to take place.
  • Chromosomal changes: low levels of zinc may also be the reason for chromosomal defects in the sperm, which could cause a miscarriage even if fertilization and implantation do take place.

 

This topic is further explored in Step 3 of The 8 Steps to Natural Fertility Your Doctor Doesn’t Know About.

You can download your free copy here.

Nuts and Seeds for Fertility

Nuts and seeds are some of the most nutrient dense and delicious foods on earth. They are an important part of fertility nutrition, pregnancy nutrition, and beyond, because they supply the body with ample fiber, protein, minerals and essential fatty acids. Proteins are required for building and repair of the body’s tissues in general, and baby-making in particular. The amino acids that make up protein are the building blocks of the body’s cells, and is also an excellent source of energy.

“nuts” by theilr https://flic.kr/p/djKiZh

You’ll need to know how to consume and store nuts and seeds for fertility health. All nuts and seeds should be consumed in their raw form, or as close to raw as possible, to ensure all nutrients stay intact. Essential fatty acids and zinc are especially sensitive to heat and can be destroyed when heated.

Nuts and seeds with the highest content of protein (per ounce) :

  • Peanuts 6.7 g
  • Sunflower seeds 6 g
  • Flax Seeds 6 g
  • Almonds 6 g
  • Sesame seeds 5 g
  • Walnuts 4 g

How Omega-3 Essential Fatty Acid supports fertility:

  • Regulate hormones.
  • Increase cervical mucous production.
  • Promote ovulation and improve the quality of the uterus by increasing the blood flow to the reproductive organs.
  • It helps to regulate the inflammatory response, thereby aiding fertility issues such as endometriosis, PCOS, and uterine fibroids.
  • It’s important for proper sperm production.
  • In pregnancy, omega-3 EFA can help support proper nervous system and brain development.

The best nuts and seeds for omega 3 are:

  • Walnuts – 1/4 cup = 2,270mg
  • Flax seeds – 2 Tbs = 3,510mg
  • Hemp seeds – 3 Tbs = 3,000mg
  • Chia seeds – 1Tbs = 2,300mg

Zinc

  • Zinc works with more than 300 different enzymes in the body to keep it running smoothly. It is important for fertility because it plays an important role in proper development of ova and sperm, hormonal balance, prevention of chromosomal defects, and prevention of recurrent miscarriage.

The best nuts and seeds for zinc are:

  • Pumpkin – 1/4 cup = 2.7mg
  • Sesame – 1/4 cup =2.8mg

Vitamin E

  • This vitamin is essential to fertility. In fact, the chemical name for the most active form of vitamin alpha-tocopherol comes from the work tokos which means “offspring,” and phero, which means “to bear”. So in order to bear children, you must have adequate levels of vitamin E. Vitamin E is an antioxidant which has been shown to be supportive of nerve cells, red blood cells, the liver and the immune system.

The best nuts and seeds for vitamin E are:

  • Sunflower Seeds – 1/4 cup = 18.10mg
  • Almonds – 1/4 cup = 8.97mg

How to Get the Most Out of Your Nuts and Seeds

  • Eat nuts and seeds that are organic and raw (see more below if you are sensitive to raw nuts).
  • Purchase nuts still in their shell.
  • Choose raw nut and seed butters or make your own.
  • Grind small fresh seeds like flax, chia, sesame to get the full benefits. That’s because small seeds usually pass through the digestive tract undigested.
  • Sprout raw nuts to help your body to digest them.
  • Make your own nut and seed milks.
  • Purchase nuts & seeds that have been stored in the refrigerated section of the store. This is more common in health foods stores.
  • For longer-term storage, keep in an airtight glass container in the fridge or freezer.

What to Avoid:

  • Avoid roasted nuts and seeds, especially those roasted in oil. Nuts roasted in oil may be high in free radicals, which damages cellular health. Dry roasted is better, but raw or sprouted is best.
  • Avoid salted nuts and seeds, unless you lightly salt them right before eating. The salt for soaking in brine water is fine.
  • Avoid purchasing nuts and seeds that have been stored on the shelf. The oils go rancid quite quickly.
  • Avoid roasted nut and seed and butters made from them.

Important Note About Peanut Allergy & Pregnancy:

  • Allergies to peanuts are serious. Some studies suggest that when a pregnant woman consumes peanut products, the fetus may be exposed to peanut allergens. This means a developing baby may be at higher risk for developing a peanut allergy later in life. This is especially concerning for parents with peanut allergy. It is suggested that pregnant mothers with a family history of peanut allergy on either side of the baby’s family, should avoid eating peanut products during pregnancy and breastfeeding.

 

This topic is further explored in Step 3 of The 8 Steps to Natural Fertility Your Doctor Doesn’t Know About.

You can download your free copy here.

Why You Need ‘Living Water’ On Your Fertility Plan

Is the water you’re drinking full of life? The critical aspect to water quality is the degree to which it is ‘alive’ or ‘dead.’ We have to go back to the topic of minerals again to understand the meaning of “living” water. The highest definition we can give for cellular health is ‘a free flow of energy’. This depends on the mineral balance in the water molecules.

“black light” by David DeHetre https://flic.kr/p/8Dajhd

The words ‘hydration’ and ‘hydrogen’ share the same roots. These are ‘hydra’ (water) and ‘gen’ (generative energy). The transfer of hydrogen electrons at the cellular level is the flow of life energy. Water is the biochemical basis of life. It is identical with life itself.

This connects to our previous discussion on the pH balance of your diet and lifestyle. The term “pH” stands for “potential for hydrogen” . Your water needs to activate this potential, just as your diet and lifestyle do. This is another form of the concept of “alkalinity”, as applied to the quality of your water.

The contaminants in water create the toxicity and hormone disruption that you’d expect. Not only that, but they also kill its “aliveness.” They impede the free-flow of hydrogen ions. You could be drinking lots of water but still starving your cells of energy! In addition to drinking enough water, you need to ensure it is good quality, clean water.

We’ll be bumping into this topic again very shortly. In the meantime, stay hydrated with good quality water! It is not optional on your fertility plan.

 

This topic is further explored in Step 4 of The 8 Steps to Natural Fertility Your Doctor Doesn’t Know About.

You can download your free copy here.

Which Water Should I Drink?

What is the best source of healthy water? Believe me when I say, we’ve been studying the answer to this question for the last 20 years!

“waterfall” by Gerard Coyne https://flic.kr/p/qezt59

We recommend using distilled water plus a high-quality carbon filter. This ensures that there are no contaminants remaining in your water.

Distillation mimics the natural cycle of water in nature. Finally, your water should be “re-enlivened.” This means your water needs to be “infused” with life energy and alkaline properties to make it ideal for your health and ultimate conception.

To re-enliven your water after distillation, use at least one of the following:

1) Himalayan solé brine (Yes, the same one from Chapter 2). The rich mineral blend will restructure the water.

2) Create a vortex. Stir your water to create a tornado-like vortex. This gives the molecular structure of your water the freedom to reorganize itself. Then it can regroup according to its innate living form.

3) Use a product such as Dr. Willard’s “Willard Water” or “Megahydrate”. They help to increase available free hydrogen. Fresh lemon juice in water accomplishes this, as well.

Hopefully, you are as excited as we are and full of gratitude that we’re at the point where we can share with you 20 years of research most Doctors, both allopathic and alternative, don’t know about.  By following our blog posts, you can up your fertility quotient exponentially, starting with re-enlivened water.

 

This topic is further explored in Step 4 of The 8 Steps to Natural Fertility Your Doctor Doesn’t Know About.

You can download your free copy here.

Water Tastes Boring! Does My Coffee Count Towards Hydration?

“Does the Water in My Coffee Count?”

“Impact Hub, Munich, Germany” by jgbarah https://flic.kr/p/NZqPZ5

Our patients often assume that every liquid is hydrating. Coffee, tea, soft drinks, juice  — “They contain water, right?” This assumption is dead wrong. They’re not really hydrating. In fact, some of these beverages are dehydrating.

They contain too high a concentration of TDS (total dissolved solids). This means that they do not provide the desired effect of hydration. The high concentration of TDS blocks the transfer of hydrogen ions.

Some beverages actually dehydrate you. You may be losing ground with each cup! We use the rough calculation that each cup of coffee, tea, or soft drink will take TWO cups of water just to get you back to zero. For example, if you drink two cups of coffee per day, it will take four cups of water to neutralize them. That’s four cups on top of your basic need for daily water intake!

Herbal tea, by the way, is not bad for you. It provides a combination of nutritional and medicinal benefits. Due to its TDS level, it won’t provide as much hydration as pure water.

Do you remember our previous discussion about noticing satisfaction as a guiding signal when you eat? Satisfaction is a very positive body signal that tells you when your nutritional needs have been met. “Thirst”, in a similar sense, is a danger signal. It is the signal your body sends meaning the opposite of satisfaction.

If you only “drink when you’re thirsty”, you are “red-lining” it. Your body is in a state of chronic dehydration, in that case. The sensation of thirst is not healthy, but a big warning signal. Dr. Batmanghelidj explains this in his book Your Body’s Many Cries For Water: You’re Not Sick; You’re Thirsty: Don’t Treat Thirst with Medications. Those “cries for water” are some of the earliest signs of chronic illness.

Drink, drink, drink properly pH balanced and enlivened water and you’ll help to kick your fertility struggles to the curb. As you reverse course away from cellular dehydration, your body will begin to enjoy, and even crave the taste of pure water.

 

This topic is further explored in Step of The 8 Steps to Natural Fertility Your Doctor Doesn’t Know About.

You can download your free copy here.

“Pinch Me!” (and other ways to know if you’re staying hydrated)

Diet and lifestyle are one of the pillars of a successful fertility plan. Hydration is the foundation for good diet and lifestyle. Every physiological function, and every cell in your body can’t run without water.

How much water do you need? On average women need just over two liters of water a day to maintain health. Men need closer to three. Even more if you’re exercising, or out in the sun sweating.

Pinch me! Or rather, I meant to say – do you know about the pinch test? It’s one basic way to test for proper hydration. Give a gentle pull to the skin on the back of your hand and then release.

“Pinch!” by Jinx! https://flic.kr/p/8q8EWX

Observe how fast or slow your skin goes back to a normal flush state. The faster your skin returns, the better your hydration. If it’s too slow  — drink, drink, drink!

Most of our patients tell us that they are afraid to drink this much water. They’re worried that they’ll end up in the washroom all day. This can be true, especially if you increase your water intake too fast.

It’s better to increase at a slow, steady pace. Over time, your cells will allow more water to penetrate your cells, and you’ll only need to pee a handful of times over the whole day. Imagine what it takes to soften a dried out sea sponge.

Another way to observe your level of hydration is in the color of your urine. Upon waking, your pee should be a dark yellow. That’s because you’re not hydrating during the night. By mid-morning, your urine should be a pale golden color and remain that way for the rest of the day. That’s one of the simplest ways to keep track.

Early warning signs of dehydration include weakness, excessive sweating, dizziness and confusion. Stay on top of your hydration throughout the day by keeping an eye on these two indicators.

 

This topic is further explored in Step 4 of The 8 Steps to Natural Fertility Your Doctor Doesn’t Know About.

You can download your free copy here.

Which Fruits, Vegetables, Grains, Nuts and Seeds Should I eat on my fertility plan?

“Don’t wait until you’re pregnant to improve your eating habits. What’s good for your future baby is the same diet that’s good for making the baby in the first place. Healthy conception, healthy pregnancy, healthy baby – healthy diet is critical at every stage!”

This is the advice we give to all our fertility clients.

As it happens, the healthiest pregnancy diet is not different from a natural fertility diet.

When trying to conceive, pay attention to getting more whole foods into your daily diet. Creating a healthy baby demands the same conditions as conception, pregnancy, delivery and breastfeeding. Men and women both follow the same fertility diet principles. Food and fertility are intimately linked.

A diet that is 80% raw food, along with some healthy organic meat and dairy choices works best.

Nutritional deficiencies can cause menstrual irregularities in women, and lower sperm count in men. The fertility of both men and women depends on the bioavailability of essential nutrients, such as zinc, magnesium, vitamin C, E, and folic acid.

What are the best plant-based foods to help with your natural fertility?

  • Dark leafy greens like spinach, romaine, arugula, and broccoli are high in folate, and B vitamins. Studies have shown they improve ovulation and sperm count. Men who get higher doses of folate make healthier sperm, potentially reducing the chances of miscarriage or genetic problems in the baby.
  • Pumpkin Seeds are high in non-heme iron, the type of iron found in certain plant food and iron-fortified foods. One study found that women who regularly took an iron supplement (which is non-heme iron) were 40 percent less likely to have trouble getting pregnant than those who didn’t take iron. Toast pumpkin seeds in the oven for a crunchy (and fertility-boosting) snack.
  • Whole grains prepared in the traditional ways – methods of pre-soaking and sprouting grains activate all the healthy benefits of grains, while minimizing their negative effects.
  • Beans! That magical food. Researchers at the Harvard School of Public Health looked at nearly 19,000 female nurses who were actively trying to get pregnant and found that infertility was 39 percent more likely in women with the highest intake of animal protein. But women who ate a lot of plant protein were substantially less likely to have trouble trying to conceive. So throw garbanzo beans into a salad, or make a vegetarian chili. Don’t like beans? Lentils, tofu, natto, tempeh, miso and nuts are good plant-based proteins as well.
  • Acai, Goji, raspberries, strawberries, and blueberries are fertility superfoods. Compared to other fruit, they are low-glycemic, anti-inflammatory, and of benefit to every step of getting pregnant. They promote timely ovulation and healthy eggs, and the lining of the uterus healthy and strong. They are high in vitamin C and magnesium, beneficial for male fertility and testosterone production.
  • Nuts (and seeds) are some of the most nutrient dense and delicious foods on earth. They are an important part of fertility nutrition because they supply the body with ample fiber, protein, minerals and essential fatty acids. Proteins are required for building and repair of the body’s tissues. This includes a growing baby in its mother’s womb. The amino acids that make up protein are the building blocks of the body’s cells, including those of your baby. Protein is also an excellent source of energy. Almonds, and walnuts are two of the highest sources of protein from nuts.

 

This topic is further explored in Step 3 of The 8 Steps to Natural Fertility Your Doctor Doesn’t Know About.

You can download your free copy here.

Calcium and Magnesium for Fertility

Minerals are the scaffolding of your being. Think of it like the framework of a well-constructed house. If the walls, roof and basement are sound, you will be able to live a safe, happy healthy life inside your home. It’s the same for a babe wanting to take up residence inside you. Your superstructure is literally held together by minerals.

Two of the most important minerals to be cognizant of are magnesium and calcium. ‘Cal/Mag’ helps fortify your robust, boney shell. They’re instrumental to other conception-related function, as well:

Magnesium:

  • Fertility depends on healthy levels of magnesium. Address any deficiency before conception. It is also crucial for maintaining a healthy pregnancy. Plummeting blood sugar is a symptom of low magnesium. It causes the nausea and vomiting of the dreaded morning sickness.

Calcium:

  • Calcium is a vital ingredient in triggering the growth process in embryos. The more calcium in the surrounding fluid, the better.
  • The healthy female reproductive tract needs to be rich in minerals, especially calcium. One reason an alkaline environment is so essential to fertility is in what it does to the sperm. When it’s time to penetrate the egg, the sperm makes an abrupt shift from its slow, steady swim pattern. Its tail now uses a whip-cracking snap to thrust itself into the egg! Absorbing calcium is one of the main minerals that allows this change.

Natural fertility and conception are dependent on calcium and magnesium. The foundation for a natural fertility plan is a mineral-rich, alkaline system. You need this if your goal is to have a birth announcement in nine months time.

 

This topic is further explored in Chapter 7 of The 8 Steps to Natural Fertility Your Doctor Doesn’t Know About.

You can download your free copy here.