Shit We’ve Learned This Week – Leaman’s Notes

If you even remotely know Luke, you will know that he dedicates nearly every waking minute to research and study.  He’s slightly obsessed and probably needs to get a hobby.  We are attending a phlebotomy course this weekend, so we’ll have some Dracula type shit for you next week, but here are some various notes from his studies this week:


  1. Diabetics typically have low glycogen. Considering that diabetes is a disease where glucose is not entering the cell appropriately, this makes a lot of sense. How do we increase glycogen uptake for diabetics? Bodybuilding.


  1. For poor circulation, include sauna therapy in your health endeavors. Also utilize hot and spicy foods like cayenne powder and peppers. Ginkgo biloba, grapeseed extract and niacin can also be helpful. We also recommend dry brushing, which I’ve suggested in the past, but lately attending Luke Watson’s seminar brought it back to the front of my mind. Simply using a loofa and brushing your skin from outside toward the heart can be beneficial, especially for people that have problems with not sweating.


  1. If you are experiencing increases in ammonia (sweat smells like bleach), it’s possible that you might have excessive clostridia bacteria. If you are experiencing symptoms of over producing ammonia, it may be an issue with bacteria in your gut. This can be tested with a stool analysis. It could also be a breakdown in the urea cycle – find someone qualified to diagnose.


  1. Detoxification – it’s not an industry keyword. It’s a process your body is constantly doing. You can’t make your body detox…it’s already doing that. You can, however, give it the best possible chance at being efficient by making sure you do not have nutrient deficiencies. We suggest taking a quality multivitamin/mineral supplement. My recommendation is Thorne Basic Detox Nutrients.


  1. Without adequate thyroid activity, you will have reduced FAD, which is very important for energy production. B1, B2, and B3 are very important for energy production. If you are deficient in any of them, energy production is slowed down. This being said, if you have inadequate thyroid function, your ability to make FAD, an electron donor for the electron transport chain, is impaired, which will in turn slow down energy production. Again, making sure to take a quality multi, and improving thyroid function by dampening stress, is very important.


  1. NRF2 is crucial for glutathione production. It’s typically recommended to take N Acetyl Cysteine as a precursor for glutathione. This is great, but without stimulation of NRF2, your body will not make glutathione. It’s important to make sure to add NRF2 stimulators like alpha lipoic acid and sulforophane.


  1. The vagus nerve is incredibly important. The Vagus nerve is at play in fatigue, food sensitivities, gut issues, and brain fog. Things we can do to increase vagal tone? Diaphragm breathing, meditation, yoga, and aerobic activity.


  1. Gluconeogenesis is an energy hungry process. This was something that should have been common sense to me, but I never actually related it to energy balance. When undereating carbohydrates, the body will initiate a process known as gluconeogenesis. This is the process of making sugar from non-sugar things, like protein. The conversion of protein to carbohydrate requires energy, so when dieting, and especially in low carb situations, you do not want to eat low protein or lower protein. When the body needs sugar it will turn protein into sugar, so if the diet is low in protein, there is a high chance that the body will cannibalize itself to make it. Also, understand that by overeating protein in a carb and caloric deprived state, that when turning amino acids into sugar there will be a further net loss of calories due to that energy stimulated process. Not really a new concept to me as I’ve been teaching this for 10 years, but it brought a clarity to how I need to be teaching the concept.


  1. Overconsumption of fructose has been shown to not dampen ghrelin post meal and has been show to make leptin not effective. Ghrelin is one of your hunger hormones and leptin is one of your satiety hormones. Bolus doses of fructose as in high fructose syrup has been shown to lead to a desensitization of appetite control signaling, which may result in overeating. We are talking about big doses here…not like eating a piece of fruit, so relax, your banana isn’t making you fat.


  1. Number 10 is not something I’ve studied this week, but an initiative to teach specific adaptations to training. We really have to get away from the thought that cardio is just about “chasing calories” or “burning fat.” There is so much more to it than that. There are courses in program design that teach strength qualities and periodization in weightlifting. Why are these teachers not teaching about real conditioning, their adaptations, and periodization? The only person I know that is teaching this currently is Joel Jameison and myself…and I basically adapted what I know from previous learnings mixed with Joel’s ideas. For more information on Joel and his teachings, head over to It has completely changed my thinking of conditioning.

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