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All Posts in Category: Motivation

Randomocity-Health-Podcast

Randomocity Health Podcast #13 – Let’s Get Physical – 5 Month Update

Frank “Beefcake” Munroe welcomes special guest Anthony Giordano from Randomocity Health Sponsor, Compound Health and Fitness.

This episode covers the results of Frank’s first 5 months of his Randomocity Health Fitness and Weight Loss Journey, All of the Awesome Features that Compound Health and Fitness have to Offer. Also, Anthony tells about Compound Health and Fitness’s Brand New Fitness Studio/Gym Opening This Spring!!!!

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The unknown keys to treating acne

My first trip to the make up counter was at 9 years old. Concealers, foundations, powders, acne washes, creams, gels, and toners filled my drawers. My mother found everything she could to hide my face. In hindsight, I probably looked like a child pageant contestant who did their own make up and costumes.

It wasn’t until I was 22 that I started to learn that acne needs to be healed from the inside out.

I can say with absolute confidence to anyone who thinks “oh, you don’t know what this is like” that yes, I do. If we were going to put skin on a scale of how acne prone it is, mine is a 10. I’ve made experts gasp at the sight of my face. I’m going to share with you some of the things I have learned in my own journey. In a future blog, if I can muster up the nerve, I am even going to share a picture that no one has seen. One breakout that I documented a few years ago that was so bad that I saw a friend in the gym locker room with no make-up and she literally didn’t know who I was. I’ll never forget that moment.

1. Treat the digestion:

When I see someone who has acne all month long, I always assess the digestive system. Treating constipation is crucial in the treatment of acne. Hormonally active waste products are eliminated through the liver and dumped into the digestive system. If they digestive system is stagnant, that junk gets recirculated and can cause multiple symptoms, including acne. If you are constipated, you cannot be successful in treating your skin. You must go every day.

Treat it right

2. Stop sugar:

For some, acne is aggravated by the stimulation of insulin like growth factor on the skin. This means that sugar is your biggest enemy. You MUST keep overall carbs to 120 per day, and sugar to an absolute minimum. If you have cystic acne, I’m talking to you. Fruit counts. Juices count. That coffee drink counts.

sugar? Thanks but no thanks

3. Clean the skin gently:

Consider oil cleansing, especially for adult skin. Give up the teenage acne products that burn the skin. Oil cleanse with Pracaxi oil. Spot treat with acid if you must. There are many blogs online about oil cleansing. It is easy and it works.

Clean skin gently

4. Pay attention to triggers.

Do you have a breakout every Monday morning? Maybe it’s alcohol. After a pizza? Maybe it’s cheese. If you’re not sure but you know it is food related, consider a food allergy test.
Check out my upcoming post on the 21 day acne experiment. It’s only for people who are ready to do whatever it takes.

Food triggers

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Make losing the baby weight easy!

I’m going to tell you my solution to a weight loss trend that we all still believe even though it doesn’t work. Everyone believes it by now. Low far, low carb.

So wait…removing 2 out of 3 macronutrients?? And then we say meat causes problems.

So don’t eat too much. Have protein powder.

Can’t we just say don’t eat? Everyone knows someone who has been successful doing this. I see it over the long term, and that’s why I say it’s ridiculous. The lean meat and veggies only diet is not enough. You will break down and eat desserts and sugar to compensate. Or, you’ll be perfect and start to see fun changes like hormone suppression, thyroid changes, anxiety, hair loss, low libido, depression, insomnia, and fatigue.

So how do we eat right if carbs are bad, protein is bad, and fat is bad?

Step 1:

Step 1 is always eat real food.

Step 2:

carb fast.

  • No carbs after dinner.
  • Protein and fat only in the morning. Eggs are good.
  • Mid morning have more fat if needed (like nuts)
  • Have 30 carbs at lunch
  • Have 15-30 carbs with a snack
  • Have 30 carbs by 6 pm

In a 6 hour period, you get to eat carbs 3 times. That’s not deprivation at all. For breakfast, you have fat. That’s always fun. Why does this work? Remember these tidbits:

  • The longer we go without glucose, the more we repair broken insulin / glucose balance. Only 25% of your day requires insulin balance, so you can repair for 75%.
  • We go into storage mode with too many carbs. Staying under 120 per day means you probably are not going into storage.
  • Weight gain from night time eating is triggered by insulin levels increasing while melatonin is high. Fat doesn’t trigger insulin.
  • You have 8 hours to utilize fat. You have about 2 hours to use carbs or store them.

    Storage = weight gain

This is the basic framework to rapid weight loss that works for many of my patients. I was thrilled with how easy it was after my third baby when I switched to this approach.

Keep in mind, you may still need hormone testing, thyroid testing, nutrient assessments, and a personalized plan. If you have done that and you want faster progress, this works. As always with all plans, if you do everything and nothing works, you need to have an expert test you metabolically to see why.

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Saturated fat

Ever looked at a bottle of human breast milk? What’s floating at the top? A thick layer of fat. That fat doesn’t look like olive oil, right? It looks like butter. Lard. Saturated fat. But surely there’s a little bit of “healthy” oil too, right? Some olive oil? Nope. Maybe we should give those babies a statin with that milk!

The truth is that we were designed to consume saturated fat.

If you believe that the food here on our earth is bad, and that fat in a bottle is good, you’ve seriously been duped.

Points to advertisers, and statins are your consolation prize. Whenever I talk to people about this, they always start asking me about their favorite bottled fats. Salad dressing and hummus.

Am I saying that salads and hummus are bad?!

Let’s just zoom out and get a larger perspective. What I’m saying is that nuts and olives on your salad are good. Olive oil and peanut oil on your salad are processed foods that should be thought of as a treat. How often can you have a treat? My perspective from working with many people who have healed from healed from chronic disease is this.

90% real food if you’re trying to make progress, and maybe you can do 80% if you’re just wanting to maintain your changes without further improvement. 90% of an 1800 calorie diet means 180 calories come from a source that isn’t a “real” food. Saturated fats like grass fed butter, pastured eggs, and grass fed meat can be part of your diet, and shoot for about 50% plant fats as well.

Think nuts, olives, avocado, and coconut. What about coconut oil? I can’t tell you that I’ve done a double blind study of the oil vs just the coconut. My assumption is that cracking the coconut is better, but coconut is saturated fat (more stable) and isn’t as susceptible to changing on the shelf. No fats (including coconut) in nature are exposed to air. Nuts have a shell. Avocado has a skin. Eggs have a shell. Air damages fat and makes it less healthy for us. Saturated fat doesn’t get as easily damaged by air. It’s more stable.

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deadliest thing

The deadliest thing on your plate

If you could do one single thing to slow aging, what would it be?

Get a handle on sugar.

Why is it so important?

That carb load we get from sugar simply doesn’t exist in nature. We are not designed to handle it. Without control mechanisms in our body, the sugar would quickly cause damage to every organ and every tissue, clogging all the tiny vessels and slowly suffocating your toes, eyes, kidneys, brain, heart, and genitals. Every part of you is susceptible to this. Insulin puts us into storage mode to survive, so instead of clogging our vessels, we store the sugar as fat.

The consequence is weight gain.

This year, I committed to a year without sugar. I don’t eat a whole lot anyway, but I’ve never gone a year without chocolate. Nothing else in my diet changed. So far, I’ve noticed my “set point” weight has dropped about 15 pounds (below my high school weight). My appetite is lower than ever. My sleep is better. Hormone balance is better. My mood is better. Digestion is better. My skin is better. I find myself so incredibly relieved to not desire the sugar at all. I’ve thought that maybe at the end of the year I’ll just keep going. It’s not because I don’t like sugar, I’m just like anyone else.

It just feels so much better to avoid it completely.

I know that I am one chocolate bar away from forgetting how much better I feel, so I don’t make exceptions.

Scattered Sugar image

Sugar image showing scattered sugar

I don’t expect you to quit sugar forever. My perspective is different, I see people suffering from their sugar intake all day. I get constant reminders, and I watch people suffer as they are powerless against it. I am reminded of the terrible addiction that people face and I don’t want it. I think about Type III diabetes (more in another blog) and think about my keeping my brain healthy and that alone makes me want to keep going. I see people who will trade their self-esteem, mood, energy level, weight, sleep, work function, favorite clothes, skin, hair, and teeth for sugar. They will give up anything before they give this up. Literally, people will give up their happiness because they are afraid they will be unhappy without sugar. I would argue that nearly every non-violent cause of death in the US is more likely with sugar consumption. I would argue that the biggest thing you can do to live a longer and healthier life is to cut or at least reduce sugar. We eat it because we like it and because we are addicted.

You think you’ll stop if you develop a disease caused by sugar?

Lots of people can’t. You may wonder why people smoke or drink excessively. You may look at them and think about what they are giving up for that habit. What are you giving up for sugar? What could you have if you quit it? The truth is, so many things will improve for you that you won’t even know until you try it. I will challenge you today to go for 21 days without sugar and see how it makes you feel.

For my patients, I recommend the 21 Day Sugar Detox book.

It is easy to read and has helpful recipes and ideas. If you get through that, you are just getting started on realizing that cutting the worst thing on our plate may not be that hard after all.

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