Natural Fat Loss
Reset the Metabolic Set Point for Better Health
Oxycise - Interval Training - HIIT & EPOC Low Sugar/Carbohydrate & Fat Consumption
By: Dr. Skip Hellen ND, CNC (Health Doctor)  Rev. 8/30/2013

It may surprise most to learn that low body fat is the natural healthy state of the human body. Because of the ubiquitous toxic environment humans have created on planet earth since the industrial revolution, we are exposed 24/7 to health compromising environmental toxins. While exposure to these insidious toxic forces, learning how to properly manage internal biochemistry can return the body to a natural robust state of health and not only eliminate current internal biological toxic accumulation but stop future accumulation. This is extremely important because toxic accumulation is the foundational cause of illness and disease as well as rapid biological damage (aging)

Fat Accumulation
Most understand that bodyweight is a function of supply (caloric intake) vs. demand (calorie use). While this is a simplified way of framing this subject it is essentially accurate with a few caveats. If one consumes more calories than required for daily energy demands, the body will store the excess calories as FAT. This article reduces this relatively complex topic down to the main supply/demand foundational issues most responsible for body fat accumulation.

More oxygen = more efficient metabolism - less fat
Increased oxygen intake supercharges metabolism increasing the calorie burn rate (metabolic set point - MSP). In short, more oxygen promotes robust calorie utilization 24/7.

Less total caloric consumption with an emphasis on (carbohydrates/sugar) = less fat
Reducing high calorie consumption (carbohydrate - breads, pastas, potatoes etc.) and simple sugar (cakes, cookies, candy etc.) with an emphasis on sugar beverages (soda, processed juices, sports drinks etc.) is a must to succeed in reducing total body fat. In short, reducing or eliminating consumption of these high calorie foods dramatically lowers the total amount of calories that require burning. This oxygen supercharged metabolism not only converts the body into a fat burning machine but increases the body’s ability to repair tissues and restore optimal health. In short, the higher the metabolic set point (metabolism) the slimmer and usually the healthier one will be.

Americans consume excess refined sugar especially sugar beverages. Liquids deliver sugar very rapidly into the bloodstream making them even more damaging to health. A good way to reduce the sugar dependence intake is to substitute sugar beverage consumption (soda & sports drinks) with distilled water and other carbohydrate consumption (breads, pastas, potatoes etc.) with raw fruits. Water cleanses and detoxifies and fruits are sweet and can satisfy sweat cravings while converting the damaging affects of sweets overconsumption on health to a positive depending on the fruits and amount consumed.

Lower body fat = better health
Yes, less fat means less potential toxic accumulation. Because fat tissues are favorite excess toxin storage receptacle, lowering total fat reduces storage space thereby encouraging reduced total toxic accumulation promoting better health. Perhaps now it is becoming clearer why excess body fat is can be so health destructive. Now lets move on to how to resolve perhaps the most health damaging problems currently confronting man kind (obesity - excess body fat).

Effective tool to reduce fat and restore optimal health naturally (Oxycise)
It may be hard to believe but one of the fundamental answers to the human overweight problems and obesity is increasing oxygen intake. Yes! more oxygen less fat. When the early studies revealed that people can burn body fat by practicing simple breathing exercises mainstream scientists scoffed as the lab results seemed too good to be true. It has long been known that citrine breathing produces many physiological changes associated with metabolism hence fat accumulation. When one study found that specific deep breathing alone resulted in significantly more calories burned than bicycling, many wrote the study off as erroneous or unbelievable. After all, we breathe 24/7 while continuing to accumulate fat, how could breathing have anything to do with metabolism and fat reduction?

The latest research findings reveal a way to increase oxygen, reduce fat, and restore optimal health to those who are willing to adopt healthier behavior habits including specific breathing exercises (oxycise).
1. The level of atmospheric oxygen on planet earth has been steadily declining. A drop of .002 percent per year may seem trivial but the accumulated change over time is dramatic.
2. Humans have not evolved biologically as rapidly as the modern sedentary lifestyles.
3. The changes of modern life has alters breathing patterns, causing most humans to seldom if ever challenge physical limits required for most human history resulting in short, shallow breaths rather than deep, oxygen loading breaths. These truncated breaths pattern doesn't flood the body with oxygen (oxygen loading) – a requirement for metabolic increase supercharging the fat burning/weight loss process.

This modern oxygen deficient lifestyle trend along with increased caloric and improper (saturated fat) intake has resulted in the increasingly obese and ill health epidemic currently plaguing humans.

The good news
Researchers have discovered that oxygen-loading significantly increasing metabolic activity that burns body fat even at rest. Oxygen-loading and breathing exercise (oxycise) will produce the following health benefits.
• Supercharge metabolism by increasing metabolic set point & energy production
• Reduce fat and fat trapped toxins
• Reduce or eliminate overweight fatigue

Why proper breathing exercises (oxycise – oxygen loading) reduces fat & improves health!
1. Increased oxygen increases the metabolic set point (metabolic efficiency). The digestive tract is lined with tiny fingerlike projections called intestinal villi. Their task is to absorb calcium, iodine, essential fats, amino acids, and dozens of other metabolism-supercharging nutrients. To do this efficiently, intestinal villi require an enormous amount of oxygen – significantly more oxygen than most other tissues in the body. When oxygen is reduced (the case in around 90+% of the human population), the ability of villi to absorb nutrients plunges by 70-80%, according to research at the University of Edinburgh in the UK. When oxygen intake improves, health restoring nutrient absorption increases dramatically within minutes, quickly raising metabolic efficiency as much as 30%.
2. Increased oxygen increases levels of fat-burning energy. Weight loss and high energy are dependent on the quick conversion of food and fat into packets of usable energy called adenosine triphosphate (ATP). This occurs best when cells are bathed in slightly alkaline (pH above 7) fluids. Oxygen is an alkaline gas so deep breathing keeps cells oxygenated, helping the body maintain a slightly alkaline (above 7.0) pH. Oxygen loading (proper deep breathing) is the secret to not only optimal ATP (energy) production, but low body fat (Body Mass Index – BMI) and reduced toxic accumulation (better health).
3. Oxygen serves to remove fat-accumulated toxins. Reduction of man-made chemicals like pesticides, preservatives, heavy metals and other toxins is essential for fat reduction (weight loss). Scientists have discovered that when cellular (fat) born toxin levels raise, thyroid gland, adrenals and other metabolic and weight-regulating glands become sluggish and malfunction. To exacerbate the problem, in a natural effort to protect these vital organs, the body forms additional fat that can store more toxins. These natural biological reactions push the body toward ill health (wrong direction). While fat cells harbor toxins, they are resistant to size reduction and the more toxins contained the more resistant they become. Fat accumulated toxins must be removed to clear the path for fat reduction.
More good news!
Around 70% of these accumulated toxins are easily converted into gases that can be quickly expelled through proper deep breathing exercises. In short, proper breathing can significantly reduce the accumulated toxic load - yes, believe it or not, you can breath your way skinny. In fact, simply breathing slowly and deeply, to maximize the oxygen intake and the carbon dioxide and wastes exhalation, increases the release of fat-accumulated toxins by up to fifteen times that of normal breathing.
4. Oxygen oxidizes both toxins and body fat. This breakdown of accumulated toxins and body fat occurs when oxygen molecules combine with toxins and fat, oxidizing or burning them. Scientific research reveals that most people currently use less than 25% of their two-gallon lung capacity, which lowers the metabolic set point (low metabolism) and weight-loss potential. When people improve their breathing they improve their oxygen intake and the amount of body fat oxidized (burned) proportionately. This can double, triple even quadruple the fat burning capacity of the body.
5. Proper breathing (oxycise – oxygen loading) significantly reduces stress hormone production. Keeping the bloodstream adequately oxygenated calms the entire central nervous system by lowering production of the stress hormone Cortisol by around 50% in a few short minutes. In fact, studies reveal that simple proper breathing (oxygenation) can significantly reduce Cortisol and eliminate the need to diet. When oxygen levels are high calming the nervous system, the pancreas reduces the production of fat-storing insulin. In short the result of proper oxygenation, the body is much less likely to convert food consumption into body fat.

TEST (Oxygen Uptake Breathing Test) - Take this short quiz to check your breathing
Place one hand on your belly and the other on your chest. Slowly inhale and exhale through your nose a few times. Which hand moved? Ideally, the one on your chest stayed relatively still, while the one on your stomach moved in and out. That's the sign of deep belly breathing, the type that maximizes oxygen intake. If the hand on your chest moved more than the hand on the belly, you're breathing is shallow and is one of the signs of oxygen deprivation.

Breathing Exercise (Oxycise)
The breathing exercise oxygenates the body, increases metabolic efficiency and leads to weight/fat loss and increased energy production. By practicing regular deep breathing exercises one can increase the amount of oxygen flow through the body and expel most of the accumulated fat-trapping toxins over time. When maximum oxygen saturation is reached, the absorption of fat-burning nutrients can be four times that of low oxygen tissue saturation. Interestingly, optimal pH (7.365) balance is intimately associated with tissue oxygen saturation levels. Higher biochemical pH is alkaline and allows more oxygen absorption into body tissues which promotes burning stored fat as fuel energy. While this biochemical chain reaction is complex, realizing fat reduction and other health related benefits are not. Correct breathing techniques will bathe every cell in the body in oxygen. Perhaps the best part is the enormous health benefits start almost instantly!

Metabolic set point
The metabolic set point is the point at which metabolism naturally occurs. Metabolism is defined as chemical change in living cells by which energy is produced for vital biochemical processes, activities and new composition. Metabolic activity is literally the chemical engine of life and a vital factor in not only reducing accumulated body fat and associated toxins through rapid detoxification but by increasing general biochemical efficiency which is required to gain and maintain biochemical synergy (homeostasis) optimal health.

Shift the body into metabolic overdrive with the following simple breathing exercise. Proper deep breathing helped research study subjects’ burn significantly more calories than bicycle riding. It’s generally known that proper deep breathing alone is the best fat-burning exercise. In short, to loose weight, one must significantly increase oxygen intake (oxygen load).

Proper Breathing (a proven fat reduction strategy)
15 minutes of breathing exercises daily. These can be done in 15-1 minute sessions, 1-15 minute session or any variation in-between. The following breathing technique (oxycise), can be performed in any location and in most positions, as long as the focus is on the breathing the entire time.
Step by step;
1. Inhale - Breath in fully through the nose, relaxing the belly and take in as much air as possible.
2. Lift - While holding the breath, tighten the abdominal muscles from the bottom to pull in and lift the belly.
3. Exhale - Breathe out through the mouth (as if blowing through a straw).

See how simple this is. Of course it’s not enough to know how to oxycise, the secret is to practice it regularly (at least 15 minutes daily). To get better, more rapid results, oxycise more often. One of the best parts of oxycise is there is only one potentially negative side effect. If you become light headed during oxycising, simply stop oxycising and start again when you recover mental clarity.

Now step up to advanced biochemical management
Interval training & EPOC
EPOC stands for 'Excess Post-exercise Oxygen Consumption' and is a unique training method that distinguishes interval training superior to all other types of aerobic training for weight loss.

EPOC occurs in the body after intense physical exercise drains muscles of its energy source. This energy must be replenished which can take up to 48 hours. During this time the body has no alternative but to burn up fat reserves. After EPOC occurs, the blood cells are rushing around the belly, but & thighs, grabbing as much fat as possible to burn and use as energy for the next two days even when watching TV or sleeping. If you think this is too good to be true, there’s more good news. EPOC is only the immediate benefit. When the body experiences EPOC frequently, the body’s ability to convert energy directly into the muscle increases dramatically. The muscles ability to store energy increases, the demands for fat release increases, and interval training starts convincing the body to funnel new energy to the muscles development instead of sending it to fat storage. Interval training essentially turns the body and it’s metabolism into an extraordinary fat burning machine rather than a toxin fat storing receptacle. Fat and toxin accumulation is one of the main reasons for the current epidemic of degenerative disease (cancer, heart disease, diabetes, and osteoporosis) and rapid biological degradation (aging). All of these problems are a direct result of toxic accumulation primarily stored in body fat.

Unfortunately, most of us have been taught that low-intensity endurance aerobic exercise is the best method for burning off extra body fat. Modern research reveals this belief is simply not true. Not only is low-intensity endurance type aerobic exercise far more time consuming but it is relatively ineffective in reducing fat and very effective in consuming enormous amounts of valuable time.

High Intensity Interval Training (HIIT)
HIIT is the SECRET to rapid fat and toxic accumulation loss. Many studies have proven the incredible fat burning effects of HIIT on the body. In fact, the first few studies sighted interval training as the benchmark for rapid fat loss, after the HIIT study group lost 9 times more fat than the group doing standard (low-intensity) endurance type aerobic exercises. HIIT works so well because it incorporates EPOC.

Perhaps the biggest problem with HIIT is, as the name implies, its high intensity. Many if not most people have never experienced high intensity physical training before and consequently have no concept of what it requires (HARD WORK). While HIIT is indeed very hard work, it is short in duration compared to the long physical labor associated with standard low-intensity endurance type aerobic training. If you’re still reading, I assume you’re ready to take the next step and at least consider beginning a HIIT training program. Remember, while HIIT training is very intense, the benefits are absolutely extraordinary in terms of fat/toxin loose and optimal health restoration. No other fitness program provides the broad range of optimal health benefits as HIIT.

HIIT program:
Interval training is essentially an exercise program that consists of high intensity exercise for a period of time, followed by low intensity exercise for a period of time. These 'sets' should consist of exercises at or close to a person’s current level of physical condition and will vary widely from person to person. The secret is to increase intensity to a point where one is breathing very heavy. Then reduce intensity to recover then increase intensity again. The main idea is to push the body hard enough to significantly increase oxygen demand as the EPOC is what causes the metabolic changes that result in supercharged fat burning. This can be quantified by monitoring heart rate. During the high intensity phase of training the heart rate should go to at least twice the resting rate. Example – if the resting heart rate is 60 beats per minute (BPM), increase the heart rate to at least 120 BPM during the high intensity phase of training. It’s just that simple and work up to 7 full cycles (high (exercise) & low intensity (rest) sets per training session. Typically a full HIIT training session should take 15-20 minutes (7x30 seconds high intensity + 7x 30 seconds low intensity rest = 14 minutes total training time. Quite a difference from the traditional ½-1 hour low-intensity endurance aerobic, cardio exercise isn’t it.

While the best results occur when doing interval training for at least 15 minutes three times a week, any interval training is better than none. It’s recommended that one start slowly and working up to three 15 minute interval training sessions a week. Remember this kind of training is extremely demanding and should not be aggressively pushed at first to avoid injury. If over weight or very out of shape (long time since any training) conceder beginning program training in water (swimming) to reduce high impact joint and connective tissue problems.

Summary
Low body fat is the natural optimally healthy state of the human body. Modern humans have become sedentary, with increased caloric and fat intake along with shallow breathing habits. These habits have resulted in overweight, toxin accumulated bodies that are prone to frequent illness, degenerative disease and rapid biological degradation (aging). Reduced caloric, refined sugar and unhealthy fat consumption along with proper exercise, breathing and hydration are the cures for this problem.

Oxycising, hydrating & interval training are the answers to converting the body into a supercharged fat burning machine by raising the metabolic set point. Oxycising can be practiced nearly anywhere at any time and produces dynamic health benefits for the body. HIIT is effective because it incorporates EPOC which elevates the metabolic set point and supercharges metabolic activity. Both the above HIIT & EPOC are the best ways known to not only reduce accumulated body fat and associated toxins but increase general biochemical efficiency which is required to gain and maintain internal biochemical synergy (homeostasis) optimal health.

"Illness and disease are optional, choose not to participate" ~ Dr. Skip Hellen

Important understanding
It’s important to understand that optimal health can only be achieved and maintained when nutritional, physical, and mental requirements are met resulting in systemic biological balance (homeostasis).

The following are the cornerstones of success with anything in life, make these qualities an important part of your life strategy and you will achieve excellence in anything you do. 

   Personal responsibility encourages excellence,
character requires personal excellence,
commitment advances positive action,
discipline strengthens personal power,
tenacity promotes success ~ Dr. Skip Hellen 

OPTIMAL HEALTH ACTION STEPS
1. (Develop) a strong sense of self respect and discipline
2. (Pledge) Take the "Declaration of Health Independence" pledge
3. (Test) Complete the health assessment test (establish a personal health baseline)
4. (Decide) Set a goal to achieve personal health excellence (optimal health)
5. (Education) Learn health principles how to achieve optimum health
6. (Heath Compass) Buy a pH litmus test kit, start testing frequently – keep a test result log
7. (Manage/Adjust) Change behavior habits for best results
8. (Commitment) Stay the course until achieving personal health excellence
9. (Mentor) Help another achieve personal health excellence

Since behavior habits and nutrition are critical components of human health and longevity, denial, shortcuts and misguided beliefs can be very costly not only in terms of lost monetary wealth but in compromised health leading to rapid aging, illness, disease and death. DON’T TAKE YOUR HEALTH FOR GRANTED. IF YOU DON’T TAKE PROPER CARE OF YOUR HEALTH, WHO WILL?

The important thing to remember is consumptive habits (foods) will form the foundation of either optimal health or illness and disease. The old saying "you are what you eat" is absolutely true when it comes to health.

Developing strong personal character (respect, belief, knowledge, discipline, commitment) are the cornerstones of all personal excellence accomplishments. Taking the "Declaration of Health Independence" pledges and adopting the behavior principles solidifies a vital first step on the road to optimal health success. These pledge commitments not only help develop the skills required to accomplish the goal but better define the path to personal health excellence. The second step is purchasing a litmus test kit to accurately monitor health progress. (see below for event test kit sale)

Perhaps the hardest part of achieving optimal health is changing unhealthy behavior habits to healthy habits.

YOU provide the Courage, Dedication, Commitment and Action,
UHRI will provide the EDUCATION/KNOWLEDGE and DIRECTION

To get health help and learn more about “Mastering the Secrets of Ultimate Health” and achieve personal health excellence goals, log onto the web site below. UHRI is ready, willing, and able to help everyone achieve optimal health.

Litmus test kits are on sale for $10 (Events Only)
(A litmus test kit is an absolute must for those who are serious about ultimate health)

To learn more information on how to resolve health problems or achieve personal health excellence, refer to UHRI at www.uhealthri.com. Educational classes, programs, mentors and consultants are ready to help you achieve all your health goals including optimal health. Contact UHRI Office at - 714-969-1681

Live long, happy, ultimately health and wise

Dr. Skip Hellen