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)
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)
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
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
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
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
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 &
• Reduce fat and fat trapped toxins
• Reduce or eliminate overweight fatigue
Why proper breathing exercises (oxycise – oxygen loading) reduces fat &
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)
but low body fat (Body Mass Index – BMI) and reduced toxic accumulation
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
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
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
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
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)
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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.
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
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.
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
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.
character requires personal
commitment advances positive
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
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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
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Sense proper health habits form the foundation
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compromised health and productivity, early biological degeneration,
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