Thank you for this fascinating info, please keep it coming! I have the exact same question as Theresa. Can we do this at home with dumbbells etc?
Over the past few days Dr. Samhouri has been dropping knowledge bombs left and right, so much so that I wanted to get in on the action.
So today, I’ve teamed up with Dr. K to write the below article, educating you about how a strategically designed exercise program like Full Throttle Fat Loss can, believe it or not, dramatically improve digestion and lead to a plethora of other benefits that you probably never thought of. I know you’re going to enjoy it.
Digestive Exercise
By Dr. Kareem Samhouri and Joel Marion, CISSN
We all know that both diet and exercise are important to achieve optimal fat loss results, but what you may not know is how directly related exercise and digestion are-and ultimately, how a very strategic exercise program can in fact improve digestion, causing you to assimilate more nutrients, rid yourself of gastro-intestinal problems, improve overall health and lose fat more efficiently.
Over the past few days, we’ve talked a lot about the central nervous system (CNS) and how it relates to fat loss, but what we haven’t talked about much are the two different divisions of the CNS.
Parasympathetic vs. Sympathetic Activity
You may have heard, or learned at some point, about the “fight or flight” response that our nervous systems resort to when stress is present. Both of these responses (engaging in the stressor [fight] or running from the stressor [flight]) are stimulatory responses that come from our sympathetic nervous system (SNS).
During exercise, it is the sympathetic, or stimulatory portion of our nervous system that is most active. This is great, because it helps us move faster, be stronger, and exercise in a much more effective way than if we were turned “off” during exercise.
The parasympathetic nervous system (PNS) on the other hand is “calming” in nature and is responsible for the complete opposite response within the body.
Having said that, you can probably guess that the PNS is the system we want working for us most during digestion. In fact, the actions of the parasympathetic nervous system are often summarized as “rest and digest” as opposed to the “fight or flight” response of the SNS.
Okay, so let’s make some sense of all this and talk about why you actually care about the above brief science lesson.
Exercise and Digestion
As mentioned, your digestive processes function best when your “calming” parasympathetic nervous system is most active. Unfortunately, most people are almost nearly always in a heightened state of arousal (due to chronic stress), causing the SNS to continually fire and the PNS to take a back seat.
Chronic stimulation not only leads to general burn out and fatigue, but it also regularly hampers digestive activity as the PNS is constantly being overshadowed by stimulatory SNS function.
So how do we, or how can we turn “off” the stimulation in order to allow the “rest and digest” system to function at its fullest?
The answer is strategically “fatiguing” the SNS during exercise so that the PNS can reign at other times of the day. This is done via multi-energy system training.
Within your body, three energy systems are present:
1. First, your ATP-PC system (or if you prefer the fancy terminology, your Adenosine Triphosphate Phosphocarbonate system), is the energy system at work during quick, super fast, zero to ten second energy.
2. Second, the glycolitic system, thrives on sugar and carbohydrate to produce energy. This system is most at work during intense activity up to two minutes.
3. Third, your aerobic system, is predominately at work during relatively slower activities lasting longer than 2 minutes.
The beauty of a program like Full Throttle Fat Loss is that it is composed of exercises that fully and strategically tax ALL THREE energy systems.
By doing this, not only will you be burning your sugars and breaking down your carbs properly during exercise (instead of having them latch-on to your love handles), but the other side of this is that you’re actually going to wear out your sympathetic nervous system-stopping the stimulation and endorphin release-and ultimately turn on your parasympathetic while your not exercising.
This means:
- Much better digestion (as the PNS is the system responsible for proper digestion taking place)
- Better nutrient absorption (due to proper digestion cleaning out the “gunk” currently in your gastro-intestinal track)
- Immediate weight loss (resulting from the excretion of that same “gunk”)
- Reduced overall stress and your body being in the state that it’s naturally supposed to be in at “rest”
- Greater gains in lean body mass (due to more nutrients being digested and assisting in recovery and repair of muscle tissue)
- Reduced cortisol (the “stimulatory” stress hormone that results from constant SNS activation) and muscle wasting
- Reduced belly fat (cortisol is also heavily associated with abdominal fat storage)
- Improved GI comfort and alleviation of certain GI issues
- Increased overall health
- FASTER FAT LOSS
Can you now see that your nervous system controls literally EVERYTHING related to body transformation? Truly, it does.
And that’s exactly why Dr. K has created Full Throttle Fat Loss, and that’s exactly why both of us are so excited to release that very program next week.
But, we’ve got even better news for you coming as early as tomorrow… Stay tuned.
For now, if you have any questions whatsoever about today’s “Digestive Exercise” article for Kareem and I, then drop them below and we’ll be sure to answer them for you.
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62 comments - add yours
I am living proof of this. I learned the hard way but I am feeling much better with some supplements to help my adrenals,a good naturopath, and many life changes.
@ Sean:
@ Joel Marion:
Careful: Barley’s actually got gluten in it.
Interesting. I’ve been having issues with my digestive system for years (from constipation to gallstones), and never really thought of exercise as a solution to that. High stress levels probably aren’t helping my situation either. I’m looking forward to the next post.
Thanks
GREAT article. I’ve been preaching for over a decade to my clients about taxing all three of these systems during exercise. Crucial for long term health and overcoming plateaus….Keep up the good work guys!
I love ALL the great information Dr. K and Joel. Thank you for all your efforts to bring it to us. I thoroughly enjoy being able to learn some of the science behind the concepts, so please don’t stop sharing it. I’ve experienced my own health issues (haven’t we all?) and I chose an on-going path of research and learning to conquer and overcome my hurdles. Your program falls right inline with that… sharing your extensive understanding of how our bodies really work. The exercises you’ve developed make total sense and can only be beneficial to us, even for those who don’t want to know the how and why. They are easy enough to follow and kind of fun — and I say that as someone who’s looked into so many different programs but hadn’t yet gotten out of my recliner to actually “do” any of them. Wrapping Dr. K’s energy and enthusiasm around this great program is nothing short of brilliant. I’m up. I’m motivated. I’m finally moving. And thank you for that!
@ Sean:
Thanks Sean – that’s a great adjunct to our discussion above. Inversion therapy can be very beneficial – I believe we’re only starting to learn the true benefits that happen over time with that :-)
@ mick:
Ha! Isn’t that the truth, Mick?!
Look to ancient Egypt, Eastern medicine, and evolution for ideas/guidance… then enhance with today’s technology. That’s my motto!
@ Sallie:
Hey Sallie,
Maybe it’s worthwhile starting your day with your workout? It’s a lot easier to make ‘good choices’ for your body the rest of the day when you do….
hope this helps!
@ Muria:
Hey Muria,
You hit the nail on the head – take some time to balance out your ANS and you’ll find HUGE relief… stress is terrible on the body and without balance, you end up in a hyperalert state where DHEA drops and Cortisol goes up – not a good combo.
Be sure to let us know how it goes :-)
Thanks Shaun. I appreciate your vote of confidence, and it sounds like you’re teaching the right stuff – thanks for your contribution :-)
You’re very welcome,
-k
This article reinforces (in my mind) that to have a regular GI elimination schedule, that one needs to find a time/place to relax and “turn on” the PNS in order for this to occur. When we’re running late in the morning or on vacation or any other multitude of changes in life, we’re likely running on the SNS and the other gets out of whack (i.e. constipation results).
The nervous system is a powerful tool that is underutilized. There are some pretty great technologies out there to help revive your nervous system and make it more responsive. Like the approach by Dr. K.
I can definitely atest to the value of exercise to aid in digestion. Ever since I started on the program, I not had one case of indigestion, which was a regular occurence with me before.
Dr. K – Can I do DEFL at home with only an excercise ball & some bands? I don’t have a fell set of dumbbells – just sets of 2lb & 5lb. I was thinking about getting the PowerBlock SportBlock quick change dumbbells, but that won’t be for at least a few months…and those aren’t round so they won’t roll. I’m a beginner (not currently doing anything). Will I be able to get by w/o dumbbells for a few months & would the SportBlocks work for your program? If not, what’s the minimum # of dumbbells sets that I’d need? Thanks!
Getting the SNS fatigued enough can be hard to do… it’s usually more complicated than it appears. And if there are external stressors it’s even harder.
Regarding whole grains: I don’t have a gluten intolerance, but I can’t eat whole grain foods because they make my gut bleed. It’s not a lot, but it’s enough. The mechanical effect is the equivalent of swallowing a bunch of pins and needles and having them tear through my gut mucosa. Cramping, pain, some blood in the stool, etc. results. The only alternative is stuff as refined as I can get it. I’m also pretty intolerant of rice, again unless it’s really refined.
I would expect that convincing the SNS to turn off would also be beneficial for chronic inflammatory conditions like arthritis and fibromyalgia. Looking forward to more info on this. Thank you, Joel AND Dr. K.
Great article. I had to write in about one minor detail though (I have a degree in physiology and am a 1st year medical student) – the parasympathetic and sympathetic branches of the nervous system are branches of the peripheral nervous system NOT the central nervous system. Fatiguing the SNS sounds like an interesting idea- can’t wait to try it out!
Thanks Dr. K. Lots of good info to take into consideration when living a healthy lifestyle. Not just one part of the body/mind working alone ie. exercise alone or eating alone, however it’s a combination of spirit, soul and body that work together for optimum health. Looking forward to utilizing some of these principles with my clients as well as modifying the ex’s for their individual abilities.
@ Deane:
I think you may be suffering from info overload. There is a ton of information here Deane. What I do is take it a little at a time, watch it, rewatch it. Then, just start doing it! I do the exercises, paying particular attention to body mechanics. If it doesn’t feel right, I watch the video again. You really don’t have to understand everything on a cellular level. Just know that it happens if DO what you’re supposed to. Really, it’s all about the DOing. Good luck!
Hi Joel/Dr K
I have been reading your emails now for a few months and I am very keen to find out more what you offer your clients in terms of fitness programs. I live in the UK so the best what for us to communicate is via email.
Can you send me through further detailed information on how I can obtain in particular exercises plans you offer your clients using our 3 energy systems.
Many Thanks
Jade Elliot
Can someone explain to me how you put the program into action? I am accustomed to following along with a dvd, like P90X. How do you use an eformat?
@ AKgal:
hey AKgal,
Sure thing – e-programs are really no different. In this case, here’s what you’ll do:
Check out the program and learn a bit from it on Day 1.
Day 2 start Week 1 Workouts (easy login area that guides you + workout videos)
In your manual, you’ll have screenshots of the exercises, so you can always print that out and keep it with you.
You can also download the videos to an iPod or other video device, so you can watch and do wherever you go.
Does this help?
have a great day,
Kareem
@ Jade:
hey Jade,
So glad you asked!
Sure, we’ll be in contact shortly with more information. If you haven’t had a chance to download your 5 Day Fat Loss Accelerator (and get on the list where we can share this info with you), you can do so by clicking my name above.
Thanks for your interest – we’re here for you :-)
have a great day,
Kareem
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...