The SHN #66: Weight Loss, Local Gyms, and Multivitamins

Welcome back to The Synergetic Health Newsletter! 

In this edition, we’ll explore why you want to take it slow with fat loss.

After that, an ode to the importance of local boutique gyms.

Then comes a review of if multivitamins are worth taking.

Finally, I’ll include some links to things I’ve found particularly interesting recently.

🏝️ The sun has set on my three weeks on Siargao island, as I fly out to Manila today to visit the most densely populated city in the world.

My time in the “surf capital of the Philippines” will be remembered fondly. I met some great people from all around the world, got in touch with the rhythms of Mother Nature, soaked up the sea and the sand, and really lived the laid-back beach lifestyle that has always had much appeal to me.

It’s obvious to me why there exists “The Curse of Siargao”— a tale told that when you come to the island for the first time, you either don’t want to leave or will pledge to return.

In stark contrast, Manila is a hectic city with 184,000 people per square mile— compared to just 29,100 for NYC, a 6.3x more dense environment. (Manhattan alone is ~71,341 per square mile).

Known for the friendliness of its inhabitants, family-oriented culture, karaoke, Catholicism, and mall-loving culture— perhaps the most ingrained trait is its resilience- as Manila is the city prone to more natural disasters than any other on Earth.

According to the UN, it is the only metropolis in the world that is vulnerable to all six classifications— earthquakes, volcanic eruptions, tsunamis, floods, typhoons, and landslides. Fingers crossed this rainy season won’t lead to any of these while I’m there!

⚠️ The Dangers of Rapid Weight Loss

In our society, we often praise people who lose a bunch of weight fast. See “The Biggest Loser” and the comments section of any drastic before and after picture on Instagram.

However, that rapid weight loss can have unexpected and harmful consequences. Let's explore why a slower, more gradual approach to weight loss is the healthier choice.

The Toxic Truth About Fat Loss

When we lose weight, particularly at a fast pace, we're not just shedding pounds – we're also releasing stored toxins into our bloodstream. Christian Yordanov, in his book "How to Actually Live Longer," explains that human fat tissue acts as a reservoir for various environmental contaminants, especially persistent organic pollutants (POPs).

These POPs, once released, can wreak havoc on our bodies. As Yordanov states, "POPs released during weight loss could negatively affect the resting metabolic rate, the oxidative potential of skeletal muscle, and thyroid hormone levels."

• Lowered resting metabolic rate: This means your body burns fewer calories at rest, making it harder to maintain weight loss or continue losing weight. A slower metabolism can lead to easier weight gain in the future and may contribute to feelings of fatigue or low energy.

• Reduced oxidative potential of skeletal muscle: This decrease in muscle efficiency can lead to reduced endurance, strength, and overall physical performance. It may also contribute to increased fatigue and a decreased ability to burn calories during exercise.

• Disrupted thyroid hormone levels: The thyroid gland plays a crucial role in regulating metabolism, energy production, and numerous other bodily functions. Disruptions to thyroid hormone levels can lead to a range of issues including fatigue, weight gain, mood changes, and even more serious health problems if left unchecked.

The Metabolic Slowdown

One of the most significant drawbacks of rapid weight loss is its impact on our metabolism. When we lose weight too quickly, our bodies perceive this as a threat and respond by slowing down our metabolic rate. (Yes, both the release of POP’s AND fast weight loss slow the metabolic rate)

This metabolic slowdown means our bodies burn fewer calories at rest, making it increasingly difficult to maintain weight loss or continue losing weight. Ironically, this can lead to weight regain once we return to normal eating patterns, creating a frustrating yo-yo effect. This is why all the contenders on The Biggest Loser regained their weight.

Stress on the Body

Rapid weight loss places considerable stress on our bodies. As Yordanov points out, there's "much stress and damage [that] occurs during rapid weight loss." This stress is often the result of extreme measures such as severe calorie restriction, prolonged fasting, or excessive exercise.

While these methods might show quick results on the scale, they can lead to long-term health issues and are often unsustainable.

The Case for Slow and Steady Weight Loss

Given these potential risks, a slower, more gradual approach to weight loss emerges as the healthier option. Here's why:

• Less Toxin Release: Gradual weight loss allows your body to process and eliminate toxins more effectively, reducing their potential harmful effects.

• Metabolic Preservation: A slower pace of weight loss is less likely to trigger the metabolic slowdown associated with rapid weight loss.

• Sustainable Habits: Gradual weight loss often involves developing healthier, long-term habits rather than relying on extreme, short-term measures.

• Muscle Preservation: Slower weight loss, especially when combined with strength training, helps preserve lean muscle mass, which is crucial for maintaining a healthy metabolism.

Recommendations for Healthy Weight Loss

Based on Yordanov's insights, here are some recommendations for a healthier approach to weight loss:

• Focus on overall health improvement rather than just weight loss.

• Aim for a moderate reduction in fat intake (to about 15-20% of total calories) to encourage your body to use its fat stores. Reducing fat content is better than reducing carbohydrate intake!

• Gradually increase physical activity, with an emphasis on walking and muscle-building exercises.

• Consider regular sauna sessions to help eliminate toxins more efficiently.

• Be patient. Remember, it likely took time to gain the weight, so losing it healthily will also take time.

Conclusion

While the allure of rapid weight loss is understandable, the potential risks to our health and long-term weight management goals make it a less desirable option. Everyone wants the quick fix and fast results, but it turns out:

Slow and steady really does win the race 🐢

🏋🏼‍♀️ A Case For Local Boutique Gyms

I spent fifteen years training in, managing, and/or owning a “boutique” gym in New York City.

For those unfamiliar with the term, a 'boutique gym' refers to a smaller, more intimate fitness space that focuses on personalized instruction in one-on-one or small group formats. Unlike large commercial gyms with monthly memberships, boutique gyms foster a close-knit community where everyone knows each other, creating a supportive environment for achieving fitness goals.

The gym Vinnie Laspina and I opened, The Fitness Office, is still thriving on the Upper East Side thanks to his dedication— offering an enjoyable space where clients work with personal trainers to to both learn how to exercise, build skeletal muscle, or reach a specific health/fitness goal. I miss this environment!

Recently, a Kentucky-based personal trainer who I’ve been following for years, Lucy Hendricks, wrote a perfect article about these gyms and their importance in society, “Longevity and quality of life: a case for local boutique gyms.”

In it, Hendricks argues for the critical importance of building and maintaining skeletal muscle mass, especially as we age. She contends that many people underestimate the significance of muscle health, leading to a host of preventable issues in later life.

The article discusses several negative outcomes associated with neglecting muscle health and living a sedentary lifestyle. These include increased medical expenses, declining mental health, reduced independence, strained relationships, and a diminished quality of life in one's later years.

Hendricks emphasizes that these outcomes are not inevitable consequences of aging but can be mitigated through proper nutrition and exercise. This aligns with what I discussed in a previous newsletter about Dr. Gabrielle Lyon's book, 'Forever Strong,' which also emphasizes the critical role of muscle health in overall well-being and longevity."

She notes that modern lifestyles have become increasingly sedentary due to technological advancements and changes in diet. This shift has made strength training more crucial than ever before. Hendricks proposes that local boutique gyms offer the best solution to this problem, providing guided strength training in a supportive environment.

However, she points out that there's a lack of recognition for the value of professional guidance in strength training, both in the medical community and society at large. This oversight often leads people to dismiss the importance of investing in personal training, trapping many in sedentary lifestyles.

Hendricks criticizes the lack of government support for gyms, contrasting it with the tax incentives and subsidies often given to industries like alcohol, tobacco, and fast food (this made me mad when reading). She argues that this disparity limits gyms' ability to help more people and transform communities, despite offering life-changing services.

Gyms like The Fitness Office in NYC and Hendricks’ gym Enhancing Life Personal Training provide a supportive community that can be crucial in helping individuals overcome natural challenges. She describes these gyms as becoming an extension of one's family, offering support and encouragement when needed most.

For me, my clients absolutely felt like family. I had four clients that trained with me for at least 12 years— which is unheard of in the big-box gyms like LA Fitness or Equinox. These were among the most beneficial and rewarding relationships of my life.

I must echo Hendricks’ argument for the importance of strength training in maintaining health and quality of life as we age as well as her advocation for greater recognition and support for local boutique gyms. I know from firsthand experience how vital a role they play in helping individuals build and maintain muscle mass and improving movement ability, thereby improving their overall health and independence in later years.

I appreciate Hendricks for writing this article in support of local gyms and I hope someone gets inspired to hire a personal trainer to get started on building some muscle 💪

💊 Are Multivitamins Actually Useful?

A new large study on multivitamins has made the rounds on the interwebs recently, showing mixed results for longevity, but also that they offer clear benefits for overall health. Instead of attempting to decipher every study myself, I look to trusted experts who can break down the research into digestible insights.

In this case it was Chris Masterjohn, PHD, who broke down the study and all related studies on multivitamins in an easy to understand way. He analyzes that they may not significantly extend lifespan, but they can improve quality of life by:

• Reducing high blood pressure

• Enhancing cognitive function and mental health

• Boosting the immune system

• Supporting healthy pregnancies

However, multivitamins have limitations:

• They can't contain adequate amounts of all essential nutrients (e.g., potassium)

• Some use inferior forms of nutrients

• They're not tailored to individual needs

For optimal nutrition, consider these practical steps:

• Prioritize nutrient-dense foods:

  1-2 oz of liver daily

  1-2 oysters daily

  1-2 tbsp of unfortified nutritional yeast

• Vitamin C-rich foods (e.g., bell peppers, strawberries)

• Potassium-rich foods (e.g., legumes, potatoes, lean meats)

• Track your diet using Cronometer to identify nutrient gaps

• Consider a Comprehensive Nutritional Screening for personalized insights

If optimizing your diet seems overwhelming, Masterjohn advises choosing a high-quality multivitamin like Adapt Naturals or Seeking Health Optimal Multivitamin Chewable. A regular grocery store multivitamin would be the next choice for someone unable to get all their nutrition from food sources.

While a basic multivitamin can provide some benefits, it's not a substitute for a balanced, nutrient-rich diet. The food-first approach, combined with targeted supplementation when necessary, offers the best chance for improving both healthspan and lifespan.

𝕏 Thread of the Week

📱 Heavy Tablet Use Leads to Emotional Issues in Children: A recent study explored the relationship between tablet use and emotional regulation in preschool-aged children. Following 315 children from ages 3.5 to 5.5 years during the COVID-19 pandemic, researchers found a concerning cycle: increased tablet use at age 3.5 was associated with more expressions of anger and frustration at age 4.5, which in turn led to higher tablet use at age 5.5.

For parents, this underscores the importance of monitoring and limiting young children's tablet use, encouraging alternative activities that promote emotional regulation, and being aware that tablet use may both result from and contribute to emotional challenges in young children. As professor Adam Grant says, “Digital soothing is not a substitute for teaching emotion regulation.”

🍟 Fast Food, Money, and Metabolic Disease—An American Trifecta: This article discusses the complex relationship between fast food, economic systems, and public health. The fast food industry, while providing jobs and affordable meals, contributes significantly to metabolic diseases and environmental degradation. Fast food is part of a vast economic engine, generating billions in revenue and employing millions. However, its true cost extends beyond immediate profits.

The consumption of these highly processed foods is linked to chronic illnesses like obesity, type 2 diabetes, and heart disease, driving healthcare costs into the billions. Moreover, the production of fast food ingredients involves environmentally damaging practices, including the use of pesticides, factory farming, and single-use packaging. The article argues that while we often focus on personal choices or seek medical solutions, we rarely address the root cause: an economic system dependent on producing and consuming disease-inducing products. Casey and Calley Means are two people who are fighting daily in public on this issue.

🚰 No Surprise Here: Drinking Fluoridated Water Makes You Dumber: A new U.S. government report from the National Toxicology Program has found a link between high fluoride levels in drinking water and lower IQ in children. The report, analyzing studies from several countries, concludes with "moderate confidence" that water containing more than 1.5 milligrams of fluoride per liter is consistently associated with lower IQs in kids.

While fluoride in drinking water has long been praised for reducing cavities, this report raises concerns about potential neurological risks at higher levels. The current recommended fluoridation level in the U.S. is 0.7 milligrams per liter. I’ve written about the absolutely ridiculous practice of adding fluoride to water before— and it looks like the MSM might finally be catching on. Please do not drink tap water, like ever.

🔗 One Hitters

👣 Barefoot shoes are a scam (Video)

📩 Ray Peat Email Exchanges (List): 228 topics covered in this exhaustive list of Ray’s email responses to people looking for help/advice

Ψ Free 52-minute Biofield clearing session (Link)

🤸🏾 The power of fascia— daily exercise/stretches you can do anywhere (Video, starts at 29 minutes)

📚 Read my e-book, “Self-Development for Authentic Living” for free.

✔️ That will do it for this time! Hopefully you got some value out of it. If you have any questions/comments/things you’d like to learn more about please don’t hesitate to reach out.

🔗 If you know anyone who loves learning about these types of topics, send them this link!

📰 To read all past newsletters, go here.