Dr. Axe shares how you can cleanse your colon, detoxify your cells, and heal your cell membrane, using the Budwig Protocol.
Johanna Budwig originally created this formula to help treat cancer patients and help people overcome their health issues.
I believe this formula, along with the Gerson Therapy are two of the most powerful ways to help heal your body.
The original Budwig formula has three main ingredients, but he has added a few in to create what I call the “Beyond Budwig Protocol.”
I am sure that most people would agree that stress can impact our health in a negative manner. So part of functioning at an optimum health level will include reducing stress.
Reduce Stress ~ Stress is toxic
Therefore, breaking cycles that increase or add to stress in our lives is key. Part of that includes our thought lives. There is much scientific data that supports these statements. I would suggest that each person try to renew ourselves in this area. You can renew your mind. There is a process that each individual goes through before he or she chooses to act. First we observe through our senses. We either see, hear, taste, touch, or smell something. Then a cycle occurs all interacting together. We give ourselves instructions. We have thoughts about ourselves. And we have body responses associated with these thoughts and instructions. Sometimes a body response triggers a thought but sometimes it’s the other way around… See the chart below:
The first step in renewing one’s mind includes noticing and taking hold of our thoughts(self-thought) and instructions(self-talk) that we are giving to ourselves. Capture your thoughts. Then, agree with what is productive and true and disagree with what is harmful, unproductive and/or lies that you may have picked up in toxic encounters in your travels. It may be that you may notice a physical response (body response) first that is connected to your self-thought or self-talk. All three are happening at the same time, but some people are more aware of their physiology and for others it may be their thought life. (Zoom in to make the bigger.)
Sometimes I have clients who will tell me that they don’t have this cycle or part of it happening in them, but I will tell you that I can guarantee that it is there. During difficult times or even just by watching others in our environments, people sometimes train themselves to ignore or numb thoughts and feelings in maladaptive ways. Ignoring their existence only allows the patterns that we don’t like or want to continue impacting our minds and bodies. Many times, in our core, there are driving beliefs about ourselves that are extremely unproductive and sometimes flat out lies. Yet, when left unchecked, we are actually choosing to allow them to have power in our lives.
I would encourage you to examine your thoughts and improve your overall health by kicking out what really doesn’t belong in your head. Really try to focus on thoughts that are “true, honest, just, pure, lovely, of good report, virtuous, and praiseworthy, think on these things.” Pay attention to negative thoughts and instructions you may be giving yourself and change them. For example: I’m not important enough, or I don’t deserve to rest yet, or Don’t ask for help or I always do this wrong… can be changed to a more truthful thought … I am important, I am allowed to rest too, Speak up for what is best for others AND myself, I am going to get this down…
Dr. Caroline Leaf, a cognitive neuroscientist with a PhD in Communication Pathology specializing in Neuropsychology explains thoughts and physical connection very well.
Here are two short 1 or 2 minutes videos she put out:
Part One:
Part Two:
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When you show up at my college team’s practice, the banter often isn’t about the difficulty of the workout or the humidity—it’s about my assistant coach and me. The men find it a challenge to drop the coaches on a tempo run. Not because we’re in phenomenal shape or because our team isn’t good. No, we’re known for our “old-man strength.”
Old-person’s strength is our ability to complete longer aerobic efforts, whether tempo runs or long runs, despite not having the current fitness or training to justify performing at that level. While in my heyday of competing, I might have run 100 or more miles per week with multiple speed workouts; I now settle for around 65 miles and squeeze in a workout once every three weeks. Despite this reduced volume and intensity, I can still run tempos and long runs at paces close to, or sometimes better than, I did before.
From a physiological standpoint, this phenomenon makes perfect sense. The body adapts well to repeated training stress, with the goal of becoming as efficient as possible at doing the activity that is causing the stress. My brain has built stronger connections to my muscles and cardiovascular system—recruiting the necessary fibers and oxygen. After many thousands of miles, the delivery system of blood to the muscles has expanded and increased.
In other words, I’ve developed an efficient freeway system in my body. And even if I don’t have the fastest car, I can get places pretty quickly due to the extensive delivery network created over years. Compare this to a young runner who has a much bigger engine and faster car to drive, but whose “roads” haven’t been fully developed. The key is that I still train enough. Sixty-five miles per week may be only about 60 percent of what I did previously, but it works to maintain all the adaptations.
What can we take away from this lesson of my old-man strength? It’s easier to go somewhere if you’ve been there before. In training, we become adept at what we practice. It seems simple enough, but it has some profound consequences.
It’s easier to maintain something we’ve built than it is to recreate a parameter all over again.
When you’re training for your next race, keep in touch with all workout types and intensities throughout the plan. Don’t go three months without doing a single fast stride. It’s counterproductive. You want to keep those pathways and freeways open for business so that when you really need to go in that direction, like at the end of the season, it’s a quick transition.
The other message? Know your biggest bang for the buck. If I can keep my aerobic gains at 65 miles per week versus 110 miles, the likelihood of getting any significant aerobic gains by increasing my mileage again is minimal. I’ve already developed and maxed out that area. Instead, I should look for improvements in an area where I haven’t fully developed yet.
Renato Canova, Chinese national coach, uses this principle when building yearly mileage. For example, the mileage progression of Saif Saaeed Shaheen, steeplechase world-record holder, increased for four years to 120 miles per week, but then reduced to 100 miles in the fifth year and 80 miles in year six. The reduction to 80 was because his base was built and he just needed to maintain it and attack improvement in other areas instead.
The same principles can be applied to your training. Take advantage of your “old-person’s strength.” If you’re young and developing, build that base up over several years of consistent work to engrain those adaptations. If you’re a bit older, do enough to maintain what got you there, but change up the training to give your body new stimuli and new strengths.
* * *
Steve Magness coaches professional runners and the cross country team at the University of Houston, where he is pursuing a doctorate in exercise science.
There is a super liquid that can increase your energy, fight diabetes, improve your heart health, and support fat burning and weight loss.
Hippocrates used to give this liquid to his patients and it is one of the main ingredients in Dr. Axe’s secret detox drink.
This super liquid is Apple Cider Vinegar.
Apple Cider Vinegar is created by fermenting apple cider, which has a lot of sugar, and turning it into a probiotic rich, healthy liquid.
Lowers Cholesterol – 1 Tbsp of Apple Cider Vinegar in the morning naturally lowers cholesterol by increasing bile production and supporting your liver which helps process and break down cholesterol in your body
Reduces blood sugar levels – 2 Tbsp. of Apple Cider Vinegar in water before a meal will decrease blood sugar levels by 6%
Increase metabolism and support weight loss – Apple Cider Vinegar contains acetic acid which improves your metabolism, aid in weight loss, and lower your blood pressure
Helps fight acid reflux – 1-2 Tbsp. of apple cider vinegar in a glass of water before a meal will fight acid reflux
How to consume Apple Cider Vinegar
1. Put a couple of tablespoons on your salad along with some organic extra virgin olive oil
2. Add 2 tbsp. apple cider vinegar to water sweetened with liquid stevia
3. Add some apple cider vinegar to your homemade bone broth which helps bring out the nutrients.
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Coconut is one of the best super foods available.
1. Coconut increases fat loss within 1-3 months
2. It reduces the risk of alzheimer’s and can boost brain health
3. Helps wounds heal faster and is also effective at reducing cellulite
4. Coconut can help reduce yeast and candida
5. It can naturally boost testosterone levels in men and helps balance hormone levels in both men and women
6. Coconut helps balance both HDL and LDL cholesterol, which improves heart health
7. It increases nutrient absorption of fat soluble vitamins like Vitamin D, A and E
8. Coconut improves bone health
There are no wasted efforts in nature. Have you ever wondered what the role of essential oils is in seeds, bark, stems, roots, flowers and other parts of plants? Essential oils play key roles reproductive, protective, and regenerative purposes. Watch this video and consider the endless applications of these gifts from the earth!
These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent disease.
Budd Coates and Claire Kowalchik
This article was adapted from Running on Air: The Revolutionary Way to Run Better by Breathing Smarter, by Budd Coates, M.S., and Claire Kowalchik (Rodale, 2013). The book teaches how to use the principles and methods of rhythmic breathing across all levels of effort. It includes training plans for distances from 5-K to the marathon, as well as strength-training programs and stretching workouts.
In my early days as a runner, I, like most, didn’t give any thought to my breathing. I took up the sport in high school—back in the ’70s—and as a senior on the cross-country team, I won the individual league championship, a good but not great accomplishment. I continued to run at Springfield College in Massachusetts, where I majored in physical education. We raced often with little time to recover, and as a consequence, I was injured often. When injury constantly forces you to take time off, you lose a lot of quality training time. As renowned coach and exercise physiologist Jack Daniels puts it, “It’s easier to stay fit than get fit.”
I spent lots of time in the college’s physiology building (there were no cross-training facilities) on a Monarch test bike, pedaling away to maintain my conditioning. Afterward, I went digging into the research to find a solution to my predicament. Eventually I came across an article called “Breath Play,” by Ian Jackson, a coach and distance runner, which related breathing cycles with running cadence. Later I found a study by Dennis Bramble, Ph.D., and David Carrier, Ph.D., of the University of Utah, explaining that the greatest impact stress of running occurs when one’s footstrike coincides with the beginning of an exhalation. This means that if you begin to exhale every time your left foot hits the ground, the left side of your body will continually suffer the greatest running stress.
Hmm. My most frequent injury was to my left hip flexor. So I began to think, what if I could create a pattern that coordinated footstrike and breathing such that I would land alternately on my left foot and then right foot at the beginning of every exhale? Perhaps I could finally get healthy. It was worth a try.
I developed a pattern of rhythmic breathing and began using it between my junior and senior years of college. I ran well enough my senior year to earn my one and only varsity letter. I also trained for and ran my first marathon the winter before graduating from Springfield and finished in a respectable 2:52:45.
I continued to work on a rhythmic breathing method of running while pursuing my master’s degree in physical education and exercise physiology at Illinois State University, during which time I trained for my second marathon. I homed in on a five-step pattern for easy training and a three-step cycle for faster running. I used the three-step pattern during that second marathon and ran an incredibly even 2:33:29. Now I knew I could manage my effort through rhythmic breathing with a great deal of success. Since then, I’ve taught this method to the many runners I’ve coached over the years. It can work for you, too.
Healthy Steps
Rhythmic breathing can play a key role in keeping you injury-free, as it has for me. But to understand how that can happen, first consider some of the stresses of running. When your foot hits the ground, the force of impact equals two to three times your body weight, and as research by Utah’s Bramble and Carrier showed, the impact stress is greatest when your foot strikes the ground at the beginning of an exhalation. This is because when you exhale, your diaphragm and the muscles associated with the diaphragm relax, creating less stability in your core. Less stability at the time of greatest impact makes a perfect storm for injury.
So always landing on the same foot at the beginning of exhalation compounds the problem: It causes one side of your body to continuously absorb the greatest impact force of running, which causes it to become increasingly worn down and vulnerable to injury. Rhythmic breathing, on the other hand, coordinates footstrike with inhalation and exhalation in an odd/even pattern so that you will land alternately on your right and left foot at the beginning of every exhalation. This way, the impact stress of running will be shared equally across both sides of your body.
An analogy would be if you loaded a backpack down with books, notebooks, and a laptop and then slung it over your right shoulder. With all this weight on one side of your body, you’d be forced to compensate physically, placing more stress on one side of your back and hip. But if you were to slip that same heavy backpack over both shoulders, the load would be distributed evenly. You’d put your body in a position to better manage that stress, and your back would stay healthy.
It stands to reason that if one side of the body relentlessly endures the greater impact stress, that side will become worn down and vulnerable to injury. Rhythmic breathing allows a slight rest to both sides of the body from the greatest immediate impact stress of running. But there’s more to it than a pattern of footstrikes, exhales, and inhales that keeps you injury-free. Rhythmic breathing also focuses your attention on your breath patterns and opens the way for it to become the source of how you train and race.
Exhale Stress
Attention to breathing has a long history in Eastern philosophy. Dennis Lewis, a longtime student of Taoism and other Eastern philosophies, teaches breathing and leads workshops throughout the United States at venues including the Esalen Institute and The Kripalu Center for Yoga and Health. In his book, The Tao of Natural Breathing, Lewis shares the following Taoist belief: “To breathe fully is to live fully, to manifest the full range of power of our inborn potential for vitality in everything that we sense, feel, think, and do.”
In Hinduism, yoga teaches pranayama—breath work. Prana means breath as a life-giving force: The work of breathing draws life-giving force into the body. And that work is accomplished through diaphragmatic breathing, or belly breathing, which means that as you inhale, you contract the diaphragm fully to allow maximum volume in the thoracic (chest) cavity for maximum expansion of the lungs and maximum intake of air. Rhythmic breathing does the same thing, drawing the breath—the life force—into the body through controlled, focused diaphragmatic breathing. Through rhythmic running we breathe fully and, as the Taoist would say, realize our vitality.
Rhythmic breathing also creates a pathway to a deep centeredness. Practitioners of every style of yoga, martial arts, relaxation, and meditation use breath work to connect mind, body, and spirit. In the martial arts, this inner connection and centeredness allows more immediate and precise control of the physical body.
The same can be accomplished in running through rhythmic breathing. You achieve centeredness first by focusing your mind on fitting your breathing to an optimal footstrike pattern. Then your awareness of breathing links mind and body and creates a smooth pathway to gauging the effort of running. Rhythmic breathing helps you feel your running, and that ability to feel your running allows you immediate and precise control.
Yoga teaches that controlling your breathing can help you control your body and quiet your mind. When we allow ourselves to become distracted by trying to match our running effort to a pace we’ve defined with numbers on a watch, we break that mind/body connection. We open up a gap where stress and tension can enter. And we create a disturbance in the flow of running that hinders our success and enjoyment. Rhythmic breathing is calming, and awareness of breathing draws your focus toward calm. It allows you to remain as relaxed as possible, quieting any stress in the body that could inhibit performance. And if you should feel a twinge of tension or discomfort, you can mentally “push” it out of the body as you exhale.
During moderate or long runs, rhythmic breathing allows me to slide easily into an effort and pace at which everything glides on autopilot. My breathing is comfortable, my cadence is smooth and even, and the rhythm of both combines for that “harmonious vibration with nature.”
From the Belly
Before learning the rhythmic patterns that will take your running to a new level, you must first become a belly breather, that is, learn to breathe from your diaphragm. When you inhale, your diaphragm contracts and moves downward, while muscles in your chest contract to expand your rib cage, which increases the volume in your chest cavity and draws air into your lungs. Working your diaphragm to its fullest potential allows your lungs to expand to their greatest volume and fill with the largest amount of air, which of course you need for your running. The more air you inhale, the more oxygen is available to be transferred through your circulatory system to your working muscles. Many people underuse their diaphragm, relying too much on their chest muscles and therefore taking in less oxygen, which is so important to energy production. The other downside of breathing from your chest is that these muscles (the intercostals) are smaller and will fatigue more quickly than your diaphragm will. To rely less on your chest muscles to breathe, you’ll want to train yourself to breathe from your belly, that is, with your diaphragm. Practice belly breathing both lying down and sitting or standing, since you should be breathing diaphragmatically at all times—whether you’re running, sleeping, eating, or reading a book. Here’s how to learn the technique:
Establish a Pattern
Many runners develop a 2:2 pattern of breathing, meaning they inhale for two footstrikes and exhale for two footstrikes. Some breathe in for three steps and exhale for three steps. Both have the same result—your exhale is always on the same side. Breathing patterns that extend the inhale will shift the point of exhalation alternately from left to right or from right to left, from one side of the body to the other. The singular point of all rhythmic breathing patterns is this: Exhale on alternate footstrikes as you run. You never want to continually exhale on the same foot.
The rhythmic breathing patterns I recommend call for a longer inhale than exhale. Why the longer inhale? Your diaphragm and other breathing muscles contract during inhalation, which brings stability to your core. These same muscles relax during exhalation, decreasing stability. With the goal of injury prevention in mind, it’s best to hit the ground more often when your body is at its most stable—during inhalation.
Let’s start with a 5-count or 3:2 pattern of rhythmic breathing, which will apply to most of your running. Inhale for three steps and exhale for two. Practice first on the floor:
1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your hand on your belly and make sure that you are belly breathing.
3. Breathe through your nose and your mouth.
4. Inhale to the count of 3 and exhale to the count of 2. You might count it this way: “in-2-3,” “out-2,” “in-2-3,” “out-2,” and so forth.
5. Concentrate on a continuous breath as you inhale over the 3 counts and a continuous breath as you exhale.
6. Once you become comfortable with the inhale/exhale pattern, add foot taps to mimic walking steps.
When you feel confident that you have the 3:2 pattern down, take it for a walk. Inhale for three steps, exhale for two, inhale for three steps, exhale for two. Finally, of course, try out your rhythmic breathing on a run—inhaling for three footstrikes and exhaling for two. A few key points: Inhale and exhale smoothly and continuously through both your nose and mouth at the same time. If it seems difficult to inhale over the full three strides, either inhale more gradually or pick up your pace. And lastly, do not listen to music while learning to breathe rhythmically. The beats of the music will confuse the heck out of you.
Now Go Faster
You will find that the 3:2 breathing pattern works well when you are running at an easy to moderate effort, which should make up the majority of your running. Let’s say, however, you are out for a comfortable five-miler and about midway you come upon a hill. Because your muscles are working harder, they need more oxygen. Your brain also signals to your respiratory system that you need to breathe faster and deeper. You reach a point running up the hill when you can no longer comfortably inhale for three steps and exhale for two. It’s time to then switch to a 3-count, or 2:1, rhythmic breathing pattern: Inhale for two steps, exhale one, inhale two steps, exhale one. You’re breathing faster, taking more breaths per minute, and this odd-numbered breathing pattern will continue to alternate the exhale from left foot to right, dispersing the impact stress of running equally across both sides of your body. Once you’ve crested the hill and are running down the other side, you might continue in this 2:1 pattern until your effort and breathing have recovered and you slip back into your 3:2 cadence.
When you begin breathing rhythmically, it’s a good idea to consciously monitor your breathing patterns, although it’s not necessary to do so throughout your entire run. Focus on your breathing when you start out, evaluate your breathing as your effort changes—such as when you climb a hill—and then simply check in at random intervals to make sure that you haven’t fallen into a 2:2 pattern. Over time, the 3:2 and 2:1 rhythmic patterns will become automatic.
Not surprisingly, the 2:1 breathing pattern also comes into play during speed training and racing. I originally began to use rhythmic breathing as a way to run injury-free. When I realized it was working with easy and moderate runs, I was afraid to break away from it during hard training workouts, and through trial and error learned to follow a 5-count rhythmic breathing pattern during an easy run or a long run and a 3-count rhythm for interval training and racing. Rhythmic breathing allowed me to complete my last year of competitive college running with moderate success. It would allow me to go on to qualify for four Olympic Marathon Trials and to set a PR of 2:13:02.
Find Your Levels
On your next run, do some “breath play,” as Ian Jackson would say. Start out in a 3:2 breathing pattern at a very easy effort—your warmup. This is a comfortable pace at which you could converse easily with a running partner. How does it feel? Notice the depth and rate of your breathing. After 10 minutes, pick up your pace just a bit to an effort that requires you to breathe noticeably deeper while you continue to run within the 3:2 breathing pattern. You should still be able to talk with your running buddy, but you’ll be glad for those periods in the conversation when you get to just listen. Run at this pace for a few minutes and tune into your body, feel your breathing—your lungs expanding, your belly rising.
Now pick up your pace even further while holding the 3:2 breathing pattern. At this point, you’ll be breathing about as deeply as you can, which makes the effort uncomfortable. You are now experiencing a difficult rhythmic breathing effort. And you’d rather not. So you convert to a 3-count, or 2:1, breathing pattern—inhaling for two steps and exhaling for one. You’re taking more breaths per minute, in a pattern that still distributes the impact stress equally across both sides of your body. Notice that the effort of breathing becomes comfortable again. You will be able to talk some. Running will feel comfortably fast again. Spend a few minutes at this pace and effort, focusing on your breathing and on your body.
Now increase your pace, forcing deeper breathing. You are running at a serious level that does not allow you to talk. Up the pace again. You are breathing about as deeply as you can, but the difference is that you are also breathing about as fast as you can. And, of course, your pace is much quicker. You can’t hold this effort for very long. It might feel like you have no place else to go, but you do—to a pattern of 2-1-1-1, which allows you to breathe faster. You switch to the following: Inhale for two steps, exhale for one, inhale for one, exhale for one; inhale for two steps, exhale for one, inhale for one, exhale for one; and so forth. This is the effort you will put forth for your kick at the end of a race. Or you can use this to help you crest a steep hill during a race.
Once you’ve tested the 2-1-1-1 pattern, slow down, ease up, and allow your breathing to return gradually to a comfortable 3:2. The more you use rhythmic breathing in training and racing, the easier and more automatic it becomes.
As you use rhythmic breathing in your training and racing and tune in to your breathing efforts and paces, you will learn to run from within, in complete harmony with your body. You will discover the natural rhythms of your running, which will lead you to improved performances but also to experience the pure joy of running.
http://www.runnersworld.com/running-tips/running-air-breathing-technique
The pituitary gland is tied to your optic nerve and is sensitive to sunlight. When light enters your eyes, it triggers your pituitary gland to produce a melanocyte-stimulating hormone (MSH) that activates your melanocytes to produce melanin. This means that wearing sunglasses can actually cause sunburn.
Our skin is the body’s largest organ, and acts as a barrier between our inner organs and the outside world. It’s made up of essentially two parts the epidermis and the dermis. The epidermis is the outer section and is comprised of a layer of living cells, topped by a layer of dead cells. The dead cells are the skin we see.
Even though the upper epidermis is just a lot of dead cells, it contains keratin, a tough protein that also makes up our hair and fingernails, Keratin is thicker on the bottoms of our feet and the palms of our hands for added protection against abrasions and other intrusions from the outside world.
Inside the dermis is where all the skin’s functioning equipment is located, These include nerves, sweat glands, hair follicles, blood vessels and special cells called melanocytes, which produce melanin, the material responsible for skin pigmentation, hair and eye color. Most humans have about the same amount of melanocytes, some just produce more melanin than others. Albinos, however, produce no melanin at all.
When our skin gets exposed to sunlight (particularly ultraviolet rays) melanocytes begin producing melanin to help protect the dermis, and keep the skin cells from getting fried. The melanin acts as an absorbing agent. So over time, as exposure to the sun continues, more melanin is produced and subsequently the skin becomes darker.
The hair is a different story. Hair color is also determined by melanin, but hair cells are dead, so sunlight doesn’t initiate melanin production but rather begins to break down the melanin already in the hair, and the hair’s color begins to fade or lighten.
Although you can still burn with or without them, when you wear sunglasses you actually are slightly increasing the chances of getting sunburn. When we are in the sun, our pituitary gland produces and releases melanocyte-stimulating hormones (MSH) into our bloodstreams, triggering melanocytes under our skin to produce more melanin, which in turn protects us from exposure of UV rays. (Melanin is also responsible for our skin color- more melanin means a darker color, and better protection from UV rays, while on the other hand albinos lack melanin, and burn easily in the sun.) Our skin produces melanin without the signals from pituitary gland, but it will turn up production when signaled to do so.
Our pituitary gland is tied into our optic nerve meaning that it can sense light, which kick starts the whole process of producing MSH based on the UV our eyes receive. When we wear sunglasses to shield our eyes, we are also shielding the pituitary gland from knowing to turn up our melanin production. This in turn, leaves us at greater risk of the damaging effects of ultraviolet radiation.
I put together a blend of 10 drops lavender essential oil, 10 drops frankincense essential oil, and 10 drops peppermint essential oil with some water which helped to soothe and take the heat out of the burnt area.
Most of what I shared in this article I got from reading others’ research and watching some dear Gingers cover up and still get burnt. Please do your own research and protect yourself according to your own convictions. 🙂