<![CDATA[Brainfit Exercise Physiology - BrainFit Blog]]>Thu, 30 Apr 2026 02:22:54 -0700Weebly<![CDATA[Seed Oils. What are they? What foods contain these oils? Do they cause inflammation?]]>Mon, 29 Jul 2024 10:39:14 GMThttps://www.brainfitexercise.com.au/brainfit-blog/seed-oils-what-are-they-what-foods-contain-these-oils-do-they-cause-inflammation
Over the past 4 years as an Accredited Exercise Physiologist, I have completed many courses from the Nutrition Network Education Platform.  The Nutrition Network has been created by doctors and health workers who are passionate about real science and real food and the benefits for human health

During our weekly education sessions I will be sharing the learnings from the Nutrition Network

Take a look at the Nutrition Network site on the link below to view the topics I have been learning over the past 4 years:

https://nutrition-network.org/

This week we are discussing Seed Oils

When I think about food and cooking, I think of my Nan. I remember the smell of scones and freshly baked cakes and pancakes. I also remember the secret stash of dark chocolate that as grandchildren, we were only allowed to access this cupboard a few times a year.

My Nan lived to be 101 years of age.

She was on no heart medication, only wore glasses to read and despite living through the depression years and losing the love of her life to a war that he fought in for 4 years, she was on no anti-depressants.

In fact, the doctors found it hard to find anything wrong with her so the only thing they could do with her was suggest that she have possible skin cancers removed in her 99th and 100th year.

Looking back now at her skin cancer removals in her 99th year, I think this may have been when i really started questioning the current medical system. My nan was not going to die of skin cancer at 99... but how could she be so healthly at such an age.

She must have confused the medical system greatly as she didnt get sick and ate animal fats, was on no medication and avoided processed foods and the push for high carbohydrate eating for sustainablity.

My nan ate real food.

She ate lamb chops in butter each a few times a week. She ate lambs fry each week.
 When she cooked scones she used real butter and real milk
She used eggs from real farms in her cakes and she ate eggs and bacon most days for breakfast.
She used bread sparingly and used bacon fat to cook witrh rather than bottled heat pressed seed oils.



She lived through the depression so she never over-ate. She valued food for energy and survival and she ensured that my Mum and the grandchildren ( me) only had food as a treat on special occasions. Hence the rare access to small portions of dark chocolate.

My Nan helped created the love for real food in my Mum. My Mum then passed on this knowledge to myself and my siblings and we learned the benefits of real food, Vitamin C, Sunshine, real water, exercise and good quality sleep.

We had no TV from the day I turned 5 years of age
My parents were aware of the dangers of commercials and propaganda and I did not have a TV until my mid 20s.
I had a piano, books, records, dogs, horses and unlimited access to the bush, the river and a free and uninfluenced mind.
I was brought up to ask questions and to be a critical thinker.
I will always be grateful for this upbringing.

Todays Blog
So todays blog, we are looking at the items my Nan stayed away from.
She always used butter as a healthy fat
She stayed away from oils such as sunflower, canola and vegetable oils
And after reading the links below, it may assist you with becoming a critical thinker about the oils we have been encouraged to consume and that can be found in many foods that are promoted as "healthy:
Please keep reading the "Ingredients section" of the food you consume and learn about the oils that may be causing your pain and chronic health issues.
The following links below will assist you with learning more about seed oils, the foods that contain seed oils and these may be contributing to insulin resistance and chronic health conditions.
Podcasts and Video Libray ( for more links visit the Brainfit Website Video/ Podcast Page below
https://www.brainfitexercise.com.au/podcast-video-library.html

Podcast and Videos on Seed Oils
Seed Oils & Processed Foods: How They're Harming You
Paul Salandino MD
https://www.paulsaladinomd.co/resource/seed-oils-processed-foods

The following paragraph has been written by Paul Saladino and can be found on the website above

"By far the biggest villain in my opinion are seed oils, or oils derived from plant seeds AKA canola, sunflower, corn, soy, cotton, etc.
Also known as polyunsaturated fats or linoleic acid, these are not a species-appropriate source of fat for humans, yet we are consuming a ton of them. Yes, via processed foods and seed oils, but also from "healthy" nuts and seeds, and even chicken and pork (which store it in their fat and then pass it on to us).
Excess linoleic acid accumulates in the body and appears to “break” fat cells, causing them to release fat as they balloon and expand. These free fats induce insulin resistance in the peripheral muscles, causing inflammation and DNA damage."


Full Episode on You Tube below
https://youtu.be/9E1rNCSqOr4?si=OoXMIAVH4AvOqYJT

The real cause of heart disease and why you should avoid seed oils
A review of the science behind what's likely causing heart disease, including the dangers of seed oils, from Dr Paul Mason at Low Carb Down Under. 

Dr. Paul Mason - ''Hard science on the real cause of heart disease - why you should avoid seed oils'
This is the third and final lecture of a 3 part series delivered by Dr Mason at the Low Carb Down Under Gold Coast conference in October 2022. 
The prevailing theory of atherosclerotic heart disease is demolished and Dr Mason carefully constructs a case, using peer reviewed science, that blood clots are in fact, the main source of atherosclerosis. The nexus between the triglyceride to HDL ratio and heart disease is examined with particular reference to the root causes of cardiovascular mortality.
https://youtu.be/-xCr3mvFCHM

The history and health effects of seed oils by Nina Teicholz
https://youtu.be/q8ecVBuN9ek

The Dark Story of Seed Oils Nina Teicholz & Dr. Philip Ovadia
https://youtu.be/PM0dxp1g598
]]><![CDATA[Understanding Your Blood Tests, Insulin Resistance and Cholesterol]]>Mon, 15 Jul 2024 10:32:58 GMThttps://www.brainfitexercise.com.au/brainfit-blog/understanding-your-blood-tests-insulin-resistance-and-cholesterol
More About Insulin
Insulin is like the " key" that opens the cells, every cell in your body , muscle, heart, lung, brain cells. The key (insulin) allows blood sugar to travel into this cell to be utilised. When there is too much blood sugar, then more keys are developed to try and cope with the high blood glucose levels.


Eventually, the blood sugar can not be utilised, and is stored as " fat" on our organs and eventually our bodies.


The insulin continues to remain high and is ineffective as the cells become resistant to insulin .


This is termed as insulin resistance


Once our bodies become insulin resistant, the cells are no longer able to use the excess blood sugar in our systems and this then blocks our ability to access fat as fuel. This is why losing weight becomes so difficult.


The end result, is high fat on our bodies, high insulin scores and then the start of chronic issues such as high blood pressure and cardiovascular and neurological issues as our bodies are not able to use fat for fuel and access ketones as fuel.


All this can be reversed, and one of the easiest way to do this is to give your body extra time to use the fuel you have already fed it.


If you allow more time between " Yellow Spikes" or blood glucose rises and insulin rises, you will allow your body to move the blood glucose into cells and out of your body more effectively.


Exercise helps move this blood sugar into where it is needed, so exercising between these meals is a good idea.


So this week I have outlined in more depth the topics below and included
" the benefits of reducing your eating window to 8 hours"


This weeks topics are listed below

1. The benefits of reducing your " eating window" to 8 hours per day to prevent insulin resistance.

2. Understanding your blood tests and insulin resistance

3. Increasing your oxygen capacity with breathing exercises



1. The benefits of reducing your " eating window" to 8 hours per day to prevent insulin resistance.

One of the methods to help your body move blood sugar into cells includes allowing your body a longer break between meals.
This will allow your body to access the fuel you have stored on and in it.
Our body has readily available " fat" stored on it ready to be used as fuel and it also has the ability to produce glycogen as a fuel when need to use our body for daily movements.


An example of reducing your eating window includes:


Eating dinner before 7.30pm and then eating again at 10.30 am
(later breakfast) This allows your body to use its own fuel for 12 to 15 hours.


If possible, try to also reduce the amount of processed food in that eating window of 10.30 am to 7.30 pm.
You will be surprised how much easier this method will result in weight loss than the constant restrictive eating promoted by diet companies and shake companies.
And the benefit for your brain as your insulin score drops is the long term benefit I would like everyone to start to think about.


2. Understanding Your Blood Tests.
As mentioned in our first blog post, your regular blood test panels no longer include measuring " fasting insulin".
This is because there is no pill you can take to reduce your insulin level and the only way to bring your insulin score down is lifestyle modification.

It is very easy to order your own blood test via private companies such as imedical.com.au and a fasting insulin score costs around $50. You simply take your private order to Laverty Labs and then they will send you the results directly to your email.

Another way to determine if your insulin level is rising is use your current blood test scores and use the ration of  Triglyceride/ HDL

The idea Triglyceride/ HDL ratio is 2.0 or less
Bring your latest blood tests in to the gym and we can determine your current score.

Ask me more about this during your next gym session if this interests you


Short Educational Videos on the Fiteracy Page
I have also started to put together a Fiteracy Education Series of Short Videos for you to view and learn more about" Understanding Your Blood Tests".


I will place these on the BrainFit Website at www.brainfitexercise.com.au and place these on the group facebook page.


If you would like me to email these short videos to you, please send me an email and I can send these to you


These short videos will help you to start to understand how to read your own blood tests and how to interpret your blood tests in context.


This means looking at your body and it's function from a "physiological" aspect and understanding that all the systems in your body are connected.


For example, if our liver function is suffering from too much sugar (fatty liver) then your cholesterol may be increased as it is attempting to fix the damage. By learning how to read your blood tests you may also be able to determine that cholesterol is not always the bad guy so opting for a cholesterol killing tablet is not always the best option.


Understanding the Function of Cholesterol Before Eliminating it With a Pill
Often, your blood tests will indicate that there are other systems in your body not working well, and your cholesterol , which is the building block platform for all our hormones, is trying to fix the problem.

There are also a range of additional blood tests that determine if the cholesterol your body is producing is " damaging you" or " fixing a situation" .

These tests will not be ordered during your regular tests with your GP and I am not sure they are tests that are in their medical soft ware so if you are interested in these tests, you will need to order them through Imedical.


Dr Paul Mason, a leading cardiologist explains these tests and cholesterol in the links below:

Dr. Paul Mason - 'The truth about high cholesterol'
https://youtu.be/rdgS3PuSuyg?si=epp2NeppRlmJHfws


Dr. Paul Mason - 'Why your doctor thinks cholesterol is bad - Big Pharma deception'
https://youtu.be/j-nq60_oEIc?si=bXzpsZwH3TgXzLwu


PAUL MASON | FULL SET: OXIDATION fluffy LDL fantastic high TG; low HDL: BAD
https://youtu.be/cBh7G7Wxpgg?si=ULl23REokYFFR5Pf


For those of your more interested in learning about cholesterol and statins please find below links from leading cardiologists and also investigative journalist Maryanne Demasi


Dr. Maryanne Demasi - 'Statin Wars: Have we been misled by the evidence?'
https://youtu.be/BzTjPuikhQE?si=73hgbH3A7r87vrd5

Why Cholesterol May Not Be the Cause of Heart Disease with Dr. Aseem Malhotra
https://youtu.be/fzZVJDzCAeg?si=XxWGmn679APyKwpK


Please find below a link to the information regarding " nasal breathing" and why it is important to practice


3. Increasing your oxygen capacity with breathing exercises
The page link below outlines many points regarding the benefits of nasal breathing.

Here are just a few:


18. Improves Oxygenation During Sleep
The nose is critical during sleep for breathing well to improve oxygenation levels. Studies have shown that nasal breathing during sleep leads to more oxygen uptake than mouth breathing. This is particularly important for people with sleep apnea, a condition characterized by interruptions in breathing during sleep. Proper nasal breathing can help reduce the severity of sleep apnea symptoms and improve overall sleep quality.


26. Breathing through the nose during exercise helps decongest the nose


Nasal resistance decreases linearly as expired CO2 levels and exercise levels
increase. The constant relationship between nasal resistance and minute ventilation during hypercapnia and exercise suggests that nasal resistance is regulated by the respiratory center to match the level of respiratory demand.


Reference: Otolaryngol Head Neck Surg. 1984 Jun;92(3):302-7.Role of the nasal airway in regulation of airway resistance during hypercapnia and exercise. Second-Place Resident Award at 1982 Research Forum.

Next blog we will be looking at more interesting topics such as
​
1. Understanding inflammatory ingredients such as seed oils, oxalates and processed foods added to “so called healthy foods”



2. Heart rate training using the Mafertone Method
Take a look at the Maferton Method on the website below
https://philmaffetone.com/method/


3. Shoulder Mobility Exercises and How to Introduce Shoulder Mobility into Your Hip Mobility Program

Please feel free to email me any questions and to discuss any topics during our class sessions.


Kind Regards,

Brodie Cambourne
Exercise Physiologist
]]><![CDATA[Introduction to the BrainFit Program]]>Mon, 08 Jul 2024 05:16:59 GMThttps://www.brainfitexercise.com.au/brainfit-blog/brainfit-4-week-winter-programBrainFit programs focus on. Remember our 4 areas of focus are:


1. Real Food and Metabolic Health
2. Functional Movement
3. Progressive Cardiovascular Exercise
4. Balance Before Movement
​
Why Do I Want You All to Learn About Real Food and What is Metabolic Health?

Metabolic Health refers to the health of your weight, blood pressure, heart rate response, liver, kidney and brain function.
Poor metabolic health results in insulin resistance, and insulin resistance leads to many chronic diseases, including heart and brain cell damage.

All these systems are effected by the food we eat and also the quality of our sleep and ability to manage stress.
When our systems are overloaded with processed food, we may experience increased inflammation which in tun results in increased pain. This then may result in disrupted sleep and so the cycle begins.

More pain, less sleep, more fatigue, then less ability to exercise etc

I hope to help you break this cycle

I hope to teach you about the physiology of your diet, your sleep, your stress and your exercises over the next few weeks.


How Much Cardiovascular Exercise Should Your Be Aiming to Complete Each Week?


During July and August, our class sessions will be aiming to assist you build your exercise up to 20 minutes per session.
This is to help you all build up to 15 minutes of cardiovascular exercise each day.


Your ultimate aim should be to aim for getting a little puffed for at least 15 minutes per day. Remember to use the MAF heart rate method of 180 - your age as a guideline for measuring your heart rate during your exercise sessions.


During you class sessions I will be asking you all to practice manually taking your heart rate.

When you go for a walk at home or a cycle on a stationary bike, remember to practice measuring your heart rate. Try not to push yourself past this heart rate for the first 2 weeks . Once you have developed a method for measuring and maintaining a comfortable heart rate of 180 - your age, then we can discuss safe progressions for your cardiovascular exercise.

If you are completing a Cardiovascular Home program you can use the guideline in your booklet  I have provided to regular Brainfit Members.

Please find below some other topics we discussed last week and some ideas for some homework you may wish to learn more about.


1.Nutrition Homework
Food Labels and Nutrition Panels
Pick one of your products you eat often at home, bring the empty packet to your next gym class or email it to me and i will help you to understand the ingredients and the amount of carbohydrate you may be eating in this one processed product.


2. Metabolic Health Homework
I have placed a link below to the Fiteracy Videos I have been developing over the past few years. This weeks homework is to watch the Yellow Spikes Diagram so as you are able to gain an insight into " Insulin Resistance" and how it develops. My passion is to prevent insulin resistance of the brain, as this is the start of dementia and cognitive decline

Follow the link below to watch the first video
Fiteracy Health Education - Brainfit Exercise Physiology


3. Exercise Education.
The Align Method is a program developed by Aaron Alexander.
The Align Methods promotes the following activities to promote healthy movement.


  • Floor Sitting
  • Hanging
  • Hip-Hinging
  • Walking
  • Nose Breathing


During your Brainfit Sessions, you will hear me refer to these 5 areas and I will often modify your activities to include components of these movements. All these movements are movements our ancestors completed daily to assist with their health and digestion. I will explain more during our class sessions.

I have placed the author of the Align Method, Aaron Alexander's You Tube Channel which includes some great education videos you may like to watch to learn more

(123) Aaron Alexander - YouTube

Here are 2 videos from his you tube channel you may enjoy
How to Breathe
(123) Proper Breathing Benefits W/ Dr. Eric Goodman - YouTube
Shoulder Mobility and the Shoulder Hanging Protocol
https://youtu.be/1a2fB0vFJMI?si=DSTkbQ9xhqz1sU6V
Please note that i have modified the shoulder protocol for our older exercises and also injured shoulders, however the rationale behind this exercise is explained well in this video.


Kind Regards,

Brodie Cambourne
Exercise Physiologist

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