Dairy Sensitivity? How to fix Lactose Intolerance.

ice-cream-happinessYou had a stressful day at work and you just wanted to treat yourself to your favorite flavor of Ben and Jerry’s ice cream. On the drive home you begin the mental debate  “should I take that gamble?” You think about the last time you had dairy and rationalize why  this time won’t be as bad. That last time was just an fluke. So you take the leap, go to the store, and buy your ice cream. Already starting to regret your decision, you take that first bite. You wait a couple seconds waiting and listening for your stomach to let you know how your night is going to be. After awhile you finish your bowl and you lay on the couch and settle in for a nice night… Then it happens.. your stomach comes alive!. You sit up right away clutching your stomach and your doing the dash down the hall.

Sound familiar? Many people deal with a dairy sensitivity today.  If you are someone that personally struggles with this issue, you’re in luck.  It can be fixed!

First let me go over what milk is.  As you already know, milk comes from mammals.  Milk from cows, sheep, and goats have great nutritional value.  Milk contains magnesium, potassium, selenium, and vitamins A,B,D,and K, as well as high levels of Calcium.  Whole milk contains about 87 % water, 4.6 percent lactose (sugar), 3.4 % protein, and 4.2 percent fat ( about 70 % saturated fat, 25% monounsaturated fat, and then less than 2% is polyunsaturated fat).  Did you know that higher milk consumption has been linked to lower body fat, lower levels of hyperglycemia (high blood sugar), improved bone density, bone mass, and healthier teeth?

Something to keep in mind..

The media, cultural morals, and the way we were raised, have all had major influence on our thoughts and beliefs about nutrition.  From time to time it’s good to step back and question or test the beliefs that we have taken on through the years.

When reading research relating to nutrition and health, we should ask what alternative possibilities are being neglected for “practical” reasons, cultural preferences, and business interests.

For example those who pay for research are those with an investment in or a commitment to the preservation and expansion of the existing systems of production and distribution. Producing a cheap product, and ensuring its durability and long shelf-life are more important than the effects of these foods on your health. The biggest companies are usually able to keep public attention away from the harm they do. Dairy products definitely fall under this category.

Where does the intolerance come from?

Some people with digestive milk issues have found just changing brands have helped with their problem.  Milk with a reduced- fat content is required by U.S. law to have vitamins D & A added.  The methods used in the vitamin preparation, and the chemicals that come in the “pure” vitamins themselves, are  possible sources of allergens in commercial milk.  So when choosing a milk, whole milk would actually be a better option as it commonly found to be less irritating amongst my clients.

A thickening agent found in many dairy products is carrageenan.  It is a powerful allergen that has been found to cause a “pseudo-latex allergy” (Tarlo, et al.,1995).  Carrageenan has given good reasons to believe that its toxic effects are the result of the human body having issues with metabolizing calcium. (see for example Abdullahi, et al., 1975; Halici, et al., 2008; Janaswamy and Chandrasekaran, 2008).

In my experience with people, I find the common problem of digesting dairy is actually a sugar sensitivity.  Lactose, or milk sugar, requires the enzyme lactase to digest properly.  A hormonal condition that may contribute to someone having a lactase deficiency is being deficient in progesterone. A lack of progesterone in the body can come from stress and an increase of estrogen and cortisol. When this happens, a common problem is that the production of the enzyme lactase decreases.  When a person is  deficient in the enzyme lactase, symptoms such as diarrhea, constipation, bloating, gas and more severe distress for some, such as a “shards of glass” feeling in the intestines.  Lactase is produced in the microvilli of the small intestine, and is released once lactose enters the intestines.  The problem starts when the gut and intestines become inflamed and damaged (usually happens over time with the consumption of alcohol, drugs, poly-unsaturated fats (PUFAs), grains, processed foods, additives, etc.) and lactase production shuts down.  When this happens, lactose cannot be broken down and what we develop is intolerance to anything containing lactose.

So how do you fix this…. 

Since the issue is inflammation within the gut, cutting out foods that irritate the stomach and intestines would be a good move. Foods that are in high in fiber cause more damage and increased inflammation and irritation to our already damaged guts.  So cutting out or minimizing raw veggies, and fibrous fruits would be ideal. When we consume that much fiber on a daily basis on a inflamed gut, the fiber, which is essentially wood pulp, just sits in the gut and ferments.  This encourages unhealthy bacterial growth and brings stress on the body.  By limiting or cutting out consumption of alcohol, nuts, seeds, grains (PUFAs), and junk foods, you’ll give your stomach and intestines a break allowing them to heal.

To help with the healing process, add good sugar to your diet such as fruit, juice, honey, and even at times table sugar to your daily diet. Sugars can reverse the damage of stress that your body is under.

Today I consume probably 24-32 0z of milk daily, as well as eating plenty of cheese and good quality ice cream.  Whenever I have a few extra pounds i’d like to lose, dairy is the first thing I increase.  

milk-and-coffeeYou may find adding dairy into your life will simplify things.  A glass of milk with a little added honey contains a sufficient ratio of protein, fat, and sugar to qualify it as a small meal.  It’s the easiest meal you’ll ever prepare.  Adding a small amount of milk with your meals is a good place to start when attempting to build up your production of lactase.  We’re talking 1 or 2 ounces of milk with a complete meal consisting of protein, fat and sugar.  For example, I may eat a small piece of steak, a side potato, some melon and a glass of sparkling water. I’ll then just add a couple ounces of milk to chase the meal.

Another great way to add milk into your day is by drinking it in your coffee.  So many people find they can handle milk when it’s in coffee.  

Give it a shot!  Be sure to leave a comment and keep me posted on your progress.  

Video: How to Eat Before, During and After Workouts

Jenn is coming at cha with some vital information you’ll need to have to make sure you’re properly fueling yourself before, during and after your workouts.  Check it out!

New Youtube Series!

This has been a long time coming.  I’ve always loved making videos as a way of educating others.  It’s been a few years since I last published a video like these.  I stopped making videos because about three years ago or so I was presented with a lot of research and information that has changed the way we coach people.

At FitLife Fusion we’re always reading, attending seminars, and on the lookout for new research or techniques we can use to help people reach their fitness and health goals.  The video above sets the foundational concept for every nutrition and diet conversation we’ll have in the future.  It’s what will provide the context around why certain things happen in our bodies when we eat or don’t eat certain foods.

There is so much confusion around diet.  Of course, the confusion stems from all of the marketing jargon masquerading as scientific research all over the web, in magazines, and in social media.

Why are there so many contradicting studies out there?  Well, it’s easy to publish studies and manipulate the results when there is a general lack of understanding of how our metabolism works.

So what can be done?  CONTEXT.  “Provide context.” is the answer.  If you understand how our cells make energy or at least understand the basics of human physiology as described in the video, you’ll have a better grasp on why you get the results you get from the various diets out there.

When you’re trying to figure out what route to take when you’re making an effort to get fit and healthy, it’s really difficult to make an informed decision.  It’s kind of set up that way within the industry.  Instead of giving you solid information on how the body works, people are fed “rapid fat loss secrets” and overnight, weight-loss, before/after pictures.   Welp, that stops here.

Check out the video and let’s start the conversation!

The Bet: 2016

Well, Jenn and I have a little bet going on this year.  And yea… even trainers need to do stuff like this to stay motivated.  Haha!   Any way, take look at the video below and see what it’s all about.  Join us in getting in the best shape possible in the first 90 days of the year!  Let’s stick to the plan and stay motivated TOGETHER.

The Loser has to make lunch for the winner for an entire week and sport some custom apparel with the winner’s face all over it in the gym for an entire week.

In the process we’ll be broadcasting our workouts, diet journal, and tips along the way.  So don’t forget to Follow!

Click here to see the Fitness Test VIDEO

Suffer from migraines? Let me help

Jenn Migraines Blog

Did you know that nearly 1 in 4 U.S. households include someone with migraine pain?

That’s equal to 36 million men, women, AND children in the United  States.

If you are one of these people, you have seen and heard it all when it comes to how to get rid of a migraine.  I had a close friend who suffered from extremely debilitating migraines.  One day I walked into her house to find her lying flat on the floor in a dark room with potato slices wrapped around her head! Needless to say it didn’t help…

Because I work with the public I have had to tackle this beast named  “Migraine” on a number of occasions.  When working with people it’s pretty common to either immediately relieve some of the pain as well as take it away fully by using a few simple movement techniques or dietary adjustments.

The 2 things I have personally seen to help people is feeding your body with nutrient rich foods to support thyroid and metabolic function in addition to some focused mobility sessions.

When it comes to nutrition the first thing you will want to do is increase your daily sugar intake and minimize polyunsaturated fats in your diet.

Why will adding sugar to your diet help you? Let me explain…

First, I’m talking about sugar found naturally in foods (with the exception of table sugar which I’ll talk about) that contain fructose, glucose, lactose, and sucrose. Such as organic fruits, organic root vegetables like potatoes and carrots, organic dairy, some pulp-free fruit juices, raw organic honey, and even refined white sugar. Starchy foods like breads, pasta and grain tend to cause issues so stay away from them.  White refined sugar isn’t an optimal source of sugar, but it isn’t the demon everyone would like you to believe it to be either!

When the body is under stress the demand for glucose increases, if glucose is low in the blood the body will release adrenaline from the adrenal glands to convert glycogen, to provide additional glucose. The issue with this is, is that adrenaline will mobilize free fatty acids to use as fuel. Free fatty acids disturb the production, transport, and signaling of thyroid hormones. Also, when glucose is in short supply, more cortisol is produced to provide glucose. It does this by the breakdown of structure of muscles and the Thymus Gland in order for glucose dependent systems get what they need. When these stress hormones are released in the body it happens at a “sympathetic state.” In this state your body creates extra tension especially in the neck and shoulders.

Where to get the sugar:

Here’s our hierarch of sugar listed Optimal to Least Optimal but acceptable none the less…

  1. WHOLE FRUIT – FruitsMelons, oranges, cherries, grapes, cooked apples, fruit juices, honey, as well as adding white sugar to your coffee or milk.
  2. FRUIT JUICES – orange juice, grape, apple, lemon aid, etc.  These are normally like having the whole fruit, but have less fiber.  Insoluble fiber in fruits and veggies can be hard on a person’s gut especially if they’re dealing with metabolism problems.
  3. HONEY and SUCROSE (table sugar) – these are even easier to digest and therefor might be the best source of sugar when someone is just getting started on the path to healing their metabolism.

Why avoid polyunsaturated fats?

Polyunsaturated Fats actually inhibit the natural burning process of glucose (sugar) and get in the way of integrating glucose in it’s other functions throughout your body. And from what you read earlier when the body doesn’t have enough glucose to keep your blood-sugar level, it uses stress hormones like adrenaline to do the job which again can cause increased pulse, blood pressure, and tension.  This leads to tight muscle tone, limited mobility, and headaches.  Just about every migraine we’ve ever dealt with there has been some link to moments of low blood-sugar.  Eating something sugary at the start of what seems to be a headache usually makes it go away with 20 minutes.  Chronic

Think about the last time you had to be in a position where mobility was limited… Such as a plane ride, road trip in the car, 8-10 hrs a day in an office chair staring at a computer… When you got up, how tight and stiff were you? Maybe you felt pain in your neck or back? Same thing happens when we have a lack of proper nutrition in our body. When our body can’t function like it needs too and needs to depend on stress hormones to keep us alive, it impacts our body in a negative way.

Examples of Polyunsaturated Fats (PUFAs):PUFA

PUFAs can be found in large or small amounts in everything we eat. PUFAs are found in Vegetables, nuts, seeds, legumes (like grain and soy), cold water fish (Salmon), poultry, beef, and pork that have been poisoned by a diet rich in PUFAs (grain, soy, and corn fed animals). The worse place where you can ingest PUFAs are the oils. Such as: vegetable, nut, seed, and fish oils.

Your probably shocked on hearing about the Fish oils! I know I was when I first found it out… A great Read that explains why we should stay away from these oils as well as other things is “How to Heal Your Metabolism” by Kate Deering. It’s an easy and informative read that I recommend you read.

Another step I recommend our clients take is to get their protein from Eggs, Beef, Beef liver, Bison, Shrimp, Crab, and Oysters. Making soups of beef bones are another great source of protein which will improve the amino acid profile of your daily intake.  Bone broth has a lot of glycine in it.  Most people lack it in their diet and when they add it in can half a very calming effect.

Just by doing this you will be providing your body with enough nutrients to start the healing process, and as a result can decrease the occurrence of migraines, headaches, and pain and tension in general.  Other cool symptoms of healing your metabolism are increased energy, better sleep,  happier, calm, collected mood, and just a better quality of life.

If you’re suffering from migraines we can help!  Call 702-220-8222 for free, no obligation consultation with me, today.



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Member Spotlight Dec 2015

This month’s member spotlight goes to a very deserving Emmy V!

FullSizeRender-1Easy boys!  This one’s married.  In fact we even attended her wedding just this past year.  Congrats again, Emmy! Emmy and her husband Alex have trained with us for over a year and we couldn’t be happier to have them in the gym.


FullSizeRender“Energy” is the word that comes to mind when describing Emmy.  She’s always smiling, buzzing around the gym, early to every class, and a true inspiration to those she trains with.   Emmy works in Human Resources at Nordstrom’s, but we all believe she could easily leave her job to become a comedian.  There’s never a dull moment in a class with her!  Hilarious!

Not to mention her progress speaks for itself.  There’s no question her positive attitude and hard work have paid off.  She has lost weight, lost inches, and become incredibly strong with a plank time reaching over 3 minutes!

Thank you, Emmy.  This place wouldn’t be the same without you.

Isa’s Sock Box: Sock Drive

Isa's Sock Drive Banner

Happy Holidays Everyone!

Meet Isabella Pinto. Isa has taken it upon herself to start a sock drive for those in need this holiday season.  Socks are the most needed, least donated article of clothing in homeless shelters. Help Isa on her mission by donated packaged socks here at our facility.

Men’s socks are of the highest demand, but women and children’s socks are also.  All donations will go to the Las Vegas Rescue Mission

. The last chance to donate will be 12/24, 11am at the Open House Workout here at FitLife Fusion.

Location 1:

FitLife Fusion

8645 W Flamingo Rd STE #104

Las Vegas NV 89147

Location 2:

Quan Chiropractic

5980 S Durango Dr #113

Las Vegas, NV 89113

From the team here at FitLife, we hope you have a safe and happy holiday season!

Member of the Month Nov 2015: Kristi

Kristi McNKristi came to us almost a 6 months or so ago in search of a solution to some mobility problems she’d been dealing with for over 2 years.  She told us of the tremendous knee pain she dealt with for years until finally making the decision to get a knee replacement.  After the knee replacement she knew it was time to regain her strength, agility and mobility, but didn’t know where to start.

She happened to come across an article written about FitLife Fusion in the Las Vegas Review Journal and came in for a consult.  She decided to undergo a Neuro-Flow evaluation and begin training 3 days per week.  Since then she has regained mobility, gained incredible amounts of strength and lost over 30 pounds!  One of Kristi’s goals was to be able to go hiking again.  We think she’s ready!

Kristi mcn bench pressThe word “consistency” comes to mind when we think of Kristi!  No one is as consistent in their training as our Kristi.  She never misses a workout, never late, and never shows an inkling of a desire to give up.  She’s an inspiration to everyone who walks through our doors and we thought it was about time to show our appreciation for her hard work and dedication by making her our member of the month.

Thanks for being awesome, Kristi.  Keep it up!   We love having you as part of our Fit Fam.

You can hear Kristi’s testimonial right on the front page of our website in our commercial.

Home Workout by Jen

Hey there!

Here’s a little workout to try at home.  It’s very simple by design and should be pretty easy to perform at home or out at a park.  Below you’ll find a short set of mobility drills to prime your joints for the workout, a few sub-maximal plyometric exercises like jumping jacks to get your blood pumping, and 5 exercises you can do in a circuit fashion.

Remember to take your time.  Start by trying to get 2 sets in and work your way up to 5 full sets.

Give it a shot for a week or two, and let me know how it goes!  You can reach out to me anytime at Jennifer@fitlifefusion.com.  Go for it!



Ankle tilts (5 reps on each side)

Knee circles in a 45 degree lunge  (each side and 3 reps in each direction)

Thoracic glide 5 reps

WARM UP:  20 jumping jacks, 15 squats, 10 push-ups, 10 burpees


20-25 squats

15-20 alternating lunges

10-15 push-ups

10 burpees (with or without push-up)

20 sit ups

Rest for 60-90 sec and then repeat set 3 more times