Volume 18, September 23, 2008

Welcome to another addition of the LBC newsletter. If you haven't received the previous issues of the newsletter and you'd like to, you can find the archives here.

In this issue we've got part one of a two-part interview all about the thyroid - symptoms of hypothyroidism, what tests you should be getting should you suspect a problem, etc., as well as a short article from Noel Clark on the fitness lifestyle.

If you'd like to see a question or topic addressed in a future newsletter, feel free to drop me a line at erik@leanbodiesconsulting.com. 

What's New At Lean Bodies Consulting?

Well, the 2008 North Americans has come and gone and it was a great trip. Laura and I headed out Thursday night and made surprisingly good time, arriving in Cleveland a little after midnight. We met up with Jen Hamilton and her bigger half, Will. It was great to finally meet Jen (and Will) as I've known Jennie for a good 5 years through various online circles.

Unlike last year, the figure portion of this contest was to be done over one day - Saturday. So Friday we just basically hung out, ate, and passed time. Friday night the whole crew went out to The Hard Rock for dinner. We had a great time and a good sized group at dinner which included myself and Laura, Jen and Will, Neely Tartaglia and photographer John Stutz, and Lisa Peper and some of her family/friends.

Saturday we were up early and ready to go.

Here's my North American's recap post with some more pictures.

Lisa Peper also posted a bunch of pictures on her blog here. And I just posted Lisa's incredible 14-week transformation photos. You can find those right here. 

Updated pictures of Jen Hamilton on show day can be found here. Now that's a perfect peak.

In the end, we had a good showing as both Jen Hamilton and Lisa Peper placed in the Top 5 of their respective classes - both being in their first national show. Jen ended up in 4th place in Class F and Lisa ended up in 5th place in Class D.

I'd also like to congratulate LBC clients Anca Saccaro and Amy Krajewski on their recent showings. Anca placed 3rd in her recent figure competition, and Amy brought home a 3rd in Tall and a 3rd in Masters.

Next up for me is the 2008 NPC Nationals in November - about one month before I become a dad. I can't wait for either.

The Ins and Outs of HypoThyroidism - Part 1

The following is the first of a two-part interview with long-term LBC client, Ileen Natic, who I've just recently posted some inspiring before and after pictures of, which you can find here.

EL: Ileen, why don't you start off by giving us a little background on yourself and then we'll focus in on the primary topic of the interview. Particularly, how and why you've come to be quite knowledgeable in this area.

IN: In February of 2002 It was time to focus on myself after having five boys. I embarked on my fat-loss journey as my 40th birthday was nearing; turning 40 scares a lot of people into health. I'd tried a few diets like "Somersizing," and I did see some weight loss; but I wanted something more and began"Body for Life" online. In October 2003. I met my training partner Cindy online and together we'd also done "BFFM", working with a local trainer. For the la st two-and-a-half years I've been working with you.

My progress was extremely slow (until May 2005) and I was constantly suffering from unexplainable ailments that disrupted my life in all areas from teaching my preschool class, handling my children, my relationship with my husband and my overall mental and physical health. I felt like crap and I was in pain but I couldn't explain why. My doctors did test my thyroid but said nothing was wrong; the results 'normal'. The only answer I'd get is "you have a large family, you work, weight train (early a m) and you're depressed." Their cure was to offer me an antidepressant which I flat out refused each time. That really angered me because I wasn't depressed at all, but rather, hurting, tired and very frustrated. I felt like something was sitting on me holding me down, what I've coined "SURpressed" and my life was slowly slipping away.

So I kept on doing what I was doing, getting worse and nearly had to give up my teaching job. My family life was a mess and I felt like I was going to crack up. In 2005 I met a gal who used to post in our weight-training thread and she offered some advice. Pam (NonstickPam) recognized my symptoms and complaints to be consistent with hypothyroid disease. As a thyroid-patient advocate she suggested I go see an endocrinologist and advised me through the process. I'd gone to a few doctors with many complai nts in common with hypothyroidism, but none of them would see my complaints as anything serious because my lab ranges were supposedly 'normal'. 

I was actually thrilled when Pam said there was something actually really wrong with me.

In May of 2005 I was finally diagnosed with Hashimoto's Hypothyroid Disease. Though my lab ranges fell in 'normal' range, this endocrinologist knew to test the antibodies and that was what finally sealed the diagnosis of Hashimoto's and placed me on medication.

I should note that many years earlier, after the birth of my third son, I was diagnosed with Grave's Disease, which seemed to go into remission. I now know that was the wrong diagnosis as my current diagnosis is Hashimoto's Hypothyroid Disease, which is often in the early stages confused with Grave's Disease.

EL: What are some of the tell-tale signs of hypothyroidism?

IN: There are a lot of symptoms of hypothyroid disease that can also be attributed to other issues but these are the ones most often experienced. I had all of them and more. Here's a short list:

• Less energy and stamina then most
• Tired/nodding off, needing to nap
• Low-grade depression
• Brain fog/memory issues
• Cold hands/feet or extremities
• Constipation
• Loss of hair, thinning hair
• Outer edges of eyebrow missing
• Dry/cracking skin and nails
• Menstrual cycle issues
• Achy bones, muscles and/or joints
• High cholesterol
• High blood pressure
• Inability to loss weight or easily gain weight

EL: What are the 'standard' tests a doctor will do when requesting a thyroid panel and why aren't these all encompassing, or accurate enough to give a clear indication of the real health and function of your thyroid?

IN: Standard tests doctors often order are TSH and sometimes Total T3 and Total T4. Unfortunately, they don't give a clear picture on how the thyroid is functioning on a cellular level. Thyroid Stimulating Hormone (TSH) is actually not a test of the thyroid, but rather, one of the pituitary's influence on the thyroid. Going by "total" testing doesn't tell your body how well it is taking up the hormones on a usable level.

EL: What tests should people ask their doctor for if their symptoms are causing them to suspect something might not be right with their thyroid production?

IN: Free T3 and Free T4, and TSH at a minimum. Additional helpful tests are the Antibodies Testing, called TPO and AB. Those rule out/or in autoimmune disorders of the thyroid. Also, a  ferretin test, which tests your iron storage.

If your doctor refuses to perform these tests you can either look for another doctor or self-test through an online site like www.healthcheckusa.com.

EL: Generally speaking, should people expect to encounter some resistance when asking for these additional tests? If so, what do you suggest?

IN: Unfortunately I have to say a BIG yes. Most doctors feel it is adequate to test the thyroid using just TSH. Often they will proclaim a patient normal if the test results fall into 'normal' range. Sadly, many people are overlooked and left untreated. Many doctors don't like when you challenge their standard protocol or show that you've been educating yourself. 

If it wasn't for my friend Pam, advocating for me and teaching me to self-educate myself, I can't even imagine where I'd be now. After going through everything I went through, I find it my responsibility to pass the favor and help others in the same area so that no one should ever suffer for years like I did. The most important thing a patient can do is research and self-educate themselves. A great website for some easy to understand information relating to thyroid disease is www.stopthethyriodmadness.co m

EL: What are the ranges that doctors consider normal for TSH, T4, Free T3 and Free T4?

IN: Normal is basically anything that falls in 'normal' range <rolls eyes> Even if it's one point above the bottom and about to fall out of range. The reference ranges are simply far too broad. 

EL: Do you know the ranges that are considered 'normal'?

IN: Every test/lab has their own lab range; that is how the ranges go. For example, Quest and Labcorp, the major labs here have different ranges. That's why I cant give you a definitive answer. If it falls IN that range xx (xx-xx) doctors call that 'normal'. Naturally, that isn't necessarily optimal.

EL: Given the reference range for normal is far too broad, below what levels of these hormones should people be doing more investigative work or looking for more help?

IN: On the low side would be TSH levels of about 2-2.5. Fee T3 should be a minimum of midrange and the same applies to Free T4 levels. TSH ideally under 1.0. I'd look for further help if a person's labs fell in these investigative ranges.

EL: Solid information Ileen. Thanks very much.

Again, check out Ileen's awesome before and after pictures, which show that being hypothyroid isn't a permanent barrier to getting in awesome shape.

Living the Fitness Lifestyle  - Noel Clark

A question I have been asked a lot lately is "how do you fit everything in when you're prepping for a show or trying to hit a goal and be consistent with your training and your diet?"  If you know anything about me, you probably know that I am a national NPC Figure competitor, I have a family of five, I work for Lean Bodies Consulting as a trainer and nutritionist, I coach my nine-year-old's soccer team, I run boot camps and I am a therapist. What's the key to "fitting everything in?" Preparation and time management!

I don't think I am in any way different than most other people. We are all probably living pretty crazy lives, but I hate it when I see someone say they just don't have the time to commit to being healthy. I'm not just talking about prepping for a show either. It takes a lot of hard work and discipline to get and stay fit as well. Whenever I get a client that I would consider "new" to this lifestyle, the hardest thing for them is prepping their meals. However, prepping meals is one of the thi ngs, I know, that totally helps me keep on plan. I do this about twice a week. I cook large amounts of beef and chicken that I can easily grab and take with me on the go.  Unfortunately I find myself eating in the car often these days due to just trying to get my kids to and from school, church, practice or a friend's house. However, I am never without water or food. I know that if I don't have those things prepped, then I am planning to fail. Remember missing meals can be just as bad as cheating.  ; 

Another thing is that training to me is a must. It is something I just won't miss. I plan it into my day just like I would anything else. Sometimes that means staying up a bit later or getting up a bit earlier, but I always get it in. Fortunately for me, my training philosophy (and Erik's) is to train smarter not necessarily longer. There will never be hours of double cardio in my future. One of the complaints I often hear is that this lifestyle will take away from "normal" family time. I could not disagree more (unless of course you are one that is doing the cardio I talked about earlier). I probably spend more time with my girls and husband than most. We have family meals, we go out together on the weekends, we have soccer games, birthday parties, play dates - you name it.  The difference is that we don't base everything around the food. I don't feel that we have to eat garbage to feel "normal." My girls generally eat what I eat plus some. We bake fun stuff for schoo l that involves "bad" food - I just choose not to partake. You have to reset your thought process when trying to reach a goal that most don't really care about or want to achieve themselves. There will always be temptations to eat off plan or to miss a work out, but what I have learned is that by planning ahead and setting priorities you can achieve your desired results and fit everything into your busy life. 

"It's simple, but it's not easy."

If you know anyone you think would enjoy or benefit from this newsletter, please forward it on and pass on the newsletter sign up link LBCNewsletter. Remember, that when they sign up to receive the LBC newsletter they also get a copy of my report on the Top 10 Not-So-Obvious Fat-Loss Mistakes

Until next time, thanks for reading.

Erik Ledin, B.Kin, CSCS, CISSN, NSCA-CPT
http://www.leanbodiesconsulting.com
http://www.leanbodiesfitness.com
http://www.leanbodiesconsulting.com/blog
http://www.leanbodiesconsulting.com/noelc