Steve Baum Holistic Fitness

01/05/2025

New Year New Goals?

I'm in the goals business so I'm always the one asking everyone what their goals are and the then I help them hit the bullseye.

This year, a client asked me what MY goals are, which I can't recall ever happening. :O

He said if he knew what my goals are and how I go about achieving them that perhaps he could mimic my behavior and it would help him reach his goals.

This REALLY hit me. Everyone needs a model to mimic. They need to SEE what it looks like from someone who they want to become more like. Just telling how to do it isn't enough. It must be shown.

So what are my personal fitness goals?

That's a good question. So if you asked me what my number one goal was when I started on this journey at 12 years old it would have been to never get embarrassed with my shirt off again. While on a float trip a good friend told me I had t**s and my mission since that day was to get jacked.

At 16, I got fascinated by nutritional biochemistry and learning how to utilize vitamins, minerals, amino acids etc to increase my results and improve my performance. So optimizing cellular health and performance is probably equally as important to me as getting jacked.

The how:

Nutrition: Both goals require me to ask myself whether or not something I want to eat or drink is going to help me achieve either one. If the answer is yes, it goes in my mouth. If the answer is no......then I ask myself if I'm ok with it and if I am, it goes in my mouth.

I'd say early on I was 1000000 percent strict about every single detail....to the point of missing a LOT of family activities and fun times with friends because I told myself I couldn't follow my plan if I engaged. That was NOT a healthy place to live. Now I make sure I cover all of my micros and then allow myself to eat whatever I want to fill in the rest of whatever calories I have left. The "whatever I want" is almost always the same things I eat, but just more of it. I'm not a maniac like I used to be, but 90 percent of what I eat is from the best source I can find and is whole food based.

Exercise: I hit 8-10 steps daily and hit weights 4-5 x per week. (consistently for 45 years)

Sleep: I haven't missed a nap since I was born. Lol. Plus another 9 hours per night. NON NEGOTIABLE.

So that was a long way of saying I focus on the habits that I know I need in order to achieve those two goals. Since neither goal has an end point they continue to drive me daily.

Go out and kick some ass and remember someone's gonna mimic your behavior.............the question is what will they achieve by doing so????

12/05/2024

It's NEVER too late! Start today!

11/25/2024

1 Alcoholic Drink = 1 Cigarette!?

Is alcohol sabotaging your hard work in the gym?

Research suggests every drink with alcohol is the equivalent of smoking one cigarette, which leads to a host of negative effects on one’s health, including increased inflammation, decreased fat loss and increased stress on your liver. Your liver is the quarterback for SO MANY functions….messing with is never beneficial.

Throw some hormone replacement therapy in the mix and you’ve got a recipe for disaster.

I’ve seen my client’s progress skyrocket when removing alcohol or limiting to a max of 2 drinks per week.

Feel like your progress is stuck and you’re spinning your wheels? If alcohol is in them mix ditch it for a month and see what happens. I think you’re be very happy with your results.

https://pmc.ncbi.nlm.nih.gov/articles/PMC10928000/

11/22/2024

What the F!?!

Want to Avoid the "Skinny Fat" Trap? Focus on Fats.

Are you just chasing a number on the scale, or do you care about what that number actually represents? When you lose weight, wouldn’t you want it to be mostly fat, not muscle? And when you gain, wouldn’t you prefer muscle over fat?

Here’s where food choices come in. It’s not just about hitting calorie or macro goals—it’s about what kinds of fats you’re eating.

When your weight changes, the kind of fat in your diet impacts whether you gain or lose muscle and fat. Research shows that polyunsaturated fats (PUFAs) are a game-changer:

**PUFAs promote 3x more muscle growth than saturated fats (SFAs).

**They help prevent visceral (abdominal) fat gain, which is linked to diseases like diabetes.

**Overeating PUFAs leads to lean tissue development, while SFAs encourage fat storage, especially around the liver and abdomen.

Need more calories? Salmon and anchovies are a great choice with a great PUFA/SFA ratio.

Want less calories? Halibut is your best choice.

My choice is salmon due to it’s high phosphorus content….(more on that later!)

The takeaway? The quality of your food matters as much as the quantity. Make smart fat choices to stay lean and strong.


https://www.ncbi.nlm.nih.gov/pubmed/24550191
https://www.ncbi.nlm.nih.gov/pubmed/21281526
http://www.ergo-log.com/weight-gain-kind-of-fat-in-diet-determines-how-much-muscle-mass-you-build-up.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874190/

11/20/2024

Want to lose body fat?? NEVER start with cutting food intake!

When you “lose weight,” the health benefits you get are from losing fat, NOT by losing lean mass, which includes weight from muscle, bone, and internal organs.

17-22% is the healthy range for women.
6-12% is the healthy range for men.

These are just averages. Your optimal body fat level will depend upon your life demands.

If you choose to lose weight, focus on fat loss with minimal muscle loss. Don’t let the scale fool you. It only shows total weight loss.

Unfortunately, the average person who cuts calories to lose weight will LOSE APPROXIMATELY 25% FROM LEAN MUSCLE MASS.

Your muscle is gold. You don’t want to lose it.

Four rules to preserve lean mass when losing weight:

1. Lift heavy stuff and do not cut calories…. IF you are currently eating whole food that is keeping your weight stable, do not start by eating less. Instead, shoot for 3-4 full-body resistance training sessions and 1-2 high-intensity interval and sprint sessions per week. Keep your total step count above 8K per day.
Give this at least 3-4 weeks and if your body fat isn’t dropping THEN reduce calories. (If you’re eating a bunch of junk stop and replace it with real food before even starting on this journey)

2. Eat enough protein. Shoot for approximately 1 gram of protein per pound of body weight. A good rule of thumb is to eat a palm sized serving of protein 3-4 times per day and always include protein with every meal.

3. Slower is always better. Don’t try and lose more than 1 to 1.5 lbs of fat per week or you’re going to increase your chances of losing lean muscle. I’ve seen hundreds of people lose weight quickly, only to gain it back and have MORE body fat than when they started.

4. Sleep! Sleep deprivation (typically less than 6.5 hours per night) will stall your results big time. If I could give everyone a superpower to help them get lean it would be sleeping 8 solid hours per night.

These rules should allow you to retain most of your muscle mass or possibly even increase it while losing fat. There is no amount of protein that will completely stop you from losing lean mass.

To prevent muscle loss make sure you lift weights AND supply your body with all of the building materials it needs. (Protein, vitamins, minerals etc via REAL foods)

The diagram below shows what happens when you do it the right way vs the wrong way

11/20/2024

Hydration is a HUGE part of optimal cellular function. You can drink plenty of water and still not be optimally hydrated due to mineral imbalances.

The better your cells function the easier it is to lose body fat, gain muscle, and have incredible mental power.

Urinating frequently, constipation, diarrhea, frequent thirst, excessively salty sweat and LOW energy are all symptoms of not being properly hydrated, despite drinking sufficient amounts of water.

What should you do?

Make sure you're getting enough minerals from whole foods and add in some extra from real salt with all of the minerals included. Also, make sure you're getting plenty of potassium, potatoes being a fantastic source.

Real life example I use daily:

For every 40 ounces of water I drink I add about 5 shakes of Redmond Real salt and I eat an extra large baked potato with the skin to get the majority of my daily needs.

Give it a try and see how you feel.

10/31/2024

A new study of 15 micronutrient intakes in 185 countries found that the majority of people have multiple nutritional deficiencies. One of the researchers concluded: "Most people — even more than previously thought, across all regions and countries of all incomes — are not consuming enough of multiple essential micronutrients.”

On the basis of estimates of nutrient intake from food (excluding fortification and supplementation), more than 5 billion people do not consume enough iodine (68% of the global population), vitamin E (67%), and calcium (66%). More than 4 billion people do not consume enough iron (65%), riboflavin (55%), folate (54%), and vitamin C (53%)

You might think that this only applies to people that don't pay attention to what they eat, but you'd be wrong. Multiple studies have found bodybuilders, athletes and people on popular diet programs also don't meet the recommended intakes of many micros, even without taking into account exercising individuals have higher requirements. If your diet's based on whole foods, your risk of deficiency is considerably lower than that of the average person living on Big Macs, but you're far from guaranteed to optimize all your micro intakes.

Keep in mind, the RDA for micros is bare bones minimum. You might need considerably more specific micronutrients based upon your unique needs.

DM me if you want to find out how your diet stacks up.

The National Institutes of Health and the Dutch Ministry of Foreign Affairs.

10/26/2024

Guys on TRT are you doing it the right way??

I work with a LOT of guys who’ve gone on TRT expecting to feel fantastic but end up feeling worse.

There are many reasons for this but one of the biggest is their administration protocol is wrong (95 percent are told to do it this way, regardless of where they go for prescriptions)

A typical protocol looks like this: .65 to 1ml injected once per week OR .35 to .5 ml injected twice per week. The problem with this dosing schedule is it creates big spikes and big dips. It’s like a roller coaster. It can also create more conversion to estradiol, which is not good either. Keeping your levels steady is a much better approach.

Another reason many men feel worse is because in addition to the testosterone, they are given arimidex, or some other estrogen blocker, when it’s not needed. This crashes their estrogen and causes a whole set of new problems, such as bone loss, fatigue, mood swings, migraines, joint pain, and sexual dysfunction.

A third reason for not getting the desired results and often feeling like S&%T is the rest of their hormones are out of balance and most of the time never get checked. These include Prolactin, SHBG, DHEA-S, Pregnenelone, Progesterone, and Thyroid hormones. It’s crucial to check all of these and keep everything in balance.

And lastly, poor lifestyle habits can NOT be overcome by using testosterone. If you’re driving a beat up Yugo and you put a V12 Ferrari engine in it nothing good is going to happen.

I've attached two graphs showing the difference between what typical dosing looks like vs micro-dosing.

Want help making sure you’re getting the most out of your therapy with the least amount of side effects?

Shoot me a message. I work with Marek Health and can set you up with the best docs in the business and they’ll get you dialed in.

10/26/2024

I hope this happens. The health of every living being will improve dramatically!

10/24/2024

The Hidden Side of Weight Loss with Ozempic: What You Need to Know About Toxin Levels 🌟

As weight loss gains momentum, one critical aspect is often overlooked: the increase in toxin levels. If you or someone you know is using Ozempic, it’s vital to understand how this can impact health.

Research indicates that weight loss—whether through dietary changes or medical interventions—can lead to higher concentrations of toxic pollutants in the body. Studies show that during weight loss, fat-soluble toxins like organochlorines are released into the bloodstream, which could pose serious health risks, including:

• Breast cancer
• Reproductive disorders
• Immune system issues
• Thyroid function impairments
• Neurodevelopmental alterations

These toxic pollutants are stored in our adipose tissue and can complicate weight management, potentially leading to weight regain.

So, what’s the solution?

To mitigate these risks, it's essential to support your body’s detoxification pathways. Incorporating cruciferous vegetables—like broccoli, cauliflower, and Brussels sprouts—into your diet can significantly enhance your body’s ability to detoxify. Aim for 400-450 grams a day for optimal benefits.

This simple, evidence-based approach can help reduce the negative effects of toxin release during weight loss, promoting overall health and well-being.

Stay informed and take proactive steps in your health journey! 🌱

https://pubmed.ncbi.nlm.nih.gov/12608524/
https://pubmed.ncbi.nlm.nih.gov/16989697/
https://pubmed.ncbi.nlm.nih.gov/32363609/
https://pubmed.ncbi.nlm.nih.gov/19336732/
https://pmc.ncbi.nlm.nih.gov/articles/PMC2784188/
https://pubmed.ncbi.nlm.nih.gov/19255595/
https://pubmed.ncbi.nlm.nih.gov/19900941/

10/17/2024

Curious about your testosterone levels? You’re not alone. But what if the real issue is something else, like your thyroid? Many key biomarkers that could be driving your symptoms often get overlooked, even if you're already on TRT, and not seeing the results you expected.

Low thyroid and low testosterone share many of the same symptoms, and millions of Americans are affected by thyroid issues without realizing it.

If you’re ready to reignite your energy and start dominating your day, DM me. I’ll send you a simple assessment to pinpoint potential causes and tell you exactly which lab markers to check to get back on track so you can crush your day.

10/16/2024

Your body is like a house that’s being built and broken down 24/7

It needs 3 things to be storm proof:

1. The RIGHT building materials. Vitamins, Minerals, Amino Acids, Fatty Acids, etc.

2. Protection. You’ve gotta keep the bad guys out.

3. A healthy environment. The best house in the world will decay and crumble if it’s in the wrong environment.

Is your body storm proof? Use my 10 min assessment and find out. DM for info.