Core Health Dynamics |Q & A #2 | Ketosis!

If you are a PT, do Crossfit, Obstacle Racing, follow Bullet Proof Diet principles etc, then you would have heard about Ketosis. We already Posted about this via a great little infographic you can find here. BUT…what does Ketosis do to your body, and should you try it?


Ketosis oxidises (burns) fatty acids in the absence of glucose. This means your body is using fat as a fuel rather than sugar(s). ‘Ketones’ are what your body uses to do this.  A state of Fasting will need to be achieved in order to ‘turn’ these Ketones on. In order to do this, the diet must be high in fat, with moderate amounts of protein, and low carbohydrate. Low carb will mean lower glucose in the body, hence why you may have heard of Ketosis in relation to Paleo Diets.

What are the benefits?

Lower calorie intake, burning body fat, and eating ‘clean’ are the main physical and dietary benefits. The Ketogenic Diet was actually first established to help children suffering from Epilepsy, so it has a legitimate medical benefit too!


What are the downsides?

One of our mantra’s at Core Health Dynamics is: “One size does not fit all!”

Like any nutrition plan, a Ketosis Diet is not made for everyone. Those for whom it works will swear by it. And for the reasons above you can see why. Who wouldn’t want to be constantly burning body fat and eating more cleanly? However, putting your body into Ketosis can be problematic for some. The amount of time you need to Fast in order to reach Ketosis will vary from person to person based on current physiological attributes, genetics, and lifestyle. It also takes time to get used to not eating so much, and not eating at regular times.

Once in Ketosis, you can also feel weak, light-headed, irritable, and with reduced cognitive ability. This feeling should not last as your body adjusts to Ketosis, however this feeling can last from days to weeks.

Anyone with a hormonal imbalance, or with issues related to an imbalance such as Thyroid, Adrenal, or other metabolic maladies should be exceedingly careful if going down the Ketogenic route. You’re body will already be behaving erratically if you suffer from any of these; throwing in a Fasting, low carb nutrition plan will throw it out even further. I know this from experience having bouts of Adrenal Fatigue.

What’s my personal view on Ketosis?

When I feel good, I will go into Ketosis around 4 – 5 days per week. However, I don’t prolong this, and I definitely don’t do it if I am racing or have had a heavy training week, done excessive travelling, or am light on sleep. If you feel good, try Ketosis. If you don’t, then eating fewer carbs (not low carb) and upping your good fat intake will be a step in the right direction regardless.

Let your body and mind be your guide.

More information can be found at:

Core Health Dynamics |Q &A #1 | Vitamins!

You know what makes me happy? Well, a lot of things actually!

But…know what makes me happy about Blogging, and this Post in particular? People are asking questions, wanting to know how to feel better, and how to be fitter and healthier. Which is cool as I always try to respond to people if they like one of my Posts or start Following me. I’ll never take this for granted and am really humbled when people do either of these things. I then make sure I give something back – I invite them to ask me a question or to submit any health and fitness questions they may have, and I’ll respond.

Problem is, I’m getting a few submittals now. And if you read my last Post here, you would have seen that life is treating me well and that I am busy. Therefore, it’s harder to respond individually. But where there is adversity, there is opportunity! I thought, why not do a fortnightly Q&A? This way I can cover off more than one question at a time, invite even more questions, and chat about some common, hot topics. Such as Vitamins. So, to those who asked (you know who you are), I hope you find this Post useful!

Vitamins: What, why, where, and how?

The ‘What’ depends on your ‘Why’. Why do you want to / have to/ need to take vitamins?

  • Is it GP recommended based on your last Doctor’s visit?
  • Is it based on a Nutritionists or Dietitians advice?
  • Do you have a prescribed medical condition which causes you not to produce/digest vitamins appropriately?

If the answer is ‘No’ to any of these, let me give you this: “Hmmmm…” (imagine I’m frowning at you too!).

The reason I’m frowning is because a lot of vitamin related purchases and ingestion is based on articles in magazines or websites (such as Blogs,,.yes, I get the irony), the latest ‘fad diet’, or what your Bestie is taking. Be mindful that each of these plays heavily on your emotions and peer pressure.

Vitamins can cost a lot of money. I mean, ‘A LOT’! I sometimes think I should sell my conscience and ethics and dive headlong into the supplement trade. I am gob-smacked when I walk into some self-proclaimed health and/or organic food shops and check out the prices of everyday vitamins, let alone the chain grocery stores who sell Coke and cake frosting in the next aisle over. You want me to pay $99.95 for a bottle of 100 tablets that promise to lower my blood pressure? Take twice a day? That’s $2 a day, or $730.00 per year. No wonder I have high blood pressure!

But putting cynical Rich aside for a moment, vitamins can be useful IF (this is the ‘where’ and ‘how’ part) :

  1. You have a definite deficit of one of the essential vitamins.
  2. It can be used along with or instead of pharmaceutical medication to provide relief from an actual chronic condition.
  3. You are not able to absorb enough of a recommended vitamin from your normal eating.

Let’s look at this last point. If you are eating fresh, clean, natural foods, you should be getting enough vitamins (and minerals for that matter). Eating red meat, cold water fish, and a variety of vegetables will provide most of the your vitamin needs. The problem is, we live in a crazy, hectic world where we don’t, or can’t, always eat perfectly, This is where vitamins can be of help. However, food is the way to go when it comes to ingesting vitamins naturally.

Another really important point in regards to food: A lot of vitamins can’t be transported and broken down to the parts of the body where they are really needed unless they have a protein or fat molecule to carry them along. So even if you are on vitamin supplements, try to take them during a meal

Need more info on Vitamins? Go to these Posts:

And these – not strictly vitamins, but still awesome for you:

NEXT Q&A: Ketosis!

Hit me up – what health and fitness stuff do you want to know more about?

“Transform industries, enhance societies, change lives.”

I love quotes!

I keep a collection of them in a spreadsheet that also has my basic business plan on it. They’re just such a great source of inspiration when you ‘re having to grind through the harder parts of starting a business, or feeling so dog tired you could fall asleep standing up!

I’ve been doing both of these lately, but it’s all for the greater good – Core Health Dynamics is growing! Actually, we’re growing so rapidly I’ve had to invest a lot of time, money, and thought into how we manage the growth whilst still remaining true to the overall mission of the business. And the quote above in this Posts title really resonated when taking all this busyness into consideration!

So, why am I rambling? Well:

1> For the next few weeks, this Blog will go from two Posts to one Post per week. This is purely for time management purposes, not for lack of interest. I love writing. Always have. I would most probably publish Posts even if no one read them. I’ve been told this is the best reason to write cause its pure passion! And I’m nothing if not passionate!

2> The Core Health Dynamics website is being upgraded by the wonderful and clever folks at Creative Cloud! There will be FREE downloadable content, and the Blog will be replicated there too!

3> Social Media is go! We are already active on LinkedIn and Instagram, however Twitter and Facebook are about to launch. It’s pretty cool that the main driver for this has been Client demand!

The entire reason for Core Health Dynamics is to help people to be better, to feel better, and to do better; in all aspects of their life. So in order to “Transform industries, enhance societies, [and] change lives”, bear with us while we make these changes to help you, people you know, and the rest of the world around you!

And despite the ‘busyness’, I’m never too busy to answer an email, a comment, or take a phone call, so don’t be shy!

Rich and kids