Women's Health & Fitness Australia BioSignature Questions

Q. Women's Health & Fitness Australia (WHFA) –

Biosignature modulation seems to refute the idea that spot reduction is a myth... Is this the case?

A. Coach Calabro

     Yes it’s actually better than liposuction because it can be permanently managed. Provided you make the necessary lifestyle changes whereas liposuction may not be. For example I have girls get liposuction on their legs but they see me because the fat keeps coming back because they have not addressed the reason why fat accumulated in their hamstrings in the first place.

There is a lot of data proving where you deposit fat and the hormone relationship.

For example abdominal fat and the hormone cortisol.

I challenge people to go to PUBMED an online medical resource for Doctors and bring up all the medical journals which show the relationship. For example type in the words “ cortisol, abdominal, human, PubMed ” into Google and there are literally 1000’s of medical peer review journals showing the relationship exists. So a logical extension of this is that the relationship extends to other body parts.

Charles Poliquin is one of the most accomplished strength coaches in the world. He has designed workouts for  Olympic medalist in 17 different sports,  world record holders in 10 different sports, and professional athletes in the NBA, NFL, NHL, MLB, and UK Premier League. He has lectured or consulted for a variety of high-profile organizations such as the US Secret Service, Walt Disney Corporation and the World Swimming Congress. He is the inventor of the BioSignature Modulation Method which has ascertained the relationship between body fat stores and hormonal profiles, and the methodology to improve site specific body composition and was in the unique position that he had comprehensive blood work of 1000’s of athletes while concurrently measuring their bodyfats and it was one of the tools he used to get superior performance and body composition results which helped his athletes succeed in their sport. I have been trained by Charles Poliquin and this system can be applied to the general population, physique athletes, weekend warriors etc.

Q. WHFA Does the program offer a way to spot reduce those troublesome areas?

A. Coach Calabro

      Yes BioSignature assesses your hormonal profile through a 12 site skinfold test.  From there we can find out the main factor holding back a client’s body composition or athletic goals using the right combination of lifestyle and individualised supplementation and nutrition. In fact the main point of BioSignature is to individualise nutrition, supplementation and even training to an extent to end client confusion. They should see results on a weekly basis provided they are healthy.

Q. WHFA Are the skin fold measurements always an accurate indicator of hormone levels?

A. Coach Calabro

      Clinically I have found they are very accurate for the majority of people. The BioSignature profile gives a prioritized order of hormonal imbalances that we can work on to accelerate fat loss and improve overall health.  In some cases we test further according to the priority.  For example if the thyroid is a priority we will always do further blood levels to assess function and look for auto immune problems.  Often uncovering underlying illnesses that a doctor has overlooked.  We refer out to functional medicine doctors if medication is needed.

It takes 2000 subjects of experience to become proficient in taking skinfolds properly and in order to re-certify in the Poliquin BioSignature program you must relearn skinfolds to the satisfaction of the course instructors otherwise you cannot re-certify. The ratios of the folds are the most important to a BioSignature Practitioner. We use propriety software which translates the folds into a certain hierarchy outlining the hormone(s) that are holding the client back from their individual goals.

I must also mention that I do not only rely on skinfolds, it’s just one tool to assess a client which saves them $1000’s of dollars in functional medicine testing. We also use blood work to check for nutritional deficiencies, thyroid, gut and liver function, food intolerance's and heavy metal toxicity.

The main message is that there is more involved in body composition than just how many calories you consume. The 3 main sources of fat gain are stress, malnutrition and toxins. The skinfolds help me narrow down what to focus on and reveal what is holding them back from achieving their goals.

Q. WHFA Who is the program suitable for?

A. Coach Calabro

The program is suitable for anyone who wants to optimise their body composition whether it is fat loss or lean muscle gains. In that regard I have seen people as young as 20yrs old through to people in their 50’s some for aesthetic reasons, others for better health and vitality. Athletes also see me because they wish to have optimal testosterone and growth hormone or improve their body composition for optimal performance in their chosen sport. My business partner is a naturopath and she uses Biosignature purely for health improvements and women's’ hormonal balance, seeing female clients who are between 18 and 84!

Q. WHFA Are your clients predominantly "average" people wanting to lose weight? Or athletes? Men or women?

A. Coach Calabro

Predominately my clients are female that want to not only lose weight but improve their body shape. The focus is not on losing weight as I explain to them that the scale is a poor measure of whether you are losing fat or gaining muscle. For example they could be losing bodyfat at the same rate they are gaining muscle, if a client gains 5kgs of muscle and loses 5kgs of fat the scale is the same but her dress size and body shape is completely different. If you focus solely on the scale sure your weight may go down but if you’re a pear or an apple shape you just become a smaller pear or apple. I have had females with ripped upper bodies but south of the belly button it’s like a different person!

Q. WHFA What is the duration of the program and approx cost? 

A. Coach Calabro

For the majority of people it’s a 12 week course. The first consultation is the longest as I need to assess where people are at in terms of training, nutrition and supplementation, after that I see them every 1-3 weeks. The investment varies based on client needs.

a)  For BioSignature  its $847 for 12 weeks (supplements available at extra cost, functional medicine/nutrition testing may be extra depending on need).

b) I like to offer an initial 15 minute complimentary assessment so people can make a more informed decision if this is right for them. Contact me at tony@mybiosignature.com.au for more information about personal training or BioSignature packages.

The BioSignature 12 week Program

Includes

1)      12 weeks of Poliquin training programs based on individual goals

2)      Individualised nutrition

3)      Individualised supplementation

4)      Blood Work and Functional medicine testing analysis as required

5)      12 weeks email support

6)      Regular Progress Report

7)      Regular Photo progress

8)      12 weekly measurements (this can be modified based on individual circumstances)

a) 1^st consultation approximately 1.5hrs (very detailed analysis of level of knowledge, current health and finding out what needs to be addressed first for fastest results and ongoing progress) this is to set up your 12 weeks

b) then 20-30 minutes every week thereafter to track, educate and modify program

Q. WHFA     Can you give me an example to use in the story targeting one trouble spot. Say a woman came to you with excess fat on her lower back - love handles - what would you prescribe?  

A. Coach Calabro

The love handles or Suprailliac crest is an indicator how you are reacting to the amount and type of carbohydrates in your diet. They aren’t called muffin tops for nothing. Typically if you eat a lot of sugar or its cousins refined carbohydrates such as bread or pasta etc. this is the site which goes up first.

Usually the culprit is too many Neo carbs or man-made carbs and the client needs to focus on Paleo carbs which are carbohydrates the caveman had access too. For example did a caveman have access to bread? NO. Did a caveman have access to berries? YES. It very simple and there is no need for a large philosophical debate.

Q. WHFA     Which hormone is out of balance?

A. Coach Calabro

Insulin and Cortisol

Q. WHFA     What foods should she avoid/consume?

A. Coach Calabro

Low Glycaemic and Low Glycaemic Load foods are warranted here and more protein as a general rule. People avoid saturated fat like the plague but its sugar and its cousins they should watch out for! More specifically what needs to be assessed is the clients tolerance to carbohydrates in general. There are generally 3 types of categories of people.  Those who do well on predominately protein + fat, those who do well on protein+ carb and those who do well on a balance of protein, carbohydrate and fats.

Q. WHFA     How do we determine which is best for you?

A. Coach Calabro

Well through a combination of the BioSignature skinfolds and  blood work I can recommend a ratio that is most suitable but because I am measuring regularly I can adjust the eating weekly until it is optimal. Taking into consideration the type and timing of foods.

Q. WHFA     Which supplements should take?

A. Coach Calabro Natural supplements which would help with insulin sensitivity or your ability to handle carbohydrates better are the Magnesium, the herb Fenugreek, Corosolic acid, Cinnamon, Gymnema and Alpha lipoic acid.

Q. WHFA     Exercise?

A. Coach Calabro Contrary to popular belief cardio is not optimal, 2 sessions per week of HIIT (High Intensity Interval Training) has been shown through research to be superior and actually increases your insulin sensitivity and would reduce your love handles along with lactic acid weight training using moderate repetition ranges 8-12 with short rest intervals 30-45 secs for example 4 times per week for 45 mins. Actually weight training done correctly increases lean muscle mass which increases the number and function of insulin receptor sites making you more insulin sensitive.

For every pound or ½ a kg of muscle you build you increase your caloric output by 50 calories even at rest 24/7. Traditional endurance based cardio is counter productive as it can decrease LBM. I see these cardio bunnies doing an hour of cardio or more a day still struggling to get lean legs. Most of my clients are busy and are looking for the most efficient and results based methods. You only need 45 minutes 4 days per week to achieve most goals.

I have an obese client who saw several personal trainers/nutritionists in the past and they always made him do traditional steady state cardio and low calories which is great for the first 6 to 8 weeks to establish fitness but after that the body adapts and you have to make it gradually harder. Instead we did lactic acid training, intervals and focus on protein and food choices he lost 20kgs while eating more food without starving himself or resorting to fad exercise schemes.

Q. WHFA     Why should people choose to use this system?  

A. Coach Calabro This is an Individualized Program.  One size does not fit all! This program will allow you to lose body fat and increase lean muscle in a way that can be maintained as a lifestyle.   It will improve ALL your health parameters AT THE SAME TIME as losing fat.  It can often resolve those annoying health issues like fatigue, bloated tummies, trouble sleeping and PMT. 

Q. WHFA     What are its best features?

A. Coach Calabro

Individualisation of nutrition and supplementation that ends confusion, increase in energy, better sleep, lifestyle approach, no starvation diets or calorie counting, results on stubborn fat deposits and teaches people how to achieve lifelong leanness and health not a quick fix.

Vitamins - Are You Getting What Your Paying For ?

Are you really getting what your paying for in vitamins and minerals.
Big manufacturers know that you do not study chemistry and generally do not know the difference between Zinc Oxide, Zinc Amino Acid Chelate, Zinc Orotate or Zinc aspartate. they use that to their advantage by putting the cheapest form in the bottle. Did you know that Zinc or Magnesium bound to an oxide is absorbed very poorly, approximately only 5% is absorbed by the body. Sure its cheap but if your not absorbing it then whats the point. Amino acid chelate forms are not much better.
As soon as i give someone a absorbable form of Zinc such as orotate or aspartate they notice the difference within a week and verified via skin-folds namely the pectoral fold drops!
Don't be cheap with the simple stuff.
Magnesium is another classic case. When I give clients a topical form of magnesium or one which has 4 different chelates such as orotate, aspartate, fumerate and glycinate in a capsule their sleep improves, they feel less anxious and the abdominal fold and insulin sites namely the upper back and suprailliac reduce.
As a rule do not buy over the counter products as they are for the mass market instead buy practitioner only range as they have to get results so their clients improve otherwise they go out of business.
It costs alot of money to mass market some multi's which doesn't leave much for quality ingredients.
"But hey my favourite footy star takes them"

Food Sensitivities Can Slow Down Fat Loss

Food sensitivities can slow down fat loss.
If you have leaky gut which is a condition where your gut lining is compromised your food sensitivity list will be high.
What can be done about it?
Well the gold standard is the MRT test by Signet which detects your reaction to food based on a inflammatory response is unavailable in Australia. Its great because unlike IGg test it can predict foods that are not part of your consistent diet.
The IGg is widely available and detects your immune response to certain foods. The only problem is that it gives you false negatives. For example your could be sensitive to gluten but you have eliminated it from your diet so your body has not developed any antibodies to gluten therefore the IGg test will say gluten is fine for you when in fact it could well not be.
So knowing it gives you false negatives you can strategically heal the gut
However when most people actually write down what they actually eat they find that its hard to come up with more than 20 foods in fact the average is more likely to be 7 e.g. dairy, eggs, beef, chicken, gluten, broccoli, tomatoes, peanuts etc
So the IGg is great (provided you use a "GOOD" lab) for the group of foods you eat now. It takes approximately 2 weeks to develop antibodies to a particular food sensitivity so you could artificially do that to find out if specific foods will effect you.
As a rule if you have to be lean on a certain date eat the foods you plan to eat try to eat from a list of 20 foods then test yourself via IGg you may find if you just eliminate certain foods you will lose fat faster.
It would also be a good time to do a gut rebuilding protocol which involves a bunch of botanicals and 80g of glutamine a day for 21 days.
After which do the IGg test again you may find that you no longer are sensitive to certain foods but what sensitivity repeats itself lets say beef means you should stay away from on a continuous basis.

Write It Down - The Palest of ink is Better than the best memory

Weightlifting legend Tommy Kono said it best 40 years ago:
 "The palest of ink is better than the clearest of memories."

Can't believe how many people do not have a training diary!
Can't believe how many personal trainers never track anything
The argument usually goes that i know what weights I use in th egym
Yeah you know what weights you use because you've been using the same weights for the last 12 months or more!
The idea of the diary is for goal setting that's what you have to beat not do again
what tempo did you use? What rest time between sets? How many reps?
Incremental increases are what your after especially if you have been training for awhile
Progressive Overload, Try it

Mistakes I've Made But I Know Better

There are alot of ego's in the health and fitness industry.
Everyone's a guru.
But the best are always learning and improving and admit when new information makes them improve their methods. Its the practitioners who never measure, hardly update their knowledge but continue to profess their way is best is what you should be wary of.
It really cuts me when I make a mistake or don't get fast results with BioSignature.
But if you don't make mistakes you never learn.
For example doing estrogen protocols without verifying D3 status or making sure the liver needed a detox.
Not asking the right questions about a women's health
Giving someone a metallic cleanse  instead of a estrogen one
Misinterpreting the sub-scapular fold because I didn't realize its not just insulin that affects that site which influences my decision on how the client should eat
Why am I writing this? I want to be the best so I strive to learn more.
Now my success rate is far higher and what I recommend is more efficient than in the past
It should  be I've been doing this since 2008

Personally it took me 6 months to get 5.0% body-fat I can now get there in 8-12 weeks
There is no flaw in BioSignature but I realise you need to go beyond it and learn from other functional medicine resources, nutritional experts who get results and people who have a proven track record getting people in shape such as Francine Savard, Dr John Berardi, Charles Poliquin, Johnny Bowden etc
Everyone wants to be the guru and they want to tell you how good they are, I'm no different only difference is that I don't ever think I know it all and I love learning more
My holidays are around seminars and courses to learn more about the field of exercise,nutrition and supplementation.
 I'll let the results do the advertising!

Base Your Macro-Nutrient Ratio on Your Insulin Senstivity

Protein, Carbs and Fats what ratio is ideal for you?
From clinical experience people with high insulin sensitivity optimize their muscle to fat ratio on a higher carb macro-nutrient ratio i.e. 50% carbs, 35% protein, 15% fat. Moderate insulin sensitivity leads itself to more isocaloric eating i.e.30% carbs, 40% protein, 30% fat. Finally people with poor insulin sensitivity do best on  low in carbs i.e.50% protein, 35% fat, 15% carbs.
To minimize guess work get a 12 hour fasted insulin and glucose tolerance test along with tracking your sub-scapular and suprailliac skin-folds while following one of the above ratio's.
Just because you follow one of the above ratio's does not mean each meal must fit these ratio's as nutrient timing should be taken into consideration i.e you are more sensitive around workouts so it makes sense to eat more carbohydrates after to optimize your body composition

	Normal Insulin Sensitivity and Glucose Tolerance	Excellent Insulin Sensitivity and Glucose Tolerance
Fasted Blood Glucose	<100mg/dl	<70mg/dl
Peak Blood Glucose	<180mg/dl at peak	<130mg/dl
Time to Maximum Blood Glucose Level	30-60 minutes	15-30 minutes
Time Back to Fasted Glucose Level	30-60 minutes	60-90 minutes

Table referenced from Dr John M Berardi Article 'Massive Eating — Part II'
Meal Combinations and Individual Differences

Cinnamon and Lime Water Improves Your Insulin Profile

To help sensitize your body to insulin and promote a healthy gut bacteria make cinnamon water. It simple get 4 cinnamon sticks or 1 tablespoon of cinnamon quills, 1/2 teaspoon of Celtic sea salt and 1/2 teaspoon of bi-carb soda or baking soda. Mix into just over a liter of filtered water in a saucepan bring to boil and simmer for 10-15 mins. Drain off the quills or sticks.
Get a glass or BPA free container and dilute it 1part cinnamon drink to 2-3 parts water mix in some fresh lime juice if desired as it helps alkalize you too
Add ice