Mike Ellerkamp

08/19/2025

There are different types of fat, and excesses in one of them are more deadly!
Which one deserves more attention: Subcutaneous or Visceral!?

🤔 In the human body, around 90% of fat tissue is subcutaneous, a kind of fat found just beneath the skin's surface. This is the soft tissue you sense when pressing on your belly. The remaining 10% is termed visceral or intra-abdominal fat, which exists deeper within the body, below the robust abdominal wall. This fat surrounds essential organs like the liver and intestines and is also stored in the omentum, a tissue layer beneath the abdominal muscles enveloping the intestines. As it stores more fat, the omentum becomes thicker and less flexible.

🤔 Historically, adipose (fat) tissue was seen mainly as an inactive storage region for fat reserves, ready to be converted into energy when necessary. However, scientific discoveries over time have unveiled that fat cells, especially those in visceral fat, are metabolically dynamic and have a critical role in the body's endocrine system. One significant breakthrough since the mid-1990s is the recognition that fat cells operate like endocrine organs, emitting hormones and other chemical messengers that profoundly affect various body tissues.

🤔 Subcutaneous fat is recognized for producing more advantageous substances, whereas visceral fat tends to release more elements that might negatively impact health. Visceral fat is known for producing a larger amount of cytokines, proteins that can trigger low-level inflammation, a known risk factor for heart diseases and other long-term conditions. Additionally, it releases a precursor to angiotensin, a protein that narrows blood vessels, causing elevated blood pressure.

🤔 Higher levels of visceral fat are linked with several other factors, increasing the risk of heart disease. It correlates with increased blood pressure, higher levels of blood sugar and triglycerides, and lower HDL levels, which is considered the "good" cholesterol. Together, these changes are referred to as metabolic syndrome, which significantly increases the risk of cardiovascular disease and type 2 diabetes. This syndrome represents a significant health hazard, underscoring the need to control visceral fat levels for overall health.

🤔 Did you guess correctly?
✅ What more information? Need help reducing that "beer belly"?
🤔 Want to know how I eliminated mine? Leave me a comment or DM me for more information.

08/15/2025

Unlocking True Metabolic Reset: Why High Protein and Natural Fats Trump Carbs

Your Diet Should Not Be Your Enemy!

Struggling with weight management? A diet should be a sustainable path to hormone balance and energy optimization. Prioritizing high protein and natural fats over a low-carb focus is key. While curbing refined carbs is important, building meals around quality proteins and stable, natural fats, while ditching seed oils, is a game-changer.

Protein is crucial for metabolic health, muscle maintenance, and satiety. High-protein diets outperform high-carb ones for weight management and cardiovascular health. Aim for one gram of protein per pound of desired body weight daily from sources like grass-fed beef and wild-caught fish.

Natural fats like butter, tallow, and olive oil provide steady energy and reduce inflammation. Avoid manufactured seed oils like canola and soybean, which create oxidative damage and disrupt mitochondrial function. This approach reduces heart disease risks and improves energy.

Carbs aren't the enemy—sugar is. Focus on high protein and fats to naturally reduce excess carbs and improve metabolic health. This balance prevents the fatigue of ultra-low-carb diets while delivering results.

Implement this by swapping seed oils for natural fats, building meals around protein and veggies, and supporting with supplements. Track your progress beyond the scale for better energy and mood. By focusing on high protein and natural fats, your diet becomes a lifestyle that empowers your body to heal.

DM me to join our community or request a coaching session.

What's one change you'll make this week? Drop a comment—I'd love to hear!

This is a condensed version of my latest Substack article: "Unlocking True Metabolic Reset: Why High Protein and Natural Fats Trump Carbs"
https://mikeellerkamp.substack.com/p/unlocking-true-metabolic-reset-why?r=29ay3w

Avoid the Seed Oil Trap

08/12/2025

🌿 Ever stop and think about what you're really putting on your plate? I love this quote: “Real food doesn’t have ingredients. Real food is the ingredients.” It's a simple yet profound reminder from Jamie Oliver that gets to the heart of true nourishment.🌿

🤔 Why is this such spot-on reasoning?

✅ First, it highlights how processed foods🍟 are loaded with artificial additives, sugars, 🍭 and preservatives that our bodies don't need—or worse, that can harm us over time.⏳ By focusing on real food like fresh grass-fed meat 🥩, veggies, 🥦 fruits,🥑 nuts, 🥜 and whole grains, we're ditching the junk and embracing nature's perfect packaging.
✅ Second, real food delivers nutrients🧬 in their most bioavailable form—think pure protein, good fats, vitamins, minerals, and fiber working together synergistically, not isolated in a lab-created supplement.🧫 This approach builds long-term health from the ground up, reducing inflammation and boosting energy without the crashes.

And here's the best part: This mindset perfectly supports our PWP (Personalized Wellness Program) for achieving better, more vital health results! By prioritizing real ingredients in our meals, we're aligning with PWP's core principles of whole-food eating that fuel sustainable weight management, sharper mental clarity, and vibrant immunity. It's not about restriction—it's about abundance and feeling alive.🕺

🤔 Who's ready to swap the boxed stuff for farm-fresh goodness?🤔

Share your favorite real food swap below! 🥩 🥦🍓

08/11/2025

Hey friends! 👋 As we navigate the ups and downs of aging (or just life in general), one thing that's been on my mind lately is sarcopenia—the sneaky loss of muscle mass, strength, and function that creeps up on so many of us. It's not just an "old age" thing; it starts as early as our 30s and can hit hard after 60. But here's the good news: it's NOT inevitable! With simple, consistent movement, we can fight back and build a stronger, healthier body.

In the US alone, sarcopenia affects 5-13% of folks over 60, jumping to 11-50% for those over 80 (based on NHANES data). That's millions dealing with frailty, falls, and higher healthcare costs—up to $18.5 billion a year! Factors like inactivity, poor nutrition, chronic diseases (think diabetes or heart issues), and inflammation speed it up. But guess what? Our RESET360 protocol is here to help turn the tide with everyday "movement" that's accessible for everyone. Let's dive into why getting moving is a game-changer. 💪

☀️ Why Movement Matters: The Big Benefits

While exercise isn't a magic calorie-burner for weight loss (as we've chatted about before), it's HUGE for overall health. Here's how it combats sarcopenia and boosts your well-being:

🔹 Preserves Muscle Mass and Fights Sarcopenia Head-On
Sarcopenia isn't just aging—it's fueled by sitting too much, low protein, and inflammation. In the US, rates hit 40-45% for those over 80, leading to more falls and lost independence. Resistance training (like squats or push-ups) kickstarts muscle repair, even if you're older. Pair it with 1-1.3g of protein per kg of body weight daily, and you can reverse the damage, cutting fall risk by 30% and keeping you mobile. RESET360 makes it easy with bodyweight routines—no gym required!

🔹 Boosts Metabolic Health and Wards Off Diseases
Strong muscles mean better insulin control, slashing diabetes risk (a sarcopenia trigger). Add aerobic moves like walking or swimming, and you lower blood pressure, boost good cholesterol, and cut heart disease odds by 30-50%. RESET360 blends both for 150+ minutes of moderate activity weekly, helping prevent cancer, COPD, and "sarcopenic obesity" (affecting 8% of adults). It's about resilience, not just surviving!

🔹 Strengthens Bones and Prevents Injuries
Muscle loss often pairs with brittle bones (osteoporosis). Weight-bearing activities like walking or yoga build density and fortify joints, reducing fractures and arthritis pain. Better balance means fewer falls—super important as we age. RESET360 includes low-impact options like tai chi to keep you steady and strong.

🔹 Lifts Your Mood and Sharpens Your Mind
Movement releases feel-good chemicals like endorphins and serotonin, easing stress, anxiety, and depression. It even improves sleep (poor sleep triples sarcopenia risk!) and cognition, potentially delaying dementia. Think of it as a natural antidepressant. RESET360's mindful moves, like walking, help you feel calmer and more focused every day.

🔹 Powers Up Immunity and Adds Years to Your Life
Regular activity fights inflammation, strengthens your immune system, and lowers infection risks (hello, flu season!). It boosts energy and could extend your lifespan reducing the risk of chronic diseases. In our sedentary world (especially rural areas with 20%+ sarcopenia rates), this is vital. RESET360 keeps it varied and fun to build that lifelong vitality.

☀️ How RESET360 Makes It Simple

Our RESET360 protocol is all about sustainable movement: 150+ minutes of moderate aerobic stuff (walks, swims) plus 2-3 strength sessions weekly. It's adaptable—chair exercises for beginners, yoga for flexibility. Combined with smart nutrition, it tackles sarcopenia at its roots. Track your progress, celebrate wins (like easier stairs!), and feel the difference.

Ready to start?
🩺 Chat with your doc if needed.
🚶‍♀️ Begin small: 10-minute walks or simple squats.
🏋️ Mix it up: Aerobic + strength + stretch.
🥩 Fuel up with protein-rich foods.
🎉 Log and cheer yourself on!

☀️ Movement isn't about perfection—it's about progress. If sarcopenia's on your radar (or even if it's not yet), let's make today the day we move toward a stronger tomorrow. Who's with me?

Drop a 💪 in the comments if you're committing to more movement this week, or share your fave exercise tip! Tag a friend who needs this nudge. For more on RESET360, DM me. Let's thrive together! 🌟

08/08/2025

🌟 Why "Calories In, Calories Out" Is a Myth - A New Approach to Weight Management 🌟

For decades, we’ve been told that losing weight is as simple as burning more calories than we consume. The "calories in, calories out" (CICO) model has dominated fitness advice, pushing us to hit the treadmill or count every bite to balance the equation. But if it’s so easy, why do so many of us struggle to shed pounds and keep them off? The truth is, CICO oversimplifies a complex process. Today, we’re diving into the science that debunks this outdated idea and introduces a smarter way forward—perfectly aligned with our RESET360 protocol!

The Science Says CICO Falls Short 🤔

Your body isn’t just a calorie calculator—it’s a survival machine! Research, like studies from "The Biggest Loser," shows your metabolism slows down when you cut calories or exercise more, adapting to protect your weight. This “set point” effect can drop your resting metabolic rate by up to 15%, making weight loss harder despite your efforts.

Not all calories are equal, either. High-sugar foods trigger insulin spikes that store fat, while processed diets leave us hungrier, as proven by a 2019 "Cell Metabolism" study.

Exercise? It burns less than we think—people often overeat or move less afterward, canceling out the calorie deficit, according to a 2012 review. A 2023 "British Journal of Sports Medicine" meta-analysis confirms exercise helps with health but lags behind diet for fat loss.

Why Nutrition Wins 🏆

The key to weight management lies in what you eat, not just how much you burn. Studies, like a 2022 "Journal of Translational Medicine" piece, show ketogenic diets improve weight loss by balancing hormones and satiety—without strict calorie counting. Food quality beats quantity every time, and our RESET360 protocol gets this right!

RESET360: A Better Way 👍

With RESET360, we flip the script: "movement" boosts health (think better insulin sensitivity and energy), while "nutrition and supplements" tackle weight. This holistic approach aligns with science, focusing on sustainable habits over treadmill torture. Ditch the CICO myth and embrace a plan that works with your body, not against it!

💡 Ready to rethink weight management? Drop a comment or visit us to learn more about RESET360. Let’s start this journey together! 🌱

For the full article about the CICO Myth, you can find it in my Substack: https://mikeellerkamp.substack.com/p/why-calories-in-calories-out-is-a?r=29ay3w

Tired of struggling at the gym to lose weight? There's a better way!

08/01/2025

Did You Know? Health Facts for a Better You!
🥩 Ancestral Eating Boosts Satiety: Choosing whole foods like meat, fish, and plants, as our ancestors ate, can keep you fuller longer due to healthy fats, reducing the urge to snack!

🍟 Ultra-Processed Foods Cause Inflammation: Foods with seed oils and additives can trigger inflammation, while nutrient-dense, natural foods support better energy and overall health!

🤩 Simple Swaps Make a Difference: Replacing processed snacks with whole foods like nuts or berries can improve your mood, energy, and long-term wellness!

07/31/2025

Your body is a biological marvel with trillions of cells working tirelessly to keep you energized and resilient. However, poor diet, stress, toxins, and inactivity can weaken these cells, impacting your overall wellness. Cellular health is crucial, especially after 40, as it influences how you age and thrive. Healthy cells efficiently produce energy, repair DNA, and clear out debris. Conversely, poor cellular health can lead to fatigue and disease, exacerbated by modern lifestyles filled with processed foods and inactivity.

To boost cellular health, consider these five pillars:

1️⃣ Nourish with Whole Foods: Consume nutrient-dense foods like grass-fed meats and vegetables, avoiding ultra-processed foods and seed oils.

2️⃣ Support Detoxification: Aid your body's detox systems by avoiding toxins and supporting the liver with cruciferous vegetables and hydration.

3️⃣ Move Your Body Every Day: Regular exercise, especially strength training, enhances mitochondrial health and reduces senescent cell buildup.

4️⃣ Prioritize Rest and Recovery: Ensure 7-9 hours of quality sleep and practice stress management to protect cellular health.

5️⃣ Personalize with DNA Insights: Tailor your lifestyle based on DNA testing to ensure your cells receive the nutrients they need.

These steps, aligned with our "Vital LifeSpan" philosophy, can prevent cognitive decline, boost energy, and slow aging. Start small by emphasizing protein, minimizing processed carbs, and taking short walks. DNA testing can provide further insights into your cellular needs. Join the Ranger Focus community to learn more and share your journey toward improved cellular health.

What step will you take to enhance your cellular health this week?🤔
Drop a comment or message to explore DNA testing or detox options.👇

07/30/2025

"The best way to predict the future is to create it." — Peter Drucker

The best advice for those of us striving for a long, vital, and exciting lifespan!
Learn how to create a personalized wellness program that can change your life-span!

07/29/2025

Taking small steps every day can lead to significant changes in your health.

In the image at left, I'm 63 years old, weigh almost 195 pounds, and my waist is about 40 inches. In the picture on the right, taken in May, I'm 73 years old, weigh about 155 pounds, and have a waist diameter of 34 inches. My metabolic age is 54, and I feel it.

If you're interested in learning more, please drop me a comment. I'd love to have a conversation about my journey.

07/28/2025

Consistency — Key to Optimum Health

Achieving optimal health involves adopting a balanced, holistic approach across key lifestyle areas: exercise, nutrition, supplementation, detoxification, and sleep. Consistent habits in these areas can maximize your health span, promoting not just longer, but better living.

Exercise enhances strength and resilience. Engage in at least 150 minutes of moderate aerobic activity weekly for cardiovascular health, and include resistance exercises 2–3 times a week for muscle and bone strength. Regular stretching or yoga helps promote flexibility and reduce the risk of injury. By scheduling workouts consistently, you can build a lasting habit that boosts energy, mental clarity, and resilience against chronic conditions.

Nutrition requires a nutrient-rich diet focusing on whole foods. Prioritize balanced macronutrients, eat a variety of colorful fruits and vegetables for micronutrients, and stay well-hydrated. Planning and prepping meals can simplify healthy eating, which supports immunity and reduces inflammation.

Supplementation helps fill nutritional gaps that arise from modern lifestyles. High-quality vitamins, omega-3 fatty acids, and vitamin D are essential supplements to consider. Consult a healthcare provider for personalized needs, and maintain routine by taking supplements daily.

Detoxification aids in eliminating toxins from modern life. Support liver health with foods like cruciferous vegetables, and reduce toxic load by choosing organic produce. Regular sweating and staying hydrated help in detoxification.

Quality sleep is vital for recovery. Aim for 7–9 hours of sleep, maintain a consistent schedule, and create an optimal sleep environment. Practice relaxation techniques to manage stress before bed.

Integrating these pillars into a personalized, sustainable routine ensures vibrant health. Consistency transforms small actions into lasting habits, leading to improved energy and resilience. By focusing on physical, mental, and emotional well-being, you can achieve long-term success. Start with one area, build momentum, and let a holistic approach guide you toward lasting wellness.

If you'd like to read the complete article, check out my Substack article here: https://buff.ly/7CXQBT9

07/25/2025

🌿 The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison. – Ann Wigmore

Let's choose nourishment that heals and energizes! 🥗💪

🤔 What’s one healthy food you’re adding to your plate today?
Share below! ⬇️

07/24/2025

🧬 The MTHFR gene plays a role in the methylation cycle, which influences metabolism and how your body processes nutrients like folate.

Certain variants may affect weight regulation, and studies suggest that targeted supplementation (like methylfolate) could improve metabolic outcomes for some people.

💪Talk to a healthcare professional to explore if genetic testing and personalized nutrition could unlock your body’s potential! 🌿



Nutrition Disclaimer: Always consult a doctor before starting supplements or making health changes.