This is an article from a professional who teaches for one the most respected kettlebell training communities in the country. It was written by Dr. Mark Cheng in response to some of his students and peers who were questioning his vocal support of Shakeology. Dr. Cheng gave us permission to reprint it here.
Lately, I've made mention about my use of the nutritional product Shakeology, and some folks have been questioning if I've abandoned the RKC ranks and gone "P90X" on them. So let me set the record straight . . . definitively . . . once and for all.
I heard about Shakeology before there WAS a Shakeology, directly from the mouth of its inventor—Isabelle Brousseau. The wife of Beachbody CEO Carl Daikeler, Ms. Brousseau is a singularly talented coach and highly educated researcher. She's spent years studying the advanced principles of elite human performance from authorities around the world, and I was honored to have the chance to share Pavel Tsatsouline's Hardstyle RKC kettlebell training method privately with her. As an adept student, she was on the fast track to preparing for her RKC instructor certification when she decided to take time off upon learning she was expecting her first child.
During the times I spent training her, Isabelle and I spoke about Chinese herbal medicine, and she mentioned she was researching ways of combining all-natural foods with the highest possible nutrient values into a meal-replacement shake designed for athletes and people-on-the-go. When she mentioned wanting to put in high quality ayurvedic herbs, Chinese herbs, antioxidant-rich fruits and vegetables, prebiotics, and a host of other vitamins and minerals, my initial reaction was, "Yeah, right!"
My doubts were not unfounded. Having spent years studying (and consuming) Chinese herbal medicines, I had a familiarity with a good deal of what Brousseau was talking about. The ingredients she'd mentioned sounded like a wish list that only insiders would know of and only the filthy rich and well-connected could afford. On top of that, the taste of such a mixture, I surmised, would probably make even the least sensitive tasters wretch with disgust. To make a mixture that would contain the type of ingredients she mentioned, be stable enough to ship and store, and not taste like the bottom skim of a Los Angeles sewer was a pipe dream as far as I was concerned. So I filed the conversation away in my mental round file. A couple of years later, when I met with Carl to discuss a project idea, I saw the finished product on his shelf. Eager to see how far from the initial ideal the finished product had to compromise, I was in for a shock.
Not only did Shakeology have EXACTLY the type of ingredients that Isabelle had mentioned during our training sessions, but it had MORE!
Some notables:
* Astragalus: widely used in Chinese medicine as an immune system regulator
* MSM: one of the most popular supplements for joint health
* Chia: the Mayan super-seed with more calcium than whole milk, more omega-3 and -6 than salmon, and more protein than kidney beans
* THREE different proprietary blends and some vitamins and minerals that actually exceeded the U.S. RDA.
This stuff looked like it was fit for a king for sure. So I was curious to put it to the final 2 tests: taste and performance. I wanted to know if it smelled or tasted anything like what I thought it would and was curious if it'd make a difference for my high-velocity, high-output, high-mileage lifestyle.
A little background: I'm a caffeine junkie by virtue of workaholism. Ever since discovering the "joy" of all-nighter homework sessions in high school, I became keenly aware of the value of being able to work harder and sacrifice sleep. So when the NoDoz, Vivarin, and Mountain Dew lifestyle needed an adult turn after I'd graduated and started writing, teaching, treating patients, travelling, training, and trying to spend time with my family, I dove hip deep into energy drinks like Red Bull, Monster, and caffeinated energy bars like Pit Bull. When I speak well about a nutritional product, it's for one reason: it helps me get my work done while keeping me healthy. Another bit of background: I'm a glutton. I love food, especially food that tastes good. I never met a filet mignon that I didn't like, and never met one that I didn't like better wrapped in bacon, with a side of bacon-wrapped scallops, and mashed potatoes—topped with bacon. If it doesn't taste good, I don't care how good it is for me. I'll STILL probably not like it well enough to be disciplined about taking it.
The Greenberry Shakeology bag that Carl gave me turned my ball of preconceived notions and stood it on its ear. From the moment I opened the bag, the scent was wonderful, like a dessert that you're eager to tear into. So I dumped some ice and water into the blender and dropped a scoop of the bright green powder in with it. I didn't add juice or other fruits because I wanted to know exactly how this tasted by itself, unadulterated. The next sound I heard after taking my first sip was, "Yum!" It passed the taste test.
Next was the travel test. I wanted to see how it kept me going while traveling, so instead of my usual chain-drinking habit of Monster or Red Bull, I tried a shake or two during the day, usually with one in the morning. I brought Shakeology with me to New York, New Mexico, and most recently to Australia to see how I'd do with it, and the results were remarkable. I had sustained, stable energy, but without the jitters, aggression, and hard drops afterwards. When I travel, I travel to teach, and I have to be up, energetic, strong, and focused. My days here in LA revolve around teaching, training, treating patients, and trying to steal moments with my family. So if something doesn't give me the energy to do what I need, I can't waste my precious time or hard-earned money with it.
Shakeology has proven itself to be able to give me all of that on multiple occasions, both while traveling and here in Los Angeles. You can draw your own conclusions about any product you want, but I'm sharing my experiences with Shakeology here openly. And if you think I'm endorsing it only for financial gain, you couldn't be more wrong. I signed up as a "Coach" so I could buy the product for myself! If you want to try it, you know where to find it, and get ready to be surprised how little such high-quality nutrition costs!
Monday
Updated Progress
One more week until I reach my ONE YEAR anniversary of pushing play 6 days a week with Beachbody!
Here's a run down of the programs I have used. And YES, I followed the schedules!
P90X
Insanity
P90X/Insanity hybrid
Brazil Butt Lift
P90X One on One
TurboFire/ChaLean Extreme hybrid
I am so thankful to have found these amazing programs that have transformed my body!
Friday
The Science Behind the Shakeology 3 Day Cleanse
The Shakeology 3-Day Cleanse is a "performance cleanse." This is because it was designed to be done with a workout program. Let's take a look at how this differs from other cleanses, how to tailor it to your needs, and what to expect if you or your customers decide to try it.
First of all, it's not a true cleanse. It's a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it's like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.
The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you'll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it's nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you're after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you're doing an exercise program.
How It Works
Your eating structure doesn't change. You still eat every few hours while you're awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you're not eating as much food as you'd normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn't restrict the actual nutrients you're getting by too much, so activity can continue as normal. We recommend you try to keep your shakes to just Shakeology. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology Fiber supplement, can and should be done as you see fit. Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.
The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you're eating are so high in fiber and nutrients that it's virtually impossible to overeat. You'll be consuming so much fiber, along with enzymes and digestive aids, that your body's ability to flush excess foods quickly will be at its peak.
What to Drink
Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance—the main problem we have is salt—you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.
Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don't use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you're looking for with less upset. Coffee's acidic nature can heighten the effects in a negative way during your cleanse.
Why You Won't Lose Weight
I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it's flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you'll be more prepared to lose weight later.
Another reason why we don't always lose weight on cleanses is due to a stress hormone called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don't want this to occur, which is one reason the Shakeology 3-Day Cleanse is short. It's important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.
The Shakeology® 3-Day Cleanse
The key is to follow the same regimen all three days.
Essentials:
*3 Shakeology shakes per day
*2 cups of green tea per day
*1 or 2 pieces of fruit per day (optional)
*1 salad for dinner—can include fish or poultry
*No dairy or extra sugars (this includes almond and soy milk)!
*Drink 2 to 4 liters of water every day
*Only use low-fat dressings, and go easy on the salt and/or pepper to taste
*2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
*Fruit is optional, and it is discouraged (however, some of you will need the calories while others may not)
Power-workout participants (those who are already super conditioned) are recommended the higher numbers of calories. For maximum results, do NOT use additives. Dinner salad may include WHITE GRILLED PROTEIN—poultry or fish only.
Daily Regimen:
1 cup of green tea to start the day
Breakfast:
1 scoop Shakeology (140 calories)
1/2 cup of fruit (60 to 90 calories)—optional
Ice to taste
8 to10 oz. of water
Snack 1 (85 calories):
1 piece of fruit (apple, pear, orange, banana mango, etc.)
Lunch:
1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. of water
1 cup of green tea or a detox tea
Snack 2: (you can have the second snack before or after dinner)
1 scoop Shakeology (140 calories)
Ice to taste
8 to10 oz. of water
Dinner:
Salad with grilled white fish or poultry (roughly 340 calories)
*Greens—3 servings of vegetables, plus 4 oz. of grilled white meat (fish or poultry)
*2 tablespoons of dressing—no more!
Shakeology 3-Day Cleanse FAQ
Here are the answers to some of the most commonly asked questions:
1. How many calories per day?
*800 to 1,100 calories per day
2. How often can I do the Shakeology 3-Day Cleanse?
*Ideally, you should do it once per quarter (every 3 months)
*As the seasons change
*Before starting a new workout program
*When you feel you need help breaking through a plateau
3. Should/Can I still do my workouts during the Cleanse?
*Depends on the individual
*You’ll have less energy than normal, so consider doing it during a recovery week
*Try not to do in the middle of P90X® or INSANITY®
4. Can I do a 1-day or a 2-day cleanse instead of a 3-day?
*Yes! Some people will see results with one or two days
*We recommend against continuing the cleanse for more than three days
5. Should/Can I take other Beachbody® supplements during the Cleanse?
*Results and Recovery Formula™: No, too much sugar/calories
*Others (Omega-3, etc.): Not necessary, but won’t hurt either
First of all, it's not a true cleanse. It's a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it's like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.
The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you'll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it's nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you're after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you're doing an exercise program.
How It Works
Your eating structure doesn't change. You still eat every few hours while you're awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you're not eating as much food as you'd normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn't restrict the actual nutrients you're getting by too much, so activity can continue as normal. We recommend you try to keep your shakes to just Shakeology. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology Fiber supplement, can and should be done as you see fit. Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.
The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you're eating are so high in fiber and nutrients that it's virtually impossible to overeat. You'll be consuming so much fiber, along with enzymes and digestive aids, that your body's ability to flush excess foods quickly will be at its peak.
What to Drink
Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance—the main problem we have is salt—you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.
Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don't use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you're looking for with less upset. Coffee's acidic nature can heighten the effects in a negative way during your cleanse.
Why You Won't Lose Weight
I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it's flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you'll be more prepared to lose weight later.
Another reason why we don't always lose weight on cleanses is due to a stress hormone called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don't want this to occur, which is one reason the Shakeology 3-Day Cleanse is short. It's important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.
The Shakeology® 3-Day Cleanse
The key is to follow the same regimen all three days.
Essentials:
*3 Shakeology shakes per day
*2 cups of green tea per day
*1 or 2 pieces of fruit per day (optional)
*1 salad for dinner—can include fish or poultry
*No dairy or extra sugars (this includes almond and soy milk)!
*Drink 2 to 4 liters of water every day
*Only use low-fat dressings, and go easy on the salt and/or pepper to taste
*2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
*Fruit is optional, and it is discouraged (however, some of you will need the calories while others may not)
Power-workout participants (those who are already super conditioned) are recommended the higher numbers of calories. For maximum results, do NOT use additives. Dinner salad may include WHITE GRILLED PROTEIN—poultry or fish only.
Daily Regimen:
1 cup of green tea to start the day
Breakfast:
1 scoop Shakeology (140 calories)
1/2 cup of fruit (60 to 90 calories)—optional
Ice to taste
8 to10 oz. of water
Snack 1 (85 calories):
1 piece of fruit (apple, pear, orange, banana mango, etc.)
Lunch:
1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. of water
1 cup of green tea or a detox tea
Snack 2: (you can have the second snack before or after dinner)
1 scoop Shakeology (140 calories)
Ice to taste
8 to10 oz. of water
Dinner:
Salad with grilled white fish or poultry (roughly 340 calories)
*Greens—3 servings of vegetables, plus 4 oz. of grilled white meat (fish or poultry)
*2 tablespoons of dressing—no more!
Shakeology 3-Day Cleanse FAQ
Here are the answers to some of the most commonly asked questions:
1. How many calories per day?
*800 to 1,100 calories per day
2. How often can I do the Shakeology 3-Day Cleanse?
*Ideally, you should do it once per quarter (every 3 months)
*As the seasons change
*Before starting a new workout program
*When you feel you need help breaking through a plateau
3. Should/Can I still do my workouts during the Cleanse?
*Depends on the individual
*You’ll have less energy than normal, so consider doing it during a recovery week
*Try not to do in the middle of P90X® or INSANITY®
4. Can I do a 1-day or a 2-day cleanse instead of a 3-day?
*Yes! Some people will see results with one or two days
*We recommend against continuing the cleanse for more than three days
5. Should/Can I take other Beachbody® supplements during the Cleanse?
*Results and Recovery Formula™: No, too much sugar/calories
*Others (Omega-3, etc.): Not necessary, but won’t hurt either
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