Better Than a Gym!

Articles Written By: Jeff

About Jeff

Jeff is the Director of the National Association of Sports Nutrition, the Founder of the Foundation For a Fit America and the creator of TriSystem Fitness & Nutrition

Author Website:

Invite your friends and pay it forward!

The San Diego, Ca “chapter” of the Low Carb USA group is having its next meeting on Saturday, August 18th from 12:30-2:30 pm.  All are welcome to this free meeting of those interested in the low carb high fat lifestyle.  Keto friendly and intermittent fasting vendors, resources  and support for our community will all be there!  This will be our best meeting so far!

  • Luke’s keto friendly frozen gourmet desserts will be available to sample.
  • Dexa scans will also be available,  please preregister for your Dexa scan at before all the slots are taken.
  • A keto dessert company specializing in cheesecake and cookies will be there offering special discounts to our members.
  • Lauren Hilemon will be there selling her keto treats like  sweet pecans, peanut butter cups and coconut cups will also be available.  She has cookies and other treats all at a special discount for members.
  • There will be a low carb/keto meal prep company also there that provides fresh ready-to-eat meals do you don’t even have to cook!  Just heat and eat.  They provide special pricing and bonuses to our members.
  • Rachel Gregory will be there with more info about her new book and some of the best recipes available for the keto community.
  • Dr. Brian Lenzkes, the founder of this group, will be there and we will be scheduling personal, one-to-one sessions with the low carb doc, known internationally through his own success, the success of his patients and his many interviews and appearances.
  • Doug Renolds and Pam Devine,  the founders of Low Carb USA will also be there to share their vision for Low Carb communities all across America.

Reply to this email and let us know you’ll be there August 18th,  12:30 pm at

TheTriSystem Center,  8898 Clairemont Mesa Blvd., Suite J, San Diego,  Ca 92123

Low Carb Food and Wine Tasting!

You don’t have to be in “Food Jail” to be healthy. At least that’s what we think in our Low Carb San Diego Community. You can eat healthy, actively prevent disease and improve health eating low carb high fat and still enjoy great food! This is an ABSOLUTELY FREE event but, there is a price of admission! The cost is that YOU bring a tasty low carb/high fat recipe that 12-15 people can sample as part of a meal. We need, appetizers, s, desserts that PAIR WEEK WITH OUR WINE TASTING and fit our healthy lifestyle. Please come and share your favorites. Message Jeff Kotterman with what you are planning to bring ahead of time so we have an idea of what’s coming. We will all be actively posting to see how this night is going to go. We are so excited. Doug and Pam will be providing Low carb wines to taste and we will be playing the movie, “The Magic Pill.” I hope you can come and bring friends to see how fun and tasty our community can really be! Be prepared to share recipes. Bring the recipe for your dish to share.

6 pm, Tuesday, June 26th.

The TriSystem Center. Better than a Gym.

8898 Clairemont Mesa Blvd., Suite J, San Diego, California 92123

Don’t Miss the June 16th Meeting!

There are so many good reasons to come to this month’s San Diego Low Carb Community meeting.

Hey! If you are low carb, high fat, keto, intermittent fasting, macro fasting. cycle dieting, reverse dieting, long fasting or any combination of the above, you need to go to this FREE meeting at

The TriSystem Center
8898 Clairemont Mesa Blvd, Suite J
San Diego, CA 9207

  • It’s time to do metabolic testing again and see if there has been a change in your resting metabolic rate. For most, it has been 90 days since our first meeting at the center. Now you get to compare measurements. Don’t worry if you haven’t done it yet, there is always a first time and it could be at this meeting. MEMBERS GET A SIGNIFICANT DISCOUNT.
  • Speaking Topics include:
    • Keto treats and innovative keto ice cream inventors
    • Supplementation.
    • High risk populations and the incidence of diabetes and diabetes related disease.
    • World Class keto bodybuilding
    • The NEW NASN Course that can make you a keto practitioner



San Diego Low Carb Community Meeting Set for May 19th

This month the theme is motivation and exercise. Dr. Bret Scher, the low carb cardiologist will speak briefly with Dr. Brian Lenzkes, your low carb advisor, Your sports nutritionist Jeff Kotterman and your clinical nutritionist Rachel Gregory will also speak briefly on the subject.

Our motivational speaker will be Wasim Hajjiri, a professional athlete who is keto and just published an Amazon best selling book, Wasim the Dream.

Doug and Pam from Low Carb USA will also be there representing our parent, National Organization.

Plus we will have Lauren Hilemon’s special keto treats and other keto friendly vendors there. We hope to see you all back for another great, health minded gathering.

If you have Facebook,  please log in and say you are going here.

Brain Boosting with TriSystem Foods!

Video Link:

Food is the fuel that regulates your energy and mood, both of which can significantly affect your life. Just as you shouldn’t put olive oil into your car to make it run, you shouldn’t put high fructose corn syrup into your body to make you run. Food has the incredible ability to affect your mental clarity, mood, memory, and ability to focus, so if you’re looking to boost your focus, one of the places you should start with nutrition. Below are 8 foods that will help you improve your focus.



Studies show that blueberries boost “concentration and memory” for up to five hours because “the antioxidants in blueberries stimulate the flow of blood and oxygen to your brain – and keep the mind fresh”.Blueberries also contain a “cocktail of anti-oxidants including anthocyanins, proanthocyanidins, resveratrol and tannins”, that have been shown to boost focus, and even protect against cancer, heart disease, and dimensia.3


Green tea

Green tea helps you focus for two reasons: one, it contains caffeine, and two, it contains theanine. There is no doubt that caffeine helps you focus and improves your alertness. Theanine “increases alpha-wave activity”, which increases tranquility and releases caffeine more slowly, instead of all at once, which can lead to you crashing.4 The two ingredients also combine to “produce a better ability to focus attention, with improvement of both speed and accuracy”.5 If you’re able to handle the caffeine content, introducing green tea into your diet is pretty much a no-brainer.



“Eevery organ in the body depends on blood flow, especially the heart and brain”, and avocados “[enhance] blood flow, offering a simple, tasty way to fire up brain cells”.6 Avocados are also “loaded with fiber (11 to 17 grams per avocado), which helps keep hunger pangs at bay”.7

4Leafy green vegetables

Leafy green vegetables are full of antioxidants and carotenoids, which boost your brain power, and help protect your brain.8 (A good, general tip: the greener a leaf vegetable is, the better.) Leafy green vegetables are also full of B-vitamins, which are “proven to help your memory, focus, and overall brain health and power”. They also contain folic acid, which improves your mental clarity.9

5Fatty fish

Fatty/oily fish contains omega-3 fatty acids which “aid memory, mental performance and behavioral function”. People who are deficient in omega-3’s are more likely to have “poor memory, mood swings, depression and fatigue”.10 Fish has also been proven to improve your concentration and mood. The main sources of fatty fish are “salmon, trout, mackerel, herring, sardines, pilchards and kipper”.11


If you want to improve your focus, you need to drink enough water. Water “gives the brain the electrical energy for all brain functions, including thought and memory processes”, and it has been proven to help you “think faster, be more focused, and experience greater clarity and creativity”.12 Every single function of your body depends on water, so it is critically important that you get enough of it.

7Dark chocolate

Dark chocolate (dark chocolate, not the sugary, milky kind) can help you focus for a number of reasons. First, it contains a small amount of caffeine, which has been proven to heighten mental alertness. Dark chocolate contains magnesium, which helps you relax, and it also stimulates the release of endorphins and serotonin, which make you feel good and heighten your mood. This doesn’t mean you should eat a huge brick of chocolate every day, but it does mean that dark chocolate in small doses can significantly boost your focus.13



Nuts are great for your body in the long-term. “Nuts and seeds are good sources of the antioxidant vitamin E, which is associated with less cognitive decline as you age”, and you just need an ounce of them a day to get this benefit. They’re also rich with essential oils and amino acids that aid your focus

Parking for the Low Carb SD Meeting today…

So, at the last minute, my property manager moved up paving our parking lot to today! The good news is that its only half of the lot. It is just in the front. You’ll still have access in from the front and the back, just please park in the red area as shown in the picture.

Low Carb SD Member Reminder for April 21st Meeting!

Hey!  I was just reminded that everyone is not on Facebook!  So this is a late reminder that our monthly meeting is happening at the TriSystem Center, this Saturday, April 21st, from 12:30-2:30.  We hope to see you there.

Stay connected to the Low Carb advocates of the San Diego area. If you are following a low carb diet, a LCHF or a Ketogenic nutrition plan, this meeting is for you. Come get acquainted with others who share a passion for getting and staying healthy through the low carb lifestyle.

This months meeting will include:

– Rachel from Killin It Keto
– Body Comp DEXA Scans (sign up here:
– RMR Testing
– TONS of Raffle Prizes (check Killin It Keto’s posts for more info)
– Keto Bakery SD will be in the house with some awesome keto treats (

Bring your friends/family and come check out this great group of health minded, fun loving, genuine people.

And a special Surprise for our paid membership Group!

TriSystem to Host the March Low Carb SD Club Event

You asked for it, you got it!

This next meeting is FREE!

The meetings started by Dr Brian Lenzkes and his team of professionals continue with the March meeting of the Low carb SD Club.  Come join us for more round table discussions, questions and answers, motivational testimony and more.  We will provide different resources and interesting low carb lifestyle tools, people and event s each month.  Here is how it works:  We provide the venue, people and organize the event each month, to include a cool website.  You help to provide and promote the Low Carb SD Community by becoming members and inviting others to join in the fun.  If you already are involved with one of our programs, YOU ALREADY ARE A MEMBER.  See the list:

  • We will have approved compelling authors for book signings.
  • We will have programs and tools presented and available.
  • We will have opportunities for clinical measurement like RMR testing, Dexa scan and caliper body comp.
  • We already have several PAID MEMBERS. Are you one?
  • If your not on the list, becoming a member is easy, Just go here.  

We will offer a founding members price for the following months.  It’s just introductory $17 a month, no commitment, it’s month to month! As long as you keep your membership, the price will stay the same.  as our membership grows, the price will increase for new members.  Be a Founding Member! Well worth it to continue to grow what we’ve started into something even better!

TriSystem Wine Tasting and Comedy Social Event Final Ticket Count and Time

I have to give the final count for the tickets today. If you haven’t clicked going on Facebook, PLEASE DO THAT RIGHT NOW! The doors open at 4:30. The wine tasting presentation starts promptly at 5 pm. It has been moved up from 5:30 to 5 pm on Saturday.

Something Completely NEW and DIFFERENT at TriSystem…

This is for ANYONE who wants to start the day right and get the absolute most out of their day.  This is NOT religious,  its just RIGHT!

  • What if you tried a new way to start your day? 
  • Do you want to do the right thing?  
  • Do you want to operate according to your design and act in a way that honors God with sweat and open your mind, body and soul for His will for you?
  • What if you gave God the first 30 minutes of your day?
  • What could He do with it?
  • Will you miss this opportunity to grow better than you’ve ever been before?

Enter TriSystem  IgniTe Workouts!  Your solution to the “Back to School Back to Fitness” SeasonCredible scientific research says that one of the best ways to stimulate metabolism is to exercise first thing in the morning.  TriSystem  IgniTe workouts do exactly that with 5 am workouts, 5 days a week designed to rev your metabolism and stimulate muscles without bulking or traditional body building.  You have to see it to believe it and we are going to help you do just that! 

Current and new clients that have one-to-one sessions get to try TriSystem  IgniTe  workouts for 1 month, for free.  

Are you not training right now?  That’s okay.  You can try one TriSystem  IgniTe workout free then only $69 for the first month!

Email or text IGNITE to 619-757-7388 for more info.  Denys Jaramillo will be teaching these new, innovative sessions.

Want to talk to Denys?  Call or text 619-654-5206