Today’s show goes into 4 of 12 fat loss best practices contained within my 2015 Fat Loss Best Practices Blueprint. You can get the blueprint (normally $97) for FREE.
The strategies within the blueprint include 4 critical categories: diet, lifestyle, mindset & fitness. Today’s episode details once strategy from each of the 4 categories.
I’ve outlined 12 high-impact fat loss best practices in this guide that you can get for free until January 1st, 2016. Here are 4 of the strategies I go into in detail in today’s episode. Listen to the full episode to get all the details!
Carb backloading
Eating carbs at night
Why morning is the worst time for carbs when your goal is fat loss
Keeps you in fat burning mode
Minimizes time in storage mode
Decreases hunger & cravings
Increases energy
Sleep
Quality & quantity
How we impair sleep via diet & lifestyle
The impact of sleep deprivation on insulin
The impact of sleep deprivation on hunger & cravings
Diet, lifestyle & fitness changes that will improve sleep & accelerate fat loss
This one is kind of a no brainer, huh? A list of 8 foods that help you burn fat and how they help! Well, in fairness, some of these are ingredients, but still. And they all have something in common: they work to improve the body’s responsiveness to insulin.
In today’s episode we’ll talk about how these foods & ingredients help with fat loss, where you can get them and why these mechanisms are so powerful.
Plus, I’m also going to give you access to a totally free 28-pg guide to the most effective fat loss strategies! It’s usually $97 but between now (December 3rd 2015) and December 31st, you can get it totally free!
Fat loss is all about hormone balance. Got hormone balance? Fat loss will be allowed. Don’t have hormone balance? Fat burning not possible. You might burn muscle, you might lower your metabolic rate, but you won’t burn fat.
The #1 influencer of our hormones is the foods we eat.
The hormone we REALLY want to balance for fat loss? Insulin. We absolutely need to be responsive to insulin if we want to lose fat and keep it off. The 8 foods & ingredients today help with either insulin responsiveness or glucose metabolism.
8 Foods That Help You Burn Fat
Ok, in fairness, some of these are “ingredients”, but in today’s episode we talk in detail about what they are, how they help and how you can incorporate them into your diet!
There is a frightening amount of misinformation about fiber, constipation and general health. Much of what we’ve been told about fiber has come from processed food marketing efforts and irresponsible (misleading) science. In today’s episode I am going to bust many of these myths and share 7 facts about fiber, most of which will probably surprise you. Here’s a little hint: increasing fiber is likely to make constipation even worse!
I am completely determined to bust these myths that hold us back from our goals even when we have the best intentions! If you want more of this kind of info (including my free carb strategies for fat loss cheat sheet), let’s connect ASAP! Click here to hear more of my tips & suggestions! I want to help you accelerate your results NOW.
Research does NOT support a link between fiber consumption and reduction in risk of heart disease and cancer. The relationship seen is likely due to high fruit & vegetable consumption. When fruits & vegetables are controlled for, there is not a statistically significant link between fiber and reduced risk of cancer or heart disease
The primary reason we think fiber is important is the excellent marketing job of processed food manufacturers
Excessive fiber consumption can block the absorption & utilization of critical nutrients including calcium & magnesium
Adding fiber may actually compound problems of constipation. Research suggests that reducing fiber is far more effective for relieving chronic constipation. Definitely check out this episode to hear the details about fiber and constipation and how you can make significant improvements.
Reducing fiber intake may be the best thing for digestive discomfort and conditions like IBS
Excessive fiber consumption (especially from bran products) is directly associated with the increased incidence of osteoporosis and osteopenia
The right kinds of fiber in the right amounts can support bacterial balance
Today we’re taking a deep dive into the link between sugar and depression! We’ll take a look not only at sugar’s impact on cravings but also how carbs and sugar impact focus, attention, mood and much more. We’ll understand why individuals who struggle with mood swings, anxiety or depression might really benefit from cutting back significantly on sugar.
We have a mental health crisis in this country and we’re out of our minds if we don’t think nutrition and fitness has a MAJOR role in mental health.
Sugar is addictive
The more sugar we consume, the more sugar we crave. We build a tolerance to sugar and require more and more to satisfy the pleasure center in the brain.
Sugar is inflammatory. This inflammation also occurs in the brain. Depression and mental health issues are linked to brain inflammation.
Carb and sugar metabolism depletes B vitamins. B vitamins are essential for mood stability and regulation.
Sugar metabolism increases excretion of chromium. Chromium is required for insulin to work properly. Chromium deficiency has been repeatedly linked to mental health issues
Sugar causes a release of serotonin. When we chronically consume sugar, we become resistant to serotonin and that may lead to struggles with depression, anxiety or other mood disorders
Sugar suppresses the activity of a hormone known as BDNF or brain derived neurotrophic factor. Low levels of BDNF have been linked to a wide variety of mental health issues including depression and anxiety.
Many mental health professionals treat depression with drugs that improve your blood sugar response, like Actos.
Practical Implementation
Move towards more whole foods. Reduce intake of processed foods
I want to help you find what works for you. I get so irritated when people act like there are black and white answers for fat loss, fitness, etc. There aren’t! It’s actually easier than that! Your body has all the answers you just have to know how to find them. How to pay attention when your body is SHOWING you what works for you and what doesn’t.
How You Can Find What Works for You – The Key Questions
Does it represent an improvement for you?
Which direction along the spectrum of whole, fat loss foods is this?
Is it more or less of a whole food than the alternative?
Does it have more or less of an impact on your blood sugar?
How does it make you feel?
How does it impact your energy?
Does it satisfy your hunger?
Does it trigger cravings or satisfy them?
Do you love it? Is it worth it?
Does it impact your sleep? Your mood?
What happens to your results when you eat it/do it?
Are you losing fat?
Gaining strength or endurance?
Losing inches?
Do your clothes fit better?
