Insulin is the master fat loss hormone. Optimizing insulin production and release means fat loss, energy, satiety and the absence of cravings.
Not optimizing insulin means fat storage, difficulty burning fat, fatigue, mood swings, cravings and more.
In episode 394 we introduced the insulin index and explained how insulin can be impacted even when blood sugar is not.
Today we’re getting tactical & specific – reviewing which foods might have zero carbs but still produce a measurable insulin response and what you should do about it.
In October 2019, our relationship with Thrive Market changed. They decided to put their marketing dollars in avenues outside of podcasting but we still think they’re a good choice if you’re looking to save money on health & personal care products.
Here are some of my favorite Primal Kitchen Products:
Today we are talking about the insulin index. We talk a lot about the way carbohydrates drive insulin and how our control over insulin really determines our energy, hunger, cravings and ability to burn fat.
However, there are many more factors at play than just carbohydrate when we’re talking about insulin.
In fact, there are some foods that don’t have much of an impact on blood sugar but do drive an insulin response.
Today is part 1 of a 2 part series where we’ll look at all the factors that influence insulin, including some of the tricky ones you wouldn’t expect!
In October 2019, our relationship with Thrive Market changed. They decided to put their marketing dollars in avenues outside of podcasting but we still think they’re a good choice if you’re looking to save money on health & personal care products.
Here are some of my favorite Primal Kitchen Products:
Let’s decide right now that this coming week will be the best week you’ve had in a long time.
And, with only 98 days left until 2018, let’s make the rest of 2017 the very best of it.
Let’s all set a new standard for taking care of ourselves. Right now. It starts today. No matter what choices you’ve made so far today, it’s starts right now.
If you’d rather listen to this blog than read it, please click here.
Before you can make things better, you’ve got to stop making them worse.
Let’s take a minute or two to brainstorm a few of the most significant or most common ways you make things worse for yourself.
Think about it this way: if you can classify your choices as ones that move you towards your goals and ones that don’t, what are the choices, habits or excuses you use most often that don’t move you towards your goals?
Here are a few of the most common ones I see & hear:
Telling yourself that you’ll try harder or try again at some future point. You’ll eat cleaner starting Monday. You’ll start taking care of your health when your kid’s soccer season is over. Or on October first.
Committing to a set of diet rules because you read it somewhere. How many times have you tried that approach & failed? When you choose all or nothing (again), you’ll very likely end up where you’ve ended up each time before: surrendered & inconsistent.
Justifying indulgences. Instead of considering if what you’re doing is working & creating the results you want, you justify indulgences moment by moment because every day offers up an opportunity to break from what you want most. You’re drinking because it’s Friday night, having dessert because it was a stressful day or celebrating the weekend with choices you always regret come Monday.
You can’t make things better until you stop making them worse.
This requires that you be honest with yourself about how you’re making them worse instead of just jumping on someone’s bandwagon solution that has nothing to do with your problem!
So many times we try to make change by implementing a new solution instead of fixing the problem that is standing in the way of every previous solution we’ve tried.
Think about it: you commit to a new diet plan without addressing the fact that you talk yourself out of follow through on every other one you’ve tried.
Instead of getting excited about a new solution, how about you invest your energy in understanding the ways you’re holding yourself back and starting to do the work there?
Please don’t:
Wait until you’re at a breaking point to make a major change.
Think that a new solution is more valuable than paying attention to the underlying problem.
It’s not.
Identifying & overcoming the underlying problem is where true change originates from.
It’s not about willpower or self-disclipline. It’s not about finding the right set of food rules.
It’s about understanding how & why you’re holding yourself back. That’s your work. That’s where your change begins. Not in your pantry.
It’s not easy work – especially for your ego – but it’s both transformative & sustainable.
It’s honest, it’s direct and it’s facing the reality of our behavior instead of the fantasy of someone else’s.
Through 12 weeks of coaching, we aren’t focused on using discipline to execute rules.
We are looking at how and why you talk yourself into choices you wish you didn’t make.
We are looking at what foods, in what combinations, at what times make YOU feel your best.
It’s about YOU.
I could sit here and write about how powerful it is. I could share a bunch of quotes from current & past clients about how it’s transformed their bodies, minds, careers & finances.
I’m not going to & I’ll tell you why: because I don’t want to convince you to join the Fat Loss Fast Track.
I want the final group of 2017 to be filled with people who want to be there. With people who aren’t interested in any more quick fixes (that are never quick). With people who are ready to do the lasting, necessary work for change.
I want to wake up every morning of our 12 weeks together and help you generate momentum & enthusiasm for creating your best life, choice by choice.
I want to celebrate the arrival of 2018 with a crew of people who have spent the last 12 weeks building a foundation for their healthiest, best lives.
I honestly cannot wait for the October 1st kickoff and I really only have two questions:
Do you want to change?
Are you ready for an approach that is about you?
I’d love the opportunity to work closely with you over the next 12 weeks. Registration will close on Wednesday September 27th so I can get all the necessary info to everyone before our Oct 1st kick off.
I definitely won’t twist your arm but if you’re excited about the opportunity to make permanent change and create a better life, let’s just freakin’ do this!
I got an email yesterday that I addressed in the Mindset & Motivation Master Class. When I read it, I was instantly struck by just how different the Fat Loss Fast Track is.
A book by Gretchen Ruben that discusses The 4 Tendencies, was really interesting. I took her accompanying quiz and realize that I’m an “Obliger“. Having read more about this, I believe it’s one reason why I have a hard time “just doing xyz” or feeling like I have zero motivation when it comes to ME. Obligers: meet outer expectations, but struggle to meet inner expectations. They’re motivated by external accountability; they wake up and think, “What must I do today?”
My point is that I bring 110% at work, at the gym, having due dates in college, etc. This perspective helps me understand my struggle with personal consistency when it comes to expectations I set for MYSELF.
In your FLFT, I really appreciated the basic expectations you put down for us. I’m wondering if (for Obligers like me) some sort of tangible accountability would help improve with consistency and motivation?
Here’s what this boils down to: you keep promises you make to yourself or you don’t. If you don’t, I want to help you change that, not just make you accountable to me. I want to help you solve the problem, not avoid it.
I don’t personally believe that someone is a certain way & that way can’t be changed. Maybe in the past you haven’t kept promises you’ve made to yourself but that isn’t who you are. It’s what you’ve done. It’s a past pattern of behavior. Not an identity. There’s a difference.
So, if I’m working with someone who breaks the promises they make to themselves, I’m not going to respond by saying, “okay, well, make a promise to me and see if that external accountability works better.”
No. I’m going to say, “We need to look at how you’re justifying breaking the promises you make to yourself. That’s where our work is.” That’s the change we need to tackle.
I am here to teach you to fish, not to give you a fish.
Because ultimately, for success in finances, fitness, career and just about every arena, we will do far better if we develop the ability to keep promises we make to ourselves. In fact, we should work towards valuing those promises more than we value the promises we make to others!
….
With the Fat Loss Fast Track launch kicking off last night, I didn’t workout this morning but instead went to a mid-day class. I needed to use the morning to catch up on some work stuff but that didn’t mean I couldn’t workout later.
I go to the gym around 12:15pm for a great strength workout.
Pausing Front Squat – Build to Heavy Single
Front Squat – Build to Heavy Single
It was a quick workout but I really love heavy barbell work and all forms of squatting, so I was a happy camper.
On the food front:
Since I didn’t workout at my normal AM time, my food routine was a little bit off. I had my cabbage salad bowl around 9am and worked straight through until my workout.
From the gym I went to visit my mom & grandmother. I wasn’t hungry after the workout so I stopped to get a coffee for the road.
There’s a new Whole Foods between my house and my grandma so I checked it out on the way home and got chicken thighs and some prosciutto wrapped basil & mozarrella. I snacked on those while getting ready for the final Motivation Master Class tonight! I hope to see you there!
We are all coaches. The person we coach most often and most influentially is ourself. Unfortunately, many of us keep calling plays that don’t work.
In today’s episode I’m sharing a coaching call I had with a Fat Loss Fast Track client that’s really about about mindset. We talk about lies we tell ourselves, how the little things actually do matter and how you can identify the strategies you keep returning to that simply aren’t working.
We also talk about the trap of “improvement” and how we can use “improvement” at the expense of “progress”.
In October 2019, our relationship with Thrive Market changed. They decided to put their marketing dollars in avenues outside of podcasting but we still think they’re a good choice if you’re looking to save money on health & personal care products.
In today’s episode I talked about Jackson’s Honest Sweet Potato Chips.
