Why Poor Gut Health is The Metabolism Mistake You Can’t Overlook

Video | Ultra-Processed Foods | Probiotics | Prebiotics | Diet Diversity | Fasting

Your metabolism is the collection of reactions inside your body that convert the foods you eat into energy used to power everything you do, from exercising to breathing. You want it to run uninhibited so you fully utilize the energy you take in. 

Your gut houses trillions of bacteria and other microscopic organisms. There are good and bad bacteria; the mixture of them living inside you makes up your unique gut microbiome and determines your gut health.  

Will improving your gut health directly improve your metabolism? No. We can’t say that yet. While there are some interesting studies, like the famous 2006 study where gut bacteria from obese mice were put into germ-free mice, making them fat, more research is needed to understand this connection fully (1).

However, there is evidence that an imbalanced gut microbiome contributes to weight loss barriers like insulin resistance, poor blood sugar regulation, and inflammation (2) (3) (4).

It is even hypothesized that the bacteria in your gut manipulate your eating behaviors. Basically stated, the bugs in your gut have food preferences of their own, and what they crave, you crave (5).

All these factors make poor gut health the metabolism mistake you cannot overlook. The good news is that you can make improvements. This blog post shares how to give your gut what it needs, so you can get the health and weight control you want. 

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Blood Sugar vs. Snacks: I Ran the Tests [Dark Chocolate, Popcorn, Almonds, Eggs]

Video | Blood Sugar Control | Almonds | Popcorn | Hard-boiled Eggs | Dark Chocolate | Results

Snacks that keep your blood sugar low limit the fat-storing hormone insulin and control hunger. I pitted four seemingly healthy snacks against each other and used a CGM (Continuous Glucose Monitor) to see how each one impacted my blood sugar. This blog post shares the best and worst snack results.

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Lose Weight by Eating MORE and Snacking LESS

Video | Weight Loss | Appetite Control | Blood Sugar Stability | Digestion Rest | Reduced Temptation | No-Snack Challenge

The most common question I get starts with these three words, “Can I have.” Nine times out of ten, the question is about a snack, and the underlying question is can I lose weight and still eat [fill in the blank]?

We live in a world where snacks are available everywhere, so it is understandable to wonder which snacks are okay when weight loss becomes a focus. However, even the healthiest snack can undermine your weight loss progress. This blog post explains why and shares how tweaking your eating pattern so that you are eating more at mealtimes and snacking less can give you the weight loss edge you’re looking for. 

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Why You Eat Foods You Know are Bad for You [and How to Stop]

Video | How We Got Here | Your Brain and Taste Buds on Sugar | Sensory Specific Satiety | How to Get Control

You are frustrated. You cannot figure out why you keep eating foods you know are bad for you.

The short answer is because it’s challenging not to. When you eat these off-limit foods, your taste buds say, “yum,” and your brain says, “more, please!”

On top of that, modern-day convenience meals and snacks are manufactured to contain that magical combination of sugar, fat, and salt that keeps you coming back for more. 

It can feel like the cards are stacked against you, but when you understand how certain foods trigger physiological changes that drive cravings, you can bypass the traps and clear the path to your goal. 

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Want to Get Fat Adapted? AVOID These 4 Things

Video | Get Fat-Adapted | Avoid Low-Fat | Avoid Inconsistency | Avoid Forcing Change | Avoid Temptation

Anyone can get fat-adapted by changing their food choices and eating schedule in ways that encourage continual low insulin levels. 

Fat adaptation refers to your body’s ability to convert fat to energy. When you’re fat-adapted, your body is less dependent on quick-energy foods like carbohydrates. Instead, it taps into your energy-rich body fat to power your day. 

With that energy source now readily available, you experience less hunger, sustained energy, and better fat loss. This blog post shares how to get fat adapted and four things that can knock you off course. 

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Is Keto TOO Much for You? Do This Instead [Lower-Carb/Better-Carb]

Video | Low Carb vs. Keto | Ultra-Processed Foods | Food Choices | Ketones without Keto

A keto diet is a very low carb diet. The purpose of a keto diet is to encourage your body to produce ketones, which are breakdown products of fat metabolism. Ketones can be measured, and if your body is producing them – you are burning fat. 

In other words, a keto diet is an effective fat-loss diet. But what if it is too extreme for you? Restricting your carb intake to around 20 or 30 grams per day cuts out a lot of favorite foods and limits fruit and other plant-based foods. 

So what do you do if keto feels out of reach? You can get fat loss results by simply reducing your carb intake and making better carb choices. This blog post explains the difference and how you can enhance this less extreme strategy to make fast, healthy progress. 

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Counting Carbs to Lose Weight: What 20g Looks Like [No Cooking to Cooking]

Video | Total (Not Net) Carbs | Menu #1 Cooking Required | Menu #2 Minimal Cooking | Menu #3 No Cooking

Keto diets are popular because they work for weight loss. Much of this benefit is because this way of eating keeps your blood sugar low, which keeps the fat-storing hormone, insulin, low. Those low values give your cells a break from the constant bombardment of insulin, allowing them to regain insulin sensitivity, release fat, and revitalize your metabolism.

But what does a keto diet look like, and how do you piece meals together when you only have 20 grams of carbohydrates to play with? This blog post shares three days of keto menus. One for those who love to cook. One for those who tolerate cooking. And one for those who want to stay out of the kitchen. 

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Finding the right fasting routine for your body and lifestyle takes time. If you’d like to avoid common fasting mistakes and find ways to make fasting easier, I encourage you to download this FREE guide!

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4 Daily Habits That Give Your Body No Choice But To Lose Weight

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4 Daily Habits That Give Your Body No Choice But to Lose Weight

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