Meats & Fish | Dairy | Fats & Oils | Vegetables | Nuts & Seeds | Nut Butters & Flours | Fruits | Video
Low carb diets are becoming increasingly popular, but which foods are low in carbohydrates? In this post, you’ll find 100 healthy low carb food choices so you understand what you can eat on a low carb diet.
Read More “What Can You Eat on a Low Carb Diet?”Video | Evening Routine | Morning Routine
Waking up in fat-burning mode means your body is primarily using fat, rather than carbohydrates (glucose), as its main source of energy when you start your day.
An obvious perk of being in this mode is that your metabolism is more efficient at tapping into stored body fat for fuel, which can support weight loss. However, there are other advantages, including steady energy levels and mental clarity.
These effects are things you want every day, not just when you are trying to hammer out a goal, so this blog post is going to share easy-to-follow, enjoyable, and effective routines that you can comfortably do every day.
Read More “Wake Up in Fat-Burning Mode: The Morning and Evening Routines That Work While You Sleep”Video | Meat and Cheese Stackers | Protein Chia Pudding | Raspberry Yogurt Crunch
Eggs are an excellent breakfast food for balancing blood sugar, and they promote satiety, reducing the likelihood of overeating or craving sugary foods later in the day.
But what if you are tired of eggs or you don’t tolerate them well?
Here are three egg-free, blood sugar balancing breakfasts that you can make in 5 minutes or less, and they require no cooking.
Read More “Three 5-Minute Blood Sugar Balancing Breakfasts: NO Eggs & NO Cooking!”Video | The First-Three-Ingredient Rule | Mistake #1: An All-Or-Nothing Approach | Mistake #2: Not Being Prepared | Mistake #3: Paralysis by Analysis | Takeaway
If you struggle with getting sugar out of your diet, you’re not alone. It is a challenge for many people, and it’s not a lack of willpower. Sugar is quick energy that causes the release of a “feel-good” chemical in your brain called dopamine. Over time, your brain starts craving that hit, making the desire to eat sugar stronger and stronger.
How do you break free without the withdrawal symptoms breaking you? I have been helping people reach that freedom for years through my blog, and I’ve even written a book on the topic.
This blog post shares the one rule to follow for a successful sugar-free week and the three most common mistakes to avoid.
Read More “Go SUGAR-FREE for 1 Week – Here’s The Plan”Video | The National Weight Control Registry | How Members Lost Weight | How Members Maintained Weight Loss | Maintaining is Viewed as Easier than Weight Loss | Summary
Obesity protects obesity. This observation by researcher Timothy Garvey gets to the heart of something known as the set point theory (1).
According to this theory, your body has a genetically determined weight range, or “set point,” that it strives to maintain. When you stray outside of that range, your body triggers hormones that adjust your appetite and metabolism to reign you back in. Those adjustments work in both directions. However, because starvation is more of a threat than obesity, the mechanisms that prevent weight loss are stronger than those that prevent weight gain. In other words, it is harder to lose weight than it is to gain it.
Are we doomed to live the life our genetics predetermined, or is this set point theory just that…a theory?
While there is no denying that hormonal and metabolic factors play a role in weight control, most researchers consider the set point theory to be oversimplified, failing to take into consideration social, nutritional, and environmental factors.
After all, we all know someone who has lost weight and maintained that weight loss for years. In fact, starting in the 1990s, the National Weight Control Registry made it its mission to identify and investigate the characteristics of individuals who have succeeded at long-term weight loss.
In this blog post, I’ll review the common characteristics shared by the 10,000 successful maintainers in that registry that ensure the weight they lost stays off.
Read More “You CAN MAINTAIN Weight Loss: 10,000 People Did It This Way”Video | What are SCFAs | How SCFAs Suppress Hunger | Is Fiber Needed? | Foods That Make SCFAs
Short-chain fatty acids, abbreviated SCFAs, promote satiety and reduce your appetite.
You don’t get them directly from your diet, but your body makes them from certain foods, and truly, the more, the better because hunger satisfaction is just the tip of the iceberg when it comes to the benefits these small molecules have on your metabolism.
In this blog post, I explain short-chain fatty acids, how they suppress hunger, and how to get more of them working for you. I’ll even touch on gorillas, explaining how these tiny molecules help gorillas get so big.
Read More “SCFAs SUPPRESS HUNGER – Here’s How To Get Your Body To Make Them”Video | What is Liposuction? | Pre-Op | Surgery | Recovery | Cost
The ability to spot reduce fat in a specific area of your body has been debated for years. In my last blog post, I shared a study that got results spot reducing abdominal fat through intense exercise.
But what do you do if intense exercise is not a realistic option for you or your stubborn fat area is elsewhere on your body?
There is a procedure called liposuction that effectively spot reduces fat.
I had the opportunity to sit down with a surgeon who specializes in liposuction and ask him about what goes into preparing for it, the procedure itself, the recovery process, and the cost. Here’s what I learned.
Read More “I Met With A Liposuction Doctor. Here’s What I Learned [Spot Reduction – Part 2]”VIDEO | The Study | Abdominal Aerobic Endurance Exercise | The Workouts | Why Did This Work? | Takeaway
I am often asked how you lose excess fat in specific areas of the body, such as the belly, hips, thighs, and arms.
If you’ve lost weight through improvements to your diet but still have trouble areas, it’s logical to target those areas with exercise. Unfortunately, there has been little scientific evidence to support the idea that working the muscles in problem areas burns the fat in those specific areas.
With that said, I came across a well-done study from 2023 that got results spot reducing abdominal fat through abdominal aerobic endurance training. In this blog post, I share what it takes to spot reduce belly fat.
Read More “You Can SPOT REDUCE BELLY FAT – But Here’s What It Takes”
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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