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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 | Visceral vs. Subcutaneous Fat | Hard Belly | Waist Circumference | Inflammatory Markers | Blood Pressure
Visceral fat accumulates deep inside the body and surrounds the abdominal organs. You can’t see it or pinch it, so how do you know it’s there, and how do you know if the healthy lifestyle actions you are taking are making it go away?
Yes, you can gain insights from a measuring tape, but where is the best place to measure, and are there more accurate signs that you are losing this dangerous, pro-inflammatory fat?
In this blog post, I share easy-to-test markers and what science has concluded is the best location on your waist to measure.
Read More “Signs You’re Losing Visceral Fat”Video | Overeating Study | Improving Body Composition | How Much Protein? | How Protein Supports Weight Loss
If you were a scientist and you wanted to understand if excess dietary protein turns into muscle or fat, an effective way to do that would be to get some volunteers to check into an inpatient metabolic ward and feed them a lot of protein.
This is exactly what a group of researchers did. They found that when higher protein levels are consumed alongside excess calories, the protein is not converted into fat and stored but instead increases lean mass.
In this blog post, I’ll explain some important points from the study and how much protein you need to eat to mimic the results.
Read More “Overeating Protein Makes More Muscle (Not Fat)”Download | Video | Exercise Intensity | The Training Schedule | Bare-Bones Alternate Routine
Combining aerobic exercise with resistance training is effective for improving insulin sensitivity because each targets different mechanisms. Aerobic exercise enhances glucose uptake by the muscles, lowering blood sugar levels with little or no need for insulin. Resistance training builds muscle mass, which increases the body’s capacity to store and use glucose.
This blog post provides a 10-week insulin resistance to insulin sensitivity training plan that you can download and start today, regardless of your fitness level.
Read More “From Insulin Resistant to Insulin Sensitive in 10 Weeks – Exercise Plan”Video | Exercise Snacks | HIIT | Steady-State Cardio | Resistance Training | Maximize Your Results
Insulin sensitivity describes how well your body’s cells respond to insulin, a hormone that helps lower blood sugar levels by moving excess glucose out of your bloodstream and into your cells.
Exercise also lowers blood sugar, and it does it with little or no help from insulin, making exercise one of the most important things you can do to improve insulin sensitivity.
In this blog post, I share four scientifically supported ways to exercise for a better insulin response, and it doesn’t matter if you are short on time.
Read More “4 Exercises to Improve Insulin Sensitivity, from 20-Second Bursts to 1+ Hour Workouts”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”
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!
Get your FREE “How-To” guide to fasting here!
Download a list of 100 low-carb foods for free!
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