Have your metabolism assessed 70-80% of individuals over age 35 have a damaged metabolism. If you have a damaged metabolism, you’re breaking down muscle tissue (catabolic) and accelerating the aging process. Skipping meals, sleep deprivation, eating excess carbs, overdoing cardio, food sensitivities, hormone imbalances, low calorie diets and inadequate protein intake ALL lead to a damaged metabolism. Adrenal burnout and insulin resistance disrupt a healthy metabolism. Cortisol breaks down muscle tissue. If you’re insulin resistant you most likely have elevated levels of cortisol whereas those with hypoglycemia usually have low cortisol.
Heal your gut. At least 80% of individuals suffer from some sort of digestive inflammation/challenge. If your goal is to build muscle, you must break down and absorb the nutrients needed to build muscle. Parasites, Candida, bad bacteria, H.pylori, food allergies, inflammation and/or incomplete digestion must be dealt with.
Get plenty of restful sleep. Get to bed by 10 p.m. every night. Planning rest into your day is vital for recovery, results and fat loss. Most people think building muscle is just hitting the gym with an intense workout. Archaic and catabolic! Do not underestimate the importance of sleep for fat loss.
Focus on eating nutritious foods at least 85-95% of the time. Many people think eating healthy is snacking on a protein bar for a meal, drinking diet sodas or protein shakes (which they can’t digest), microwaving processed foods, and eating hydrogenated fats, and wonder why their body isn’t changing and they feel like crap.
Avoid inflammatory foods (sugar, gluten, wheat, soda and alcohol, corn, soy, HFCS, white foods, hydrogenated fats) that cause cortisol release.
Natural anti-inflammatory options include coconut oil, olive oil, avocado, white & green tea, fruits, leafy greens and vegetables, green drinks, nuts and seeds, wild fish, essential fatty acids, ginger, curcumin, and proteolytic enzymes.
Include protein at every meal, starting with breakfast to keep your blood sugar balanced, mood stabilized and to create an anabolic environment. The first 40gm of protein you eat every day goes to rebuild your immune system. If you are not rebuilding your immune system, you’ll have a hard time rebuilding your brain chemistry to be happy and think straight, and you’ll never be able to build muscle. The amount of protein you need is individual, and depends on your activity level, metabolism, lifestyle, digestive health and body weight.
Intermittent fasting can help break through fat loss plateaus. Short periodic fasting of 12-24 hours along with high intensity exercise increases human growth hormone (HGH) and decreases fat mass. An article in the American Journal of Clinical Nutrition stated other benefits of intermittent fasting including improved insulin sensitivity and glucose uptake, lower blood pressure, reduced oxidative damage to lipids, protein and DNA, increased HDL, lower inflammation, and reduced risk of diabetes.
Include strength training and high-intensity intervals, and include self-myofascial release (SMR) with the foam roller. To complete your workouts, always include protein within 30 minutes after your workout to promote protein synthesis, recovery and avoid catabolism. I like Vital Whey or Whey Cool, or my favorite vegetarian option is Protein Plus protein, greens, BCAAs and L-Glutamine as my post training nutrition.
Support Nutritional Deficiencies. There is no way you’ll be able to get all of the nutrients you need from food if your metabolism is damaged, you exercise intensely or have any type of health challenge. Schedule a consultation with me.
The truth is fat Loss is NOT about counting calories, willpower, excessive exercise or calories in/calories out. You must factor in hormonal balance, food choice, toxicity and inflammation. Unresolved emotional issues are often the root cause of unhealthy eating habits and excessive weight and must be dealt with.
A wholesome, nutritious diet, proper supplementation, smart exercise, restful sleep, balanced hormones, a healthy gut, addressing food intolerances and sensitivities, lowering inflammation, eliminating toxins, and managing stress are ALL part of the fat loss equation.
Do you want a personalized program that guarantees results? Contact me to determine the specific combination that works for you. My Ultimate Personal Plan is a personalized lifestyle plan designed specifically for you that promotes natural hormone balancing with delicious and healthy menu options, exercise recommendations, dietary suggestions, lifestyle tips, a customized supplement protocol, and optional ongoing support. Guaranteed Results!
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