Why can’t I lose weight?

Why can’t I lose weight?

Why can’t I lose weight? This is a common question I hear from people.  It is usually followed up with – “My friend did this grapefruit internet diet and lost 20 pounds or did the Paleo diet and lost 30 pounds! – Why can’t it work for me?” Good question!! The easy yet complicated answer is there is a multi-factorial nature of weight gain/obesity. We all know (if you have read my emails) that insulin is the main driver of obesity/weight gain. There are many things that can increase or decrease insulin. Refined grains, carbohydrates, and animal proteins can all increase insulin

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Eat these Essentials for Optimum Health!

Eat these Essentials for Optimum Health!

Do you keep track of your protein intake? I don’t and who want’s to track it anyway!?  Protein intake seems to be a widely debated topic among many health “experts” in the field.  Everyone is different depending on their training regimen and/or overall lifestyle goals. So let me give you some basic guidelines to keep in mind when it comes to how much daily protein to intake: The Recommended Daily Allowance for a sedentary adult is 0.8 g/kg per day (0.36g/lb). 1 For a 155 lbs man, this is about 56 grams of protein. For reference, this would be about 3 ounces of chicken, 3 ounces of tuna,

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This is the Cause of Most Diseases! 😯

This is the Cause of Most Diseases! 😯

Inflammation Is the Root of Most Diseases!! Too much inflammation in the body can cause or contribute to the following… leaky gut, fibromyalgia crohns disease irritable bowel syndrome rheumatoid arthritis osteoarthritis heart disease alzheimers disease and even cancer The goal for The Get Lean Club would be to move toward an anti-inflammatory diet which is commonly known as the Mediterranean diet and move away from overly processed foods that are prevalent in Western cultures. (good old USA) A Mediterranean diet is comprised of plenty of vegetables, fresh fruits in moderation, and an abundance of omega-3 foods like fish and certain leafy greens. Here is a list of some of the the

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Cut back on this to help you lose weight!! 😃

Cut back on this to help you lose weight!! 😃

Have your weight loss efforts hit a plateau?!? There could be a few reasons why this is happening but it might be time to keep an eye on your fructose consumption!! Where can you find fructose? Sugar, Sucrose, Honey, High Fructose Corn Syrup (HFCS) are at least 50% Fructose 1 Fructose is the main sugar in fruits.  Some fruits have more than others which is important to understand. (see chart below) Natural sugar still contains Fructose.  There is no difference between white, raw, brown and caster sugar. So why is Fructose so dangerous?  Fructose is a prolonged appetite stimulant that is highly addictive. 2 Fructose

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Did you know AD is the sixth leading cause of death in US? 😳

Did you know AD is the sixth leading cause of death in US? 😳

Do you take your brain health seriously?!? Doctors are estimating that Alzheimer’s may start long before even the earliest symptoms become apparent – up to 20 years before symptoms manifest. 1 We always talk about how we can lose inches and/or weight….But what about our brains?  It’s not too late… New research over the last few decades in neuroscience has shown that the human brain is actually very adaptable to change even in adulthood.  This is called neuroplasticity – your brain’s ability to restructure and replace many aspects of itself. 2 “Neuroplasticity has allowed people to recover from stroke, injury, and birth

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In order to Lose Fat Eat Fat?!?!?

In order to Lose Fat Eat Fat?!?!?

Should I be eating fats or carbs during my feasting window? I talk about this in The Simple Intermittent Fasting Journal but here is an overview of what to do… I know it might sound a little counter-intuitive but eating lots of fats produces high energy and low body fat!?! The first major difference in the digestion of fats relative to carbohydrates is that the breakdown and absorption is a much slower process giving us sustained energy. Just the opposite of how you feel when you have Lou Malnatis (deep dish pizza) at lunch and then are sleeping at your desk an hour later :). 

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Fast your way to a new you! 😎

Fast your way to a new you! 😎

It’s hard to ignore the profound benefits of fasting. For the past 2.5 years I’ve been coaching people on how to follow the most popular version of IF.  Personally, I restrict (almost) all of my calorie consumption to an 8-hour window each day (thus doing a daily 16-hour “fast”). The benefits of this practice—for me and for my clients—are profound, and it’s probably the single most impactful dietary practice I’ve adopted in the past 10 years. That is part of the reason why I created the Simple Intermittent Fasting Journal because I wanted a step by step approach to help others who were

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5 Tips for Better Quality Sleep! 😴

5 Tips for Better Quality Sleep! 😴

 I see people all the time who eat amazingly well and have excellent fitness routines, but are never getting where they want to be in terms of energy, performance and well-being Why is that?  Primarily because they are suffering from low-quality sleep!! Getting sufficient sleep duration is certainly important, but not nearly as important as the quality of your sleep.  5-6 hours of high-quality sleep is going to do way more for you that 8 hours of poor, disrupted sleep. So how does The Get Lean Club get higher quality sleep? 1.  Magnesium Supplementation Migraines, high blood pressure and increased anxiety are some of

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Does Fasting Make You Live Longer? 😇

Does Fasting Make You Live Longer? 😇

We all have different reasons why we want to start intermittent fasting.  What is your reason? I had many reasons but initially I wanted to get better abs, get my body back to the way it was 10 years ago and have more energy along with mental sharpness throughout the day. This has led me down the road of creating The Simple Intermittent Fasting Journal along with one on one coaching programs to help others looking to change their mind and/or body. Over the last couple of years, I keep uncovering more possible benefits of fasting and today I wanted to hit on a

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Tips to Stay Healthy when Traveling!! ✈

Tips to Stay Healthy when Traveling!! ✈

I am getting ready to travel to Nashville!! Has anyone from The Get Lean Club been there?  Really looking forward to the trip and it made me realize that some of my clients that travel often always ask the same question… How can I stay healthy both in body and mind when traveling? It can be a little tricky to stay regimented when you are traveling every week for business.  But I wanted to give you my best tips to remain healthy when on the road! 1.  Be prepared with healthy options such as clean health bars or a raw nut mix to snack on at

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