People often ask me – What do you eat?
Instead of making a list of what I eat I try to keep it simple.
So usually I? respond, “I avoid anything with GLUE in it!?!”? They usually look at me like I am crazy. 🙂
Well, if you think of how glue is made (below) you will see how many foods consist of the same ingredients.
Mix one part flour with one part of water until you get a?thick?glue-like consistency. Add a bit more water if it’s too?thick. Mix well with a spoon to get?rid?of all the lumps.??1
Sounds appetizing!!? But everyday people are filling their digestive system with flour / water or essentially glue. 🙂
Here is a small list of some popular items with flour in them:
Bagels,?breads,?cakes, candy, cereals,?crackers,?cookies, flour tortillas, ice cream cones, rolls,?pretzels,?pasta,?pizza, pancakes…etc…
If this list contains most of the things you or your kids are eating it’s time to make a change.
Here is how it can effect your brain and body…
Brain:??Proteins in wheat directly affect the brain triggering appetite and cravings.
Blood:??Causes a greater spike in blood sugar than virtually any other food, including table sugar.?2
Pancreas:??Metabolizing?the glucose in flour-rich foods can set the body up for insulin resistance, diabetes, and body-wide inflammation.?2
Waistline:??Increasing?the body?s fat storage around the abdomen called visceral fat causing a disruptive array of inflammatory signals and even sex hormones, such as estrogen.?2
Gut:??Food allergies and sensitivities may develop as a result of gut inflammation, along with an array of digestive, skin, and other chronic conditions.?2
Colon:??Damage nerve cells that drive gut motility, which leads to slower?transit time and traffic back?ups.?2? You definitely want to avoid this traffic jam!
Is this enough reason to eliminate or reduce flour in your diet?
Here is a challenge for?The Get Lean Club:
- Ditch all flour-based foods for a week and see how your body responds
To a healthier you,
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?”
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 levels.
- Cortisol is also a major player in stimulating insulin secretion.
- Fructose increases insulin resistance directly which indirectly leads to increased insulin levels.
There are also a number of protective factors against obesity such as vinegar, fiber and?intermittent fasting?to name a few.
The key to understanding obesity?is that many different things can contribute to the development and the treatment.? Obesity is a time-dependent issue meaning?the longer you have obesity, the harder it is to get rid of it.
When you try to lose weight, people assume that there is only one problem for everybody.
Why can?t I lose weight??Because you must be targeting the wrong pathway.?1
- If your problem is stress, then increasing fiber is not going to work so good.? Acupuncture, massage, meditation, yoga?will help lower your cortisol level and could treat your weight gain problems.
- If you have insulin resistance, then just reducing carbs may not be the best strategy (intermittent fasting?may work better because you need a sustained period of low insulin).
- Suppose that you are chronically sleep deprived. We know that this situation increases cortisol levels and will lead to weight gain. Lowering the sugars in your diet will not be particularly successful, because that was not your problem. You might need to either find a new job, get a new pillow and/or?improve your sleep hygiene.
Consider the analogy of?your car not starting. There could be multiple problems. For example, the battery is dead, the car ran out of gas, or the spark plugs are worn out. So, if your problem is that the battery is dead, filling up with gas will not help. Neither will replacing the spark plugs.1
In summary, you must find the particular problem that is causing your obesity/weight gain and target that pathway.
If you need help with this I am here for you!!? Click?here?to learn more.
Have a great day!!
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, a glass of milk and 1/2 cup of beans. That would be the protein needed for the entire day!
- If you?re of healthy weight, active, and?wish to keep your weight, aim for?1.4?2.2 g/kg?(0.64?1.00 g/lb).?2
- If you?re of healthy weight, active, and?wish to build muscle, aim for?1.4?3.3 g/kg?(0.64?1.50 g/lb).?2
- If you?re?overweight or obese, aim for?1.2?1.5 g/kg?(0.54?0.68 g/lb).
*If you are pregnant or breast feeding or a child still growing, then protein requirements are?higher because you are trying to add protein to your body.
The main thing you want to keep in mind regarding protein is that we have 9 essential amino acids that we must get from our diet!
Benefits of these amino acids are the following…?
- Enhance Weight Loss?3
- Preserve Muscle Mass?4
- Improve Exercise Performance?5
- Boost Mood?6
- Promote Better Sleep?7
10 Foods High in Essential Amino Acids (grass fed/organic if possible)
- Fermented Soy (Natto and Tempeh)
Another way to get these essential amino acids is?collagen, opt for hydrolyzed collagen products like collagen peptides to optimize the bio-availability and digestion of your supplement. Also,?bone broth?is another great way to get amino acids as well.
Bottom line –?Unless you are training for something specific I don’t believe you need to track your protein intake.? Just make sure you are getting a good variety of amino acids in your diet?to maintain?overall health.?A deficiency in any of the?key essential amino acids can cause serious side effects that affect nearly every aspect of health, including:
- Dry skin
- Splitting hair
- Hair loss
- Brittle nails
- Thinning hair
- Decreased muscle mass
- Impaired growth in children
- Increased appetite
- Decreased immune function
- Bone loss
- Puffiness and swelling
Hope this gives you a better understanding of protein intake and essential amino acids.
Feel free to reply regarding any questions!
Have a great day!
P.S. Has your weight loss efforts plateaued?? Check out?The Simple Intermittent Fasting Journal?to get you back on track!!
Inflammation Is the Root of Most Diseases!!
Too much inflammation in the body can cause or contribute to the following…
- leaky gut,
- crohns disease
- irritable bowel syndrome
- rheumatoid arthritis
- 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 best Anti-Inflammatory foods:
Leafy Greens? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?Pineapple
Bok Choy ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? Salmon? (preferably wild)
Beets ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? Walnuts
Celery ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?Chia and Flax Seeds
Broccoli ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?Tumeric
Blueberries? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?Ginger
Cod Liver Oil? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? Brussel Sprouts
Mackerel? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?Herring
Foods to avoid:
- Trans Fats (Fried foods, cookies, donuts, crackers)
- Omega-6 fatty acids, found in: corn, safflower, sunflower,?soy, peanut, and vegetable oils; mayonnaise; and many salad dressings
- White flour products
- MSG (often found in Asian cuisine, fast food, deli meats)
- Gluten, found in:?wheat, rye, barley, and any foods made with these grains
- Casein, found in: whey protein products.
- Aspartame, the artificial sweetener in Diet Coke and many other products (even gum!)
- Perhaps even Nightshade Veggies (which I wrote about?here)
- Red meat in moderation (buy it organic, grass fed?and without chemicals or additives)
What else can you do to avoid inflammation?
Give?intermittent fasting?a try along with an anti-inflammatory diet!??There has been some research on the positive impact of intermittent fasting helping prevent chronic inflammation, especially with reversing rheumatoid arthritis and hypertension (high blood pressure).?
Have a great weekend!! Let me know if you have any questions!
?Longo VD, Mattson MP. Fasting: Molecular Mechanisms and Clinical Applications.?Cell metabolism. 2014;19(2):181-192. doi:10.1016/j.cmet.2013.12.008.
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 can?only?be metabolized by the liver and can?t be used for energy by your body?s cells.?2
- Excess fructose damages the liver and leads to insulin resistance in the liver as well as fatty liver disease.2
- Fructose?increases?uric acid production, which, in excess, can cause gout, kidney stones and precipitate or aggravate?hypertension.2
- Fructose rapidly causes leptin resistance.?Leptin?is a hormone that?controls appetite and metabolism?to maintain a normal weight. (makes you more hungry)
What you should do?
- Avoid products that list – fructose, high fructose corn syrup, honey, fruit juice concentrate or corn syrup solids among first five ingredients?2
- Buy local seasonal fruit (shelf life of a fruit should only be 1-2 days)
- Limit to?one serving per day?(10 grams or less of fructose/per day for weight control)?2
- Go with fruits that are higher in fiber / lower in fructose (Eat raspberries over mango’s)
- Avoid juiced, concentrated and dried fruits
- If you are eating?out of season?then look at avocado,and/or berries. These are often lower in fructose.
- Eat fruits?with the skin (well washed) so you get the fiber as well.
“Which?fruit’s have the lowest fructose content?”?Take a look at the chart below…
||Grams of Fructose
|Date (Deglet Noor style)
||1/8 of med. melon
(3.5? x .75?)
|Grapefruit, pink or red
||Grams of Fructose
||1/8 of med. melon
||1/16 med. melon
|Grapes, seedless (green or red)
(chart from nofructose.com)
Fruit does contain antioxidants, vitamins, minerals, fiber and phytonutrients – which is all good!? It’s just important to be aware of fructose and how much you are consuming on a daily basis.
Remember to support your local farming community and buy local, seasonal and fresh.
Let me know if you have any questions!
Have a great day!
P.S. Join the conversation and get your questions answered at?The Get Lean Club?:)
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 abnormalities, improve symptoms of autism, ADD and ADHD, learning disabilities and other brain deficits, ease chronic pain,?pull out of depression and addictions, and reverse obsessive-compulsive patterns.??wrote Debbie Hampton – You?re Not Stuck With The Brain You Were Born With
One of the most effective ways to keep these cells from dying is by learning.??3
So what are you doing to keep or even grow your brain cells?!?
1.?Get Sleep?- Sleep helps learning retention and repair, build, and restructure neurons.
2.??Find a Creative Hobby?4?- Get off your phone and devote 15-20 minutes daily -?Schedule it and do it. (don’t tell me you don’t have time)
- Create Artwork?- Painting, mosaics, or pottery are options
- Learn an Instrument?- I have been taking piano and devote 20 minutes per day?with one 30 minute?lesson a week.
- Learn a new language?- Take a class or do it at home (i.e. Rosetta Stone)
- Meditation?(even if it is 5 minutes a day)?Get a meditation app?-?I use Simple Habit?
- Practice Yoga?(even?if it is 20 minutes)?Get a yoga app (I go to class but sometimes I use the Down-dog?app at home)
4.??Intermittent Fasting?-?it’s not only great for fat loss and longevity but also for neurogenesis.??Aging rats started intermittent fasting regimens and markedly improved their scores of motor coordination and cognitive tests. Learning and memory scores also improved after IF.?5
5.??Exercise?- Moderate-intensity exercise like jogging, power walking,swimming or lifting.
6.??Eat certain brain boosting foods
- Walnuts, Blueberries, Avocado, Wild Salmon, Dark Chocolate (1 once), Eggs, Tumeric Root
7.??Simple task?- Start doing things with your non-dominant hand?like brushing your teeth or texting.
Bottom Line:?We need to start taking brain health seriously and do daily tasks (as mentioned above) to prevent Alzheimer’s.
To a healthier you,
P.S. – Has your weight loss efforts plateaued or are you looking for more mental acuity???Check out?The Simple Intermittent Fasting Journal?to get you on the right track!
|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 :).?
When you eat carbs they are broken down into sugars by the digestion process.? Sugar causes the release of insulin and insulin causes the sugar to be stored, primarily as fat.
On the other hand, when your body/metabolism is using primarily fats as an energy source, you are essentially “training” your metabolism to use fats more often and more efficiently.? That is a good thing 🙂
The body can burn two fuels for its energy needs. 1) Glucose from the breakdown of carbohydrates and 2) Ketones, from the breakdown of fats. When you are no longer consuming a lot of carbs, the body?s engine will convert to burning fats. It will either burn the fat you have eaten or the fat stored on your body.
Like mentioned in my?last article, intermittent fasting helps you become a fat burner and when you combine that with eating good fats and high quality carbs (see diagram below) you will minimize the amount of insulin released during and after eating.
So do your best to reduce the amount of carbohydrate in your meal, particularly sugar or simple carbs such as soft drinks, candy, juice,?sports?drinks, chocolate, cakes, breads, buns, pastries, potatoes, french fries, ice cream, and breakfast cereals.? While increasing the relative proportions of quality fats and proteins in your meals illustrated below…
**Fat, protein and fiber all slow the digestion of a meal.
- Eat high-quality, minimally-processed real low-carb foods.
- Avoid packaged goods.
- Buy at local farmers? markets.?
- You don?t need to count calories.
- Eat when you are hungry. Stop when you feel satisfied, healthy and full.
Have an awesome day and weekend!!
To a healthier you,
P.S. Have questions?!?? Join?The Get Lean Club?for more content, an awesome inclusive community, and to get your questions answered!!
|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 looking to make IF a lifestyle change.
The endless debate over what-to-eat and what-not-to-eat could drive anybody crazy and confused.? All the while most people ignore the?time tested and ancient tradition of fasting.??The practice of fasting developed independently among different religions and cultures, not as something that was harmful, but something that was deeply, intrinsically beneficial to the human body and spirit.
The ancient Greeks believed that fasting improved cognitive abilities.?Think about the last time you ate a huge Thanksgiving meal. Did you feel more energetic and mentally alert afterwards??Or did you feel sleepy and a little dopey??More likely the latter.
Why You Should Be Fasting (a few reasons)
Improved Brain Health/Cognition
Fasting reduces oxidative stress (and thus, inflammation) in the brain both by stimulating the removal of damaged molecules and stimulating the production of endogenous antioxidants.?1??All of these translate to meaningful improvements in brain performance.
Improved Body Composition
Increases insulin sensitivity and adiponectin levels, two key hormonal factors that determine if existing fat gets oxidized (used for energy) as well as if incoming caloric energy gets used immediately or stored (as fat) for future use.2
Fasting acts as a ?digestive reset? allowing the gastrointestinal (GI) tract to relax for a bit leading to improved nutrient absorption and better bowel movement quality.
Reduces resting heart rate and blood pressure while?increasing parasympathetic tone (an important indicator for health of the cardiovascular system).?2
Autophagy (Cell Cleansing)
Fasting has been shown to be, far and away, the most effective way to stimulate autophagy in both the body and brain which can help slow the aging process and promote a high-performing body and brain.? To read more click?here.
There is an undeniable physical and emotional high that comes with fasting.Fasting also requires us to be present with the initial discomfort of not stuffing our faces every time we feel like it.
It puts us in the position of consciously making the decision to eat or not to eat, rather than our stomach (aka hormones) effectively making that decision for us.
Almost all of us would benefit hugely from consciously redefining our relationship to food, and fasting is a powerful opportunity to do just that.
Have a great day and weekend!!
To a healthier you,
P.S.? Want some guidance and accountability into Intermittent Fasting – Check out the journal?here?and I also offer?coaching?packages?as well.
P.S.S. Join?The Get Lean Club?to be part of our awesome community and get your questions answered!
|are?never?getting where they want to be in terms of
- performance and
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 the ways magnesium deficiency shows on the surface.? Supplementing with magnesium about 30 minutes before bed will allow muscles to relax more fully, making the process of falling asleep easier and allows you to stay longer in states of deep sleep where muscle repair and hormone production happens most fully.
**Try this?high quality Magnesium
2.? Try sleeping with weighted blankets as a solution to stress, anxiety, and insomnia?
When pressure is gently applied to the body, it encourages serotonin production, which lifts your mood. When serotonin naturally converts to melatonin, your body takes the cue to rest.
3.? Protect Your Sleep From Electromagnetic Radiation
Cell phones, laptops, cordless phones and wireless routers emit the most intense EMF’s and will have the greatest negative impact on your sleep quality.
- Anything that plugs into the wall or uses a battery is emitting EMF’s and is consistently reducing the amount of time you spend in deep sleep every night.??Keep them as far away from the bed as possible and unplug it from the wall (this includes bedside lamps). ?
- Bonus Tip:? To further reduce EMF’s in the bedroom, the next step is to find a mattress and bed frame that are both free of metal.? The metal in your bed frame and the springs in your mattress effectively act as “antennas” amplifying any residual EMF’s left in your sleep environment.
4.? Be very consistent about what time you’re going to bed each night. ?Over time, your melatonin production and release will naturally adapt to the time you’re going to sleep.? You’re going to get big improvements in your sleep quality from sticking to a consistent sleep schedule.? Trust me 🙂
5.? Supplement With Melatonin?(optional step in the process of optimizing your sleep)**
If you’re someone who historically has a lot of difficulty going to sleep or staying in deep sleep states, supplementation with melatonin can be life-changing.? Also, traveling from west coast to east and still need to get up early the next morning?? Taking melatonin at the time you’d like to go to sleep will make it easier to get quality sleep that first night.
**Following the other techniques on this list will support and help your natural production of melatonin such that supplementation might be unnecessary.
Hope these tips help you get a better quality sleep so you can be the best version of yourself ever-day. 🙂
Have a great weekend!!
P.S.? Has your weight loss efforts plateaued?? Try the?21 day Intermittent Fasting Journal?to jump start your weight loss goals!!
|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 big one!
Does fasting make you live longer???We do know that?Intermittent fasting can clean out damaged cells for cellular recycling also known as?autophagy, which in the end can improve the function of aging tissues!
Since it was Halloween yesterday, let’s check out some studies relating to longevity and fasting with worms, rats, monkeys and mice:
- ?In 1946, a study on rats found that fasting 1 day in 3 increased lifespan in males by 20% and in females by 15%?1
- In 2009, a group of scientists from the University of Wisconsin reported improved biomarker and longevity benefits in rhesus monkeys who ate less.?2
- We do share 93% of the genes with Rhesus Monkeys.
- Caloric restriction shows?increased lifespan?of brain neurons?in both humans and monkeys.?3
- On Oct. 26, 2017?Harvard T.H. Chan School of Public Health in Cell Metabolism,?sheds light on the basic biology involved in cells? declining ability to process energy over time, which leads to aging and age-related disease, and how interventions such as periods of fasting might promote healthy aging.?4
- The researchers found that restricting the worms? diet,?through genetic manipulation of an energy-sensing protein called AMP-activated protein kinase (AMPK), maintained the mitochondrial networks in a?fused or ?youthful??state.4
- On Sept. 6, 2018, a new study published in the issue of?Cell Metabolism showed?that by increasing time between meals made male mice healthier overall and live longer compared to mice who ate more frequently.?5
- ??This study showed that mice who ate one meal per day, and thus had the longest fasting period, seemed to have a longer lifespan and better outcomes for common age-related liver disease and metabolic disorders,? said NIA Director Richard J. Hodes, M.D.
What about humans? Does caloric restriction and intermittent fasting have a similar effect on longevity in humans?
The verdict is still out but as you can see there are promising animal studies showing that caloric restriction and intermittent fasting, may at least in some cases extend healthy lifespan and delay diseases for various species from yeast to mice to monkeys!
So the bottom line is?Intermittent Fasting?may?improve cholesterol, help you lose weight by lowering insulin levels, reduce inflammation, and stimulate growth hormone to name a few?but more research is needed on the impacts of?long term fasting?on increasing overall lifespan.?6
Have a great day!!
P.S.? Testimonial on how IF?helped Mary,??I was struggling with cholesterol issues, fatigue and weight,? Mary said. ?In January 2017, I went in for my yearly check up. My blood work indicated that my total cholesterol was 276, so I was given a prescription. I did some checking on the side effects and was not satisfied. So when I heard about benefits of fasting, which include lowered lipid levels, I was very interested.?
After several months of fasting 16 hours per day with a weekly 24-hour fast, Mary?s cholesterol lowered to 219 this past February.
?My numbers are now in the low to moderate risk level. It has been years since I could say that! My glucose numbers also dropped. I have lost 28 pounds without dieting and my BMI is now within a healthy range. My body fat is now below 25 and my muscle mass has increased to 27.8. It is a wonderful feeling to have control over my health with lifestyle. This lifestyle change has improved my attitude and daily well-being. I have learned how my body acts and reacts to the foods I eat.?