Category Archives for "weight loss"

August 7, 2017

Lose your menopause belly with Shawna Kaminski

Lose Your Menopause Belly by Shawna Kaminski is a short book that is jam packed with consumable and powerful information and action steps for women who seek to lose their belly fat and become healthier.

Shawna explains that as we age, our anti-aging hormone or human growth hormone naturally decreases. This is called somatopause, and is often to blame for aging issues we experience. The first outward symptom is increased belly fat. The best way to counteract this is to naturally increase HGH levels, which can be achieved through a moderately intense workout.

Choosing the right type of exercise is important, and higher intensity exercises will burn calories for an extended period of time even after you’re done exercising; this is called excess post oxygen consumption. Additionally, you are also building resistance and strength.

Shawna also shares a few key ideas from her book, including:

  • Using the HALTS (hungry, angry, lonely, tired, stressed) methodology in staying mindful of the eating choices we make.
  • Incorporating the 10-minute rule for when you don’t feel like exercising, but committing to at least 10 minutes of activity which will get you moving and hopefully encourage you to finish.
  • The snowball effect of encouraging small changes in diet and exercise over time to begin seeing positive results and encourage forward progress.

Shawna also warns that the scale is not the ultimate measure of health, as it doesn’t account for body composition. A combination of numerous measures such as one’s complexion, blood work, and how one feels may be better metrics. Shawna recommends approaching goals with a focus on the process rather than outcomes, as one always has control over the process itself.

To connect with Shawna Kaminski or to learn more about Lose Your Menopause Belly, visit http://www.loseyourmenopausebelly.com. You can also find Shawna on Facebook and on Instagram.

 

 

Another episode you may enjoy

Walking for weight loss with Lucy Wyndham-Read

June 12, 2017

Starting your wellness project with Phoebe Lapine

Phoebe Lapine is a food writer and the author of The Wellness Project, a sort of memoir and guide describing her journey to better health.

Phoebe spent a year addressing her health issues and the approaches she took to reclaim her health after being diagnosed with Hashimoto’s Thyroiditis, an autoimmune disease that affects the thyroid gland. She decided to go the slow and steady route with her lifestyle change. She reached out to people she knew in the wellness space and developed a 12-month curriculum that covered digestive health, hormone health, alignment, sleep, hydration, and much more. Her goal was to focus not only on food and exercise, but to look at every piece and determine how they fit together moving forward in creating a healthier lifestyle. The Wellness Project describes this journey and her outcomes.

One of Phoebe’s first experiments was giving up sugar, alcohol, and caffeine. If we are not metabolizing caffeine correctly, it can cause an estrogen dominance which can be problematic for the thyroid. She made the decision to abstain from these things for a while, and incorporated them back in moderation.

Phoebe also discusses hydration tips. If you’re drinking a lot of water, you have to make sure you have something else in your body to absorb those minerals; Phoebe recommends fiber. Have a glass of water with lemon juice and sea salt upon waking up in the morning to jumpstart your hydration.

She also shares a few diet tips:
1. Try an elimination diet.
2. Eat organic when you can.
3. Keep a food journal.
4. Eat plants and vegetables.
5. Make sure you are eating high-quality meats.

Phoebe recommends daily meditation and journaling to manage stress and practice gratitude.

To connect with Phoebe Lapine or to learn more about The Wellness Project, visit http://www.feedmephoebe.com or http://www.phoebelapine.com.

 

Another episode you may enjoy

A funeral for my fat | Sharee Samuels

June 5, 2017

Meal timing for weight loss and health

What is the best meal timing for weight loss and health? This question comes up quite a bit online. It is one I find very hard to answer in a simple Facebook post, so I decided to dedicate a full podcast episode to it.

What is the best meal timing for weight loss and health? This question comes up quite a bit online. It is one I find very hard to answer in a simple Facebook post, so I decided to dedicate a full podcast episode to it.

I view eating windows as a continuum much like the political spectrum.  There are different approaches and people are very passionate about defending their place.  Few people are able to objectively look at the full spectrum and see the benefits of each.

The meal timing for weight loss and health spectrum is:

  • Six small meals – timing multiple small meals throughout the day to avoid getting hungry.
  • Workout meal timing – having carbs before the workout and carbs and protein immediately after the workout.
  • Three main meals – having three meals with no snacking permitted.
  • Intermittent fasting
    • 16/8 Intermittent fasting – limiting eating to an eight hour window each day.
    • 5×2 Intermittent fasting – eating normally for five days and having two very low calorie days per week.
  • Extended fasting – fasting for 24 hours or more.

Most people approach meal timing for weight loss.  Before you can effectively lose weight, you'll have to manage your hormones.  Understanding your hormone profile will help you decide where you should be on the continuum.  Most of the approaches are focused on managing blood sugar and thereby insulin.

Lifestyle also plays a big role in determining which meal timing works best for you.  I am often on a 16/8 intermittent fasting approach.  I opt to skip breakfast and have a good lunch and dinner because it would be odd to not be eating when my wife is taking dinner.

All this said, being a sugar burner or fat burner will have the biggest role in determining which meal timing approach you can stick with.  Frequent meals spaced throughout the day works best for sugar burners.  Fat burners are often more comfortable with intermittent fast and extended fasting.

Another episode you may enjoy

Fasting for weight loss with Dr. Jason Fung and Jimmy Moore

May 12, 2017

Manage your microbiome with Danielle Capalino

Danielle Capalino is a nutritionist specializing in digestive health and the author of a new book entitled The Microbiome Diet Plan.

Danielle describes the microbiome as a collection of mostly bacteria and other microorganisms that live all over us and inside of us. The bacteria inside our intestinal tract serves a variety of important functions including maintaining a healthy weight, maintaining the immune system, producing certain vitamins, and absorbing certain fibers.

Bacteria can be good for us and is vital for our health. However, antibiotics are given out like candy in this day and age, many times when we don’t need them. They do not discriminate and will kill both the good and bad bacteria alike.

Danielle discusses a few guidelines for managing your microbiome. These include:

1. Choose high fiber carbohydrates
2. Eat more plants
3. Eat fermented foods such as pickles and sauerkraut
4. Limit your meat intake
5. Avoid gluten, sugar, and food additives
6. Cultured dairy products are included
7. Consume alcohol in moderation

The six-week program to revitalizing your gut health is broken into two phases. Each phase lasts for three weeks. In both phases, the diet includes rich and fermented foods. However, in the first phase, no added sugar or meat are included. In the second phase, some honey, maple syrup, and meat is added back in.

Danielle recommends making the plan work for you. If you can follow the plan 80% of the time, you are still being successful. Try to use the principles in situations when you have to adjust.

The book includes a shopping list, lists of snacks, and a meal plan for each week. To connect with Danielle or to learn more about The Microbiome Diet Plan, visit www.daniellecapalino.com or reach out to her on Twitter, Facebook, or Instagram.

 

Another episode you may enjoy

Get a happy gut | Dr. Vincent Pedre

May 5, 2017

How to keep the weight off

 

On this episode of the 40+ Fitness Podcast, I respond to a Facebook Group member question.  How do you keep the weight off after you've lost it?

  1. KEEP AT IT – If what you’ve been doing has been working, keep doing what you’re doing. Find your comfortable set point where your body wants to be and work to maintain that weight.
  2. REVISIT YOUR WHY – Make sure that your why is solid in your mind as why you wanted to lose weight and be on this journey. Use this to help you stay on this path.
  3. SET NEW GOALS – Find a new fitness goal that will keep you active and excited. Keep moving towards something.
  4. FIND FIT FRIENDS – Surround yourself with like-minded people to keep you engaged and accountable.
  5. THROW AWAY YOUR FAT PANTS – You don’t need the reminder and you won’t be needing them again!

 

Another episode you may enjoy

Essentials of weight loss

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