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Category Archives for "weight loss"

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.

Sponsor:

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Another episode you may enjoy

Walking for weight loss with Lucy Wyndham-Read

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

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

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

April 10, 2017

Breaking the stronghold of food with Dr. Michael Brown

Dr. Michael L. Brown is the founder and president of FIRE School of Ministry and the author of a new book entitled, Breaking the Stronghold of Food. In the book, Dr. Brown and his wife Nancy share the story of how they changed their food-addicted lifestyle to one that prioritizes health and fitness.

Dr. Brown explains that fitness is the foundation that allows you to do everything else in your life that you want to accomplish. He states that taking good care of yourself through health and fitness is being a good steward of your body, which is important on both a personal and spiritual level.

Like many people, Dr. Brown once sought a quick fix to improve his health. Though he had his life together in certain areas, he was struggling with his health and was looking for a quick answer. He tried energy pills and fat creams, aiming to speed his metabolism and lose weight. After trying all of these and seeing no results, he realized that the key is to make fundamental changes to one’s lifestyle. Doing so will reap benefits in an overwhelming proportion.

Dr. Brown’s wife, Nancy, utilized Dr. Joel Furman’s micronutrient-rich philosophy to change her health. Once she saw success, Dr. Brown knew he needed her assistance to make changes in his own life. With Nancy’s guidance, Dr. Brown was able to change his relationship with food and revitalize his health. Part of this success stems from being “all in” when it comes to eating the right foods. The motivation to live a healthy life and be around long-term for loved ones are important drivers to succeed.

To connect with Dr. Brown, to get more information, or to purchase Breaking the Stronghold of Food, visit www.askdrbrown.org.

 

Another episode you may enjoy

The end of heart disease | Dr. Joel Fuhrman

March 27, 2017

4 Minute fit with Siphiwe Baleka

Siphiwe Baleka is a former college athlete, truck driver, fitness enthusiast, and the author of a new book called 4-Minute Fit.

Siphiwe became a truck driver after leaving Yale. As a truck driver, he gained 15 pounds during his first two months in the profession. He realized that he needed to take responsibility for his health and wellness on the road.

However, making a change in his health and fitness was not without challenges. There are many limitations associated with the truck driving profession, including no access to a kitchen or gym and inadequate food storage. In response to this, Siphiwe created the approached described in the book.

Siphiwe described seven key strategies for health when dealing with a sedentary lifestyle such as truck driving: Get 15 minutes of exercise every dayEach workout must include at least four minutes of vigorous activity.

  1. Work multiple muscle groups at the same time
  2. Always eat after a workout
  3. Eat breakfast or a meal when you begin your day, and then eat every three hours
  4. Keep healthy snacks within reach
  5. Log your nutrition and fitness

He also discusses five foods to avoid when trying to lose weight:

  1. Drinks with carbohydrates
  2. French fries
  3. Rice
  4. Pasta
  5. Bread

Siphiwe also talks about how nutrition is relative. When it comes to nutrition, what you eat should be based on your physiological reality at the moment. In this program, you have flexibility. You simply need to make decisions about what to eat, while keeping in mind the carb content of each food.

To purchase the book 4-Minute Fit, visit www.4minutefitbook.com/40.

 

Another episode you may enjoy

Walking for weight loss with Lucy Wyndham-Read

March 20, 2017

Essentials of weight loss

Losing weight is not hard if you properly apply these essentials of weight loss.

Wanting to lose weight is different than committing to it. Commitment is needed to drive you. To make a commitment to yourself, you need to have a compelling why. When you feel your willpower starting to slide, remind yourself of your why.

Be realistic about your expectations. Realistically, you can lose one to two pounds per week.

Don’t let you stop you. Weight loss is a mindset game. Understand your behavior and know the points when you might try to self-sabotage.

Weight loss is not a straight line. There are going to be plateaus in your journey. Approach it each time as a different problem and try something a little different, but stay on course.

Don’t forget to have fun. Be sure to do the things you enjoy while going through this process.

Not all weight loss is good. Weight lost using diet pills can be detrimental to your health.

Don’t be afraid of lifting weights for fear of putting on muscle and adding weight. Weight loss is about fat loss, not muscle loss.

There are no shortcuts. Focus on healthy living and positive lifestyle changes.

Find people who will hold you accountable and serve a support network through the process.

Forget the past. Focus on tomorrow and make positive steps forward each day.

It’s really about hormones, as they drive every action in your body. Avoid sugar, get quality sleep, and lower your stress to keep your hormones in check.

Common sense goes a long way. Reward your hard work with something else other than food.

Document your wins and use them to fuel you through the tough times.

You will not out-exercise a bad diet. Focus on food first and then exercise.

If you need assistance on your weight loss journey, you should check out Surefire Results for Weight Loss.

Surefire Results for Weight Loss

 

 

Another episode on weight loss you might enjoy

11 Best weight loss lessons

March 8, 2017

Down 65 pounds | Rick Force

Rick Force, a listener of the podcast, shares his health and fitness journey and how he was able to lose 65 pounds.

Though Rick always considered himself an active, athletic person, he always seemed to carry more weight. Within the last 10 years, he started to feel the effects of the extra weight and took action. He began exercise routines, dropped some weight, and felt pretty good. However, after experiencing injuries and taking time off, he would slide backwards into his old habits.

Things changed for Rick after he read a book called Eat Bacon, Don’t Jog. It was then that he realized the key was the food he had been eating. As a result, Rick made changes in his lifestyle. He limited his sugar and carb intake and trained his body to burn fat for energy.

A typical day of eating for Rick now includes coffee with coconut oil and a touch of cream, followed by a lunch around noon consisting of eggs, vegetables, and a protein such as chicken. He may have a snack before officiating a sports game in the evening, usually cucumber. If he’s hungry after the game, he’ll eat steam cooked green beans and sausage or chicken. His energy levels have never been higher and his food intake has never been lower.

Rick encourages others modeling this lifestyle to eat when they’re hungry. He also suggests combining long-term and short-term goals to keep yourself on track and stay focused. Plateaus will occur in your weight loss journey; just stay focused and keep working at it.

The true measure of health is that you have the ability to do what you want to do physically. Weight loss might be a part of the equation, but it’s not the complete picture of health.

Another episode you may enjoy

Todd loses over 300lbs

March 6, 2017

The worst part of a western diet | Gary Taubes

Gary Taubes is a well-known science writer and the author of a new book called The Case Against Sugar.

In this book, Gary examines why sugar is perhaps the worst aspect of any western diet. He explains that this is a relatively new stance, as nutrition policies from the 1970s and onward instead targeted fat content. The popular implication was that sugar was largely benign.

Conventional thinking on sugar is that it’s empty calories. It was often said that people get fat because they consume more calories than they expend. In actuality, different foods cause different hormonal responses, which can impact the storing of fat. The unique metabolism of a glucose and fructose combination can cause an endocrine response and lead to health issues.

Gary also speaks about the link between cancer and sugar. Research has shown that insulin stimulates tumor growth and metastases. Elevated blood sugar and insulin levels will fuel tumor progression and metastases. Whatever causes this insulin resistance will exacerbate existing cancer, and could possibly promote it. The best response is to prevent insulin resistance by removing the sugars and white flours from one’s diet, thus minimizing the risk of cancer.

Alzheimer’s disease is also being linked to sugar. The primary argument states that whatever causes insulin resistance will increase the likelihood of manifesting dementia of any kind.

In the end, we must weigh the risk and decide for ourselves how much sugar we consume. We must balance the desire to enjoy our lives, while also living long, healthy lives. For many of us, it may be easier to avoid sugar than to try and consume it in moderation.

To connect with Gary Taubes or to learn more about The Case Against Sugar, visit www.garytaubes.com.

Another episode you might enjoy

Crack the obesity code

Whoops! How do I get back on track?

Donna, a podcast listener, submitted a great question about how we can get back on track after a slip up in our health and fitness journeys.

We’re human. We’re going to slip up from time to time. Getting back on track is important. To do this, you’ll need to build a paradigm around yesterday, today, and tomorrow.

You cannot fix what has happened in the past. When you first slip up, you’re angry and frustrated, and also stuck in the yesterday phase. To get out, realize that you made the decisions to act in a way that caused this setback. Own it those actions and then forgive yourself. Forgiving yourself is so important because it allows you to move on and release those negative emotions such as anger, remorse, or disappointment.

The next step is to recommit. If you’re not committed to your health and fitness journey, these cycles of failure will keep happening. Your commitment is based upon your why. Reconnect with your why and revision your vision of the future and what you’re trying to achieve.

At this point, you are ready for tomorrow. To look to the future, you must do a root cause analysis of why you had a slip up. Drill down beneath the surface level reason and find the root cause of why you made those choices. Establish good habits to manage future points of frustration instead of choosing familiar bad habits, such as eating unhealthy foods.

Consider journaling how you feel, what you ate, and how you slept. Meditation is another option to assist with recognizing thoughts and feelings. Both of these tools will help you understand yourself better and be better equipped to bounce back from any future slip ups.

 

 

Another episode you may enjoy

11 Health and fitness objections


 

March 1, 2017

Hungry brain with Dr. Stephan Guyenet

Dr. Stephan Guyenet is an accomplished neuroscientist, speaker, writer, and author of the new book, The Hungry Brain. This fascinating book examines the complex science of the brain and breaks it down into simple concepts that everyone can understand.

Stephan explains that the brain is the control panel for our bodies, but specific parts and chemicals drive our behavior around how we eat. Part of the brain decides between competing options through a specific process. Throughout this process, the brain integrates many sources of information when making decisions, including conscious and non-conscious factors. In today’s environment, these circuits give us drives and instincts that are at odds with our healthy goals.

Stephan also speaks about the importance of sleep in relation to the brain. Insufficient sleep has been found to be influential in weight gain. Researchers have found that when people sleep less, they eat more. The brain is more responsive to higher calorie food cues compared to people who has slept sufficiently. This tricks the brain into thinking the body needs more calories than it actually does. An optimization bias is also at play in this scenario, where one will pay more attention to the potential benefits than the cons of eating seductive foods.

Stephan also mentions the Six Steps for a Slimming Lifestyle included in the book:

  1. Fix your food environment – Remove tempting foods that surround you.
  2. Manage your appetite – Use diet and lifestyle strategies to regulate the appetite.
  3. Be aware of food reward – Focus on simple, satisfying foods.
  4. Make sleep a priority – High quality sleep aligned with your Circadian rhythm.
  5. Move your body – Get regular physical activity.
  6. Manage stress appropriately – Shift perception of stressor from uncontrollable to controllable.

To connect with Stephan Guyenet, visit www.stephanguyenet.com or find him on Twitter as @whsource.

 

Another episode you may enjoy

Why am I always hungry? | Dr. David Ludwig


 

 

 

11 Health and fitness biohacks

There are four main tactics to employ when trying to lose weight: eating well, movement, quality sleep, and managing stress.  But if you're looking to find some incremental advantages, you can add some health and fitness biohacks.  These practices/foods won't move the needle, but they may be something for you to consider as you go on your health and fitness journey.

Health and Fitness Biohacks:

  1. Cold – Submerging the body in cold water boosts the metabolism and helps to reduce body fat and inflammation.
  2. High-intensity interval training – HIIT builds endurance and enhances your metabolism. Be sure to fully recover during recovery periods and between workouts.
  3. Intermittent fasting –This keeps the body in fat burning mode for longer. One method involves eating during an eight-hour period and fasting for the other 16 hours each day.
  4. Ketosis – Ketones in the blood can be used to fuel the body’s energy, which leads to fat loss.
  5. Hormone management – Aging often leads to a lowering of estrogen or testosterone, which causes the body to store fat in different ways. Maintain good hormone levels through diet, exercise, and possibly supplementation under a physician’s care.
  6. Treadmill desk – Do normal work while walking one to two miles per hour. This increases your activity level and improves core strength and balance.
  7. Warm lemon water – Consuming this in the morning jumpstarts the metabolism, digestive track, and energy levels.
  8. Apple cider vinegar – One tablespoon before bed each night can have a positive effect on lowering blood sugar.
  9. Elimination diets – Added weight can be caused by inflammation from certain foods. Elimination diets will help you determine which foods cause you inflammation and should be removed from your diet permanently.
  10. Manage your water – Flushing water from the body is one way to drop a few pounds fairly quickly.
  11. Long, slow distance – This stress-reducing exercise keeps the metabolism going and allows you to stay in a fat burning mode.

While these health and fitness biohacks should not be used as a primary method of weight loss, they may be able to supplement the main four tactics.

Another episode you may enjoy:

11 Best weight loss lessons

Nobody’s Perfect

As I near my 51st birthday, I have spent some time thinking about myself and my life. One of the biggest areas I have struggled with is self-inflicted stress and anxiety. I’m a perfectionist, so I’m always striving to be the best I can be.

The trouble with this mindset is that it often leads to comparison. It’s easy to look at colleagues in the industry, compare myself to how they look or what they have accomplished, and feel as though I am falling short.

What I’ve realized is that nobody is perfect. We all deal with this internal struggle. However, I have come to several realizations in determining how to prevent this negative mindset from taking over.

  1. Me versus me. We must stop comparing ourselves to others. The only person you should be competing with is yourself. Continue to make small efforts today and you’ll be better off tomorrow.
  2. This is a journey, not a destination. Keep working toward your goals each day. You may take a step back here and there, but you’re not out of the race.
  3. Seek joy. Don’t be all work and no play. Plan more activities or vacations. Take time to rest and enjoy life.
  4. Focus on your why. My why is to be here for my unborn grandchildren and family. It’s not about being the best in the industry or achieving perfection. Don’t let comparison confuse you about why you started in the first place.

We are human. We all have good days and bad days. As members of the 40 Plus Fitness Community, we can support each other throughout the journey.

 

Another episode you may enjoy

The three monkey experiment

January 25, 2017

Eat wheat with Dr. John Douillard

Dr. John Douillard is a recognized leader in the field of natural health and the author of the new book, Eat Wheat. Though gluten-free diets are popular today, they involve significant risks, including an increased amount of mercury in one’s diet, more bad bacteria in the gut, and less killer T-cells. Dr. Douillard explains that wheat in its whole grain form actually has incredible health benefits.

Today, many try to chase their digestive problems by removing foods like wheat from their diet. Dr. Douillard explains that the issues are indicative of a greater problem; specifically, they do not have the digestive strength that they once did. To fix this, they must detoxify and reboot the lymphatic and digestive systems and avoid processed foods.

The consumption of processed fats can lead to congestion of the liver and gall bladder. Bile becomes thick and viscous. To reboot the lymphatic system, one’s bile function must be improved through becoming a better fat burner again. This can be accomplished by consuming bile-moving foods such as apples, beets, celery, and artichokes. Certain spices such as ginger and cumin can help the stomach produce acid and improve digestion. They can also help the liver produce bile and promote more pancreatic enzymes in the body. Foods containing antioxidants such as cranberries, cherries, and leafy greens are also helpful.

Dr. Douillard also points out the importance of avoiding grazing. Humans are better fat burners when they eat three quality meals per day, as the body burns fat to provide energy between meals. To connect with Dr. Douillard or to learn more about his new book, visit www.lifespa.com.

Eat Wheat – Grain Brain Debate

Eat Wheat

Episode 41: The Eat Wheat and Grain Brain Debate

Another episode you may enjoy

Is wheat poison?