How Break Fat Loss Plateaus

How To Break Fat Loss Plateaus

When it comes to fat loss we have been lead to believe it is a straight line towards your ideal body. Just change how you eat, sleep and exercise to look like the cover model, right ?  

Changing how you eat,sleep and exercise will absolutely lead to initial fat loss, but adjustments will need to be made.

At some point fat loss will stall, and what worked previously will no longer work. At this point it is time to make changes, not abandon ship altogether. Fat loss is a zig zag for most, not a straight line.

In response to stalls in fat loss many people begin to feel frustration and desperation. When you feel this way it is easy to look at common advice to just diet harder and exercise more.

Because a moderate amount of something works well doesn’t mean that more is better, this can apply to exercise and caloric deficits as well.

 

Basics First

When it comes to reducing food intake the body is intelligent, and attempts to keep energy balanced. Less calories in means less calories out.

This translates into a slowing of the metabolism, and less fat being burned. Instead of throwing the baby out with the bathwater and running to the next diet, we are going to tinker in the margins and make some smart modifications.

Here are some areas I have people get honest about where they are currently are:

  • Eating too few or too many calories  

  • Not getting adequate protein intake

  • The amount of stress in your life (sleep, calories and exercise can all be stressors)

  • The amount of sleep you are getting consistently (8-9 hours, black room)

  • Lifting heavy and sprinting a few times a week

  • Frustration with fat loss and scale obsession

  • Track your food intake for a few days and double check your numbers

  • Daily non training activity (walking,hiking, mobility, yoga)

  • Stress reduction practice

After looking the above areas over, and being honest about where you are at if there is one you are not currently doing work on that before adopting the habits later in the post. The above areas will need to be addressed before moving forward.

For those who have a check mark next to each area above I am going to give some basic recommendations on where to start to help you get back on the fat loss train.

I do not know what will work for you you individually so you will have to tinker and see what fits, and what doesn’t. I am here to offer the ideas and what has worked for my clients.

Do not try to adopt all these habits at once, that is going to be another added stress. Pick a few that seem like they fit and work on them until fat loss picks up again.

Zig Zag Calories:I know it seems counterintuitive to increase the calories, but when you have been in a caloric deficit for a long period of time the body adapts to burn fewer calories, because less are coming in.

Start increasing your calories by 100 the first week. Next Week bump up the calories by another 50-150 calories making sure that you're not gaining significant weight.

You should  begin to progressively lower calories again after 8-12  weeks of more calories, or if fat loss begins again.

Protein Priority: With the increased activity and training your need for protein will also increase. Most people do well in the one gram per pound of bodyweight.

A simple action step is to have 1-2 palm sized portions of protein at each meal. An added benefit is that protein is a high satiety food keeping you feeling fuller for longer.

Protein also requires more energy for the breakdown and absorption than fats and carbohydrates, this is known as the thermic effect.

Chew  Your Calories: Look at what you are putting in your coffee, alcoholic drinks per week or the green smoothie you are drinking three times a week.

Calories that we drink add up very quickly without us realizing it. This includes the green juices from health food stores, look at the calories, sugar and carbs it contain. When anyone is looking to reduce body fat or break a plateau I have them chew all their calories. Simple and easy!

Carbs post workout: I’m not talking about the doughnut and ice cream pints you see on instagram. A few potatoes, sweet potatoes, taro or a bowl of fruit post workout will help with recovery , but also by lowering cortisol you will be able to burn a little more body fat.

I would encourage someone to increase post workout carbs by 25-30 grams until you notice progress again. Everyone has a different tolerance to carbohydrates and a great guide to help is Mark’s Daily Apple carb curve.

Take A Deload Week: Instead of being completely inactive for this deload week I like to see folks walking 45-60 minutes a day or going for a few hikes.

Get outside, play and have fun! Dedicate 15-20 minutes to mobility and restoration. This would be a time to address any nagging injuries or mobility issues. Take the dog for an extra walk every day or decide you are finally going to learn slack lining.

Relax : Stress is a true killer of both building muscle and losing fat. Start by dedicating 5-10 minutes to some form of stress reduction. This could be a morning walk, yoga, or meditating.

There is a great guided meditation app for the iphone named Head Space that takes about 10 minutes and is perfect for beginners.

Make Sleep A Priority: 8-9 hours in a pitch black and mildly cold room. Guard it religiously and develop a routine around it. If you have trouble falling or staying asleep read my post on ways to improve your sleep.

Avoid Chronic Cardio: I’m not talking about a few short 20-30 minute recovery runs, but the folks who slog away on the treadmill for 60+ minutes in an attempt to burn more calories.

While you will burn calories you are also pumping out the stress hormone cortisol which causes fluid retention and inflammation.

This long distance running will also dramatically increase appetite, especially for those denser carbs that you burn running.

Sprints: Once you have returned from your deload week begin incorporating 1-2 sprint sessions per week. These are ideally done on the same day as a weight training session.

You can hit a track, hill, rower, exercise bike or prowler for these sprint sessions. They should be 30 seconds of all out max effort combined with active rest for about one minute. Start with 5-7 rounds of sprints per session and increase as you adapt.

Consider Intermittent Fasting: Intermittent fasting (IF) does not work well for everyone, however there many folks  that it seems to kick start their fat loss.

IF is purposely engaging in periods where no calories are consumed and eating your food within a certain time frame. It can be especially helpful for those who are stuck in a fat loss plateau.

There are a number of methods to choose from but most include not eating for a period of 16-24 hours. This time includes when you are asleep.

Typically people stop eating after dinner  around 8pm and go to sleep.When you wake instead of eating breakfast have coffee or tea and eat for the first meal of the day at lunch.

This would be the normal 16-18 hour fast. Other folks go a full 24 hours without eating, this could be a 2pm Tuesday to 2pm Wednesday fast that allows you to fast for 24 hours, but still eat every day

Closing Thoughts

The above tips are a great start for anyone who has a good start on fat loss but it has since hit a wall with fat loss.

Remember that the common idea that you are not working hard enough and need to restrict calories further and exercise more, not only doesn’t work but can wreck your metabolism as well.

By slowing down the metabolism it will make breaking your next fat loss plateau even more difficult.

Instead choose to tinker in the margins and make sure your body is nourished and healthy enough to begin losing fat again.

Once someone approaches their ideal body composition it will require a lot more work and exact science to hit certain marks.

Before you get too down on yourself for not being as lean as you want ask if you have been putting in the work to get there ?

If not, realize that fat loss is not always easy and like anything worth while take consistency and dedication. To achieve sustainable fat loss you need to adopt sustainable habits to get you there.  

Are You Chasing The Magic Bullet ?

There is very a popular idea in the fitness and health industry that “miraculous” shortcuts exist. These shortcuts  require little to no effort, but  produce remarkable results.

This is the magic bullet theory that we have been sold. The magic bullet rests on the idea that there is one exercise, superfood or supplement can transform your body composition and dramatically improve your health. 

This style of thinking about health and fitness leads people  down a path that always ends in frustration and confusion.

The idea of the magic bullet also leaves people looking for the easy route and shortcuts or hacks  instead of working hard and showing dedication to something they value. 

The instant gratification we all experience is more the norm than the exception. We want fast results and immediate gratification with as little work as possible.There is endless information at our fingertips twenty four hours a day.

We can stay in our car and pay for food through a through window. We are impatient  and want all the results as quick as possible with as little work as we can get away with.

There no surprise we treat our health and fitness the same way. There is always the next big supplement, superfood or fitness hack that allows you to opt out of the hard work. I don't think we should cut corners when it comes to our health. 

Frankly there is no valid shortcut, hack or magic bullet when it comes to optimal health. If there was a magic bullet someone besides the infomercial guy at midnight selling fat burning supplements would know.  

There absolutely are more efficient and intelligent ways to train and fuel your body. The missing part of the shortcut that no ones discusses is dedication, hard work and consistency. The magic bullet is just that: dedication and consistency.

Somewhere along the way as a society we learned to shy away from hard work. Getting uncomfortable and putting the time in to get what you deserve became viewed as a bad thing.

Every kid gets a trophy these days, and this is leading to a skewed perception of real life and how the world really works. 

The fact in life is  not everyone gets a trophy for their efforts. Some folks are just going to be stronger, more attractive and smarter.

This is the way the genetic cookie crumbles, your genetics are not a choice, but hard work and persistence  is a choice you make everyday!

 From successful business owners to phenomenal athletes who are asked about their path to greatness, they all share something in common: Hard work and staying consistent day after day, whether they felt like it or not.

No one has ever achieved something amazing because they found the shortcut, hack or easy route. As long as each day you commit to getting better and showing up you are on the path towards a better version of yourself.

The best part is to transform your body or health you don’t need to buy anything. You just need to make the decision that you are ready and committed to changing what you are not happy with.

Being dedicated and making changes is going to be difficult at first. It will feel like you HAVE to go to sleep earlier, eat cleaner or  hit the gym after work.

Your focus  will be on what you have to give up for these new habits. When these habits become part of your life you longer think about, the mind starts to shift and something interesting happens.

You start to view these habits as something you GET to do. You begin to think about what you are gaining from these habits. You start to build your own resistance to those temptations, and  you gain momentum heading towards a better version of yourself.

If your goal is to get as healthy as humanly possible and reach your fitness goals  I am going to give you the recipe to achieve this  below this will require dedication and being consistent, but these are the true magic bullets:

Eat nutrient dense whole foods that improve your health , and consume these foods everyday. Eat enough food to support your daily activity level and reach your goals.

Match your activity level to your food intake. Eat  less of the foods that you know are holding you back from reaching your goals.

If you are eating a squeaky clean paleo diet, but are still  eating a full jar of almond butter every two days be honest with yourself about your negative habits.

Exercise intelligently and  consistently. Do not be afraid to work hard and feel some discomfort, this is where you will grow physically and mentally.

When you exercise strive to work harder than you did yesterday. Be honest about where you are in your fitness journey and realize too much and too little exercise are sides of the same coin

.Find a good middle ground between pushing yourself and throwing up during your workout. 

Sleep 8-9 hours every night in a pitch black cool room. Sleep will help with any health or fitness related goal.

You will not always hit the mark on this, but make it a priority and shoot for the 8-9 hour mark. Even if this means you spend this much time in bed get in the habit of being in bed earlier and getting away from electronics. 

Develop a stress management practice that you enjoy and can stick with long term. It doesn’t have to be fancy: go for a morning walk, think of five things you’re grateful for or create a vision of what you want your day to look like, meditate, or go to a yoga class.

Get deep into your thoughts and away from electronics and other people if you can.

Take time to recover from exercise and work on mobility. We all sit too much and our poor movement patterns reflect this, it will only get worse unless you work on it.

Recovery and mobility work improves training and everyday movement. Greater mobility allows you  move efficiently and work harder in the gym while staying pain free.

Move more often throughout the day. We are designed to move at various levels of intensity throughout the day.

The time spent in the gym is relatively short and intense. Many of us are missing the other end of the spectrum which is low intensity movement. Take movement breaks and stretch, go for walks or hikes, sit in a squat position for a bit or roll around on a foam roller. 

If you do the above things consistently, frequently and for as long as you can, your health, fitness and body composition will speak for itself. This is as far from the magic bullet as you can get. No miracles, hacks or shortcuts to be found here. 

It is simple but it is not easy, and will require sacrifice. Nothing worthwhile comes easy, and your health is worth while.

When it comes to your health I urge you to stop looking for the magic bullet, hack or shortcut and realize, you know what needs to be done. Start today with one better decision and begin building momentum towards better health.

If you’re tired of working hard, and not getting the results you want, I can help you adopt the simple habits necessary to reach your health or fat loss goals.

These habits are based on getting you to your goal in a sustainable fashion that can be maintained. I’ll be there every step of the way to support and keep you accountable.  

Get on a Strategy Call with me to Discover how to achieve your health or fat loss goals, and make them yours to keep this time around.

Whether you decide to work with me or not I can guarantee you will leave this call with more knowledge on how to achieve your goals.


Evolve Nutritional Therapy Strategy Session


Name *
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Naturally Boosting Testosterone Ebook (Chapters 4-5)

Chapter 4 - Benefits of Optimal Testosterone  

A lot of what decreases our testosterone is just a normal part of life, right:  It’s commonplace and everyone accepts it as common.

Getting to bed early takes discipline, lifting heavy weights is hard work. When was the last time you sprinted like your life depended on it and felt your heart beat like a drum? 

When you take these steps in life you slowly build confidence in your physical and mental capabilities, you begin to push harder and gain momentum going forward.

When you move pebbles daily, by the end of the year you have moved a mountain. 

You have a choice to make. Do you want to be described as common and normal or are you willing to push yourself to achieve what you want?

If you look, feel and perform at your best, imagine what you are capable of in your life! 

It all begins with your nutrition, sleep, exercise and lifestyle habits.  These are the anchors that you build on.

While there are some supplements that provide benefits to boosting testosterone, they are worthless without the right lifestyle habits in place.

I doubt by now anyone needs convincing but before we get any further lets look at the benefits of optimizing your testosterone.  

    •    Improved mood

    •     Decreased body fat

    •    Increased muscle mass and strength

    •     Improved cognitive ability

    •    Stronger bones/ bone density

    •    Improved libido

    •    Decreased the chance of Alzheimer's

    •    Increased motivation and competitiveness

  

Chapter 5 - How To Naturally Boost Testosterone   

    •    Lift heavy weights: Focus on large compound movements that are going to engage the entire body. These include squats, deadlifts, cleans, snatches, dips and pull ups.

When lifting to maximizing testosterone it is going to be a good idea to lower the reps and use heavier weight.

A 5x5 program (5 sets of 5 reps) works well. The goal is to give enough stimulus to boost testosterone, but not to over train.

    •    Lose Fat: A certain percentage of all testosterone is converted into estrogen, and the enzyme that makes that conversion is in our body fat.

The more body fat you have the more of this enzyme you'll have. When you are eating healthier, exercising smartly, and sleeping you will lose fat. 

    •    Eliminate sugar from your diet:  Sugar is highly inflammatory and a large contributor to many of the metabolic problems people experience.

Frequent consumption of sugar or refined carbohydrates elevates the blood sugar, causing the release of the fat storage hormone insulin.

If insulin is present we are more than likely storing fat and not burning it. The amount of sugar in the standard American diet is a large contributor to many inflammatory diseases that plague our society, including obesity. 

    •    Reduce stress: Stress causes the release of the fight or flight hormone cortisol. This breaks down muscle, steals hormonal precursors and makes us store belly fat.

Adopt a stress reduction practice such as yoga, meditation or going for a calm walk outside when you need a break. 

    •    HIIT/ sprints: Besides proper nutrition there is no better tool for fat loss than sprints. The beauty of sprints is that it builds muscle while burning fat at the same time.

Sprints also cause you to continue burning fat long after the sprint session has ended. Both High Intensity Interval Training (HIIT) and sprints create a boost in testosterone because of their intensity and brief duration. 

    •    Get adequate rest and sleep: When you get adequate sleep you recover better from exercise, burn more fat, have more energy throughout the day and spend more time in an anabolic state. The body secretes testosterone and growth hormone during sleep. 

There is a correlation between total time in bed andtotal testosterone production. Get off Facebook an hour earlier and head to bed. Aim for eight to nine hours of sleep and try to be in bed by 10:30-11:00 to allow the body to repair, rebuild and secrete testosterone. 

    •    Have sex: I don’t think there a real need to explain this to any guy, but in the name of consistency I will. Just having an erection boosts testosterone; you might as well put the erection to good use. 

    •    Eat cruciferous vegetables: vegetables such as brussel sprouts, radishes, kale, watercress, bok choy, broccoli and cauliflower all have phytochemicals that help to balance the estrogen to testosterone ratio, mitigating the negative effects of excess estrogen. 

    •    Consume zinc rich foods or supplement (Zinc Citrate): Zinc can be found in foods such as: grass fed beef, oysters, shrimp, flax seeds, egg yolks, beef liver, pumpkin seeds, cashews and Turkey.

Zinc is an aromatase inhibitor, which blocks the production of estrogen or the reactions that take place at the estrogen receptor site. We want to optimize the ratio of testosterone to estrogen in the body. 

    •    Get selenium from Brazil nuts: Eat two to four Brazil nuts daily to get selenium in a high bioavailable form. Do not over consume brazil nuts, you can overdo selenium and have adverse effects. 

    •    Consume Omega 3 rich foods: Eat wild caught fish two to three times a week.  If that isn’t a possibility you can always find high quality fish oil to supplement with. 

    •    Optimize Vitamin D3 levels: Vitamin D3 is the bioavailable form that our body can use. It is a very difficult vitamin to get in the diet through foods, but if you live in a sunny region getting outside and getting sunshine on your skin for at least 20 minutes a day is the best way to naturally get vitamin D.

For those of us like myself who live in a region where sunshine isn’t always available, supplementing vitamin D is going to be the best bet for optimizing levels. 

    •    Drink only from glassware: BPA is a chemical used to make plastic and other products. BPA imitates estrogen and binds to the estrogen receptors in the body.

By mimicking estrogen it negatively impacts the endocrine system and should be avoided by not eating or drinking out of plastics. 

    •    Eat clean pastured raised animal products: Pasture raised animals contain a better omega 3 (anti inflammatory) to omega 6 (inflammatory) fatty acid ratio.

These grass fed animals also contain higher concentrations of vitamins and minerals. Protein and fat are both important components to making testosterone.  When you get that fat and protein from healthier sources you are giving your body better quality raw materials to make testosterone.  

    •    Eat saturated and monounsaturated fats: Consume a healthy amount of dietary fat from sources such as organic coconut oil, pastured eggs, pasture raised meats, avocados, grass fed butter, wild caught fish, olive oil, nuts.

    •    Reduce alcohol consumptionDon’t worry, I’m not saying to never drink alcohol again. I do, however, want to bring to light that alcohol has the ability to increase estrogen in our body.

Alcohol negatively impacts liver function; in turn the ability to process estrogen is reduced causing it to build up in the blood stream. 

DISCLAIMER: This Blog is intended as an informational guide and is not meant to treat,diagnose or prescribe. For any kind of medical condition, disease state or physical symptoms. always consult with a qualified physician before making changes. The author does not accept any responsibility for your health or how you choose to use this information. 

If you’re tired of working hard, and not getting the results you want, I can help you adopt the simple habits necessary to reach your health or fat loss goals.

These habits are based on getting you to your goal in a sustainable fashion that can be maintained. I’ll be there every step of the way to support and keep you accountable.  

Get on a Strategy Call with me to Discover how to achieve your health or fat loss goals, and make them yours to keep this time around.

Whether you decide to work with me or not I can guarantee you will leave this call with more knowledge on how to achieve your goals.

 

Evolve Nutritional Therapy Strategy Session


Name *
Name
Phone *
Phone

Naturally Boosting Testosterone Ebook (Chapters 1-3)

Chapter 1 - The Problem

We live in a society that places a high value on being strong , muscular and masculine, but our actions tell an entirely different story.

Testosterone has many benefits for men and women. For men, specifically, it helps build muscle, reduce fat and has been linked to greater motivation, confidence and increased cognitive function. 

On the flip side low testosterone has been linked to less muscle, more body fat, depression and difficulty getting an erection. Sounds terrible, right ?

When given the opportunity most men would say, "I want to boost my testosterone; sign me up!" 

There is a problem, though. Testosterone in men has steadily been on the decline. Year after year men are diagnosed with low testosterone at younger ages.

Our current lifestyles do not generally maximize our testosterone. We need to make some serious changes.

The beautiful part of this problem is that we can make the changes to naturally boost our own production of testosterone.

Through changing our nutrition, exercise and lifestyle routines we can increase the amount of testosterone our body produces. Remember, Rome wasn’t built in a day and neither were Arnold Schwarzenegger’s arms.  

In order to successfully increase your testosterone you must adopt new habits over time. Too much too soon is a perfect recipe for being overwhelmed.

Make small daily changes and before you know it you have changed your lifestyle. 

 

Chapter 2 - Signs of Low Testosterone

Low testosterone is no fun and can negatively impact how you look, feel and perform in your daily life. Here are some common signs that you may be deficient in testosterone: 

    •    Low sex drive

    •    Difficulty getting and maintaining an erection  

    •    Hair loss

    •    Constant fatigue and lack of energy

    •    Reduced semen volume

    •    Trouble with memory

    •    Loss of muscle mass

    •    Difficulty gaining muscle

    •    Decrease in bone density and mass

    •    Increase in body fat

    •    Can't lose body fat

    •    Mood changes (anxiety, depression)

 

Chapter 3 - What Decreases Testosterone?

    •    Low fat diets: Dietary fat, especially saturated fat and cholesterol, are the raw materials that your body uses to produce testosterone.

Just as you can’t build a house without materials, you can't boost your testosterone on a low fat diet.  

    •    Excessive stress: Stress raises the hormone cortisol. This hormone enhances your ability to wake up alert, lift weights, and overall brain function. 

Cortisol is needed but there is balance that needs to be maintained. Too much cortisol can cause difficulty falling asleep, poor quality sleep, fat gain around the abdomen. 

When your cortisol is always elevated the raw materials to make testosterone are stolen by the adrenal glands to support cortisol production.

    •    Lack of adequate sleep: Your body repairs itself and rebuilds from the day's efforts while you sleep.  Your muscles are torn in the gym, fed in the kitchen and built in your bed.

Less muscle mass means less fat burning potential. Lack of adequate sleep is associated with a stronger cravings for sugar and carbohydrates along with diminished willpower.

You secrete testosterone when you sleep;  by spending less time sleeping you spend less time producing testosterone. 

    •    Excessive amounts of sugar: There is nothing good about sugar, especially the gross amount present in our food. I challenge you to look on a label and not find at least one sugar additive in that food. 

When we pour tons of sugar and refined carbohydrates into our body throughout the day we damage our bodies. Ingesting excessive sugar stresses the organs that regulate blood sugar by forcing them to become overworked, especially the adrenal glands.

Our adrenals glands are designed for use in times of emergency to support short term stresses. When we consume large amounts of sugar we are in a constant state of stress.

Because the adrenal glands are the general of our fight or flight system it is given priority to take what it needs to keep us alive. Those materials that would be used to make testosterone are stolen and converted to cortisol instead. 

    •    Alcohol consumption: Negatively impacts blood sugar causing large insulin spikes, blunting any fat burning or muscle building potential.

Alcohol tends to also keep us up later and but depletes the quality of our sleep by interrupting our restorative stage of sleep. 

    •    Long distance running :  Steady state cardio causes the body to release the hormone cortisol that I spoke about earlier. Elevated cortisol breaks down muscle and causes fat storage.

Aerobic exercise tends to make people very hungry and causes overeating to support the next day's efforts. 

Although steady state cardio is very time intensive, you burn very few calories. Your body still think it needs extra calories, so you end up overeating.

    •    Being overweight: Higher body fat is correlated with lower levels of testosterone. This makes sense because a large aspect of boosting testosterone is adjusting your diet, exercise and lifestyle.

These are the same factors that most people address in a fat loss journey. The enzyme that converts testosterone into estrogen is in body fat. The more body fat you have the more testosterone is converted to estrogen. 

    •    Environmental and Food Toxins:  Not to get too doom and gloom but these toxins are literally everywhere from our food to our shampoo.

Many of these chemicals have endocrine disrupting properties that interfere with our production of testosterone.

Switch your personal care products and household cleaners to simple toxin free alternatives and eat organic produce and grass fed meats whenever possible.

    •    Consumption of Soy: Soy is largely processed. It can be inflammatory for a large majority of people and contains phytoestrogens which have adverse effects on the production and utilization of testosterone in men.

Studies have been conducted on animals where the researchers induced testosterone decline by feeding the animals a diet rich in soy. 

    •    Nutrient deficiencies (Zinc, Magnesium, Selenium, Vitamin D, Omega-3 fatty acids): Even when eating a diet devoid of sugars and processed foods some of these nutrients can be hard to get.  

        •    Zinc - This is an important mineral for the production of testosterone and is particularly important for blocking the production of estrogen in men. 

        •    Magnesium:  Every vitamin D3 reaction requires magnesium. It also works with vitamin D3 to aid in calcium absorption and create greater bone density.

Magnesium also aids in falling asleep and reduction of anxiety, it aids in the reduction of cortisol. Calcium and magnesium work synergistically in the contraction and relaxation of muscles which is helpful when lifting weights or sprinting.  

        •    Selenium: Every endocrine organ has a mineral which it is particularly dependent on and we should all strive to get a wide array of minerals.

The testicles are particularly dependent on Selenium, and the testicles happen to be where testosterone is produced. 

        •    Viamin D: More like a hormone in its own right Vitamin D is a common deficiency in most of the United States population.

Vitamin D plays a role in inhibiting the conversion of testosterone to estrogen. It also enhances the sensitivity of the receptors in the glands that release testosterone.

Higher levels of vitamin D have been associated with lower body fat, and helps reduce production of the stress hormone cortisol. 

        •    Fish Oil: There are more studies done on fish oil than any other supplement. Some of the well proven benefits of fish oil use include less inflammation, better recovery from exercise, less body fat and more muscle. All of these contribute to the production of more testosterone. 

    •    Compromised digestion: One of the most overlooked factors when it comes to dysfunction in the body is the digestive system.

You can be eating the best diet in the world filled with the proper nutrients, minerals and vitamins.  However, if you are not properly breaking those foods down so that the body can absorb them, you will not get the benefits or be well nourished.

Your body has to be able to break down fats and proteins to use as the precursors to testosterone

DISCLAIMER: This Ebook is intended as an informational guide and is not meant to treat,diagnose or prescribe. For any kind of medical condition, disease state or physical symptoms. always consult with a qualified physician before making changes. The author does not accept any responsibility for your health or how you choose to use this information. 

If you’re tired of working hard, and not getting the results you want, I can help you adopt the simple habits necessary to reach your health or fat loss goals.

These habits are based on getting you to your goal in a sustainable fashion that can be maintained. I’ll be there every step of the way to support and keep you accountable.  

Get on a Strategy Call with me to Discover how to achieve your health or fat loss goals, and make them yours to keep this time around.

Whether you decide to work with me or not I can guarantee you will leave this call with more knowledge on how to achieve your goals.


Evolve Nutritional Therapy Strategy Session


Name *
Name
Phone *
Phone

Confessions Of A Recovering Supplement Junkie

When you ask the most people why they  take a specific supplement they can’t tell you. We all read “expert” blogs, see Facebook or Twitter posts about the next big supplement that will transform you.

The claims always seem too good to be true, thats because most of them are. I’m not against supplements in general and there are supplements that have proven benefits, but when we search for the magic bullet or try to “hack” something we are often left short changed, I know I was. 

While in my nutritional therapy practitioner program a year ago I became determined to solve my lifelong digestive problems.

Adopting the paleo diet and lifestyle helped me become healthier and happier person, but my digestive problems would come and go on a weekly basis. My digestive problems were the source of a lot of stress and anxiety for me.The  NTP program I was in allowed me access to professional supplements at wholesale prices .

As I learned more about the digestive system I also learned about the specific nutrients and supplements that could help. I often found myself symptom chasing with supplements trying to "solve" my digestion, it was a slippery slope.

Thinking that supplements would be the magic bullet for my digestion left me reaching for a solution in a pill or capsule. Things would work for a period of time , but never lasted for more two weeks.

When a protocol worked I would get excited, when it eventually stopped working I felt frustrated and disappointed. If I went out somewhere and didn’t remember my pocket full of supplements, it would stress me out.

I now realize how ridiculous this was, and a waste of time and energy. The weird looks I got when throwing back a fist full of pills when out  with people should have been a sign.

I began taking a lot of supplements for many different reasons beyond digestion, and was a full blown supplement junkie.

I remember the exact moment I decided to change my relationship with supplements. I was speaking with a friend  about my daily supplement regime at my house. He said “You take all those in one day? “ Ya of course” I replied.

His next question was “ How can you tell which of them makes a difference when you take them all ?” I didn’t have a good answer for him and, realized he had a valid point.

It lead me to think about all the supplements I had been taking, not always with a specific intention or any noticed benefit.

I had fallen into the habit of looking for the shortcut in my health which misses the point of enjoying the journey.

I was my own worst client, and it was time to hit the reset button. I took a month and decided to get back to whole foods and only one supplement; Vitamin D3. What follows are the lessons I learned during this month, and continue learning today:

Less Is More

Getting back to focusing on the basics allowed me to be more consistent with a select few things rather than spreading my energy thin.

Instead of chasing the next fat loss or metabolism boosting supplement that probably don't work instead we need to make sure we are doing what works: managing stress, eating whole foods, sleeping at least eight hours a night and exercising a few times per week.

Bruce Lee said it best “ It is not the daily increase but daily decrease. Hack away at the unessential.”

Progress, Not Perfection

We’ve all heard the saying two steps forward, one step backwards. If everyday you continue to put one foot in front of the other and move forward you end the week, month or year making significant progress.

Daily small steps lead to miles traveled in our health journey, it takes time. Every day is not going to be a big step in the right direction, and not every supplement, hack or new habit will make a difference right away.

Stay on the right path and trust in the process, learn from your mistakes and keep moving towards your goal. Consistency is essential in all things that we have to work at. 

Meditation Is Not Just For Yogis:

Stress is a killer, the more we learn about it the more we realize how it negatively impacts health if we let it.  Every book, podcast and conference of the past year I've experienced has discussed a daily meditation practice to reduce stress and increase productivity .

I decided to give daily meditation a try and noticed results within the first week. When I started my day with a short session of meditation my head was clearer, I was more focused and in less of a reactive state. I now meditate as part of my morning routine everyday.

Some Supplements Do Provide Benefits:

I am not against supplements, but when too much emphasis is put on them it is easy to lose sight of the basics that we know work and have proven benefits.

I now regularly go for periods of time without any supplements, and take notice of any changes, if there are any.

The supplements I do notice a benefit from are : Vitamin D3, Cod Liver Oil/Fish Oil , Digestive Enzymes and Probiotics. The only one of these that I do take daily is Vitamin D3, I’m a lifelong oregonian and know my D3 levels are sub human.

Water Is A Nectar Of The Gods, And I Needed To Drink More Of It:

Water is the most common nutrient deficiency among the american population and I was dehydrated without realizing it.  

During my supplement sabbatical  I started to  track my water intake, and how much better I felt when drinking adequate amounts. Digestion was smoother, my  joints didn’t ever pop or click and much more.

One of the biggest changes was deciding to squeeze half a lemon into 24 ounces of water and put it next to my bed the night before so when I woke the next morning I could sip on it while starting my day. It helps to kickstart digestion and allows me to rehydrate after a long slumber. I let my morning coffee be the reward for my new hydration habit.

Giving The Digestive System A Break Can Be Important

A few times a week I would (and still do) an intermittent fast. Intermittent Fasting is when you don’t consume  any calories for a certain period of time, usually between 16-24 hours.

Intermittent fasting is viewed by some as controversial , and could be an entire blog post on its own.The topic of intermittent fasting and the health benefits are brilliantly explained by Brad Pilon in his book “Eat. Stop. Eat” grab yourself a copy.

From an evolutionary perspective we are built for cycles of feast and famine. We have evolved the famine out of society and feast constantly which places a burden on the digestive system.

The main goal of experimenting with intermittent fasting was to let my digestive system rest and repair itself rather than constantly working to  break food down.

Using IF also allows me to be flexible with my eating. When I am in a good flow at work I can wait until I am done to eat. I don’t experience the same intensity of hunger as before because I am able to mobilize fat as stored energy instead of needing sugar from food.

On the other side when I do eat I dedicate my full  attention to enjoying my food, and don’t feel rushed or multi task while eating.

I am a big believer in Intermittent fasting and have had success with it, but it is not for everyone. Those with adrenal or thyroid problems should probably avoid IF  and discuss it with a health professional. 

I thought this blog post was important for me to write because even as a health professional I allowed myself to get caught up in the supplement hype, I am not perfect.

I would like to note that there are supplements out  that have been game changers for people and helped them restore their health.

What I want to share in this post is that the mind set of finding the magic bullet in a pill, capsule or powder can do more harm to our health than good  and cause anxiety, stress and frustration.

I added a lot  of new chapters to my  personal health journey during my supplement sabbatical .The lessons I learned along the way helped me make great progress with my digestive issues and work on the basics of my health.

I think in anything worth while when we search for the tough answers we always find ourselves back where we started, the basics.

It will cost you a lot of money and unnecessary disappointment to learn these same lessons from an empty supplement bottle like I did.

If you’re tired of working hard, and not getting the results you want, I can help you adopt the simple habits necessary to reach your health or fat loss goals.

These habits are based on getting you to your goal in a sustainable fashion that can be maintained. I’ll be there every step of the way to support and keep you accountable.  

Get on a Strategy Call with me to Discover how to achieve your health or fat loss goals, and make them yours to keep this time around.

Whether you decide to work with me or not I can guarantee you will leave this call with more knowledge on how to achieve your goals.


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