Understanding nutrition and wt loss. 

The best way to lose weight naturally with the least amount of struggle is to 1st recognize how emotions, nutrition, exercise and sleep are interconnected. They are all woven into subconscious habits. If you are not consciously following a well thought out plan, you will sabotage your metabolism. To better illustrate how this often plays out, below are 3 common weight loss scenarios and solutions.

A normal metabolism is like a well orchestrated basketball team. Every player (organ) is constantly sensing whatever other player (organ) is doing and responds accordingly for the common goal of efficient output. The team senses what it needs and tells the brain when to eat and when not to eat to maintain homeostasis. The brain (coach) loves it and feels pleasant. When we are not paying close attention to the signals, that is when the team “your metabolism” goes down hill.

1. Suppose you have been eating too much healthy food for several months and moved too little and decide you want to shed some pounds. Good science assumes that if you eat less calories, and waste more calories, via cardio and wt. training, you will be successful. That physiological law usually works well with someone in their teens and 20’s who has a relatively healthy metabolic function.

2. However, a poor way to achieve this weight loss is to lower your caloric intake too fast. Naturally, your body will send hunger signals to the conscious mind to eat, but if this person ignores these signals, the liver will release stored glycogen to sustain energy for vital organ function. Since the liver only holds roughly 10% of stored immediate energy it won’t be long before your body will feel tired.

This decreased metabolic output is part of your brain’s natural self preservation. If this process continues, your body will then have to break down stored fat as energy and scavenge on less essential skeletal muscle for amino acids to maintain organ function. Although this way of trying to lose weight can work, which is what some people do, it is self destructive long term. When that person has lost significant weight and wants to eat “normally” again, it likely comes with a fat rebound because they have lost a significant muscle mass “fat burning machinery”. They will have to continue eating an unhealthy low calorie, malnourished diet to sustain this semi-starvation process. Remember, the overall underlying goal is to raise your metabolism “burn more calories at rest”, not lower it by eating too little.

3. In another more common and difficult situation, suppose you are overweight, due to consuming too much low fiber, processed food, sugar and fat. You will not respond positively when trying to simply eat less and move more. This often happens in people in their 40’s and up. Their intestines and other organs will often have inflammation that inhibits normal digestion, absorption, blood sugar, and usage of proteins, fats and carbs. It’s well documented that a poor diet leads to chronic low grade inflammation that irritates organs. The brain, intestines, liver, kidneys, pancreas all have a harder time functioning well together. Inflammation also leads to other indirect symptoms including cravings, fatigue, illnesses, mood swings, anxiety, poor sleep, elevated stress hormones and depression. The dysregulated team of organs cannot handle the inflammatory effect and be able to go on a “diet” successfully.

Digestive issues-  To make things more difficult it’s well established that roughly 1 in 5 Americans have chronic digestive issues because they don’t eat food to produce enough acid to break down protein, especially after 40. Unfortunately, taking antacids perpetuates the problem. They unknowingly hinder digestion and absorption of amino acids “the basic building blocks of life” which come from healthy proteins. Think about that for a minute.

Your bloodstream is the essential “river of life”  but if your “giver of life” (stomach and intestines) can’t digest, repackage and deliver proteins into your blood to nourish every cell, then you need to get serious and knowledgeable about how to heal your digestive system. Until then, you may be getting the calories but you are not getting the nutrition. So eating more protein is not the solution. Eating a better nutritious diet to get rid of systemic inflammation is the solution.

Learn how to best consume and use your food- In my sessions I teach clients how their body uses proteins, fats, carbs and fiber. When you understand your body better, it’s easier to make science based decisions with confidence. Simple improvements may include supplements, probiotics, and changing what, when, how much you eat. Other tips such as, chewing your food more fully, delaying water consumption, eating proteins 1st can all help.

Creating new habits-  To change your habits, you need to integrate some reflective and creative time to visualize a better way of setting yourself up for success. Discussing ideas with a comprehensive coach who can understand you, your lifestyle and specific goals is the best way improve.

As an example in the early 90s I had no nutrition or physiology education. I adopted bad habits that lead to sugar addiction, poor nutrition, poor exercise and insomnia. It negatively affected my life. However, it thankfully pushed me to getting professional and holistic training to fix my diet, exercise structure, energy level and sleep. I experienced the profound difference between an animal surviving and a human thriving in just a matter of days. If you’re frustrated and feel you can do better, I encourage you to get a professional holistic approach to losing weight.

The beginning process for you is simple. You just text me everything you consume and I analyze it daily. As food and energy patterns emerge, I then help you organize all the foods you like to eat into balanced meals that are spread throughout the day. This helps your body more effectively use proteins for muscle retention, repair and development. This overall helps you raise your BMR  “burn more calories at rest”.

Nothing feels as good as feeling super fit. Next, we fire up your metabolism by simultaneously integrating an effective cardio., strength and conditioning program to target your physical wants and needs. This helps you digest better and improves hormone regulation systemically. It also tones and strengthens muscles to reduce joint / muscle tension. The side effects are positive emotions, higher energy levels, a stronger youthful body, better sleep, and self-empowerment.

Here’s a typical structure I have clients implement to permanently lose weight:

1. Organize your daily structure to fit in proper diet, sleep, cardio, strength training and reflection.
2. Dial in a very specific nutritional plan to eat every 3-4 hours to fuel your entire metabolism and reduce unhealthy stress.
3. Build in cardio to use reserve body fat stores and to immediately improve mood and overall energy for 1-2 day period.
4. Integrate progressive strength and conditioning to raise your 24/7 metabolism and improve hormone function for better sleep.
5. Review and reflect on each day’s outcomes.

Are you ready for change, growth and new challenges?

Book a free consultation! We can determine your best route for success by understanding your current physical, nutritional, and psychological health needs so that I can provide you with the guidance you need.