Low Carb vs. Low-Fat: Which One is the Magic Bullet?

Diets, diets, diets… every time I turn around, it seems as if there’s a new one that’s supposed to take us to our goal weight in the blink of an eye!

If you’re like me, you’ve probably seen a bazillion diets through the years. In the 1980s and 1990s, everything had to be low fat. After that fad died out, it was replaced by the Atkins and South Beach diets, who preached the evil of carbs, and now we’ve got the low-carb keto diet as the proverbial answer to our prayers. So, which is it: low carb or low fat?

A new study sheds some light on the dueling diets

A study conducted by Stanford and published in the The Journal of the American Medical Association set to uncover which type of diet approach yields the best results (https://jamanetwork.com/journals/jama/fullarticle/2673150). For this study, researchers aimed to overcome the shortcomings of past studies–such as too small of a sample group or too short of a duration–by studying more than 600 overweight people for at least 12 months, with nutrition coaching sessions to ensure dieters were following their particular diet correctly.

As part of the study, researchers also decided to examine the link between diet type and insulin secretion. All participants underwent an oral glucose tolerance test at three-month intervals throughout the year.

All the study participants were screened for 15 genotypes, including nine that researchers believe would mean better results on a low-carb diet and five thought to be better for low-fat diets. What researchers found was surprising in some ways: both diet types yielded similar weight and fat loss. Insulin secretion made no difference in weight loss, and 10 percent of participants in each group noted improvements in metabolic syndrome.

Perhaps the more interesting takeaway from this diet was that people who ate whole foods simply ate less. Sticking to a strict low-carb or low-fat diet was very hard, and the study had a relatively high dropout rate of 21 percent because of this. Some people, despite the diets, actually gained weight during this study.

If you’re looking for the perfect diet, it looks like there is no such thing. For real weight loss success, focus on making dietary changes you can live with and stick to, with an emphasis on more whole foods and fewer processed foods.

Getting The Body That You Want

Diet and Weight Loss - Getting The Body That You Want

So we are moving into the holidays and all I hear is how the extra 10-15 pounds is inevitable. With all of the parties, family gatherings, and work events there will be unhealthy options everywhere. Is that really the excuse? Really? I have news for you. It’s not. It’s the same excuse that people use that say, “I will start Monday”. That’s all it is. Its an excuse. And I would tell you that it’s more than an excuse, it’s a habit and a constant way of thinking. For you to have the body and health that you are looking for, the transformation has to happen in your mindset. That is the key. It doesn’t matter who you are, where you come from, or what your greatest health challenge might be, you can get the body that you want and have amazing health, if you want it…and are willing to drop the excuses. It will take work. It will take discipline. My hope for you is that it won’t take an immense amount of fear from a new diagnosis like diabetes or high blood pressure to snap you into shape. Your mindset and the way you think will determine everything. So let’s look at some of the basic of what you must begin as you shift your mindset to get the body that you desire. 

1.Make A Decision
This is the key. You must decide. You must commit. This is not to start Monday. This is everyday. You must want it as bad as the air you breathe. When you are willing to do what it takes, you will achieve it

2.Eat The Right Foods
Ok there are many areas that are essential for your success. However, your eating habits will determine the bulk of your ultimate success. If man made it, then don’t eat it on a regular basis. It’s really simple. You must know the exact amount of protein, fats, and carbohydrates for your body type. Our coaching system called Healthy University will teach you just how to do this. 

3.Move Every Day
You have to move. It’s not optional. Even if all of your joints hurt, find a way. Get into a pool. If you are just lazy, then get off your butt and care enough about the body God gave you. If you live too far from a gym, then stop making excuses and go walk outside every day. If it’s snowing uphill both ways, put a jacket on and some boots. Go make it happen. Your body was designed to move a lot. If you stop and sit all day. You will die earlier than you should. No one like to talk about it, but it’s in the research. 

4.Don’t Neglect Rest
Sleep is vital for your great health. It’s also vital for the body that you want. Research shows us that we need between 6-8 hours of sleep per night to repair and regenerate. If your sleep is poor, and is interrupted often, it will cause the hormones to drop and keep you from dropping body fat and reaching your potential for empowering your health

5.Know Your Numbers
Staying on top of your lab work is essential. Checking the regular lab work with your primary care is important yearly. This will make sure that you don’t have any of the typical chronic medical issues that could pop up like diabetes, kidney issues, cholesterol, thyroid, and basic blood conditions. However, it is essential for you to check you labs for specific nutritional imbalances that might be present. Health challenges don’t show up overnight, they happen over a decade usually. The more you stay on top of your numbers, the more you will stay ahead of the game. 

To achieve the body that you want comes down to some of the basics, it also comes down to making great decisions every day. 

Health does not come from good luck or your genetics, Health is a choice, and you make it every day.

What Is The Best Diet?

Diet and Weight Loss - What Is The Best Diet?

A question that I receive often is “what is the best diet to follow?” There are many diets out there. I really like to think of diets as more of an eating plan. It’s really more of a strategy of how to eat every day. Our lifestyle really determines our choices every day. And your eating habits are exactly that – habits. So when you look at all the FAD diets out there, which one is the best? Let’s take a look at the keys to a successful eating and dietary plan the first point to understand is that for the most part, all diets work. They all have great principles that can help you get into great health and lose weight. Whether its ketogenic, intermittent fasting, high carb, low carb, high protein, low protein, plant-based, etc, there are good principles that can be gleaned from many of them. I teach and have always been an advocate of my developed Anti-Inflammatory Diet. The principles look like this: 

1.Eat Equal Macro Portions 
The body likes to be in balance. Choose to eat equal amounts of lean quality proteins, low glycemic, high fiber carbohydrates, and healthy fats. Usually in the ratio of 33% with each of the macronutrients

2.Eat Plant-Based 
Eating plant-based has the best research behind the results. From the China Study to Dean Ornish, the research leans heavily for staying away from the Big 2, cancer and heart disease. Keep most of your food choices in the plant and whole food category. 

3.Eat More Fat 
The verdict is in. I don’t care how you cut it. The low fat, high carb 1980’s was a disaster. I can’t believe we did that for so long. I did it myself. Now diabetes has skyrocketed and other neurodegenerative disease has set in. My personal opinion and now with strong research is that we didn’t have the amount of healthy fats that our bodies need to thrive.

4.Get Enough Protein 
Eating enough protein, but not too much is essential. All of our cells are made of protein and we need to get enough. I like fish, eggs, and pea as my primary sources. If you do meat of any kind, really pay attention to the quality of what you are taking in. Grass-fed, hormone, and antibiotic free is the way to go for empowering your health

5.Eat Multiple Meals 
I eat almost 7-8 smaller meals per day. I believe that many people are malnourished and under eat. Take the elderly for example. Many times they begin to “fail” in health as we say in medicine, because they stop eating. Getting enough of the right kind of calories and foods is essential for long term weight loss goals and overall health.

5 Essentials to Watching Your Weight

Diet and Weight Loss - 5 Essentials to Watching Your Weight

When it comes to losing weight there are some guidelines that we all must follow. It seems like there is a mystery on how to lose the weight with so many diet plans and available ways to get lean. But what really works? The keys are found in some of the basics and the lifestyle choices that you make each and every day. Losing weight has to do with how your metabolism breaks down the food you eat every day, how the hormones are working, and how well and effective your body can break down the calories. So lets take a look at some of the essentials that, if a part of your daily routine, can leverage greater weight loss and keep your energy levels at an all-time high. 

1.Learn Your Macros 
Your what? Our macronutrients are called our proteins, fats, and carbohydrates. There is a perfect balance for each person and what you are attempting to accomplish with your body and fitness goals. Learn what your exact macro breakdown is and discover how well your body can function. 

2.Manage Your Hormones 
Make sure you have your hormone levels tested routinely. There are so many variables with toxins in the environment, poor air quality, and emotional stressors, that can be a great impact to our hormones for empowering your health

3.Be Consistent With Exercise 
You must do it 5-6 days a week. I don’t care if you don’t like it. Do it. Find a way. You have the time. We all have the time. Make the time. Make sure you do at least 20 minutes. Just do something. Go biking, weightlifting, swimming, play sports, anything except gardening. Have fun gardening-just don’t call that exercise

4.Get Your Sleep 
It’s is the key for weight loss. Deep, quality sleep for 6-8 hours is a must to detoxify the body, restore cells, and improve your output for the next day. Plus studies and research have shown that getting proper sleep increases weight loss by over 50%. Pretty strong stats.

5.Drink Water 
I get asked and I say this a lot. And I will keep saying it. It is the vital link for weight loss and optimal health. We must drink more water. Do the gallon jug challenge. Take a gallon jug with you everywhere. See if you can drink an entire gallon in one day. You will be amazed how full it still is by 6pm. Focus on the water, and you will start hitting new goals for your target weight. 

Check out our coaching system here for more information – FORM

How To Burn The Stubborn Belly Fat

Diet and Weight Loss - How To Burn The Stubborn Belly Fat

There is much confusion on what it actually takes to melt away the belly fat and get your mid section “beachbody” ready. The lifestyle choices that we make each day will determine how much of a fat burning machine that we create. Here are some the top methods proven in the latest research that actually do work.

Losing The Belly Fat

1.Drink Green Tea Daily 
Studies have shown that 1-2 cups of green tea helps lower abdominal fat

2.Use Conjugated Linoleic Acid (CLA) 
University tests have proven that 3-6 grams of CLA with meals can help reduce the spare tire.

3.Early Morning Cardio 
Exercising as soon as you wake up has been shown in some studies to increase lipolysis (fat-burning). Don’t do it longer than about 30 minutes. Get your breakfast in immediately. 

4.Eat more Nuts 
Just a 1oz or handful of nuts in many studies have shown to reduce belly fat and increase testosterone levels.

5.Partial Day Fasting 
Science has shown us how powerful fasting can be. By doing a partial day fast each week, you can elevate growth hormone significantly, increases the body’s capability to eliminate toxins, and accelerate your fat burning potential. I like to fast with a green drink around 8am and noon of that day to add some nutrients and natural ways of supporting the digestion.

Can You Reach Your Target Weight?

Diet and Weight Loss - Can You Reach Your Target Weight?

Can you really reach your target for weight loss. Day after day our Health Coach Providers work with so many that don’t believe it’s possible. I am here to tell you that it is. It is possible to be the size you were in the bikini at 21…Stop blushing and saying no way…Believe in yourself. Believe it’s possible, because it is. If your body can get sick, your body can get well. Lifestyle is our medicine. You want the abs back and the biceps? It’s possible…stop saying it’s not. Our Health Coach Providers work daily to take on the toughest health challenges that people face today to empower the quality of life. Weight loss and weight management is something that we all strive for. I’m here to show you a way to reach your goals. The first step is: 

1.Have A Plan 
Stop reading the internet for Dr Google to help you. Stop it…seriously. You are not trained. As smart as you are, you haven’t spent hours and board exams and training to figure someone’s health out. Get with a credentialed provider to get a Lifestyle plan in place. 

2.Trust A Team 
Don’t have 10 different doctors you listen to. It never works best that way. Have a few trusted providers that you can count on. 

3.Follow An Anti-Inflammatory Eating Plan 
The core foundation of hitting your weight loss target is following a detailed eating plan based on your body type. You must define your body type and metabolic type to reach your target. 

4.Use Strategic Exercise 
It’s more than just running or lifting weights. Everyone’s body type and metabolic type responds better to certain types of exercise.

5.Know Your Nutritional Deficiencies 
Here is the secret sauce. You must know where your body is and where it is headed. In medical school my professor taught us that 80 percent of the body breaks down before we ever get our first symptom! Think about that. So monitoring the body with lab work and understanding where the deficiencies are is vital. Our cells, hormones, and overall sense of well-being absolutely depends on it. 

If you ever need help getting a game plan together for your health, then let our health coach providers get you on a new game plan. Our system for helping you achieve maximum development and goals is what we are here for. Empowering you to live an extraordinary life. 

Oh, and people think this sort of thing is expensive. With our company, your initial session is always complimentary and you typically won’t spend much more than 100 dollars. 

Your cell phone bill costs that much. You are worth it. Your health is worth it.