How to Stop Being TIRED All the Time

How to Stop Being TIRED All the Time

Three of the most powerful energy increasing principles to skyrocket your energy:

1) Optimize your nutrition. We literally are what we eat, and are able to digest. It’s so important that you’re eating a plant-based, whole foods diet and avoiding the four foods that rob your energy. What are the four foods? Gluten, dairy, sugar, and caffeine. You could be eating all the healthiest foods, but if you’re still including a lot of those foods in your diet, your energy is gonna suffer.

First, cut back or cut out the four energy draining foods and instead start including more plant-based, alkaline foods. What does that mean? Well, it means fruits and vegetables, it means whole grains, nuts, seeds, and beans. It means food that was once alive.

The number one energy food, which also happens to be the number food that’s missing from most people’s diets, is greens. Green food is loaded with chlorophyll. Chlorophyll is kinda like the blood of a plant and it’s amazing for our blood, it helps support our red blood cells which carry oxygen, which give us energy.

You want to start incorporating more greens into your diet. How you do that? Eat a salad, eat a massive salad every day, either for lunch or for dinner. This is a super simple strategy and there are a million different ways that you can jazz it up and make it fun…from salad dressings to toppings but the key is to keep it simple. Also, commit to incorporating a green smoothie or a green juice in your diet.

Smoothies are a lot easier to kinda put together. All you need is a blender, some fresh fruits and vegetables, throw all that in there, super simple, super easy. Now, juicing does take a little bit of time, but now, most stores carry fresh cold-pressed juice, green juice. You want to go for the green juice because the fruit juice is loaded with sugar which can harm our energy.

2) Optimize your digestion. Yes, you can be eating all the most amazing, alkaline, plant-based, healthy organic food, but if your body’s not able to absorb and assimilate the nutrients, you’re not gonna be getting optimal energy. So pretty much, you’re eating all this good stuff, but if your digestion is compromised, your body’s not gonna know what to do with all that nutrition. To optimize your digestion start by eating mindfully. Mindful eating is such a powerful practice and it’s so simple. Mindful eating is slowing down and really being present with your food, taking one bite at a time and really chewing your food, instead of inhaling it.

Also, consider supplementing with digestive enzymes. Enzymes are just catalysts that help break down our food. Supplementing with a high-quality enzyme formula supplement can do wonders for digestion. Also, supplementing with a high-quality probiotic can also help with digestion.

3) Master your stress. Stress is the number one drain to our energy and it’s pretty much impossible to avoid. So, you have to learn, not just to manage your stress, but to master your stress. There’s a lot of amazing tools in order to do that. Most of the stress that we experience today is, chronic, unmanaged, mental emotional stress.

We’re not getting chased by tigers, our life generally isn’t being threatened. So, it’s this chronic mental stress that we need to learn to deal with. Have to get a handle on stress by implementing some simple practices and in many of my other videos I talk about this, but meditation.

Meditation can be as simple as just taking five deep breaths just to relax yourself and reset yourself, it’s so powerful. Transition meditations in between activities are also a great practice. Let’s say you’re picking the kids up from school and then you’re coming home and you have to get to work in between that, that’s a little bit of a transition. High performance studies show that a lot of energy is lost in that transition, so taking a moment to reset yourself by simply taking five deep breaths to center yourself. This will really have a massive impact on the level of energy you have…try it.

The number one reason that people have trouble sleeping, which massively impacts our energy and our recovery, is stress. So there are some simple practices and simple things that you could implement into your bedtime routine that would really help you get to sleep a lot quicker and help you stay asleep. Click here for those strategies.

To your health and performance,

Devin

Confused about What Foods are Best for Energy and Health? READ This…

Are you confused about what foods are best to eat for optimal energy and health?

I can honestly say after a decade of helping people transform their health and after studying over 100 dietary theories… I was still a bit confused too.

Over the years I’ve experimented with a number of different “Diets- ways of eating” to see what worked best for my unique body and health goals…

figuring out what worked for me personally, some took a great deal of trial and error.

Working with clients I’d guide them through a self-experimentation process to become more connected to their bodies so they could to do the same. Some people would do amazing including whole grains in their diets and others wouldn’t.

Some clients would feel great eating higher amounts of healthy fats and then some wouldn’t and on and on. Eventually, after several weeks and months of getting my clients to self-experiment, we’d be able to dial in what worked best for them through feeling and trial and error. Keep reading there is now a much easier process to figure this out…

What I discovered through this process is that there is no-one-size fits all way of eating that works for everyone! To take that one step further there is no such thing as a food that works for every single person (anyone that tells you otherwise is misinformed.)

What’s healthy for your friend or spouse may not be healthy for you, and what’s healthy for you today may not be healthy for you six months from now.

I can say with 100% certainty this is a truth and really common sense when you think about it. How could one way of eating work for everyone? We all come from different backgrounds, have different health needs and goals, and are biochemically unique.

Now hear me out… there are guidelines for healthy eating that work for everyone and they include:

  1. Eating REAL food (not eating processed ‘fake’ food think Twinkies and Cheetos)
  2. Eating the highest quality food possible (local and organic)
  3. Eating mostly fruits and vegetables (plant-based)

What is so interesting is the new research shows that the foods that maintain a healthy microbiome are the best foods for us to eat. The research shows that our health REALLY starts with the health of our microbiome or “gut” for short.

So by optimizing our gut health, we are optimizing our health and when it comes to balancing our microbiome health, food comes first!

So the specific foods that are right for us, right now (note: this changes as we go through life) are the foods that keep our unique microbiome balanced and healthy.

Determining what foods to eat used to be a process of trial and error until now…

Thanks to cutting-edge new technology we now have access to a new system that provides a testing service to understand how healthy or unhealthy our microbiome is and what food specifically is right for us today to optimize our well-being and health.

The service is called Viome and it takes microbiome management to the next level by pinpointing numerous factors like beneficial bacteria and probiotics that help increase microbiome health. Simply put, you get a customized chart of everything going on in your gut, and what foods you should eat specifically to correct imbalances and maintain optimal health.

Viome uses technology that was born at the prestigious Los Alamos National Lab and was initially designed for national security. They use this technology to perform an in-depth gut analysis and then pair the analysis with artificial intelligence to evaluate the complex personalized microbial data providing you with customized diet recommendations. There is nothing more advanced than what Viome offers today.

I became a huge fan of Viome when I was working on improving my own health late last year.  Viome provided information I wasn’t aware of about my microbiome, and ways to optimize my gut health and heal. I immediately started putting that information into action and started feeling the difference in my digestion and energy level after only a week of following their specific dietary recommendations.

The process couldn’t be easier. When you sign up, you get easy-to-use, in-home testing kits sent to your home. With the microbiome test, you’ll provide a stool sample to determine your gut health and by taking a shake to analyze your metabolism with this information Viome then can determine your body type and unique macronutrient needs.

Based on the test results, you get targeted recommendations for YOUR specific situation that empowers you to take control of your health and your life. With this information, you’ve got everything you need to start experiencing how good your body and mind are designed to feel.

You will also get a personalized list of microbes in your gut, which not only include bacteria, but also viruses, yeast, fungi, bacteriophages, or all other living microorganisms. You’ll learn how many good guys are hanging out in your gut and – just as important – your gut diversity, or the number of different types of organisms that are active in your gut.

You’ll learn valuable information like your diet type, and you’ll even learn what specific foods to enjoy, minimize or avoid. Detailed results and personalized diet recommendations are delivered via an easy application on your phone.

Again, diet and health are not one-size-fits-all. You are unique, and so is your gut health. Viome takes the guesswork out of the equation so you get a personalized map that helps you fix your gut to lose weight, reduce the risk of disease, and ultimately, feel your best.

Like me, I’m sure you want to do everything possible to optimize your health and energy. With Viome, you get individualized results to customize nutrition that works for you!

When you take control of your gut health, you have the power to heal.

Viome is the most powerful tool I’ve seen and has made a difference in my own health.

Viome offers a complete gut intelligence and metabolic intelligence tests and provides a stream of personalized recommendations for only $399. I now use the service in my premium High Performance Health Programs and I’m sharing about it with my community.

I know cost can be a mindset barrier for some people so I partnered with them to be able to offer a 50$ discount bringing the cost down to just $350 (p.s it used to cost thousands of dollars to do advanced tests like these – not anymore) click here to get the discount (Note: the discount will be applied at checkout)

Fixing your gut health – and therefore overall health – has never been easier, more precise, or more customized. I am confident that you will feel as empowered as I did to take back your health.

What’s more important than that?

Wishing you health and happiness,

Devin

 

 

 

 

 

What is High Performance Health?

First let me start by saying high performance health isn’t just for elite athletes or top performing entrepreneurs, CEOs, executives and business leaders.  It’s really for anyone who seeks to experience more energy, focus, and vibrancy! 

High performance health is experiencing how good your body and mind are designed to feel consistently over the course of your life. It’s an ongoing feeling of physical, mental and emotional energy, vibrancy, passion, purpose and personal power. It’s the state of a calm, focused, mind and strong, vibrant, balanced body.

It’s intentionally choosing to elevate your energy and health to increase your performance.

Living and leading a high performance health lifestyle allows you to maximize your physical, mental and emotional energy to make the greatest impact on your family,  business, community and world. It’s using the tools and technology available to revitalize, optimize and transform your level of physical health and energy.

When you look and feel vibrant and energized you’ll begin to optimize the other important areas of your life…relationships, finances, career…everything gets better.

Health and high performance are directly related. Think of your body as the hardware and your mind the software. If your body and mind are in poor shape your performance greatly suffers as does your ability to contribute your highest and best to your family, career, community and the world.

Developing high performance health habits will allow you to experience how good your body and mind are designed to feel on a consistent basis, helping you to perform at your full potential, contribute your best and leave a lasting legacy.

You can’t have an extraordinary quality of life without the vessel that’s going to get you there.

To operate at our full potential, it’s essential to develop new ways of thinking and being. We must be more conscious about what we choose to believe, think, and do regarding our health because if we are not we’ll be conditioned by our environmental norms which foster low energy, poor performance, sickness and disease.

The 3 Pillars of high performance Health

1. Psychology (mind)
2. Physiology (body)
3. Purpose & Meaning (spirit)

Each of these pillars effects the other. For example, a busy, stressed-out mind creates tension and tightness in the body. A physically tense and tight body leads to poor decisions. Consistent poor decision lead to a lack of purpose and connection to something greater.

4 Elements of High Performance Health

1. Mindset: (Habits, routines, practices)
2. Nutrition: (Habits, routines, bio-individuality)
3. Movement: (Habits, routines, methods)
4. Rest & Recovery: (Habits, routines, practices)

Each of these elements must be optimized to experience high performance health. It’s through creating structured balance in how you think, move, eat and relate to others that high performance health is experienced.

The best news is I’ve found it’s often the simple choices and changes done with consistency and intention that make the biggest impact leading to the experience of high performance health.

You can take your health and performance to the next level by using the simple tools, technology and strategies now available…

Join my community of those seeking high performance health for exclusive content on how to start experiencing high performance health.

 

 

 

Medicinal Mushrooms – Nature’s Most Powerful Immune Support

2018 has been named “The Year of the Mushroom” as they’ve become one of the most popular and consumed superfoods for their proven and powerful immune support and healing properties!

Why Mushrooms?

Medicinal mushrooms help our bodies maintain a state of balance. They are adaptogic producing a non-specific biological responses that improves the body’s ability to recovery from physical, chemical, emotional and other biological stressors.

Adaptogens help the body maintain its homeostatic balance. For example, if stress hormones are too high, they help lower and stabilize them and if stress hormones are too low, they help to raise and stabilize them.

Adaptogens increase the body’s resistance to stressors and help us overcome health challenges more quickly.

What Are The Best Medicinal Mushrooms?

Medicinal mushrooms are specfic mushrooms with extremely potent healing properties. Not all mushrooms are created equal! There are many amazing medicinial mushrooms but these are my favorite…

  • Cordyceps
  • Reishi
  • Chaga
  • Lion’s Mane
  • Turkey Tall
  • Maitake
  • Shitake
  • Oyster

Scientific research has shown that mushroom fruiting bodies (the tops of the mushroom) contain hundreds of therapeutic compounds and have immune enhancing properties, sharpen cognitive function and provide an adaptogenic balance to help our bodies function optimally. They’ve even been revered by the Chinese for centuries for providing energy and as an aphrodisiac.

Mushrooms are just now becoming popular health tonics in Western culture and offer real therapeutic value. Mushroom fruiting bodies contain therapeutic compounds such as beta-glucans, triterpenoids, ergosterols and other polysaccharides known to boost vitality, balance hormones, fight stress, improve brain health, support healthy cholesterol and blood sugar levels and more.

These compounds elevate immune fighting compounds including T Killer cells, macrophages and interleukins. Research is continually finding new evidence on mushroom’s health enhancing properties.

Over 600 species of mushrooms have shown at least some level of antitumor or immune-stimulating activity. Mushrooms are truly the ultimate superfood and many people use them as a coffee or tea substitute because they has a similar flavor profile, stimulate blood flow and provide natural energy and mood enhancement without the crash most coffee drinkers experience because they don’t contain any caffeine.

MEDICINAL MUSHROOM FRUITING BODY BENEFITS
– Stimulates immune response and resistance to pathogens, viruses and cancer
– Improves cognitive function and enhances mood
– Provides natural energy without a crash
– Assists in detoxification
– Supports cellular health and DNA protection
– Supports a healthy hormonal balance
– Increases anti-inflammatory response
– Relieves stress and adrenal fatigue
– Promotes healthy aging
– Supports healthy cholesterol levels
– Supports healthy blood sugar levels
– Increases athletic performance, oxygen utilization and recovery
– Supports healthy weight management

Top 6 Myths about Mushrooms!

MYTH 1: ALL MUSHROOM PRODUCTS ARE CREATED EQUAL
The vast majority of mushroom products on the market use mushroom mycelium, a cheaper and less potent form that contains starch fillers from the brown rice grain substrate they are grown on. Always look for the word “mushroom fruiting bodies” on your labels as studies have shown they have up to 50 times the beta glucan levels of the more common mycelium-based products grown in artificial conditions on starchy substances.

Note: It’s not required by law to disclose on the label what part of the mushroom a company uses in its products.

MYTH 2: CHINESE MUSHROOMS ARE BAD
China is the leading supplier of mushrooms worldwide and supplies over 85% of the world’s mushrooms. If you are getting a high quality mushroom supplement they are tested multiple times before and after bottling to ensure purity and strength. The product I reccomend supports the traditional practices of organic farmers in China, Asia and North America. In Asia, these farmers and herbalists have thousands of years of experience growing, preparing and treating illness with mushroom fruiting bodies.

MYTH 3: MUSHROOMS FEED CANDIDA AND FUNGAL INFECTIONS
If you’re fighting these conditions, you should avoid molds and yeast, but Mushrooms Are OK. Much of the worry about fungi (mushrooms) in the diet of Candida sufferers is unwarranted. Mushrooms can be a healthy part of your Candida diet, and in fact their immune-stimulatory properties may be quite helpful. Sugar and stress are the big candida feeders, mushrooms are the body’s great healer!

MYTH 4: MUSHROOMS TASTE BAD
This one is up to debate of course, but may products have a very pleasant nutty and earthy flavor similar to a mild coffee. In fact, many people use it as an enlightened alternative to coffee. It can be served simply by mixing with water, your favorite juice, milk substitute or smoothie. It can also be mixed into hot water as a coffee or tea substitute. Since the mushroom fruiting bodies are hot-water extracted to break down cell walls to make the beta-glucans available, nothing is destroyed when you mix it at higher temperatures during consumption. It also tastes great when you add cacoa powder!

MYTH 5: GROUND RAW MUSHROOMS ARE BETTER THAN HOT-WATER EXTRACTION
Hot-water extraction helps to break down the cell walls of the mushroom fruiting bodies which makes their valuable immune-modulating beta-glucans and other compounds more prevalent and bio-available at higher levels. Compared to simply grinding raw mushrooms into powder which results in beta-glucans levels below 1%, hot-water extracted mushroom blends consists of 100% mushroom fruiting bodies with guaranteed beta-glucan levels not less than 30%.

MYTH 6: MUSHROOMS ARE NOT SCIENTIFICALLY PROVEN TO HEAL THE BODY
Many studies have examined the effects of mushrooms on immune response pathways and on direct anti-tumor mechanisms. The immune effects are mediated through the mushroom’s stimulation of innate immune cells, such as monocytes, natural killer cells, and dendritic cells. The activity is generally considered to be caused by the presence of high-molecular-weight polysaccharides in the mushrooms, although other constituents may also be involved. Clinical trials in cancer patients have demonstrated that G. lucidum (Reishi) products are generally well tolerated. The power to heal our bodies is always found in Nature! PubMed, The National Institute of Health, Cancer.gov and many clinical studies demonstrate the anti-tumor and healing properties of over 600 species of mushrooms and everyday we are learning more! For more info: https://www.cancer.gov/about-cancer/treatment/cam/hp/mushrooms-pdq

IMPORTANT NOTE ABOUT MUSHROOM PRODUCTS
The majority of mushroom supplements are not 100% mushroom fruiting bodies but mycelium grown on grain. That means you’re paying for BROWN RICE not mushrooms! The grain material that the mycelium grows on ends up being a significant portion of these products. Independent analysis has shown that due to this high amount of grain, they contain very little active compounds. Read your supplement panels very closely and look for the words “mycelium”, “myceliated brown rice”, “mycelial biomass”, “full spectrum”, “whole life cycle” or other derivatives of mycelium.

The Mushroom product I personally use and reccomend is Ultimate Shrooms by Live Ultimate

How to Boost Energy Naturally | Avoid These 4 Energy Sucking Foods

Avoid these 4 energy draining food for all-day natural energy.

Food #1: Gluten

Gluten is simply a protein is found in wheat, barley and rye and in recent years has been linked to a ton of books and research that has found gluten to be the cause of many gastrointestinal disorders. Gluten is the glue-like substance that holds bread together.  Unfortunately, the more you consume gluten the more damage takes place to the intestinal walls which eventually can lead to a inflammatory condition termed “leaky gut”. Many people don’t even realize gluten is affecting their energy.

Energy tip: Try going gluten free for 7 days and reintroduce it to see if you notice a difference in your energy.

Food #2 Sugar

Sugar is found in just about everything today. It’s extremely hard to avoid sugar because it’s hiding everywhere and it’s robbing you of your energy. You have to super conscious of how much sugar you’re consuming…sugar is hiding even in “health food”. Sugar is hiding in foods like peanut butter and pasta sauce and many other different types of foods that you wouldn’t even realize. Even if you’re not eating cakes and cookies and candies you still most likely are getting a lot of sugar in your diet and it’s robbing you of your precious energy.

Energy Tip: Start reading labels to cut back your sugar intake and notice a massive increase in your level of energy.

Food #3 Caffeine

People drink coffee when they feel tired and need energy but drinking coffee or consuming caffeine is kind of like borrowing from Peter to pay Paul. What happens is caffeine blocks the receptors in our brain which tell us when we’re tired. If you’re someone who’s consuming a lot of caffeine start to eliminate the amount of caffeine you consume. Drinking one cup of coffee in the morning isn’t going to make that big of a difference but if you’re adding sugar and cream you definitely want to start reducing sugar and cream with the goal to completely remove it from your coffee to maximize your energy.

Energy Tip: If you drink coffee, only drink one small cup before 2 pm and drink it without added cream or sugar.

Food # 4 Dairy

Dairy is very hard to digest and a lot of energy is used up in trying to digest dairy. Most people are lactose intolerant or lactose sensitive and don’t know it. Lactose or milk sugar builds mucus in the body and causes inflammation. Instead of consuming dairy eat more alkaline based foods such as fruits and vegetables to start experiencing more energy. If you decide to limit your dairy intake or completely remove dairy from your diet, you will notice a massive difference in your mental clarity, digestion and your energy.

Energy Tip: Cut back on the amount of dairy you consume or completely cut it out of your diet. If you do decide to continue to consume dairy make sure you are getting your diary from the high quality source possible – raw, grass-fed and organic.

Ultimately, it’s what you do and chose not to do on a daily basis which will make the biggest difference in how you look and how much energy you feel.

Get my Free Energy Guide: CLICK HERE

 

Cut Fat In 7 Days | Avoid These TWO Ingredients

 

In this episode, I’m share how you can cut fat in seven days by avoiding just two harmful ingredients. What are these two harmful ingredients? Well they’ve both been linked to inflammation in the body which is at the root of all disease, obesity, heart disease and cancer.

They are also both highly addictive and some studies have suggested that one of them is as addicted as cocaine, can you guess what it is? The ingredients I’m talking about are dairy products and refined sugar.

So first I want to talk about are dairy products. There is a lot of confusion in nutritional world about whether or not, dairy is actually healthy. Sadly, most of us grew up learning that dairy products are healthy and that we need them for strong bones and protein. 

The truth is that dairies gain harmful synthetic contaminants like antibiotics, growth hormones, pesticides and greatly contributes to weight gain, it’s full of fat.

Especially I’m talking about conventional process, milk and cheese. You see cows are fed genetically modified food then inject with growth hormones that cause them to get fat fast and then they become very sick, they need antibiotics. When we drink milk and eat cheese, we’re unfortunately getting a small dose of those hormones and antibiotics. 

Milk and cheese are loaded with fat and not the type of fat that you want be consuming. Milk and cheese are loaded with saturated fat which due to the modernization process causes the fat molecules to rupture turn rancid then spoiled.

Think milk builds strong bones? Think again. Well that’s the dairy industry wants you to think but in reality, dairy is not the best or only source of calcium; collards, bok choy, fortified nut milks, baked beans, and quality supplements are great choices for calcium – getting calcium outside of dairy products. Milk also contains high levels of vitamin A which actually can weaken bones.

What about vitamin D? Well you don’t have to drink milk to get vitamin D. Actually, processed US milk is fortified D2 with which is a form the body can’t utilize as well as D3 which is the form that you get from being in the sun or from eating foods like cod liver oil, sardines, caviar eggs – my personal favorite, mushrooms.

Interestingly, 30 to 50 million American adults are lactose intolerant and nearly a hundred percent of American Indians intolerant. Consumption of lactose when you’re lactose intolerant, which lactose is just a milk sugar, can cause long term digestive and health implications.

The second ingredient to cut out (or back) is sugar which is literally number one ingredient that is causing weight gain in America. It’s hard to avoid, it’s highly addictive, and studies have shown it’s as addictive as cocaine. Sugar destroys our bodies as it’s linked to diabetes, heart disease and cancer and actually if it feeds cancer.

Avoid sugar by starting to read the labels of all the food you buy even the health food. Now as you begin to cut sugar out, you’re gonna notice your weight will begin to drop, and your energy will greatly be increased.

Thanks for tuning in this week’s episode, until next week. Live passionately on purpose.  

 

Take the Weight Freedom 30 Day Challenge

                  Join the next LIVE 30 Day Weight Freedom Challenge

https://www.devinburke.com/wp-content/uploads/2017/01/4-Common-Diet-Mistakes-And-How-To-Avoid-Them.png

The 3 Biggest Diet Mistakes To Avoid

 

uncover-the-hidden-blocks-that-are-sabotaging-your-weight-loss

3 Secrets to Rapid Healthy Weight Loss Revealed

Currently more than ¾ of Americans are overweight and more than 1/3 are obese. These numbers are increasing each year. The average middle age weight gain is 22 lbs. Obviously these numbers prove that losing weight is no easy feat.  

What’s alarming is that carrying around extra belly fat is linked to just about every disease including heart disease, stroke, type 2 diabetes, high blood pressure and cholesterol, liver and gallbladder disease, sleep and breathing problems, osteoarthritis, low self-esteem, all types of cancers and even death.

What is even more scary, is that studies have found that being 20 lbs overweight more than doubles your risk for heart disease and triples your risk for developing cancer.

Below are the most overlooked weight loss strategies that if address could help you lose 10, 20, 30 or even 100 lbs to reclaim their body and health.

1# NOT MANAGING STRESS

You can be eating all the right food and exercising consistently, but if you’re not managing your stress well, your waistline will be greatly affected. Stress is an inescapable part of the human condition, and we all experience stress on different levels and in different ways.

Stress not only causes weight gain, by keeping us up at night but can lower our immune systems making us susceptible to getting sick.
What happens when we feel stress is our bodies ‘fight-or-flight’ (sympathetic nervous system) is activated, reacting to a stressful or perceived stressful event. Notice how I said “perceived stressful event,” because nothing even has to happen for us to activate the stress response. Worrying is a perfect example of this type of stress.

Our bodies produces larger quantities of the chemicals cortisol, adrenaline and noradrenaline, which trigger a series of physical events from higher heart rate, heightened muscle preparedness, sweating, and alertness; all of which help us protect ourselves in a dangerous or challenging situation.

We don’t want to be walking around in a state of this type of stress on a consistent daily basis, because when you are stressed, your body produces cortisol which increases appetite. Cortisol also stimulates the growth and the manufacturing of new abdominal fat cells.

This increase in fat storage increases belly fat. Belly fat is the unhealthiest fat on the body. When cortisol levels are high, serotonin levels are lowered. Serotonin is an important brain neurotransmitter that promotes a ‘feel good’ feeling. Low serotonin causes carbohydrate cravings and depression.

When we feel stressed, many non-essential body functions are also affected and slowed down, such as our digestive and immune systems. This is another reason chronic unmanaged mental/emotional stress causes weight gain, illness and disease.

When we are stressed, the following physical responses happen:

*Stress hormone cortisol released (leading to belly fat)
*Our digestive system slows down
*Immune system goes down
*We do not sleep

The effects of stress on the mind include feelings of anxiety, depression, forgetfulness, mental fog, irritability, restlessness, sadness, fatigue, burnout, and anger.

Which can cause…
1. Eating too much or too little
2. Food cravings
3. Drug and alcohol abuse
4. Relationship problems
5. Rash, poor decisions

Don’t let stress sabotage your weight loss success. Learn to powerfully deal with it using one or all of these proven effective stress busting techniques:

1. Meditation- Studies show that having a daily practice greatly reduces chronic uncomplimentary stress by normalizing blood pressure, reducing tension and perception of stress, helping cope with pain and loss, improving the immune system and greatly increasing concentration and mental focus.

2. Breathe Exercises- These can be as simple as taking ten deep breaths in and out through your nose and can help your body to slow down and greatly reduce stress.

3. Being in Nature- A recent study done in Japan showed that even looking at a picture of nature can greatly reduce chronic stress. Simply placing pictures of beautiful nature scenes at your desk or in your home is a great strategy but even better is getting outside as much as possible to a park, beach, lake or mountain area to decompress.

4. Physical Exercise– Science has now proven that exercise can help you become more resilient to stress. A recent research study conducted by Princeton University has found evidence that exercise actually reorganizes the brain to be more resilient to stress. They also found that physical activity reorganizes the brain so that it’s response to stress is reduced and anxiety is less likely to interfere with normal brain function (Princeton 1).  This new evidence has provided yet another great reason to incorporate exercise into your daily lifestyle. Not only does exercise induce an immediate reduction in stress levels, it is now proven to help recondition our brains to respond better to stressful situations in everyday life and reduce anxiety.

#2 NOT GETTING QUALITY SLEEP

Many people struggle with not being able to fall asleep. In fact, prescriptions for sleeping pills topped 56 million in 2008-up 54 percent from 2004- with over $5 billion in sales in 2010. Not getting optimal sleep can throw off your hormones leaving you feeling hungry, cranky and tired throughout the day.

The main hormones involved are:

Ghrelin, produced in the gastrointestinal tract and stimulates appetite.
Leptin, produced in fat cells and sends a signal to the brain when you are full.
Cortisol, most commonly known as a stress hormone and also regulates appetite.
Insulin, produced in the pancreas and regulates blood sugar.
Growth Hormone, regulates the body’s proportions of fat and muscle during adulthood.


The quality of sleep and the right amount of deep sleep is just as important as the quantity of sleep.When you don’t get adequate sleep, leptin levels decrease; therefore, you don’t feel as satisfied after you eat. Also, a lack of sleep causes ghrelin levels to rise, which means your appetite is stimulated, so you want to eat more. The combination of these two hormones causes overeating because you feel hungry even if you are full.

Sleep loss may interfere with the body’s ability to metabolize carbohydrates which leads to high levels of blood sugar. A rise in blood sugar promotes the overproduction of insulin. This also can lead to the storage of body fat and insulin resistance. Insulin resistance occurs in diabetes.

Articles published in The Journal of the American Medical Association and The Lancet suggest that sleep loss may increase hunger and negatively affect the body’s metabolism, which may make it more difficult to maintain or lose weight.[2]

When you don’t get optimal sleep your body becomes out of sync with its natural sleep-wake cycles or circadian rhythms, which leads to disturbances in hormone regulation.

Abnormal circadian rhythms have been associated with weight gain, obesity, diabetes, depression and many other diseases because of these disturbances.

The most common reasons most people have trouble sleeping is because of stress, consuming too much caffeine, drinking alcohol or not having an ideal sleep environment. Usually it’s a combination of a few of these factors.

If you’re drinking excessive amounts of coffee and having a few drinks in the evening, cutting back on both of these practices is a good place to start. 

#3 SALAD SABOTAGE

First congrats on choosing to eat a salad. The #1 missing food in the American diet today is greens. But when it comes to a salad, you must be a savvy salad connoisseur to make sure that your salad isn’t packing on as many calories as the bacon cheeseburger you just chose it over.

The challenge with salad is to not load it up too much with toppings and heavy dressing, while not making it so skimpy that it will leave you with lingering hunger. You want to feel full, satisfied and energized after eating a salad, not like you want to eat your hand.

The salad sabotage doesn’t happen in the leafy greens or the raw vegetables that are added.

The sabotage occurs in two specific areas:

1. Using too much or the wrong kinds of dressing

Beware! Most commercial dressings are loaded with oil, fat and sugar. It’s super important to read the labels of the salad dressings you buy and when you’re ordering a salad at a restaurant, ask for a lite dressing on the side so you can decide how much goes in. The best way is to just make you’re own salad dressing.

Note: One tablespoon of oil is about 120 calories. One tablespoon of dressing doesn’t go that far on a big salad.

2. Be mindful to not over do it with toppings

 

Adding toppings to a salad not only adds variety but it adds bulk to the salad, helping to leave you feeling satisfied. This is good. But the trick is to add toppings in layers and to be mindful which ones are more calorically dense–contain more calories and not to over do it on these toppings.

The main topping to watch out for is cheese, which is both high in calories and fat. Nuts are also high in calories and fat, but contain much healthier fats than cheese. Nuts are both healthy and filling so using just a small handful will help fill you up and stay full.

Stick to topping your salads with mostly vegetables and 1-2 servings of a lean protein such as beans, eggs, organic animal protein, tofu, nuts and seeds.

I hope these 3 weight loss strategies help you to naturally lose weight to experience how good your body is designed to feel. True healthy weight loss addresses the lifestyle factors that get out of balance and lead to overeating in the first place. Food can never fill what’s missing in your life.

True sustainable weight loss happens when you’re aligned with yourself, when you’re happy and fulfilled.  

 

 

 

 

 

 

_______________________________________________________________________________________________________________________________

Resources:

[1] http://www.livestrong.com/article/1011805-build-salad-like-boss/

[2] https://valheart.com/the-5-biggest-mistakes-that-sabotage-fat-loss

[3] https://www.devinburke.com/weightfreedom  

The Difference Between “Weight Loss” and “Healthy Weight Loss”

Experience Weight Freedom (5)

Each year thousands of new diet books are published, new weight loss pills, powders and medications created all in an attempt to fulfill the growing weight loss demand.

Worldwide obesity (abnormal or excessive fat accumulation that may impair health) has more than doubled since 1980.

According to the Institute for Health Metrics and Evaluation, nearly one-third of the world’s population is now obese or overweight and nearly two thirds of Americans are overweight, and one third obese.

The world is experiencing an epidemic.

But what most people don’t realize is that there is a difference between weight loss and healthy weight loss.

We have been duped to believe that weight loss and healthy weight loss are one and the same. This couldn’t be further from the truth.

Weight loss is simply the act losing weight by any means possible. This can be accomplished from not eating, taking synthetic appetite suppressants, chemical weight lose pills and injections, liposuction and manipulation of one’s caloric intake temporary such as going on a liquid diet.

Yes, these weight loss solutions do work and some of them work fairly well, but they work at the expense of your health and vitality and are temporary solutions.

These quick weight loss solutions address being overweight as a “symptom” but never address it at its root causes.

Quick weight loss methods lead to an endless cycle of weight loss and weight gain. Have you jumped from diet to diet?  Weight loss program to weight loss program? Searching for the next “miracle weight loss solution” that will finally “fix” you once and for all.

The truth is that treating a symptom will never heal the root cause. In order to make weight loss stick the root cause of the weight gain must first be address.

Life in the 21st century has programmed us to want everything at the snap of a finger.

So we are marketed and sold “quick” solutions; “8 minutes in the morning to the perfect body”, “quick weight loss”, “lose 20 lbs in 20 days with this miracle pill”, “1 minute to a sexy stomach” etc.

Savvy weight loss marketers and publishers prey on the pain of those looking to change the way they look and feel by creating an illusion that healthy weight loss is easy.

Healthy weight loss isn’t easy, but it can be simple, fun and rewarding.

Healthy weight loss is losing weight in a natural sustainable and permanent way and the truth is, it’s not “easy”. Although “easy” is very subjective to the individual, easy to most people means not having to do that much work to accomplish a goal or task.

Treating the root cause of being overweight or obese isn’t “easy”. It takes work, commitment and at times can be uncomfortable but it can also be empowering because healthy weight loss is more than just about losing weight

It’s about reconnecting and creating freedom in your body, discovering your passions, reigniting your relationships, accelerating your energy, and living a fully engaged vibrant life.

Healthy weight loss addresses the lifestyle factors that get out of balance and lead to over eating, using food as pure entertainment or to try a fill what’s missing in your life. The truth is food can never fill what’s missing in your life.

Have you ever used food as a substitute for other things you want in life but were too afraid to take action on? Do you use food to manage your emotions or as a reward? Do you eat when you feel lonely, bored, anger or stressed?

If you’re overweight or obese the answers to these questions is most likely yes. The answers to these questions also hold the keys to healthy weight loss. In order to change or shift something that’s out of balance, that something must first be in your awareness to be shifted.

Often times these feelings, frustrations and patterns are subconscious or have become so routine that we lose touch with them and they become automatic.

To experience healthy weight loss or what I like to refer to it “weight freedom” you must address the root mental and emotional issues that lead to eating too much and the wrong kinds of foods. Without addressing the emotional root causes for why we do, what we do, true lasting change can never occur.

To do this type of deep inner work takes a strong desire to change, an openness, and the courage to be vulnerable. Simply put, doing the inner work, yields amazing outer results…results that are real and that last.

Steps to Weight Freedom:

  1. Recognizing your unresourceful pattern. What situations, people or circumstances in your life lead you to overeat? Where do you feel powerless, out of control, worthless, afraid, and uncertain? What do you consistently focus on that is outside of your control? Honestly answering these questions will bring to the surface inner conflicts that need to be shifted to healthfully lose weight.
  2. Powerfully dealing with these inner conflicts. A good coach or therapist can help with this process. Working through deep inner conflicts can be challenging and scary but the end result by far outweighs the work in moving through them.
  3. Replacing bad habits (emotional eating) with good habits (taking a walk, breathing, reading a book, finding a passion project, starting a new relationship) this step only lasts when step one and two have been taken.

Often times people try to jump right to step three and are only successful for a short period of time until they fall back into their old patterns.

My hope is that this article has connected you with a clear path to truly take the necessary action to healthily and joyfully achieve your ideal weight.

The power to reclaim your weight and health rests in your hands.

There’s no greater satisfaction than seeing, feeling, and experiencing daily incremental improvement in your health and knowing YOU were the one responsible.

Healthy weight loss is possible. Think about all you’ll gain as a result letting go of the inner conflicts that have been unnecessary weighing you down for years.

Don’t believe the weight loss hype, do the inner work, change your lifestyle and experience how good your body is designed to feel….experience weight freedom.

After studying over 100 dietary theories, and hearing the frustrations of many clients, friends and family about their frustrating experience with diets and quick weight loss programs, and after helping many women holistically lose weight and keep it off, I’ve come to realize that there isn’t a “quick-fix” to weight loss because we aren’t broken.

Savvy marketers will try and sell their magic weight loss pills, potions and diets but the true healthy weight loss is and always has been an inner game that takes dedication, commitment, time and support. 

Discover the 6 “No-Diet” Secrets to Permanent Weight loss:

In the guide I share…

  • The 3 biggest lifestyle mistakes dieters make and how to avoid them with ease.
  • What foods burn belly fat and 18 easy to make delicious fiber rich protein dense breakfast recipes.
  • How stress is affecting your weight loss success and 4 effective techniques to powerfully deal with it.
6 no-diet secrets to permanent weight loss

Click here to get the FREE Guide