Putting It All Together
a. Weight loss is tied primarily to calorie intake, with food choice coming as a secondary factorb. Weight loss is also tied to three big "hidden" factors:
i. Chronic inflammationii. Insulin Resistanceiii. "Clogged" Liver (and poor detoxification/fat breakdown as a result)
c. Longevity is tied to equally to calorie intake and food choice (and the 3 hidden causes of weight loss).d. This isn't to say that food choice is not that important for weight loss, but it is to say that just substituting chicken for beef, or having brown rice instead of white rice, or eating the next new "health food" will not magically help you lose weight.e. You MUST be in a calorie deficit to lose weight i.e. taking in less calories than you burn, without going too low.f. To have both weight loss and longevity (a worthy goal, if you ask me), focus on the big three:
i. Smart Nutrition (eat healthy most of the time)ii. Natural movement (at least 3x per week plus walking for best results)iii. Reduce Stress and Manage Toxins
a. Eat like this:
i. Zero processed foods.ii. Moderate amounts of healthy fat.iii. Sufficient amounts of all-natural protein.iv. Nutrient-rich carbohydrates, soaked, sprouted (and sometimes fermented).v. Cultured and fermented foods
b. Move like this:
i. Nearly every culture of 100+ year old inhabitants incorporates daily movement, up to 10,000 steps of daily walking.ii. You can also reach this amount of steps in 45-60 minutes of any light/moderate activityiii. For best results, try to do formal exercise for about 45 minutes, 3x per week
1. Use compound movements like squats, chin-ups, various presses, lunges, and other exercises that use many muscles at once2. On your off-days try to get in some light activity or at least go walking.3. Both of these activities will ensure you maintain lean muscle on a diet, while improving virtually all health markers
iv. At a bare minimum, get in 20-30 minutes of movement 3x per week.
c. Rejuvenate like this:
i. All traditional, long-living cultures frequently used herbs and plant extracts taken straight from nature
1. This keeps the mind sharp, body fit and vital organs cleansed and functional for the long term.
ii. De-stress and laugh daily.
1. The sense of family, community, laughter and openness on the Greek island of Ikaria is the biggest factor in life spans which reach to be over 100 years old in many cases
a. Remove the following foods for best results:
i. Excess sugar and refined, chemically-laden processed foodsii. Industrial/seed oils that are high in Omega-6 fatty acidsiii. Gluten and wheat (for those who are intolerant). Wheat is the bigger offender.iv. Commercially-raised, feedlot meat and farmed fishv. Low intake of Omega-3 fatty acidsvi. Lack of exercise (whether formal gym workouts, or even daily walking)vii. Too little sleepviii. Too much stress and not enough relaxation/"me" timeix. Poor gut health (due to toxin/chemical-heavy foods)
b. Do a low-carb, starch-free "Insulin Reset" period to decrease insulin resistancec. Only when fat loss has stalled for a prolonged period, do a "Leptin Reset" (weekly "re-feed" days) to decrease leptin resistanced. Use a synergistic blend of herbs, vitamins and minerals to steady blood sugar, detoxify the liver, and stop inflammation in its tracks.
i. Take 1 capsule of the InvigorateNOW blend with a fat-rich meal.
a. Eat "clean" 80-90% of the time.b. Eat junk food/cheat foods 10-20% of the time.c. Use the formulas in this book or in the calorie calculator to determine you optimal calorie and nutrition needs for weight lossd. Eliminate or reduce all source of anti-nutrients and allergens
i. Remove gluten and wheatii. Remove sources of lectin and phytic acid (unless you soak/sprout/ferment the food)iii. Remove soy (unless fermented)iv. Remove non-cultured dairy (a.k.a. milk)
e. Avoid diet fads like zero-carb, very low fat, vegan, very low calorie, etc.
i. They do not facilitate proper education around nutrition for weight loss, setting you up for disaster once you inevitably face a plateau.ii. They also starve the body of nutrients it needs for proper longevity and disease-prevention
f. Don't eat soy unless it's organic and fermented
i. This means, if you'd like to have soy, only have unprocessed miso, tamari, natto, tempeh, whole soybeans, or edamame in shells
g. Avoid foods with GMOs (genetically modified organisms)h. Drink water. Thirst is often mistaken for hunger. Have a glass of water when you woke up and drink a glass at least every other hour. Try to drink your bodyweight in ounces of water every day (if you weigh 150 lbs, have 150 oz. of water).
a. Get roughly .8 grams per pound of bodyweight (less if obese, more if lean and/or weight training)b. After weight loss is accomplished, maintain weight/longevity with about 15% of calories as protein.c. Eat only natural meats, fish, natural plant foods, and artificial-ingredient free protein powders
i. Buy grass-fed/pasture-raised meats and wild-caught fish
d. Eat at least 1/2 (but preferably 3/4) of your protein needs from whole food sources, and get the rest from a protein shake. I recommend Biotrust Low-Carb.
a. In Phase 1 (Insulin Reset), get 50 grams of carbs if you're female and 75 grams if you're male.b. In Phase 2 (Primary Fat Loss), after calculating protein intake and fat intake (30% of diet), eat the rest as carbsc. In Phase 3 (Leangevity/Maintenance), get roughly 25-30% of your diet from carbsd. Stick to natural starches such as rice and root vegetables.
i. Also try gluten/wheat-free starches and fermented or sprouted breadsii. Have beans/lentils and brown rice if you can soak/sprout them to reduce toxin loads.iii. Avoid: white bread/white flour, wheat bread, pastas, and other cereals/grains (don't be fooled by their smart marketing)
a. Fat doesn't make you fat. Poor nutrition, "bad fats", high toxin intake, and lack of exercise does.b. Remove industrialized fats that are high in Omega-6 content
i. Polyunsaturated, high Omega 6 fats (NOT sugar) is one of only 2 factors of American food consumption that has increased in the last 50 years, corresponding with the rise in obesity.
1. The other factor is a roughly 500 calorie rise in daily intake, that is also be tied to the increase in Omega-6 intake.
c. Get fat from natural grass-fed/pasture-raised meats and fishd. Also, have healthy, low Omega-6 oils.
i. Best: Have coconut oil/coconut milk, butter/ghee, palm kernel oil, etc.ii. OK: Have olive oil, palm oil, avocado oil, etc. (only cook with these on low/medium heat)iii. Avoid: Soybean oil, corn oil, safflower oil, sunflower oil, peanut oil, canola oil, vegetable oil
e. Have cultured, preferably grass-fed dairy (get rBGH-free dairy, if not grassfed/ organic)
i. No milk (the milk sugar/lactose can stimulate insulin and allergies)ii. Have greek yogurt, kefir, butter, cream, some cheese, etc.
a. Eat dark, leafy green vegetables (spinach, kale, romaine lettuce, etc.)b. Eat cruciferous vegetables (broccoli, cauliflower, etc.)c. Eat starchy, root vegetables (sweet potatoes, yams, squash, etc.)d. Eat fruits that are in-season in your area, and preferably buy them at your local farmer's markete. Eat 2-3 pieces of fruit a day. This fills up liver glycogen to support long-term health, without some of the possible negative of very high fructose intake.f. Eat organic if you will be eating the skin
a. Prepare "batch meals" 1 or 2x per week for breakfast, lunch and dinner.b. Split these meals into Tupperware, bring them to work, and just warm them up for each meal.c. Keep a glass Pyrex container to transfer food into, for microwave use. Otherwise, simple Tupperware/plastic containers can leech chemicals into your food when heated.d. Switch up the foods every week or two for varietye. If you fail to bring a meal on a rare occasion, have a "fast-food" meal that you can count calories for (I prefer Subway or Chipotle, both of which post their nutrition info in the stores and online)f. Try to prepare meals on low heat or cook them with water-based methods (as opposed to grilling, frying, or otherwise "browning" the food) to reduce formation of Advanced Glycation End products (AGEs)g. "Hack away at the unessential"
i. Track spending and cut out unnecessary expensesii. Don't watch the news. Get important info from friends/colleagues. Spend that free time to work on things that make you happy.iii. Cut out binge TV watching. Just watch your favorite show for 30 minutes, help you reach those goals/dreams that you pushed to the backburner.(Wanna learn guitar? Build a business? Write a story? Just do it.)iv. Keep only your quality, comfortable clothing and get rid of the stuff you don't wear. Give them to people who need it more than you do.
Copyright 2015 InvigorateNOW. All rights reserved