Diet
Take charge of your diet by meticulously tracking your food and mastering your daily macros. Revisit our conversation to refresh your memory on the macronutrient recipe for success. This understanding will empower you to make informed choices and enable me to provide more personalized assistance, fostering a sense of capability and control.
Are you eating enough? Are you consistently getting enough fuel? Can you confidently stick to the plan, or is this difficult? Re-read the Diet Guidelines pdf I sent, which contains essential facts and tips to help you stay on track with your diet and health goals.
Consider a gradual increase if you find it challenging to consume enough protein or have been on a low-protein diet for a while. Adding 10-20 grams to your daily intake for a week at a time can make a significant difference. This guidance is here to support you and guide you toward your health and wellness goals.
Quality protein sources are important, and proper breakdown is essential. Meats, poultry, seafood, protein powders, legumes, and non-meat proteins can be challenging to digest. Eat slowly, chew well, and take digestive enzymes; Swetish Bitters and apple cider vinegar will assist you in proper protein breakdown.
Consider temporarily eliminating all dairy products from your diet for approximately two weeks. This change can significantly reduce inflammation and provide your body respite from pasteurized food, benefiting your health and wellness. It's a small step that can bring about significant positive effects, offering you a sense of confidence and reassurance about the benefits of dietary adjustment.
Eat primarily natural carbs from vegetables and limit fruit intake. Stick to berries and small servings of lower-glycemic fruits to limit sugars from fructose—Tally up the carb count in your macros.
Remember to include quality fats in your diet. These include butter, ghee, olive, avocado, coconut oils, nut butter, and raw nuts and seeds. They are essential for your overall health and well-being.
Try taking Optimal Aminos or another Essential Amino Acid supplement. Five tablets will increase your protein intake by 15 grams. Take them on an empty stomach for 25 minutes before eating. You may also take them during a more extended fasting period.
If you tolerate grains, eat them in moderation and only in whole-grain forms like boiled quinoa, buckwheat, and amaranth. Some of us occasionally, do fine with a small portion of whole grains—Tally up the carb count in your macros.
Use nut milk or creams with no added sugar or additives, and watch for increased inflammation when consuming them.
Eat in feeding windows that allow you to enjoy a full meal. Your window will be approximately 1 ½ hours, consisting of a meal and a snack that fits your macronutrient needs. Remember to plan and choose wisely so you do not need a snack. Snacking will increase your insulin and prevent fat loss.
Intermittent Fasting
Fasting will be different for everyone. If you are tired, often hungry, and lack energy, you will want to limit the amount of intermittent fasting and slowly increase your fast as your body heals. Start with a 12-13-hour fast daily.
If you regularly practice IF, try changing your routine and not fasting the same way daily. Your body does best by changing it up.
Eat breakfast occasionally.
On occasion, fasting later in the day is necessary. Studies show that eating earlier offers better insulin and glucose control.
Work up to a 20-36 hour fast once a week or monthly to unlock fat loss and keep your body guessing.
Exercise
Get moving. Walking and being active is essential to health and longevity.
Strength training to build and maintain muscle. Start with a 20-30 minute beginner class at least 2-4 days a week. Increase your weights with consistent workouts.
Mix up the type of exercise and try new things to keep your body guessing and keep your brain alert.
Working out, sweating, and breathing will increase endorphins and make you happier.
Mindset
Remember, your mindset and attitude are critical to your success. A positive outlook and a belief in your ability to make positive changes can significantly impact your health and wellness journey. So, stay focused, stay positive, and keep moving forward. Your mindset is a powerful tool that can keep you motivated and optimistic.
Decide to succeed.
Ditch th' ‘T'Y’ an' ‘D',’ even if imperfect.
Progress takes time, and aging slows down our ability to heal. Fat loss also takes time, effort, and understanding. Be kind to yourself and commit to consistency.
Focus on one step at a time and feel good about doing that one thing. Then, move on to the following positive change.
Reach out and schedule a ½ hour check-in with me to clarify and continue learning the following steps to aid your success. Many times, there are multiple factors at play other than diet, exercise, and IF. We can look at your bloodwork and find root causes to help you unlock the keys to lasting success.
Comments