Episode 23: Small Changes Part 2

10 Simple things that can kick-start your Weight Loss and overall health

Small Changes Part 2

Often, the task of losing weight seems like so much work you might think it is impossible. But it’s not!  In fact, sometimes some small, almost insignificant changes can add up to big changes in your weight and health. If you are someone who is resistant to change yet you know you need to make improvements in the way you live, small changes might be your best approach to healthy weight loss. Baby steps might take you longer to reach your goal than if you dive in head first and make huge changes to your diet and exercise schedule. But you can still get there by taking baby steps.

In the long run you have to be honest with yourself.  If you make drastic changes, will those changes stick over the long term or are you more likely to rebound back to your old ways?  If the latter is true for you, then you should try to slowly develop good habits by making small yet productive changes that don’t excessively impact your usual routine. Once those changes have become habit (and this can take some time) you can make more small changes and get more benefits from those changes.

Some small changes that can add up to big improvements in your weight and health include:

•    Drink more Water
•    Reduce Stress
•    Get better Sleep
•    Weight-bearing Exercise
•    Increase your Activity Level
•    Be mindful of your Beverages
•    Test and fix your sluggish Metabolism
•    Listen for more!

In this podcast we will discuss each of these changes and how they impact your ability to lose weight. We will also show you some easy ways to start implementing these changes into your daily routine with very little effort. This could be the start of something big for you.
Enjoy!!

Here’s the 10 minute workout Aimee tried:

10 minute full body workout for beginners using only your body weight:
1 minute each:
squat
plank
reverse lunges (step back)
pushups
back extension Y (lie on the floor face down, raise arms up and out in the shape of a Y)
squats with knee lift
plank- elbows to hands up and down
reverse lunges- w rotation into front leg
pushups with alternating hand in front
back extension YTI

Dr. Webster mentioned the Metabolic Profile  and the Metabolic Profile Plus Digestion that can tell you which nutrients your body may need and not be absorbing properly.

Thanks for listening to the Weight Loss Dictionary Podcast! We would love it if you would share our podcast with your friends!

Click here to Subscribe to Podcast on itunes!

Intro song: It’s Time by Big Sandy and His Fly Rite Boys
Outro song: Take My Mind Far Away by Joshua James Hunt

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Episode 22: Small Changes Part 1

10 Simple things that can kick-start your Weight Loss and overall health

Small Changes

Often, the task of losing weight seems like so much work you might think it is impossible. But it’s not!  In fact, sometimes some small, almost insignificant changes can add up to big changes in your weight and health. If you are someone who is resistant to change yet you know you need to make improvements in the way you live, small changes might be your best approach to healthy weight loss. Baby steps might take you longer to reach your goal than if you dive in head first and make huge changes to your diet and exercise schedule. But you can still get there by taking baby steps.

In the long run you have to be honest with yourself.  If you make drastic changes, will those changes stick over the long term or are you more likely to rebound back to your old ways?  If the latter is true for you, then you should try to slowly develop good habits by making small yet productive changes that don’t excessively impact your usual routine. Once those changes have become habit (and this can take some time) you can make more small changes and get more benefits from those changes.

Some small changes that can add up to big improvements in your weight and health include:

•    Drink more Water
•    Reduce Stress
•    Get better Sleep
•    Weight-bearing Exercise
•    Increase your Activity Level
•    Be mindful of your Beverages
•    Test and fix your sluggish Metabolism
•    Listen for more!

In this podcast we will discuss each of these changes and how they impact your ability to lose weight. We will also show you some easy ways to start implementing these changes into your daily routine with very little effort. This could be the start of something big for you.
Enjoy!!

Aimee's Switchel Recipe

Switchel is an Old Amish drink which is like their form of natural gatorade drank during haying.
It’s full of antioxidants, electrolytes, boosts your immune system and  helps control weight.
It’s a very soothing and calming tea and helps your body relax and ready itself for sleep!

Aimee’s Recipe for Switchel:

Cut about a 1/4 cup of ginger root and turmeric root into small pieces and boil in filtered water until water turns rust color

Fill 2 mugs up with the boiled ginger and turmeric water

Juice one lemon and split evenly between mugs

Add 1 tsp. of Apple Cider Vinegar to each mug

Add 1 tsp. of Raw Honey to each mug

Add ice if desired

Enjoy with your loved ones!

Dr. Webster mentioned CatecholaCalm. A unique formulation specially designed for the ever-increasing number of “burned-out” anxious patients suffering from a unique combination of low cortisol and elevated catecholamines (epinephrine and norepinephrine).

Thanks for listening to the Weight Loss Dictionary Podcast! We would love it if you would share our podcast with your friends!

Click here to Subscribe to Podcast on itunes!

Intro song: It’s Time by Big Sandy and His Fly Rite Boys
Outro song: Take My Mind Far Away by Joshua James Hunt

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Episode 21: How to Reduce Stress and Lose More Weight‏

reduce stress and lose more weight

Stress is important. Stress prepares you to survive an attack or dangerous situation by increasing the available energy to our arms and legs. This allows you to engage in the “fight or flight” response so you can either fight for your life or run for your life. This is pretty important when someone is trying to hurt you or something is trying to eat you!  Without the stress response your ancestors very well might not have survived the dangerous world in which they had to live.

But today, too much stress can be about as dangerous to your health as the absence of stress would have been to your distance relatives. The way the stress response prepares you for “fight or flight” is by increasing your blood pressure, increasing your blood sugar, increasing your triglycerides, increasing your cholesterol, increasing your heart rate, and increasing the blood flow to your arms and legs. Stress also causes decreased blood flow to your vital organs, decreased muscle tissue, and a decreased ability to relax, sleep, reproduce, digest, absorb nutrients and think critically. In other words, stress causes a bunch of things that we consider unhealthy and decreases a bunch of things that are healthy.

So the key to stress is balance. When you are in danger, you want stress to help save your life. But most of the time you need to try to avoid excess chronic stress, or at least manage your stress levels, if you want to stay healthy.  In this podcast we will discuss the dangers of stress (fatigue, insomnia, depression, anxiety, more) and how excess stress can make weight loss difficult. We will also discuss several great techniques for reducing and managing chronic stress so that you can improve your overall health and lose unwanted body fat.

If you are interested in the product we talked about called Insomnitol.

Thanks for listening to the Weight Loss Dictionary Podcast! We would love it if you would share our podcast with your friends!

Click here to Subscribe to Podcast on itunes!

Intro song: It’s Time by Big Sandy and His Fly Rite Boys
Outro song: Take My Mind Far Away by Joshua James Hunt

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Episode 20: Improve Digestion and Lose More Weight

improve digestion

Poor digestion can make you miserable. It can leave you bloated after meals and feeling heavy all day long. Those with acid reflux can tell you how painful it can be. And those with diarrhea or constipation will do almost anything to be regular. No doubt the direct symptoms of poor digestion can make you miserable. But digestion can also have a big impact on your metabolism and your ability to lose weight.

Some people don’t produce enough stomach acid and/or digestive enzymes to adequately breakdown their foods. When this happens you are unable to absorb all of the important nutrients that drive your metabolism. You might feel low energy and eventually start to gain weight if you don’t produce enough digestive “juices” to properly digest your food. And contrary to what you might have heard, those who produce too little stomach acid often experience heartburn or acid reflux.

Another common digestive issue is dysbiosis, which is a term that refers to an imbalance in the gut bacteria. You are supposed to have between 100-600 trillion beneficial bacteria in your GI tract that do more than just aid in proper digestion. When the bacterial balance gets disturbed (too many bad bacteria and too few good bacteria), this dysbiosis can lead to weak immunity, poor bone health, yeast overgrowth, nutrient deficiencies, insulin resistance and weight gain. In fact, a recent study out of Yale and published in the journal Nature outlines exactly how dysbiosis causes weight gain. We will discuss this new information and how to improve your digestion in this podcast episode.

The Metabolic Profile plus Digestion provides all of the insight into the metabolism as the Metabolic Profile with the addition of antioxidant status and gut bacteria balance.

Thanks for listening to the Weight Loss Dictionary Podcast! We would love it if you would share our podcast with your friends!

Click here to Subscribe to Podcast on itunes!

Intro song: It’s Time by Big Sandy and His Fly Rite Boys
Outro song: Take My Mind Far Away by Joshua James Hunt

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Episode 19: Our weight loss struggles could be linked to this common material that is in every home

recycled-plastic-bottles by Ian L

Plastics are a regular part of modern life. We drink from plastic bottles and cups. We eat with plastic spoons and forks. We even drive cars that are made more and more of plastic panels and pieces. It’s safe to say that plastic is here to stay. But it is also becoming clear that plastics are also making you fat, or at least making it far more difficult for you to stay lean.

The compound BPA has become one of those new buzz words in health conscious circles. BPA-free plastic products have mistakenly gained a similar reputation to gluten-free baked goods as healthy alternatives to their BPA and gluten laden counterparts. But it’s just not that simple.

In this podcast we will discuss another compound in plastic that seems to be just as bad as BPA when it comes to promoting obesity and metabolic disorders such as diabetes. We will also teach you some of the most important places to avoid exposure to BPA and other harmful compounds found in plastics. Avoiding these compounds could make the difference between being lean and obese.

How to Reduce exposure to BPA, BBP and other toxins in plastic:

1- Store foods in glass or ceramic containers.

2- NEVER heat food in plastic!

3- NEVER EVER microwave food in plastic!

4- Rather than canned foods, choose fresh or frozen options or items in glass jars.

5- If you install new carpet, utilize an air filter that filters fumes or use lots of plants in your home or office.

6- Metabolic profile to test for your toxic levels.

Thanks for listening to the Weight Loss Dictionary Podcast! We would love it if you would share our podcast with your friends!

Click here to Subscribe to Podcast on itunes!

Intro song: It’s Time by Big Sandy and His Fly Rite Boys
Outro song: Take My Mind Far Away by Joshua James Hunt

Episode 18: What can your Eyes, Tongue, Hair, Skin and Nails tell you about your Metabolism?

What can your Eyes, Tongue, Hair, Skin and Nails tell you about your Metabolism?
The appearance of your eyes, tongue, hair, skin and nails can
tell you a lot about your general health and give you clues about
your metabolism and your ability to lose weight. In this podcast
I will discuss what normal looks like and I will give some examples
of why your tissues might not look normal. Some of the reasons may
surprise you!

Eyes
– if whites are yellow
– if whites are blue
– if whites are red
– pale inside eyelids
– dark circles especially under the eyes

Tongue
– white coating on top
– split down the middle, “scallops” on the sides or red bumps on top

Hair
– dry, frizzy
– thinning
– hair suddenly becomes soft

Skin
– dry elbows/ knees
-“chicken bumps” on backs of arms
– rash (eczema) on back of hands
– rash on palms
– dark brown spots

Nails
– ridges
– white spots
– slow “refill” time, but turn pink
– blue nail beds
– black spots/streaks (THIS IS BAD!!)

Thanks for listening to the Weight Loss Dictionary Podcast! We would love it if you would share our podcast with your friends!

Click here to Subscribe to Podcast on itunes!

Intro song: It’s Time by Big Sandy and His Fly Rite Boys
Outro song: Take My Mind Far Away by Joshua James Hunt

Episode 17: 10 ways the grocery store tricks you into buying foods that make you FAT! (continued)

grocery store trickery

Food companies want to sell their products and marketers have figured out a few ways to trick you into buying their food. It’s not all based on deception though. If I were selling nutrient dense kale that has 50% more vitamin C than ordinary kale, I would advertise that fact and you would probably appreciate knowing it. But there are other ways to promote “truths” about a product that might make it appear much more healthy than it really is. And in some cases, you can be fooled into buying a fattening and harmful food all the wile thinking you were doing something good for your body (and waist line).
In this podcast, we will discuss ten common food claims that should make you think twice before buying. A couple of them might really surprise you!

“Made with…….”
“Organic”
“Gluten free”
“Low-fat or fat-free”
“Low calorie”
“All natural” or “Natural flavors”
“Fortified” or “high in…….”
“Vegan”
Agave Nectar
Alkaline water

Click here to Subscribe to Podcast on itunes!

Intro song: It’s Time by Big Sandy and His Fly Rite Boys
Outro song: Take My Mind Far Away by Joshua James Hunt

Episode 16: 10 ways the grocery store tricks you into buying foods that make you FAT!

grocery store trickery

Food companies want to sell their products and marketers have figured out a few ways to trick you into buying their food. It’s not all based on deception though. If I were selling nutrient dense kale that has 50% more vitamin C than ordinary kale, I would advertise that fact and you would probably appreciate knowing it. But there are other ways to promote “truths” about a product that might make it appear much more healthy than it really is. And in some cases, you can be fooled into buying a fattening and harmful food all the wile thinking you were doing something good for your body (and waist line).
In this podcast, we will discuss ten common food claims that should make you think twice before buying. A couple of them might really surprise you!

“Made with…….”
“Organic”
“Gluten free”
“Low-fat or fat-free”
“Low calorie”
“All natural” or “Natural flavors”
“Fortified” or “high in…….”
“Vegan”
Agave Nectar
Alkaline water

Click here to Subscribe to Podcast on itunes!

Intro song: It’s Time by Big Sandy and His Fly Rite Boys
Outro song: Take My Mind Far Away by Joshua James Hunt

Episode 15: Speed Up Your Metabolism

Get Active

Is weight loss purely a matter of eating less and exercising more? Or are there ways to speed up your metabolism so that you lose more than what you normally would by limiting calories and huffing away in the gym?  If you talk to experts, most (but not all) will agree that yes you can increase your metabolism but most believe that it can only be done using potentially harmful stimulants. But my research has clearly uncovered evidence that you can boost your metabolism and do so without causing harm to yourself.

There is usually a right and a wrong way to do most things and boosting the metabolism is no different. There are lots of synthetic and even natural stimulants that cause your metabolism to increase. The problem is they also cause other things like your heart rate and blood pressure to increase. With heart disease being one of the leading killers today, anything that artificially cranks up your cardiovascular system is likely NOT GOOD! Illicit street drugs like meth and cocaine are in this category of stimulants but so are the recently popularized “fat-burners” like ephedra and PPA. They rev up the metabolism but they also cause hypertension, heart attacks and strokes! Even excess amounts of caffeine, which has recently replaced ephedra and PPA in some popular name brand weight loss drugs, has been shown to potentially increase the heart rate to dangerous levels. Let’s look at ways to speed up your metabolism without potentially putting you in the hospital, shall we!

The analogy of the coal burning power plant is a good one to understand the four ways we can increase our own metabolism. If there is something broken inside the power plant it must be fixed first. There is no way to efficiently and maximally generate energy if the machinery designed to do so is broken. Once everything is repaired you would make sure it is working well. A machine might not be broken but it might be running poorly. Maybe it needs to be oiled or perhaps some loose wires need to be secured in order for the machine to work its best.  Only when all of the machines are working at their peak performance levels can you crank up the lever on power production.  But what if that isn’t enough?  When the power plant is running at full speed and maximum efficiency yet you still need to generate more energy, what do you do?  In that situation the solution is simply to build another power plant which can double your potential energy output.

The metabolism works exactly like an electrical power plant in virtually every way.  In today’s podcast I will discuss the ways you can fix the broken machinery in your metabolism, optimize its function and then crank up the heat of your fat burning furnace. This can be done through the synergistic combination of metabolic nutrients such as EGCG, Hesperidin, Naringin and more. If that’s not enough, I will also show you how it is possible to build an “extra power plant” inside your cells to raise your fat burning ceiling.

This Fat Loss combo package helps you convert fat into energy more efficiently.

This FAT LOSS COMBO PACKAGE includes:
1. Thermo-EFx 60 capsules
2. Mito-PQQ™ 60 capsules
3. Mitochondrial NRG™ 120 capsules

The Metabolic Profile provides a view into the body’s metabolic processes and the efficiencies of the metabolism. Identifying metabolic problems with detoxification, nutrient deficiencies, gut imbalance, neurotransmitter breakdown or oxidative stress allows for customized nutritional interventions. Targeted treatment can help optimize the metabolism and lead to improved energy, weight loss and well being.

Click here to Subscribe to Podcast on itunes!

Intro song: It’s Time by Big Sandy and His Fly Rite Boys
Outro song: Take My Mind Far Away by Joshua James Hunt

Episode14: Eating Sugar (NOT Fat!) makes you Fat

skull plate

When I was in college in my early 20’s maintaining a healthy diet and weight was a struggle. Most of the struggle had to do with the fact that I knew next to nothing about nutrition. I loved the sport of body building so what little “knowledge” I had about nutrition primarily came from the muscle mags. At the time in the 1990’s they were still promoting the bodybuilding diets of the 70’s and 80’s which said to lose body fat you had to eat less fat. PERIOD!  It seemed so logical at the time. Fat makes you fat, protein puts on muscle and carbs give you energy.  But if that were true then why did I feel so bad?  Why did I feel like I needed to sleep constantly? I got plenty of sleep at night and I exercised regularly. Shouldn’t I be energized since I ate all of these energy providing carbohydrates and sugars? And shouldn’t I be lean since I was eating low amounts of dietary fat?  But that wasn’t the case. I could barely stay awake in class even after 8 hours of good sleep the night before and my belly was slowly getting fatter!

No matter how hard I worked out things didn’t get better until I read a bodybuilding book called “The Anabolic Diet” by Dr. Mauro Di Pasquale. In his book Dr. Di Pasquale outlined an idea that had never occurred to me: eating sugar (not fat) makes you fat. To understand why you simply have to understand the first step of my Fat Loss Model which was discussed in Episode 13. Sugar not only halts the first step (Liberate), it reverses it and causes you to rapidly store body fat.  It does so for three primary reasons: 1- extra sugar means extra calories which will generally help you pack on pounds no matter what type of excess calories you consume. 2- When you have a lot of sugar in your system (from the sugar you have eaten) you will always try to burn that sugar before you will dedicate any energy to burning body fat. Excess sugar is too dangerous to allow it to stick around. And 3- When you eat excess sugar you release a hormone called insulin which is a perfect fat storage hormone. So if you want to become fat, the easiest way is to eat a bunch of excess sugar. You will pack on the fat and feel like crap just like I did when I was a young adult. It is interesting to note that eating fat does not make you release the fat storing hormone insulin. So that is partly why when you switch to a low carb/high fat diet (Atkins, Paleo, etc.) that you can lose body fat.

It’s important to understand that “sugar” refers to more than just added table sugar. Anything that contains starch will quickly turn into sugar after it is ingested. This includes wheat, corn, potatoes, rice and other grains and carbs. So it’s really all carbs (especially refined carbs) that are the culprit. Even fruit juice can cause weight gain due to excess sugar, even though it is natural sugar. Sugar is sugar and all sugar makes it tough to lose weight. But still, some sugars are even worse than others. The worst being the syrups like high fructose corn syrup and agave syrup which is as high or higher in fructose than high fructose corn syrup.  Consumption of any sugars in excess (especially high fructose syrups) can contribute to the development of the destructive disease known as type 2 diabetes. This should be motivation enough to reduce the sugar in your diet because diabetes can make it very difficult to lose weight and will lead to damage (sometimes permanent) to your eyes, kidneys, brain and other important tissues and organs often leading to amputation, heart disease, cancer and premature death.

But it’s never too late to improve your diet and your health and eating foods that are lower in sugar and higher in nutrients is a great place to start. If you are like me or hundreds of my patients, you will probably notice an improvement in your weight as well as better energy and mental clarity within a few short days or weeks of making the change.

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Intro song: It’s Time by Big Sandy and His Fly Rite Boys
Outro song: Take My Mind Far Away by Joshua James Hunt