Change Wired

Tune in to today’s episode of A Better Self Daily show with fascinating scientist and great entrepreneur Dr. Jason McKeown MD to learn why you should care about things like neuroscience, vestibular nerve and your hypothalamus, if you want to turn your body and mind into your weight loss allies, not enemies. Jason is a Bachelor of Medicine, Bachelor of Surgery and Bachelor of Obstetrics from Queen&...

You can’t reach your goal by following “just eat healthy” principle. In fact, you can’t reach ANY of your exact goals by following ANY general principle. You need details. You need a plan. You need a strategy. You need to measure the progress AND your strategy. You MUST have your SMART goals. And the strategy MUST be SMART too! Specific: Goals should be simplistically written and clearly define wh...

Did you know, that … “Drinking coffee first thing in the morning does not wake you up, make you alert, or give you an energy boost. All it does, according to science, is raise your tolerance for caffeine so that you need to drink more and more of it to feel any effects at all. When you are about to wake up, your body releases stimulants to get your juices flowing and your heart pumping: a brew of...

When you eat more protein than your body needs to replace and repair body parts, excess protein is largely converted into glucose and burned as fuel. AND highly processed protein, that we get in the form of powder, is turned into glucose, especially if there is enough protein already in our food, it is turned into glucose or blood sugar really easy, since the body has to do almost no work to diges...

Resistant Starch. By boiling your favorite starch foods like potatoes, pasta and rice, cooling them in the fridge and re-heating them before eating, we can increase the amount of resistant starch in those foods by about 50%. Keeping blood sugar levels and calories we absorb lower as much as 50%. Keeping blood sugar levels down is one of the major tools for effective weight loss (all the effective...

Forget about carbs or calories. Have you thought about your Iodine or Magnesium lately? Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: Angela@CreateYourself. Today Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and Ideas Support the...

The champions are: Olive oil, oily fish like sardines, mackerel, herring, salmon, grass-fed meat (2-3 times a week), eggs Cocoa (preferably in sugar free chocolate or cacao beans), tea, coffee, red wine (not too often and no more than a glass, with as little alcohol as possible) and other polyphenol rich foods Turmeric, that seems to be a real champion, when it comes to control of a good atmospher...

Yes, your genes, your gene expression affects how lean you are or how easy you put on weight. No, you can't change your genes BUT you can change what genes are turned on and off by changing your lifestyle - your diet, your exercise routine, your sleep, your stress levels, your relationships etc. Special attention future MOTHERS! Your lifestyle, your diet choices, your nutrition affect how lea...

In my opinion and from personal/professional experience, eating nutritious whole foods, reducing your carbohydrates and eating more healthy fats in whole foods is the easiest most effective diet. It means eliminating all the added sugar and sweeteners, not eating sweet fruits for a while, eliminating all the processed foods and refined carbohydrates, all the grains and beans, all the starchy veget...

If your BMI is up to standards and your weight is in a healthy range too, you might still carry excess weight and therefore not look that great. Make sure to measure your fat percentage , the easiest and more precise way is to go to a good fitness center and ask if they do body fat measurements with caliper or some more advance scanning technology and tools. Then compare your body fat percentage w...

Yes, you can skip breakfast and do some version of intermittent fasting (basically time restricted eating). Eating in a 6–8 hour window, let’s say between 12–8 PM daily. And fasting, consuming maximum unsweetened tea, coffee and water, the rest of the day. Even that alone will give you health/weight loss benefits. But the trick here, something you must be cautious of, is not to overeat, feeling yo...

You got to eat you vegetables, greens and spices: fresh and cooked, colorful, organic. Kale, spinach, Swiss chard, Broccoli, Brussels Sprouts, arugula, leeks, mushrooms, cauliflower, dill, cilantro, artichokes, garlic etc. - the more variety the better, add some olive oil to absorb fat soluble vitamins like A, D, E, K Eat your fish full of Omega-3s and minerals: wild, in water or olive oil, or gri...

I experimented in my life a lot! Myself and with clients. I ate on classic bodybuilding mealprep schedule, 5-6 times a day. Now I eat 1-2 meals a day. 3 times a day - almost never. One meal a day definitely helps to lose weight , because it’s hard to over-eat, eating only one meal a day BUT only when you eat healthy. You can eat enough junk calories in one meal to sabotage all your weight loss eff...

You may experience hunger for 3 main reasons: Not enough calories (energy in your food) Not enough nutrition (macro and micro nutrients, your essential fats and proteins, vitamins and minerals) Spikes in your blood sugar. There are more things, that influence your hunger, but these ones are the biggest. How to address them? Build your meals around foods that: Give you enough energy – most people a...

There is no simple answer to this question for 2 reasons. One. Calories’ needs are very individual and depend on your age, gender, metabolism, health, gut bacteria, digestive health, stress levels etc. Two. Different foods containing the same amount of calories on paper will have different effects on your body composition and health. Compare Processed Foods VS Whole Foods, Compare Nuts and Seeds V...

Fats takes the least amount of energy for your body to digest and absorb as energy and you need to be aware of the fact if you want to lose weight effectively and stay leaner. You want eat your fats as a part of a whole package in order to lose weight effectively on a high fat diet, that will make your digestive system work harder, breaking down high fat foods to get the fat out of the food, unpro...

It’s effective to boost your metabolism, decrease your hunger hormones and make dieting easier mentally and emotionally, that definitely helps with weight loss progress and getting through plateaus. But from a health perspective and not to cancel your dieting results “cheat” day ideally got to still be healthy but higher in healthy calories and nutrients, meaning, let’ say once a week or so, you e...

The best strategy for weight loss is changing the quality of foods you eat , meaning, the types of food you eat . This approach is proven to be the best and most intuitive, most sustainable in the long term. Our body is not a calorie-burning machine, quantity of food is far less important than the quality, how much you eat matters less than what you eat. Questions? Want me to talk about your confu...

In my practice, lowering your carbohydrates through elimination of all the added sugars, grains and beans, dairy products, fruits. Eating whole foods only, non-starchy vegetables, healthy proteins from fish and eggs etc. Drinking lots of water and being more active. Eating in an 8-hour window, eating earlier in the day. If you implement all the strategies, you’ll lose weight with your health impro...

Diet soda with artificial sweeteners and a bunch of chemicals in it - no, it is not healthy, and yes, you might gain weight. Weight gain is to a bigger degree the result of hormonal imbalances and issues with metabolism and your gut bacteria. Calories play a minor role. Plus a lot of "zero-calorie" drinks in reality have some calories that they don't have to claim due to FDA standar...

It actually can take up to 6–9 months to become fully keto adapted. It really depends on many factors and how well you do keto diet, because most people really do not implement it well, kicking themselves out of ketosis, consuming too much protein, or too many carbs for their metabolism, or the wrong kind of carbs that kick them out of ketosis. The key to success on a ketogenic diet, the key to fe...

The best way to kill stomach fat is to stop eating processed sugar and ANY added sugars (even natural ones like honey). AND excess carbohydrates in the form of fruits, dried fruits, starchy foods like potatoes, anything made of processed grains and, ideally all whole grains and beans - you’ll kill that stomach fat really fast, when you remove all the foods that raise your blood sugar (all the food...

A question I got on Quora: The Atkins and ketogenic diets seem to both be very effective for weight loss. What is the difference between the two? Listen to my answer to understand the major difference between Atkins and Ketogenic diets, which one to use for your goals, to look/feel and perform the best. Questions? Want me to talk about your confusions? Questions? Want me to talk about your confusi...

Ketogenic diet, keto, ketosis, high fat diet - these term are used to describe the most googled diet of 2017. It’s not a new diet. It was first mentioned and used almost a century ago! Everyone these days seems to be getting into ketosis,out of ketosis or wanting to learn more about it. Why? Some benefits of properly implemented ketogenic diet include: No cravings and hunger Stable increased energ...

Experiment, experiment, experiment - this is a short answer of course. But the truth is, until you give a few diets at least a 2-week trial, being really consistent with the rules you establish, until you experiment, you'll never know, no matter what the experts in nutrition field tell you, that's why some diets work for some people and don't work for others – there is no such thing...