Aja Long has lost an incredible 55 lbs and transformed her life with the help of the Keto7X coaching program and the Get Better Naturally podcast! Listen as she describes the decisions that have shaped her life for the better.
Here’s a new episode I recorded for beginners or for those who need a refresher course on the basics. Please share this link with your friends and family members who are new to this lifestyle. There is so much bad advice out there!
I have a degree in health science education and put this program together for free to help people understand how to do this in a safe and sustainable way.
If you want to schedule a free 30 minute coaching session to customize the plan to your individual needs visit the Coaching tab in the main menu.
Click here to download the FREE BONUS PDF with show notes from today’s episode.
This week Dr. Colter returns to the show to share his insight on what it takes to achieve true health and wellness. I also announced the winners of the RSP Nutrition contest. Here’s an article from Dr. Colter’s blog that explains why a total lifestyle approach is essential to success.
Who doesn’t believe the ANSWER to weight loss , is PRIMARILY found in FOOD. Although this seems to make common sense, in reality, it is a MAJOR MISTAKE! Let me prove this with a simple analogy. If a person wanted to get an “A” in HISTORY or MATH (as a FINAL AVERAGE GRADE,) would: abstaining from […]
Today’s guest, Melissa McCoury is a NASM certified trainer, figure and bikini competitor and all-around expert on anything pertaining to performance nutrition. She answers some questions about intermittent fasting and how to use a cyclical ketogenic approach to accelerate your results. Follow @fitfirstlady_rsp on Instagram now for a daily dose of inspiration!
We’re partnering with RSP Nutrition to give away 2 bottles of Quadralean and 2 bottles of RSP L-Carnitine to 4 lucky winners. Winner will be announced next Friday 8/4 on the podcast and on my Instagram account. Melissa and I will judge the best answer to the question “What else could RSP stand for?” Be creative, be funny but keep it clean. (😊 Remember the game you used to play with letters on license plates while traveling on the highway?) Most creative answers win!
Right now, the world of nutrition science is converging on a few new and novel ideas. Some of the most popular trends at the moment are paleo, primal, ketogenic, carb-cycling and intermittent fasting, just to name a few.
After years of study and practice I’ve determined there are no hard and fast rules to any of this. (They’re more like suggestions actually). A healthy diet is more of a result of what you don’t eat rather than what you do eat. The common factor in all of the popular diets I just mentioned is this:
There you have it! I know this is a revelation for many people but food isn’t the problem, it’s the solution.
The real problem isn’t excess calories. It’s not even excess sugar or fat or any other nutrient. The real problem is excess manufactured foods. When real food is taken out of its natural state, whether ground up powder-fine as with flour or having tons of sodium or other preservatives added as with canned foods, it’s the same effect.
At one time, I would have devoured a whole pizza without giving it a second thought.
When I first began my journey from being obese to attaining a healthy body weight. My initial changes were things like substituting a protein shake for my nightly bowl of ice cream or other sweet indulgence. This was a step in the right direction. I started measuring the sugar I put into my coffee instead of just mindlessly pouring it in. Later, I replaced the sugar with honey since it’s a natural product and is absorbed more efficiently. Now I don’t sweeten my coffee at all. I put MCT oil and butter in it and drink it black just before my morning workout to jump start my fat burning for the day.
I have eliminated whole categories of foods, for example abandoning soft drinks completely. (I haven’t had a soda in over five years and I don’t miss it at all.) I cut back on all types of fast food and completely eliminated anything from McDonald’s menu in particular. Here’s why:
Recently, I’ve also ditched all flour and grains from my diet completely. These types of changes are not for everyone. No, I don’t suffer from IBS, Celiac or any other inflammatory condition. I just believe that the health risks of consuming grains outweigh the benefits.
So what’s left after making these changes?
The foundation of my diet (and any truly healthy diet in my opinion) is vegetables. Tons and tons of vegetables. Along with a few fruits, these provide loads of fiber, vitamins and minerals. Plus, they fill you up without all the extra calories or negative effects of processed foods.
I eat meat as a source of protein along with eggs and some dairy, mostly because of the demands from weight training and other forms of exercise. I don’t count grams or macronutrient ratios anymore because I think doing this probably leads to unnecessary over consumption of these foods but I get an adequate amount to rebuild and repair muscle tissue and maximize nutrient intake.
Finally fats! (I saved the best for last.)😁When people first hear about approaches like ketogenic or high fat diets, their first thought is something like “Yeah! All the cheese and bacon I want!” Well….not exactly.
The best sources of fat are from plants. These are things like olives, olive oil, tree nuts like almonds, pecans, walnuts and macadamias, coconuts and of course my beloved avocados! I don’t think a little butter or cheese will kill you but I don’t eat a stick a day either.
Some healthy fats can be found in animal sources too. For example, omega 3 fatty acids from fish are great for heart health, brain health, circulation and as an anti-inflammatory for reliving aches and pains in the joints. Also, the fat from grass-fed and free-range animals contains less omega 6 fats and higher amounts of omega 3’s than those fed a grain based diet.
Which leads me to my next point. Not all plant-based fats are healthy either. Commercially produced industrial seed oil such as soy, corn, and canola are rich in omega 6’s and are highly inflammatory in the human body. This brings us back to where we began. “Fake foods are the real problem.” and you can quote me on that!
You may also enjoy reading:
This is the original research paper that sparked the current interest in ancestral health practices and popularized what has become known as the “Paleo” movement by proposing that coronary heart disease and other metabolic conditions are due to excessive consumption of Industrial Era foods (such as cereals, refined grains, added sugars, refined vegetable oils, fatty meats, salt, and combinations of these foods) rather than being based solely on excess saturated fat consumption as was previously believed.
Most cars and trucks can only run on one type of fuel and when the tank runs out that’s it! As a species, we humans have the amazing ability to derive energy from one of two major dietary sources, carbohydrates and fat. (think of us as hybrid vehicles).
On a cellular level, energy production specifically happens in the mitochondria of our cells. Over time, the mitochondria become conditioned to preferentially burning glucose as a source of energy (thanks to an overabundance of processed foods containing sugar and flour). Over a lifetime, we have increased the enzymes in the mitochondria that burn glucose and simultaneously down-regulated the pathways for burning fat due to lack of use.
Here’s what happens to the average person who doesn’t eat for a few hours. Because they are highly adapted to using carbohydrates as a source of energy, when glucose from the last meal runs out, instead of shifting to the fasted state and mobilizing and burning stored body fat, they become hungry for more glucose, from (you guessed it) more carbohydrates! They spend most of the day trapped in an endless cycle of eating every few hours, spiking insulin levels, and then becoming hungry when blood sugar drops. Since they’ve become so dependent on sugar they can’t readily access their fat stores for energy. Left unchecked this can lead to insulin resistance and even type 2 or “adult onset” diabetes.
Your body’s ability to utilize fat as fuel is similar to a tanker truck on the highway filled with oil. If the tanker truck runs out of gas it stops moving, despite the fact that it has thousands of gallons of potential fuel on board. This is because it must run on refined gas and is incapable of burning oil for fuel.
Thankfully, we have the ability to influence the expression of our genes, thus becoming “fat adapted” and improving our ability to fuel ourselves with stored body fat instead of glucose.
This is kind of like getting a “conversion kit” for the tanker truck engine that allows it to use all the oil stored in the tank as fuel instead of having to rely solely on the gas in the fuel tank!
However, this takes time and practice, and your body has to do a number of things to slowly up-regulate (or increase) your fat-burning pathways.
This includes improving insulin sensitivity to lower insulin and promote fat mobilization. There are several ways to improve “fat adaptation” or the ability to successfully burn stored body fat for energy, and these include the following:
- Low carbohydrate / high fat diets. Eating a Low Carb High Fat diet conditions the body to utilize fat rather than glucose for energy. The key is not “topping off the tank” with carbs and sugar every time the “low fuel light” comes on. Consuming more dietary fat sort of helps “prime the pump” and helps the body recognize fat (including body fat) as a fuel source.
- Exercise. High-intensity exercise depletes glucose and glycogen rapidly, forcing the body to switch over and utilize more fat for fuel. Exercise also improves insulin sensitivity.
- Supplementing with Omega 3 EFA’s from fish oil to improve the permeability of the cells and L-Carnitine to facilitate the transfer of fatty acids into energy
- Calorie restriction. Eating less often also equals less glucose being available for fuel so the body relies on stored body fat for fuel. Cleaning up your diet will help too, since you will eat less calories when you stick to whole, natural, unprocessed, real foods found in nature and avoid processed foods as much as possible.
- Intermittent fasting, and spending more time in the fasted state, which gives the body more ‘practice’ at burning fat.
I’ve only recently begun incorporating intermittent fasting into my routine but so far it’s working well. (It sounds hardcore but basically, it just amounts to skipping lunch and snacks a few times a week.) I’ve also done liquid and fat only “modified fasts” with black coffee and MCT oil with butter for breakfast and chicken broth for lunch.
If skipping meals entirely doesn’t sound that appealing, try just eliminating excess carbohydrates (especially any flour or sugar-based ones beginning in the morning).
Put these tips into practice and you’ll be trucking right along and burning fat before you know it!
When people ask “What’s the best type of exercise to burn fat, weight training or cardio?” my standard response is “Both!” You see, different types of activity rely on different energy “pathways” and so they affect our metabolism differently.
Moderate-intensity activity such as walking, hiking, cycling, etc utilizes a mix of glycogen (stored carbohydrate) and fat to fuel performance. If you are following a lower-carbohydrate eating plan the muscles will burn fat more readily once the glycogen stores have been depleted. (This is why I recommend doing weight training first before a cardio session.)
Higher-intensity activity like running or higher-repetition weight training uses more glycogen (carbohydrate) for fuel but it also pushes the body to make more adaptations resulting in a higher level of fitness along with increased cardiovascular capacity, improved ability to utilize oxygen, improved blood pressure, reduced insulin levels, and more.
The best mix I’ve discovered when it comes to cardiovascular exercise is something called H.I.I.T or High-Intensity-Interval-Training.
It sounds complicated but it’s really not! It simply involves alternating bursts of higher effort with lower-intensity or recovery periods.
My standard pattern is 5 rounds of 5 minute cycles going from lower to higher intensity effort on an elliptical machine. I increase the resistance level each minute. On every 5th minute I try to push my heart rate to about 75%-80% of my max.
Another secret to maximizing fat burning during exercise is to keep the intensity to a level that allows you to breathe through your nose. Once you reach a level that requires you to breathe through your mouth you have crossed from aerobic (with oxygen) to anaerobic (without oxygen) and are more likely to require glucose from stored carbohydrates or worse, force your body to break down your hard earned muscle tissue and turn it into glucose!
The majority of effort needed to transform your physique and improve your health can come from dietary changes and a few key supplements. It’s not necessary to go so hard in the gym that you don’t enjoy your workouts. Put these tips into practice and take your workout to a whole new level!