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!
From an evolutionary standpoint, it makes no sense whatsoever to think that the human body would immediately begin to break down hard-earned muscle after going only a few hours without “refueling”.
If this were the case, our hunter-gatherer ancestors would have become weak and unable to hunt or otherwise procure food in the face of a relatively short term famine. So instead we developed the ability to store excess calories from food in our adipose tissue as fat along with the ability to access that fat for energy when needed due to a temporary shortage of food.
The truth is the idea that we need to be eating almost constantly is more a creation of the food manufacturing and marketing industry than actual human physiology.
Most experts now agree that the window between “eating opportunities” has decreased from 4 1/2 hours down to about 3 hours over the past few decades.
The way this plays out in everyday life is millions of people hitting the fast-food window or vending machine for “something, anything” to suppress the sensations of hunger lurking around every corner. Millions of kids come home from school and eat Poptarts, cereal, granola bars, or whatever to “keep their energy up” or “help with concentration”.
On the more health-conscious side of things, I was one of those who honestly believed that eating a combination of protein and carbohydrates every three hours would speed up the metabolism and keep you in an anabolic (muscle building) state. I used this approach to lose over 50 lbs and even taught it in my lectures and used it to guide the progress of my clients.
But there is a better way.
The fact is, once your metabolism has become adapted to burning fat for energy (even dietary fat) through nutrition and training it allows you to go longer periods of time between meals without sacrificing performance or energy and allows you to easily burn stored body fat for fuel.
The “hammer and chisel” I’m talking about is a whole-food, nutrient dense diet that is higher in fat / moderate in protein and / lower carbohydrate, combined with combined with a regular exercise program.
There is so much information overwhelm going on right now in the health, nutrition and wellness space surrounding these very concepts. This is what prompted me to begin writing on the subject. I have no agenda in mind other than helping people to get healthy and stay healthy.
My experience is that the best ideas travel from one person to another just like they did thousands of years ago. If you’ve had a good experience with these concepts like I have and you want to help get the message out about making positive health changes, share something to help others!
As the saying goes, if you want to make an omelet you’ve got to crack a few eggs….right? I created this video for anyone who may have gotten great results from their training and nutrition program only to hit the dreaded plateau.
(I’ll explain why you don’t have to let the setback derail you and more importantly what you can do about it!)
Here’s a recent blog post where I explain in a little more detail exactly what metabolic adaptation is.
If you like the video format here’s one from a couple of years ago where I’m actually on camera sharing my quick and easy chili recipe.
I’ve been doing some research lately on a phenomenon known as Metabolic Adaptation. Basically, it’s what happens over time when your body catches up to a lower calorie intake or increase in calorie burn due to increased activity. In a nutshell, your metabolism adapts to the new level and you may no longer lose weight as easily or even begin to gain weight although you are still eating less and exercising more.
I experienced this personally a little over a year ago and my initial reaction, like that of many people, was to eat less and train harder. The key to resetting the metabolism however, is a little more counter-intuitive than that.
A basic principle of biology is at work here. Known as homeostasis, it’s the concept that all organisms (including us) strive to maintain internal conditions. An area of the brain known as the hypothalamus regulates everything from body temperature to appetite control and resting energy expenditure. In order to override this survival mechanism and continue progressing, you must do the one thing every athlete fears, eat more and train less…
You will definitely want to increase calories slowly to stimulate the metabolism, especially if you’ve been in a caloric deficit for a long time. Here are some rut busting techniques you can use:
Carb-cycling- Alternating days of lower and higher carbohydrate intake dictated by your training schedule can effectively reset production of hormones, such as grehlin and leptin, that play a major role in appetite and thermogenesis.
Cheat to Win – The classic “cheat day” can play a major role in convincing your body that starvation is not imminent and that it’s ok to release stored body fat for energy.
Train Slow and Low – Reducing overall training volume (especially cardiovascular intensity) can be helpful during periods of metabolic rest. The technical term for this is periodization.
For a more scholarly look at this topic I invite you to read this article from the Journal of the International Society of Sports Nutrition. As always, I welcome your questions or comments below.
I created an outline of the exact meal plan I used to maintain a weight loss of over 60 lbs. If you would like to check it out, just visit the free downloads page and click on the Nutrition, Training and Supplementation Guide.
To order a free customized body composition analysis and nutrition report that will show you how many calories you burn each day and exactly how to eat and train to maximize your metabolism, contact me here!