Get Better Naturally

Transform Your Body and Health with the Low-Carb, Paleo, Ketogenic Lifestyle!


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Quick Start Keto Guide

Here’s a new episode I recorded yesterday for beginners or for those who need a refresher course on the basics. Have a great week! If you want to schedule a free 30 coaching session to customize the plan to your individual needs visit the Coaching tab in the main menu.

Click here to download a FREE BONUS PDF with show notes from today’s episode.

Never miss an episode! Subscribe by email or directly on Soundcloud  Tunein Podomatic or Castbox 

 


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The Holistic Approach with Dr. Colter

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 […]

via UNDERSTANDING WHY FOCUSING ON “FOOD” ALONE WILL NEVER ACHIEVE LONG TERM WEIGHT LOSS — All About Healthy Choices


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Favorite Fats

Listen for the “Daily Dozen” essential sources of healthy fats on a clean ketogenic plan. Here’s my favorite recipe from listener and coaching client Katie Schaapveld of The Honest Skillet:

To schedule your free 30 minute introductory coaching session with me just send an email or direct message via the social media links below.

Hamburger and salad, together at last. Yum!

Recipe at Hamburger salad — The Honest Skillet


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Melissa McCourey RSP Nutrition Interview

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!


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Four Points for Success

The four essential components of an overall lifestyle of health and wellness I talked about on this episode are:

  • Nutrition
  • Mindset
  • Movement
  • Recovery

If any one of these are off it can affect the other three as well as your impeding overall progress .


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Carb Confusion

Many of you are mixed up about how many carbs you should have, when it’s appropriate to have them and what types work best to stimulate the metabolism without undoing all your hard work!

Relax the “Keto Nazi” stranglehold that is running rampant online. Ketosis isn’t some delicate metabolic state that can’t be interrupted for fear of regaining the weight you’ve lost.

It’s actually beneficial to ramp up your carbohydrates at times to keep your energy levels high and increase hormones that regulate appetite and energy expenditure.

Today is the beginning of another 7 Day Keto Reset. To find out more visit the Coaching tab in the main menu.


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The Secret to Fat Loss

burn-fat

The “secret” to burning fat is that there is no secret. It takes dedication, determination and above all discipline. Of course, this is common knowledge. The main shift in thinking that needs to take place is going from the idea of simply eating less to that of eating more and burning more.

thermostat and human hand

The body has a complex set of metabolic processes that help to regulate internal conditions or homeostasis. This includes things like body temperature, heart rate and body weight / composition. In order to reestablish your “comfort level” you have to work with the body rather than using “shock tactics”.

To lose weight and keep it off you must reestablish your set point. This involves creating a slight calorie deficit. This is most easily attained by focusing on the quality of the foods you eat, making sure to include plenty of lean protein and non-starchy carbohydrates like vegetables. There is also room for naturally sweet “indulgences” like fruit and honey, for example. The real problem with most of the foods we eat is that they’re not really foods at all, but  man-made garbage posing as food.

Increasing your activity levels will also help trick the body into releasing stored fat for energy rather than holding onto it for fear that starvation is imminent. Think of exercise (especially weight training) as the “spark” that sets the fat burning reaction in motion.

lit_match

I’m really big on the idea of sustainable results. If you make progress only to slip back into your old habits, what’s the point? In order to truly be as healthy as possible you must make healthy habits a part of your lifestyle.

 

I created an outline of the exact workout and nutrition techniques I use. 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!