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 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.

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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Weight for It!

On this how, we discussed how body weight and body composition are two different things. All weight loss isn’t necessarily a good thing and vice versa. Body weight can fluctuate daily based on hydration level and other factors. Also, I mentioned the importance of enjoying the process rather than becoming fixated on external measures.


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Fasted Training and Fat Loss

On today’s show I tackled intermittent fasting and the cyclical ketogenic approach for sustaining good health and weight management. My personal cycling/fasting schedule is

Sunday / Monday: Partial Fast (20 hrs) low carb / ketogenic evening refeed

Tuesday: Full meal Schedule with higher carb refeed

Wednesday/Thursday: Partial Fast (20 hrs) low carb / ketogenic evening refeed

Friday/Saturday : Higher carb refeed (Optional amount and schedule based on results)

For additional support please visit The 7 Day Keto Reset page.

For more information on the memory, concentration and focus support product I mentioned visit this site.

 


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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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Fat Burning Comes Full Circle

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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.

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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.

fat burning

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.

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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.

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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!