Now that we are adjusting our nutrition to reap the wellness benefits of a low-carb, high-fat diet with nutritional ketosis and intermittent fasting, lets move onto exercise!
The antiaging benefits of exercise are legend, so let’s focus on exercise in the context of our mitochondrial makeover discussions. A smart type of exercise to stimulate mitochondrial biogenesis is called HIIT: High Intensity Interval Training. HIIT is an exercise strategy that involves alternating short bursts of intense exercise with brief rest or recovery periods. There are infinite HIIT program options available, and virtually any form of exercise or exercise machine can be utilized within a HIIT program. For example, HIIT can be done using body-weight exercises, treadmills, stationary bikes, jump-rope, swimming or sprinting. HIIT is, by definition, not time consuming and produces and maintains results with just a few short sessions per week. Popular forms of HIIT include: Continue reading
As we progress with our dietary adjustments, we are ratcheting down our processed carbohydrate consumption and adding healthy fats to our diet. With a major goal of avoiding or at least minimizing the consumption of all processed foods, we naturally migrate towards a nutrient-dense, real-food diet, such as a Paleo or ancestral diets. Basically, eating foods available in nature that a caveman could hunt, fish, pick or find. That’s right, it’s so easy even a caveman can do it! Continue reading
There are a multitude of erosive forces in our bodies that accelerate the pace of the aging process. Many facets of our lifestyle directly influence these erosive forces; such as our nutritional status, activity level, sleep quality, stress levels and hormone balance, to name a few. Of these, none is more influential than our dietary choices. This knowledge is empowering. What we eat on a daily basis and the nutrient quality of the foods we choose can undoubtedly influence how well we age! Continue reading
One of the biggest challenges in giving nutritional advice is dealing with our current fat-phobic mindset. There are a host of myths that are perpetuated in the nutritional world, such as:
- Eating fat makes you fat
- Eating fat raises your cholesterol
- High cholesterol causes heart disease
- Saturated fat is unhealthy
- Saturated fat clogs your arteries
The Power of Fat Continue reading
How many times in your life have you heard or read a version of the following?
To lose weight you need to “EAT LESS AND EXERCISE MORE”
To lose weight you need to “CREATE A CALORIE DEFICIT”
To lose weight ‘CALORIES OUT MUST EXCEED CALORIES IN”
To lose a pound of fat you need to “CREATE A 3500 CALORIE DEFICIT BY EATING LESS AND EXERCISING MORE”
To lose weight “YOU NEED TO FOLLOW THE LAWS OF THERMODYNAMICS”
To lose weight “EAT WHAT YOU WANT, JUST BURN OFF THE CALORIES WITH MORE EXERCISE”
To lose weight “YOU NEED TO EAT LESS FAT BECAUSE IT’S HIGH IN CALORIES”
Following this advice usually leads to frustration, fatigue, failure and, hold your calorie-counter,….. WEIGHT-GAIN! Continue reading
1) EAT LESS, EXERCISE MORE, TO LOSE WEIGHT
WHY NOT: This advice implies that if you are overweight it’s simply because you eat too much and don’t exercise enough. Most people will not effectively burn fat following this advice. We need to eat LESS processed-food and eat MORE healthy-food. We need to exercise MORE efficiently but NOT excessively.
INSTEAD: Eat more nutrient-dense food and avoid processed foods. Focus on high-quality proteins, fats and low-glycemic carbohydrates to balance blood sugar and promote fat burning. Eat Paleo. In addition, promote fat-burning metabolism with short-duration, high-intensity exercise.
I eat a low-fat diet, full of whole grains, yet I can’t lose weight? Is it my metabolism?
A common misconception is that eating fat makes us fat and eating a low-fat diet will promote fat-loss. In reality, a low-fat diet, especially combined with processed carbohydrates such as grains, will actually promote fat-storage and weight-gain. Continue reading