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9 of the Best Full Body Detoxes

6/17/2023

Blog Post by Coach Julie

NCI Certified Nutrition Coach L1 & Certified Mindset Coach
Specializing in Women's Health and Gut Health

Detox has become quite the buzz word on social media. Everyone talks about how life changing detoxes are for your health and fitness. I’m not sure I buy into all of that. Usually the word “detox” means diarrhea, and of course you lose weight because there’s no more food in your gut and you’re super dehydrated. NOT HEALTHY. Most detoxes, especially those that you’ll find marketed on social media, are not healthy nor are they necessary. If you want to do a good healthy detox, here’s 9 healthy, full body detoxes.

LIMIT ALCOHOL-Drinking too much alcohol reduces your liver’s ability to carry out its normal functions, like detoxing. You should be limiting alcohol intake to one drink per day for women and two per day for men. Also, alcohol is a Class C carcinogen, so do with that what you will.
FOCUS ON SLEEP-Adequate sleep allows your brain to reorganize, recharge and eliminate toxins that accumulated throughout the day.
DRINK MORE WATER-Water allows your body's detoxification system to remove waste products from your blood.
REDUCE YOUR INTAKE OF SUGAR AND PROCESSED FOODS-Excess junk food consumption is linked to chronic diseases like obesity and diabetes. Those conditions cause harm to your detox organs like liver and kidneys.
EAT ANTIOXIDANT-RICH FOODS-A diet rich in antioxidants helps your body reduce damage caused by free radicals and may lower your risk of diseases that can impact detoxification. These foods include berries, fruits, nuts, cocoa, vegetables, spices and coffee or green tea.
EAT FOODS HIGH IN PREBIOTICS-A diet high in prebiotics keeps you digestive system healthy, which is important for proper detoxification and immune health. These foods include tomatoes, artichokes, bananas, asparagus, onions, garlic and oats.
DECREASE YOUR SALT INTAKE-Consuming too much salt can increase water retention. You can eliminate excess water and waste by increasing your intake of water and potassium-rich foods. Potassium rich foods help counterbalance some of sodium’s effects. These foods include potatoes, squash, kidney beans, bananas and spinach.
STAY ACTIVE-Regular physical activity lowers inflammation and allows your body’s detoxification system to work properly.
EAT SULFUR-RICH FOODS-Foods high in sulfur enhance the excretion of heavy metals and enhance the function of glutathione which is a major antioxidant produced by your body. These foods include onions, broccoli, garlic and eggs.

Reading those 9 detoxes should have taught you a key factor about your body. Your body is mostly a self cleaning oven. Your organs and systems are designed to move toxins out of your body. You don’t need a detox, you need to optimize your systems, organs and their function.

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8 Simple Ways to Speed Up Your Metabolism

6/10/2023

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What exactly is your Metabolism & what does it do for you?

Imagine your body is like a machine that needs fuel to run, just like a car needs gasoline. Metabolism is like the engine of that machine. It's the process in your body that turns the food you eat into energy that your body can use.

You see, every time you eat something, your body breaks down the food into smaller pieces called nutrients. These nutrients include things like carbohydrates, proteins, and fats. Your body uses these nutrients to do different things, like helping your muscles move, your brain think, and even your heart beat.

Now, think of your metabolism as the way your body converts these nutrients into energy. It's like a factory inside you that takes in the nutrients and turns them into the energy your body needs to function. This energy helps you do everything from running and playing to growing and even sleeping!

The metabolism is always working, even when you're sleeping or sitting still. It's a busy process that happens in every cell of your body. Some people have faster metabolisms, which means their bodies convert food into energy more quickly. Others have slower metabolisms, so their bodies convert food into energy more slowly.

Different things can affect your metabolism too. For example, when you exercise, your metabolism speeds up because your body needs more energy. That's why it's important to eat healthy food and stay active, so your metabolism can work efficiently and keep you feeling good.

So, in simple terms, metabolism is like the engine that converts the food you eat into energy for your body. It's what keeps you going and helps you grow strong and healthy!

8 Simple Ways to Speed Up Your Metabolism:

Your metabolism doesn’t slow down due to age until your reach your 60s

If it does slow down it’s due to a significant change in your lifestyle.

The most common reason being you lost muscle & your actions led to a slower metabolism.

1. Stop crash dieting.

Dieting too aggressively increases stress on your body which can trigger adaptive responses that slow down calorie burning during exercise & rest
Over time, you end up down-regulating thyroid + insulin sensitivity = slowing down your ability for fat loss.
2. Build Lean Muscle.
Simply adding 7 pounds of muscle to your body can approximately increase your BMR(the calories your body burns at rest) by 53 calories per day.
Doesn’t sound like much?
53 calories x365days = 19,345 calories.
In 1 year you’ll burn the equivalent of 5.5 pounds of fat just from having more muscle.

3. Get in 8-10k steps/day
The average American gets less than 4k steps on average. This isn’t enough.
If you can get 8-10k steps/day you’ll burn 300-400 calories/day just by walking.
You’ll improve your mood, lose fat, support a healthy metabolism, & live longer as well.

4. Sleep at least 7 hours per night.
Any improvement in sleep quality & duration will make a big impact.
Poor Sleep…

- Alters glucose metabolism(you can’t handle carbs)
- Increases appetite + cravings
- Decreases energy expenditure
5. Drink ½ your BW in oz of water per day.

You’re probably dehydrated. This makes you tired, hungry, dumber, and more prone to injuries.
Studies have shown drinking 17 oz of water can increase metabolic rate by 30% and regulate your appetite.

6. Eat 1g of Protein per 1lb of bodyweight.
High protein diets support muscle growth, improving metabolic health.
30% of the calories you eat from protein are burned off during digestion, you burn more calories each day.
Protein is the most satiating macro. You’ll eat less junk.

7. Sit Less, Move More
Get up and move as often as you can-even if you lift but sit behind a desk all day, you are at risk of metabolic & cardiovascular issues from prolonged sitting.
Fat loss enzyme(lipase) slows down with inactivity.
Cognitive + metabolic function plummet.

8. Simplify & Execute. **MOST IMPORTANT**
“Do as little as possible to elicit the most amount of change.”

– “Mind Pump Adam”

Pick one healthy habit to improve on at a time. A wealth of options leads to a poverty of focus.

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9 of the Best Full Body Detoxes

Blog Post by Coach Julie

8 Simple Ways to Speed Up Your Metabolism

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