Today's blog consists of 3 of my favorite tips I've accumulated over my years as a fitness coach.→ Tip 1: Reverse psychology "hack" to make better food choices One of the best ways to do this is by focusing on inclusive habits instead of exclusive habits. Inclusive habits suggest adding to their diet (adding protein, adding fruits and vegetables, adding water). Exclusive habits suggest taking away from their diet (no more carbs, no more fats, no more desserts). It's a subtle difference, but makes all the difference psychologically⏤nobody likes to be told what they can't do. → Tip 2: Three Ways To Remain Athletic As You Age 1. Prioritize soft tissue and mobility work. Too often, we can start doing these once we already feel pain. But if we stay proactive and implement just five minutes each day of foam rolling and mobility drills, we'll keep that athletic edge over time. 2. Incorporate single-leg exercises. This doesn't mean compound lifts like squats and deadlifts don't have their place. But lunges, split squats, step-ups, and single-leg RDLs all need to be included for a well-rounded athletic program. Running, jumping, cutting, transferring power ⏤ getting stronger on one leg will help all of these. 3. Lift FAST on the concentrics. You can use explosive movements like kettlebell swings or the olympic lifts, but you can also just make sure every rep you do is performed with a controlled, powerful concentric component of the lift. Moving fast will keep you fast. → Tip 3: Five “hacks” to eat more protein 1. Eat your protein first (in the day and in your meal). Protein is the most satiating macronutrient, so you’re less likely to overeat with this strategy. But on a daily scale, this same tactic can work by front loading protein at breakfast when your hunger is high. 2. Add a whey protein shake before the meal when cutting. When cutting, you can blunt some of your hunger going into a meal by having a half to full serving of whey protein before diving into your food. This also ensures higher quality protein at each meal. 3. Eat protein more frequently. It’s hard to consume large amounts of protein in one to two sittings. So breaking up your total daily protein goal into more meals and snacks will make the goal easier to achieve. For most, three meals and one shake works well. 4. Have a protein shake after training, upon waking, between meals, or before bed. Most people already include a post-workout shake, but it’s helpful to start doing if not. People also assume you should only drink shakes on workout days, yet they can provide a quality protein boost any time of day. 5. Build your meals starting with a protein source. Essentially, every time you’re about to eat, think to yourself, “what is my protein source going to be?” Then base the rest of your meal/snack around that decision. When you're ready, here are 3 more ways I can help you:
1 - Ask me a question about your #1 fitness struggle. Just hit reply to this email or blog post. I read every email I get. (And yes, it's actually me answering!) 2 - Work with me directly to get in the best shape of your life and stop breaking promises to yourself. Every month I open up applications to work with me through my private 1:1 fat loss coaching program. I only work with people that I can help (80+ clients so far). And since you’re here, good chance that’s you. Click here to apply to work with me. 3 - Check out more of my free content. Facebook Group: "The Phoenix Method for Body Transformation" Podcast: Phoenix Rising:Fitness|Mindset|Lifestyle - 100+ episodes where Coach Julie & I share our knowledge to help make your weight loss journey faster & more sustainable! Blog: Start here - “8 Simple Ways to Speed Up Your Metabolism”
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Blog Post by Coach JulieNCI Certified Nutrition Coach L1 & Certified Mindset Coach 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.
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. 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.
- Increases appetite + cravings - Decreases energy expenditure 5. Drink ½ your BW in oz of water per day.
Blog Post by Coach JulieNCI Certified Nutrition Coach L1 & Certified Mindset Coach You’re probably a little confused right now . . . Let me break it down for you.
I have clients that struggle terribly with allergies and asthma. They’ve tried everything. Expensive allergy testing shows no allergies. NONE. Believe it or not, the problem may not be allergies, it may be issues with the gut. It may sound crazy that your gut health would affect your sinuses, but the two systems are very intertwined. Both the respiratory tract and the digestive tract are immune barriers, meaning it’s their job to protect the body from outside invaders. The gut in particular profoundly influences the entire immune system. When gut health suffers so does the rest of your body. This can even result in allergy symptoms that flare up each spring. Leaky gut, also known as intestinal permeability, is a condition in which the lining of the digestive tract becomes inflamed and porous, allowing undigested foods, bacteria, yeasts, and other toxins into the bloodstream. The immune system launches an attack on these toxins, which creates inflammation throughout the body. For many people, this happens every time they eat. This inflammation manifests in different ways for different people. Gut symptoms don’t have to be present to suffer from inflammation caused by leaky gut. It can cause joint pain, skin problems, digestive complaints, autoimmune disease, issues with brain function, fatigue, chronic pain, asthma, and…seasonal allergies. Chronic stress also weakens and inflames the digestive tract, causing leaky gut. Stress doesn’t just have to come from a stressful lifestyle or lack of sleep, although those certainly play a role. Eating a diet high in sugar, fried and processed foods is stressful to the body, as is an unmanaged autoimmune disease, or hormones that are out of whack. These are just a few metabolic factors that can contribute to leaky gut. If you need help managing chronic conditions or gut health, shoot Coach Kayli or I a DM. We’d be happy to jump on a coaching call with you to discuss your issues and help you get to the root cause. Blog Post by Coach JulieNCI Certified Nutrition Coach L1 & Certified Mindset Coach Wegovy and Ozempic are both GLP-1 (glucagon like peptide). With GLP-1 drugs, you will lose muscle mass if you are not doing some sort of resistance training. “Much of the "weight loss" resulting from GLP-1 agonists is the loss of muscle, bone mass, and other lean tissue rather than body fat (Ida, et al.).” When taking GLP-1 drugs it’s important to focus on getting adequate protein to at least maintain muscle mass. (Usually .75g of protein per pound of lean body mass is adequate. If your goal weight is 150 pounds that means 113g of protein per day.) A significant loss of bone mass, for example, predisposes serious bone diseases such as osteopenia and osteoporosis. And a significant loss of muscle mass lowers metabolic rate (increasing the risk of weight regain), raises the risk of falls, and impairs function and quality of life. Research has found that when people stop taking Wegovy/Ozempic, they rapidly regain weight. (Diabetes, Obesity and Metabolism: Journal, June 2022) Experts say this is because the drug is not a cure and it does not prevent the metabolic adaptation that occurs during weight loss. A study published in April 2022 which sought to examine changes in body weight and cardiometabolic risk factors upon the termination of the drug, found that after a year people had regained two-thirds of the weight they had lost. The positive changes they had seen in cardiometabolic risk factors like blood pressure, blood lipids, HbA1c, and C-reactive protein had similarly reversed.According to the study authors, these findings reinforce the need to continue treatment in order to maintain the benefits of the medication. (Diabetes, Obesity and Metabolism: Journal, April 2022) The fact that people may need to stay on Wegovy indefinitely in order to maintain the weight loss has raised concerns about long-term use. (NPR, 2023) As a nutrition coach, I have been asked several times about these two drugs. I always suggest talking with your doctor about this and making sure that this is the right answer for you. My opinion though is to always work on lifestyle, diet and fitness interventions first. I would invest in a coach before I spent the money on this very expensive drug. If you have further questions, shoot me a DM, we’ll talk. EVERYBODY IS TALKING ABOUT IT. Unless you follow Dr. Oz, the #ketowarriors, or the descendants of Vegan Gains — you’ve heard that a “calorie deficit” is the key to losing fat. We’ll get into details later, but to refresh: a “calorie deficit” simply means your body is burning more calories than you’re consuming (i.e., calories out > calories in = weight loss (few exceptions)). A “calorie surplus” means you’re burning fewer calories than you’re consuming (i.e., calories out < calories in = weight gain). And if you’re eating at your “maintenance calories,” you’re burning around the same number of calories as you’re consuming (i.e., calories out = calories in = maintain stable weight). Now, I could get deep into the minutia of calories in calories out and how your body “burns” calories, but you probably don’t care about the science. What you do care about: me knowing the science and giving you the actionable steps to put into practice. And that’s exactly what I’m gonna do, so take a quick glance at this pretty picture and let’s keep it movin’. That’s the why. Now, I’ll share the how.
For the record, I’ve never seen another fitness coach put this information out for free. This is exactly how I set up a calorie deficit for my online coaching clients, so listen up. STEP 1: BUY SCALES. Buy a bodyweight scale and a food scale. These are reasonably cheap and some of the best investments you can make for managing your body. Plus, there are two things humans suck at: estimating and remembering data. In fact, one study on daily food reporting showed even dietitians to be off by up to 800 calories. Some non-dietitians were off by over 1,000 calories! So, yeah. Buy the scales so you don’t do this. STEP 2: DOWNLOAD A FOOD TRACKING APP. I recommend FatSecret or My Fittness Pal to my clients. Don’t use the macro calculator for any of them as that’s the point of this post ⏤ this way is more accurate. MFP might just be more accessible in terms of how to use the app for some people. However, another downside of MFP is their calories can be off with some of their foods due to user inputted data. Just make sure your total daily macros match up to your total daily calories and you’ll be good to go. Any tracking app or using a pad and pen (if you’re a neanderthal) will work just fine. We’ll cover your macros (proteins, carbs, and fats in a bit). STEP 3: EAT NORMALLY AND TRACK EVERYTHING. Without drastically changing how you currently eat, track every single thing (very important this is accurate!) you put in your mouth for at least four days (preferably three weekdays and one weekend day). I say to eat normal because you want to find your current baseline. If you go changing everything you eat, you’ll skew your results. And when I say track everything, I mean EVERYTHING — alcohol, condiments, oils, drinks, supplements, butter, sauces, dessert, etc. STEP 4: AVERAGE OUT YOUR BASELINE. After tracking at least four days, find the average number of calories you ate during that time period. For example:
STEP 5: REMAIN CONSISTENT WITH TRACKING WEIGHT AND FOOD FOR 14 DAYS.Try to hit within +/- 50 of that average calorie amount (2,150 – 2,250) every single day for the next 2 weeks (including weekends!) AND weigh yourself every day in the morning – before you eat and after you take your morning dump. It’s important you try to mimic each day so you can get a realistic idea of what your “typical” intake and weight would look like, i.e., don’t do this during vacation. STEP 6: ANALYZE WEIGHT TRENDS. Given that you followed step 5 correctly, we should now see a trend in what your weight does based off how much food you’re eating. If you’re eating ~2,200 calories per day and your weight is trending downward (not down every single day because weight fluctuates) over the course of two weeks — you’re likely in a calorie deficit. If your weight is staying about the same (within a pound or so), subtract 250 calories from your daily calorie goal and keep consistent. This means you are eating around your maintenance calories. If your weight is trending upward, take away 350-500 calories per day (you’re in a calorie surplus). -Coach Kayli Blog Post by Coach JulieNCI Certified Nutrition Coach L1 & Certified Mindset Coach I began Phase 4, the reintroduction phase, on July 7th. With this phase I started 2 new supplements Flora Protect and a supplement called PepZin GI. These two supplements are to repopulate the gut with good bacteria and to protect the gut barrier and gut immunity. I will maintain the S. Boulardii with these two supplements and I have continued the peppermint oil. I am reintroducing foods on a 3 day cycle. The first day, I will consume half a serving of a certain food. If I don’t have symptoms, I will continue to day two where I will consume a half serving twice per day. Assuming there are still no symptoms, I will eat a normal serving on day 3. Day 4 is a rest day, to make sure that I don’t experience any delayed symptoms. Sometimes delayed symptoms can occur if you’re experiencing constipation so we’ve built in a rest day to allow any symptoms to subside before we start a new 3 day cycle with a different food. After the end of the cycle, if there were no symptoms, I have been waiting a week or so and then reincorporating those foods back into my normal diet. Since the last update, I have reintroduced: salsa, amino energy (inulin) and alfredo. All have been a successful introduction. There were no noticeable symptoms with any of those items. Upon the completion of the 3 day cycle for these remaining foods, I had successfully completed a 21 week reintroduction phase. I did not have any foods that stood out as terrible triggers for my gut. I had some questionable issues with garlic, however I believe those to be dose dependent. This Phase ended on November 29th. I have discontinued all the supplements, including S. Boulardii, with the exception of the PepZin GI and Peppermint Oil. I will be continuing those through Phase 5, the Nexium cessation phase. We have now moved onto Phase 5, effective December 2nd. During this phase, I will move through a minimum 4 week phase where I titrate off of Nexium to discontinue its use. Long term use of a PPI (proton pump inhibitor) can be very detrimental to your health. You should be using these PPIs (Nexium, Prilosec, etc) for 3 weeks at the most to treat a temporary flare up. Long term use of PPIs can lead to increased risk of cancer, risk of fractures, pneumonia, Clostridium difficile diarrhea, hypomagnesemia, vitamin B12 deficiency, chronic kidney disease, and dementia. If you have been using these medications long term, you should not stop abruptly. You should use a step down method to gradually decrease your dose. I have been taking Nexium for over 15 years so the process will take at least 4 weeks, but could potentially last longer. During this phase, I will continue to take Zinc Carnosine at 75mg every morning on an empty stomach. I will also continue to take peppermint oil capsules before my morning and evening meals. Zinc carnosine reduces gut inflammation and helps protect the gut lining, which will be integral while my gut acid levels increase to their normal levels after being repressed for so long. Peppermint oil soothes the gut and helps prevent cramping and discomfort. I will also be adding in DGL chewables and Betaine HCL. The DGL chewables will be taken after my morning and evening meals. 3 tablets after each meal. The DGL chewable is Deglycyrrhizinated Licorice Root. I have used this supplement in a capsule form earlier in my journey. DGL is often used to soothe the stomach and support healthy digestion by encouraging mucin production. The Betaine HCL will be added in as needed. Betaine HCL helps protect the gut wall and strengthens it throughout the process. I will be using it as needed should I begin having acid reflux symptoms. After week one of this process, the withdrawal symptoms started. Week one consisted of reducing my Nexium to every other day rather than daily. After about day 4, I began noticing some mild diarrhea and headaches. I also noticed some weakness and dizziness. I am also having some reflux which is a most common and expected side effect. The reflux has been causing some nausea for me. Based on this, rather than moving to week 2, we decided to repeat week 1 again to see if my body would adjust. I continued to have symptoms so we will repeat week 1 for a third week to see if my body adjusts to the titration before moving to the next step of the process which will be reducing Nexium to once every two days. Withdrawal symptoms from a PPI are common, especially after long term use. Symptoms frequently include acid reflux and indigestion. There are, however, less common side effects that include: anxiety, depression, diarrhea, nausea, vomiting, constipation, headaches, dizziness and more. As always, I will provide a case study update in 4 weeks, when I should have completed this final phase if my body responds well. My body has responded exceptionally well the last few months so I am hopeful this trend continues. The stuff on the bottom of the pyramid is the most important stuff. As you make your way up the pyramid, you get less and less meaningful impact per time invested. 1. Sustainability And Adherence The most important thing about your diet? It has to be something you can stick to. Even with fast weight loss, you'll still be dieting for quite some time. If your diet isn't something you can stick to for at least a few months, you won't be able to get results. When I first started coaching, I gave all my clients macros - based on my own success with tracking. What happened? Hardly anyone could stick to their diets. This is exactly why we spend so much time initially talking about your lifestyle, and what diet structure will work best for you currently. That's how we create a diet easy for you to adhere to. Now, our goal is NOT to keep you dieting for the rest of your life - so you don't have to be able to see yourself doing this for years... but it has to be maintainable for the course of the diet (typically 3-6 months). So really, after the diet is over is when sustainability comes into play. The habits you've learned - eat protein at every meal, prepping ahead, focusing on high-volume foods, balancing calorie intake with movement - these are what allow you to sustain your new bangin' body composition once you get there. Basically, you'll never just be able to eat crappy food constantly and be fit. So while you don't have to constantly be dieting - you do need to implement the healthy behaviors you've learned to sustain your results. 2. Energy Balance Basically:
-When you eat FEWER calories than you burn in a day, you lose weight. -When you eat More calories than you burn in a day, you gain weight. ^This is how ALL diets work. They're simply different ways of getting you to eat less. For everything else you could possibly want to know about energy balance, check out last week's email. 3. Macronutrients All your foods are made up of some combination (or at least one) of these “macros”. Your macro intake can have a pretty big impact on your body composition, but it does NOT overrule energy balance. Calories in - calories out is still the most important factor. The calories per gram varies a bit by macro: *Protein: 1 gram of protein contains ~4 calories *Carbohydrates: 1 gram of carbohydrate contains ~4 calories *Fat: 1 gram of fat contains ~9 calories *Ethanol (alcohol): 1 gram of pure ethanol contains ~7 calories Protein Keeping protein high is crucial to building a great body, BECAUSE:
2. Carbs: 5-10% of calories consumed are burned via TEF 3. Fat: 0-3% of calories consumed are burned via TEF When you eat more protein, you're actually increasing the Calories outside of the energy balance equation, since you're burning more calories via TEF.
Fat
Well - no. You can absolutely drink and still hit your fat loss goals. Seriously, don't feel like you need to give up your social life entirely to get in great shape. Now, your body views alcohol as a toxin. So priority one for your body after drinking is getting the alcohol out of your system A.S.A.P. To be more efficient at this, the body shuts down other processes to clear the system faster. Processes like: Oxidation of fat, hormone production, muscle tissue repair, etc. Basically, when you drink, your results (losing body fat, building muscle) stop until your body clears the alcohol. All that being said, fat loss still comes down to creating a calorie deficit. So no need to be afraid of alcohol. To work alcohol into your daily intake: *If you're tracking: swap preferably fat, and then carb calories for macros. -For fat: divide the total calories in your drink by 9. The resulting number is the grams of fat to subtract from your daily intake. -For carbs: divide the total calories in your drink by 4. The resulting number is the grams of carbs to subtract from your daily intake. Basically, always keep your protein higher. Carbs and fats are going to have to take a hit. Try to keep carbs as high as possible, as long as possible. Don't let fat drop below 15% of your total calorie intake. 4. Micronutrients Ok - so this could get really boring. I'm not going to hit you with an exhaustive list of vitamins and minerals. We'll just cover the essentials quickly. You've probably heard the term nutrient-dense foods. Nutrient-dense foods are simply foods that are packed with vitamins and minerals. These nutrients are key to overall health, gym performance, and even your mental state. Typically whole or minimally processed foods are nutrient-dense foods. Think - anything that comes from the earth OR lives on the earth. Meats, veggies, fruit, etc. On the other hand, highly processed foods typically contain very few nutrients. Think - Food that's produced in a factory. Typically a very long ingredient list. Now, the five most common micronutrient deficiencies are:
As far as fruits and veggies - a good rule of thumbs is to eat one serving of fruits and veggies for every 500 calories you consume. So how important is food quality? Here's the thing - you could eat only Twinkies and lose weight, as long as you maintained a calorie deficit. For real. The professor in THIS STUDY ate strictly Twinkies and the like for 10 weeks. Dude lost 27 LBs, while eating strictly highly-processed, sugar-laden foods. All he did was maintain a calorie deficit. Now, do I recommend this approach? Absolutely not. Your health will be awful. You need adequate intake of the nutrients whole foods provide to feel good, perform in the gym, and function properly. Plus, while dieting, you have to deal with being hungry often. Highly-processed foods are literally engineered to make you want to eat more. They're "hyper-palatable". Not ideal when the goal is to eat less. Eating mostly unprocessed, whole foods will keep you full longer. Whole foods typically have more volume per calorie (you get more "bang for your buck" as far as satiety per calorie goes). They also generally contain more fiber, which also increases satiety. So does your diet have to be strictly chicken breasts and tilapia? No way. But - making 80-90%of your diet whole foods will make the process much easier, and you'll feel better throughout. From there, you're free to enjoy the other 10-20% of your calorie intake from whatever your heart desires (as long as you work it into your food intake goals) without any negative effects on your results OR your health. 5. Meal/Nutrient Timing How many times have you heard: "You HAVE TO eat six meals a day to lose weight." ^This is super not true. The thinking behind this myth was - due to TEF, you burn more calories (via digestion) when you're eating. So eating more often means you're burning more calories. Thing is - on average, TEF is about 10% of the calories you intake. 10% of a larger meal, or a smaller meal. Whether you eat 2,000 calories in 4 different 500 calorie meals, or in 2 different 1,000 calories makes no difference. TEF at the end of the day will still be 10% of 2,000 calories. So does meal timing/number of meals matter at all? Well, yes. It CAN make a difference. Just be sure to prioritize. All the stuff we've talked about previous to this makes MUCH more difference for your body composition. Treat it as such. A few things to consider:
The most important thing - finding the meal frequency that is easiest for you to adhere to. (Anecdotally, clients usually do best with 3-4 per day.) 6. Supplements “Get ripped in two weeks with the SuperShred-69 fat burner!... And don’t forget to use my promo code.” -J. Swollzz, Instagram Fitness Model Most everyone has tried some type of fat burner, detox, etc. expecting dramatic results...and…..nothing. The problem is, the supplement industry is crazy good at selling on the idea that “the thing” is out there somewhere. You know, "the thing" that’s finally gonna get you the body you want, without having to put in years of hard work and consistency. "The thing" doesn't exist. Truth is, most legal supplements do little to nothing. That's why they're way up here, at the top of the pyramid. Are any supplements worth the money? *A Note On Proprietary Blends: Supplement labels often include “proprietary blends”. This allows for the total amount of ingredients in the blend to be listed, while leaving the exact amount of each individual ingredient unspecified. Taking supplements containing proprietary blends is much more likely to be a health hazard. Finally, do your own research. The following is purely informative, not a recommendation. It’s up to you to determine if a supplement is safe to take. That being said, a few supplements do have merit. Creatine Monohydrate Creatine is an extremely well researched supplement, with the most effective form being creatine monohydrate. Our bodies use creatine phosphate as a fuel source for the first few seconds of intense or explosive movement/exercise. Think of supplementing with creatine as “topping off the tank”. It allows you to maintain high-intensity exercise for slightly longer. This means an increase in strength, and overall workload you’re able to handle in the gym, equating to building more muscle. That being said, the effects of creatine are far from “steroid-like”, but it is a proven supplement to aid building muscle and strength. 3-5 grams/day will do the trick. Caffeine We’re all well-versed in/potentially addicted to this one. Caffeine is a central nervous system stimulant. Although considered a psychoactive drug, its use is extremely common and mostly unregulated. Of all the supplements on this list, caffeine has by far the most noticeable effects. Not only does caffeine boost mood, alertness and mental clarity, it also has some real benefits to your workouts. Research shows that caffeine decreases perceived effort, increases power output, and improves endurance. Not that you needed an excuse for more caffeine, but it’s a real performance booster. Just keep your intake reasonable. Ideally less than 400mg per day. Protein Powders If you’re able to hit your daily protein requirements entirely from whole foods, there’s no need to use a protein powder. Protein powders are lacking many of the micronutrients that quality, whole food protein sources will have. But, if you’re struggling to meet your daily protein requirements, supplementing with a protein powder can be helpful. Whey protein and casein proteins have the best amino acid profiles of available protein powders. They're the easiest for your body to absorb and use. It’s debatable which is superior. The body digests whey protein quicker than casein protein. Whey and casein protein are derivatives of milk. So if animal products are a no-go for you: pea or rice proteins have the best amino acid profiles. Multi-Vitamin Getting all of your micronutrients from whole foods is ideal. Ideal, but not always realistic. Taking a multivitamin is a good way to ensure your daily micronutrient needs are met. Vitamin D We obtain vitamin D naturally through food and sunlight. The issue? Most of us don’t get enough time in the sun, and the amount of vitamin D is negligible in most foods outside of fatty fish. As a result, vitamin D deficiency is extremely common Taking a vitamin D or Cod liver oil supplement can be extremely helpful in preventing this deficiency. The typical recommended dose is 1,000-2,000 IU per day EPA And DHA (Fish Oil) EPA and DHA are essential fatty acids. Now, if you eat fatty fish 2+ times per week, you're good on these. If not, a fish oil supplement can help. Typically, 1-2g EPA + DHA per day is advised. Again, supplements are the LEAST important factor. You'll rarely see any noticeable difference from taking a supplement. So don’t get caught up in the minutiae of things like supplements, and forget to focus on the things that really make a difference when it comes to changing your body. Ok, got all that? A quick summary: Week Three: The Nutrition Hierarchy 1. Finding a diet you can adhere to and learn sustainable behaviors from is by far the most important factor. 2. You must have a negative energy balance for weight loss. You need a positive energy balance for weight gain. 3. Adequate protein is super important. Carbs and fat intake can be geared towards what is easiest for you to adhere to. 4. 80-90% of your food intake should come from whole foods. 5. Meal timing doesn't matter all that much if you don't have 1-4 dialed in. Eating 3-5 meals per day is slightly more ideal. The most important factor is finding a meal frequency that fits your lifestyle. 6. Supplements typically make little to no difference. A few will help you hit your nutrient needs, and/or slightly improve gym performance. Hit comment with any questions! - Coach Kayli Blog Post by Coach JulieNCI Certified Nutrition Coach L1 & Certified Mindset Coach I began Phase 4, the reintroduction phase, on July 7th. With this phase I started 2 new supplements Flora Protect and a supplement called PepZin GI. These two supplements are to repopulate the gut with good bacteria and to protect the gut barrier and gut immunity. I will maintain the S. Boulardii with these two supplements and I have continued the peppermint oil. I am reintroducing foods on a 3 day cycle. The first day, I will consume half a serving of a certain food. If I don’t have symptoms, I will continue to day two where I will consume a half serving twice per day. Assuming there are still no symptoms, I will eat a normal serving on day 3. Day 4 is a rest day, to make sure that I don’t experience any delayed symptoms. Sometimes delayed symptoms can occur if you’re experiencing constipation so we’ve built in a rest day to allow any symptoms to subside before we start a new 3 day cycle with a different food. After the end of the cycle, if there were no symptoms, I have been waiting a week or so and then reincorporating those foods back into my normal diet.
Since the last update, I have reintroduced: ranch dressing, granola, avocado, ice cream, pears, beets, onion and garlic. All have been a successful introduction. The only noticeable symptoms I have had occurred during the garlic reintroduction. I had minimal stomach upset and a little bit of a bloated feeling. Not enough that I will completely exclude garlic, but I will keep it to a minimum. I am still working through a list of foods that I had eliminated and this will continue until I have tried all the foods that I eliminated so that I am either back to a normal diet or have identified some trigger foods. I am getting very close to wrapping this phase up, I have 3 more foods that I would like to add. I am taking this phase very slowly to be sure that I can clearly identify if there are some trigger foods. My coach has said that I can probably wrap it up, but I feel more comfortable maintaining this cadence until everything I used to eat is included. I have discontinued all the supplements, including S. Boulardii, with the exception of the PepZin GI and Peppermint Oil. I will be continuing those through the Nexium cessation phase. After this phase, we will move on to Phase 5 where we will eliminate Nexium and work on increasing my stomach acid levels. I have the protocol and I know what I will be adding, however I am not going to start this until I have completed the current supplementation and the reintroduction phase. With my forecasting, it looks like I will be starting that phase on December 3rd. Blog Post by Coach JulieNCI Certified Nutrition Coach L1 & Certified Mindset Coach I began Phase 4, the reintroduction phase, on July 7th. With this phase I started 2 new supplements Flora Protect and a supplement called PepZin GI. These two supplements are to repopulate the gut with good bacteria and to protect the gut barrier and gut immunity. I will maintain the S. Boulardii with these two supplements and I have continued the peppermint oil. I am reintroducing foods on a 3 day cycle. The first day, I will consume half a serving of a certain food. If I don’t have symptoms, I will continue to day two where I will consume a half serving twice per day. Assuming there are still no symptoms, I will eat a normal serving on day 3. Day 4 is a rest day, to make sure that I don’t experience any delayed symptoms. Sometimes delayed symptoms can occur if you’re experiencing constipation so we’ve built in a rest day to allow any symptoms to subside before we start a new 3 day cycle with a different food. After the end of the cycle, if there were no symptoms, I have been waiting a week or so and then reincorporating those foods back into my normal diet.
Since the last update, I have reintroduced: cauliflower, bran, kidney beans, cream cheese, honey and apples. All have been a successful introduction. I am still working through a list of foods that I had eliminated and this will continue until I have tried all the foods that I eliminated so that I am either back to a normal diet or have identified some trigger foods. I am getting very close to wrapping this phase up, I have 11 more foods that I would like to add. I am taking this phase very slowly to be sure that I can clearly identify if there are some trigger foods. My coach has said that I can probably wrap it up, but I feel more comfortable maintaining this cadence until everything I used to eat is included. I am continuing the supplement regimen that I listed above until I am out of them. When I run out, I will not be refilling those. This includes the S. Boulardii. The only supplement listed that I will continue is the peppermint oil as that will be carried over into Phase 5. After this phase, we will move on to Phase 5 where we will eliminate Nexium and work on increasing my stomach acid levels. I have the protocol and I know what I will be adding, however I am not going to start this until I have completed the current supplementation and the reintroduction phase. |
AuthorKayli is a certified personal trainer and online coach that specializes in fitness, wellness, nutrition, mindset, mobility and everything in between. Categories
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