Categories
health Self Help Totally Hott Body Success Group Wellness

Protocol For Better Health

Protocol For Better Health

If it is red it is a clickable link:

Know your #

  • Body Mass Index is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years.
  • Basal Metabolic Rate is the number of calories that you burn at rest over 24 hours
  • Calories to eat each day:         To maintain weight 

moderate exercise BMR x 1.55 

light exercise BMR x 1.375 

           Adjust this # to increase or decrease weight

This is my eating plan. Adjust Macro to your desired eating plan

Fat 50% x calories= total calorie/9=total grams

Protein 30% x calories=total calorie/4=total gram

Carbohydrates 20% x calories=total calorie/4=total grams

Realistic Approach to Weight Loss

The fastest way to lose weight is fasting and/or cutting out complex carbohydrates.

Why? Because you will lose water weight.

Some of the carbs you consume are stored in the form of glycogen. 

For every one gram of carbohydrate stored in the body (as glycogen), there are approximately 2-3 grams of water retained.

1 Pound = 15.34 oz of Water

Net carbs= total carbohydrate intake (in grams) and deducting the total fiber intake (in grams). 

Example: Total carbohydrates 65-75 grams – 35-45 grams of fiber per day = 20-40 grams net carb, these are the carbohydrates that raise your insulin levels which will then, in turn, make it impossible to lose fat. Insulin is the guard to the Fat cell. As long as Insulin is in the bloodstream fat will not be used for energy. The best way is to eat 1lb of non-starchy vegetables a day 

20 to 49 grams of net carbs per day.

3500 calories in 1 pound of fat

  • To lose 10lbs of fat you will need to deplete your diet of 35,000 calories

If you cut about 500 calories a day from the diet, you’d lose about 1 pound of fat a week.

10 weeks = 10lbs of fat

First You Need to get Hormones Back in Balance.

By doing this you will notice an array of problems decreasing. Like problems with sleep, Digestion, mental fatigue, and inflammation.

Intermittent Fasting is the easiest way to do that.

12/12 first 3 days 

14/10 next 4 days

16/8 for 21 days

Example Numbers watch video

Name: Donel Rourke

Age: 51

Weight: 142

Height: 5foot 7

Gender: Female

BMI: 22.24

BMR:1348

Calories: 1348 x 1.55=2089 to maintain         

                 2089 – 500=1548 to lose weight

Fat: 1548 x.50= 774calories / 9 =86grams

Protein: 2089 x.30= 464calorie /4 =116grams

Carbs:  1548 x.20=310calorie /4 =77grams

Fasting Glucose: 87

You got this. You can and will make all the changes you need to Live a Life You Love.

Categories
health Self Help Totally Hott Body Success Group Wellness

How to Have Metabolic Flexibility

What is Metabolic Flexibility?

Metabolic flexibility refers to how efficiently your body can switch between using carbs or fats for fuel. Simply put, are you a fat burner or a sugar burner? Being metabolically flexible has been shown to improve overall health and wellness by boosting insulin sensitivity, reducing the risk of disease, and training your body to adapt to the different metabolic demands you put on it every meal.

What is Metabolic Inflexibility?

Metabolic inflexibility is the limited ability to switch from one fuel source to the other.

If you are metabolically inflexible generally you feel pretty poor: fatigue, weight gain, brain fog, poor sleep, low mood or depression, poor cognitive function, and shortness of breath. Over 90 million people are pre-diabetic.

Do you find it hard to finish the tasks at hand? Do you take frequent coffee breaks for caffeine-induced energy? Do you get frustrated easily? Do you have trouble sleeping?  Are you always hungry? Do you have a lot of cravings? If so then you may have an inflexible metabolism.

So How do You Get Metabolic Flexibility?

Fasted Cardio, Intermittent Fasting, and eating to keep insulin levels low.

All food you eat regardless can spark the release of insulin.

Insulin is a factor in deciding which fuel source your body uses. When insulin levels are low, your body likes to burns fat. When insulin levels are high, your body likes to burn carbs and store fat.

I follow the M.A.D.E. diet. The MADE diet is a lifestyle plan that incorporates moderate protein, adequate fat, decreased carbs.

Fasted Cardio means cardiovascular exercise with little to no glycogen stored. Meaning do cardio when you have not had calories for at least 10-12 hours.

Intermittent Fasting is simply don’t eat first thing in the morning and stopping eating 3 hours before you go to bed. So the longer the fasting period, the more your body has to tap into its fat reserves. Start with 12/12 Eat 12 hours fast 12 hours. Do that for one week then go to 14/10 for one week and then 16/8.