Don’t panic. I’ll tell you when to panic, and now is not the time.
Thunder thighs…I think that is a bit aggressive. You are beautiful!
Let me start by asking you a few questions:
How does a hurricane emerge? When conditions are just right.
How does a tornado emerge? When conditions are just right.
How does a tsunami emerge? When conditions are just right.
How does weight gain, diabetes, cancer, autoimmune disease, heart disease emerge? When conditions are just right.
How does weight gain, diabetes, cancer, autoimmune disease, heart disease resolve? When conditions are just right.
We need to set a plan to create an ideal environment for the right conditions. So let’s start! The only way to face a challenge, or an overwhelming bomb in this instance, is head on and with a plan.
First things first, as a wise man once told me, “Don’t panic. I’ll tell you when to panic and now is not the time.” Most people are just like you honey, they prefer to live in denial than face what is sitting right in front of them (I am most certainly guilty of this as well).
Have you ever wondered why some people distribute more of their fat in certain areas compared to other people? Well in fact our body fat distribution is controlled by our hormones. See the chart below
Fat distribution, utilizing assessments, comprehensive blood work (checking blood sugar, thyroid, cholesterol, iron, inflammation markers, and CBC with differential), Bio-Impedance Analysis or BIA (checking body composition and fluid analysis), and physical exam are some the best health tools low or high tech. So I am glad my wife’s tiny, adorable co-worker encouraged her to do the assessment. I’d encourage anyone with this option to take advantage of it. Most companies (like my wife’s) provide incentives to complete it. BONUS! I offer comprehensive blood work, BIA, and assessment forms in my office as well.
Now here is where the knowledge dropping begins. Let's start with nutrition:
I'd recommend an anti-inflammatory diet leaning towards Paleo. Here is an example. The page is a Detox protocol and the second page is the modifed elimination diet Rakowski Detox
It is vital to reduce the carbohydrate intake while changing body composition.
One reason for that is to improve insulin sensitivity and balance your blood sugar. My recommended weight loss sweet spot is between 50-100 grams of carbohydrates a day.
Focus on lean meats and vegetables, reduce/cut sugar intake.
Remove all food sensitivities. For example, if you are sensitive to dairy or gluten you need to stay away from them. By continuing to eat them they will cause more inflammation and immune imbalance.
It is a must to support detoxification during a weight loss/body composition program. This is important because all of the toxins we are exposed to on a daily basis are fat-soluble (meaning they are stored in your fat) so if someone wants to lose body fat they need to make sure their phases of detoxification are supported. If they do not support detoxification they will likely feel more toxic because they will be unable to transport the toxins out.
Intensity is KING especially for body composition changes!
For busy full-time working moms, wife of an entrepreneur, and someone getting back into working out I'd recommend Tabata (20 seconds of work and 10 seconds of rest for 8 rounds). You can do them anywhere!
Use air squats, lunges, step ups, stair climbs, rowing, KB swings, push ups, planks, etc. You can get as creative as you want
Walking. Movement is Life.
Lean body mass tissue is a sign of longevity. Didn't we tell each other we wanted to live to be a 100?
Get your 8 hours! I know it can be tough with our precious little one. Sleep is vital is all aspects of our health not only body composition. It has been shown those who get less sleep are more likely to gain weight. If you have a rough night, don’t stress about it.
Strive to drink half your body-weight in ounces of water per day. Tip- Always have a water bottle on hand and fill it up when it gets low. This will keep you on track.
Cut out the sugary drinks (includes soda and fruit juices).
If you are wondering how you can enjoy treating yourself without getting off track I’d say make healthier versions of your typical treats. Also ask yourself, “Is this helping or hindering the changes I am trying to make? How badly do I want the treat and how badly do I want to make the change?”
Healthy coffee and tea are accepted and preferred. I recommend Organo Gold
I would recommend supporting this body composition change plan with supplementation. Below is what I recommend to Maggie. Check out our Patient Resource page to set up your own account through Xymogen and Nut-Dyn.
OGX Fenix Chocolate Protein powder
Quality Multivitamin; She is using ActivNutrients from Xymogen
Fish oil; She using Brain E DHA from Apex Energetics (due to the high DHA for breast feeding). Other great options are Omega MonoPure from Xymogen or OmegaGenics SPM Active from Nut-Dyn
Blood sugar support; CinnDromeX from Xymogen and Organo Gold Ganoderma Lucidum
Detoxification support; XenoProtx from Xymogen and Organo Gold Ganoderma Lucidum
Vitamin D3; prefer a liquid Vitamin D
Each person can be different. If you have questions on what you need just ask me! Contact me directly
I will end with 4 questions
Why? Why make this change?
Why not? Why not create a better version of yourself? Why not set an example for Lola.
Why not you? You are too important to us! You deserve the best.
Why not now? If not now, then when?
“Life is really simple, but we insist on making it complicated.” ~ Confucius
Let's try to keep life simple.