Top “Biohacks” to Avoid the Holiday Weight Gain

Tips to avoid the typical holiday weight gain this season!

Do you know how to avoid gaining weight this holiday season?

Here are five biohacks to avoid the holiday weight gain:

1.  STRESS management!  Every stress response is a blood sugar response- so if you want to manage your glucose levels to avoid the blood sugar roller coaster ride then stop, pause and reset with nasal breathing exercises.

Box Breathing:  
How to do box breathing

  1. Breathe out slowly, releasing all the air from your lungs.
  2. Breathe in through your nose as you slowly count to four in your head.
  3. Hold your breath for a count of four.
  4. Exhale for another count of four.
  5. Hold your breath again for a count of four.
  6. Repeat for three to four rounds.

2. Test and not guess if that food or meal – or stressful experience impacts your glucose level.  I like to test my glucose and ketones with Keto Mojo or use a CGM as from NutriSense for 1-3 months (14-day per sensor).  Click here to learn more about KETO MOJO or here for NutriSense

3.  EXERCISE before your eat a meal with strength and cardio HIIT intervals.  Example workout- my 5 x 5 x 5 workout (if you have a foundation)

5 exercises. 5 rounds. 5 reps.
1. Push-ups or pushing exercises as chest press with free weights

2.  Pull-ups or other pulling back exercises as row or lat pull down machine.

3.  Squat with weights- add overhead press if you would like more.

4.  Deadlift with weights (good form!)

5.  Core exercise as seated V-sit or “starfish” roll up

Add each round 30-60 second cardio blast as speed skaters, tire hops, burpees or cardio machine as bike sprint or run hills or stairs outside!

Rest 1 minute (active recovery) then repeat 3-5 rounds.

4.  MOVE after you eat 2 minutes or longer!  Get the family out for a walk around the block after your holiday meal.

5.  WHAT you eat, WHEN you eat and HOW you eat before your big day …”feast and fast” but don’t get too hungry that you over eat.
Try fasting 12-16 hours from dinner to breakfast – once you are fat adapted.  You can try BONE BROTH fasting during the day (also great for gut health) as with Bonafide Provisions.  Prioritize what you eat (protein first) on your plate as well as eat mindfully over mindless eating.  Chew your food 20x and put your fork down in between bites.

Here are few more tips:
Blood Sugar Control Strategy #1: Strength Train 

Blood Sugar Control Strategy #2: Pre-Breakfast Fasted Cardio

Blood Sugar Control Strategy #3: Post-Prandial Walks

Blood Sugar Control Strategy #4: Standing

Using a standing desk can lower blood sugar levels, and there’s research to back it up!

Examples of “Greasing the Groove” to control blood sugar even when you are not exercising:

 -Beginning every day with a few minutes of yoga and calisthenics with deep nasal breathing…

-Doing 25 body weight squats 

-Doing 30 burpees at least once per day…

 -Doing 100 jumping jacks for every hour that I actually am sitting…

-Taking a cold shower 2-3 times each day…

https://bengreenfieldlife.com/article/biohacking-articles/best-ways-to-control-blood-sugar/

2.  Prioritize what you eat first… “try to eat your protein and fiber first. Protein helps to slow down the rise in glucose, sort of like adding a big log to a fire that will burn for hours versus throwing a piece of paper on a fire that will burn up too quickly. Additionally, filling up on fiber-rich foods like vegetables or nuts can help with satiety. Vegetables also take more time to chew and digest, which can help curb overeating. Practicing some meal sequencing during your Thanksgiving dinner can help keep your glucose levels in check.”
https://www.nutrisense.io/blog/how-to-eat-your-thanksgiving-meal

3.  “Like meditation, breathing exercises can help reduce cortisol levels. Simply slowing your breathing down to six breaths per minute can have numerous benefits, including reduced blood pressure, improved emotional wellbeing and increased Heart Rate Variability – essentially a measure of how relaxed your nervous system is [*]. You can get started today with a simple resonance breathing exercise – inhale in for a count of 5, then exhale for a count of 5, with a slight pause between each inhale and exhale. Repeat for 10-15 minutes and enjoy that feeling of complete relaxation.

https://www.carbmanager.com/article/yboleriaacma_tsg/bio-hacking-for-weight-loss-5-simple-tweaks/

Do they spike your glucose more than 30 on your Keto Mojo or NutriSense CGM?

How can you BIOHACK your holiday treats so you don’t spike your glucose, insulin and weight gain?

Supplements as from BiOptimizers

  • You’re not what you eat – you are what you are able to digest and absorb
  • As we age, we lose enzymes that help us break down our food into smaller particles
  • We may be only absorbing 40% of the protein we are eating!
  • BiOptimizers has created one of my favorite digestive enzymes to aid in breaking down the food we eat into usable energy… MASSZYMES helps break proteins into usable amino acids and helps us absorb the nutrients from our nutrient dense food we consume.
  • Always start with what you are eating but focus on HOW you are eating: mindfully, slowly and chewing your food while in the PNS “rest and digest” nervous system.
  • You can improve muscle repair and recovery, improve energy, decrease inflammation, improve gut health and more by just improving the digestive processes from the real, nutrient dense food you eat
  • BiOptimizers https://bit.ly/3Htsz3i

Full Spectrum Digestive Enzymes Optimize Digestive Function

Due to aging and a stressful lifestyle, most people have suboptimal digestive function, which can lead to subclinical nutrient deficiencies and digestive problems. MassZymes contains the best digestive enzymes that are active at a variety of acidities offering digestive support throughout the gut. It also contains digestive enzymes that specifically break down fibers and sugars that are hard to digest. Therefore, MassZymes can help relieve indigestion, gas, bloating, and other symptoms of poor digestion.

Systemic Enzymes Promote Exercise Recovery And Balanced Immune Response

MassZymes contain plant-based, systemic protein-digesting enzymes that can get absorbed into the bloodstream. These full spectrum digestive enzymes[1] can break down debris from the wound healing processes. They also support cell growth and collagen production.

Recovery from exercise typically involves wound healing processes, so systemic enzymes can support exercise recovery and reduce exercise-induced soreness. In healthy active adults, systemic enzyme therapy before and after exhaustive exercise[2] improved strength gains and reduced lab markers of inflammation.

Improves Overall Energy Levels

The less optimal your digestion, the more energy your body requires to properly digest food, which may leave you experiencing a slump in energy after meals. Also, suboptimal digestion allows incompletely digested foods to trigger your immune system, leading to inflammation that can rob you of your energy. Lastly, nutrient deficiencies such as low iron and vitamin B12 can often lead to perpetual fatigue.

By providing your body with systemic full spectrum digestive enzymes, you relieve your body of the energetic burden in the digestive process. MassZymes can help ensure that your food is completely digested and nutrients maximally absorbed. As a result, many MassZymes users experience improved energy levels

Helps With Leaky Gut And Food Sensitivities

Insufficient digestive enzymes from the pancreas[3], combined with leaky gut, can increase systemic inflammation. The leaky gut can expose the contents inside the gut, such as food and bacterial toxins, to your immune system. As a result, you may develop food sensitivities or allergies.

Having bacterial toxins in the bloodstream can cause[4] chronic low-grade inflammation that causes obesity, brain fog, and depression.

A full spectrum digestive enzyme blend like MassZymes can help restore the digestive capacity and support gut barrier health. Some of our customers experience major relief and reduction in food sensitivities. However, individual responses vary—others may need additional changes in their diet, lifestyle, and supplements such as Leaky Gut Guardian and P3OM to achieve the same relief. Keep in mind that MassZymes is not approved to treat or prevent any diseases.

Promotes A Lean And Toned Physique In Combination With The Right Diet And Exercise

Full spectrum digestive enzymes are not fat burners, so they don’t directly help with weight loss. However, there are a few ways that full spectrum digestive enzymes like MassZymes may promote a lean and toned physique:

    • By improving your energy levels and making it easier to become more active
    • By improving your nutrification, so you feel more satiated and need less food
    • By reducing systemic inflammation that increases hunger and cravings, while reducing your energy
    • By improving your exercise recovery so you see better results from your workout and can train harder at your next session
    • By correcting nutrient deficiencies that may slow down your metabolism
  1. Improves The Absorption Of Minerals, Such As Iron And Magnesium

Mineral deficiencies are so common these days because our soils are depleted and digestion suboptimal. Also, anti-nutrients such as phytates in grains and legumes can capture these minerals and make them unabsorbable.

MassZymes is a full spectrum digestive enzymes supplement that contains phytase, which helps break down phytates, allowing minerals from your foods to be more readily absorbed. Some of our users find that it helps them restore healthy iron levels.

Improves Skin Health

Your skin show well your entire body and digestive system are functioning. Many people notice that certain foods trigger breakouts due to increased inflammation, or that some nutrient deficiencies cause dull or aging skin. By supporting your gut barrier and supporting optimal digestive health, MassZymes can help improve your skin health.

The anti-aging skin repair process depends heavily on your body’s wound healing[5] capacity. The systemic enzymes in MassZymes may slow down skin aging and support healthy skin repair.

Gluten Guardian is a one of a kind blend of digestive enzymes targeting gluten and is also designed to optimize dairy digestion.

  • Supports the digestion of hard to break down gluten and dairy casein
  • Specifically designed to support digestion from high-carbohydrate meals
  • Can relieve occasional bloating, gas, and indigestion from high-carbohydrate meals with three enzymes that break down starches and sugars
  • Improves digestion and absorption of nutrients
  • Supports muscle building with a blend of six plant-based proteolytic enzymes that are active across all acidity/alkalinity levels
  • Astrazyme boosts protein digestion and absorption at the cellular level
  • Free of fillers, artificial colors, flavors, and preservatives
  • Non-GMO, Soy-free, dairy-free
  • 100% plant-based and in vegetarian capsules
  • Trace minerals provide cofactors for the enzymes and support healthy glucose uptake into cells

NutriSense Tips for the Holidays… 

https://www.nutrisense.io/blog/10-healthy-tips-for-thanksgiving-day

1. Start the Day Right

Start your day right! When you’re breaking your fast, do so in a way that prevents a hunger surge and sugar cravings later in the day. You may think it’s a good idea to save your appetite for the turkey, stuffing, and sides, but there’s another way!

Consider eating something before the Thanksgiving meal instead of saving your appetite for just that. Focusing on breaking your fast with protein rather than with a large, calorie-laden Thanksgiving feast can help blunt a glucose spike during the celebratory meal.

2. Remember to Snack Smartly

You may feel like you need to steer clear of all the grazing options often laid out before dinner is served. Some appetizers can ruin your appetite and mess with a healthy diet, but not all appetizers do that. It may be a better idea to start the meal on appetizers of vegetables or nuts if those options are available.

A good rule of thumb is to limit processed meats, bread, and refined carbohydrates to help buffer your body for any carb or sugar-heavy foods in the meal to come. If you’re hosting, add some snacks that won’t raise your blood sugar to the appetizer table this year.

When in doubt, stick to a small plate of whole-food appetizers and avoid grazing mindlessly if possible.

3. Help Yourself Stay Hydrated

Staying well-hydrated is always essential, but on a day like Thanksgiving, even more so. Avoid sodas, beer, and sweet cocktails and opt for some flavored water instead. Try to keep your alcohol consumption to a minimum, alternating each drink with a glass of water. Alcohol can affect your blood sugar levels for up to 12 hours after you have a drink.

If you indulge, stick to clear spirits like vodka or tequila, skip the fruity mixers for seltzer, and add some citrus or mint for a bit of a flavor boost. This will keep the calories and sugar to a minimum. Drinking enough water will also help you stay full so that you don’t overeat.

4. Stay Active

Activity before and after eating a meal goes a long way. By taking a short walk, you can lower blood sugar spikes and aid digestion. It doesn’t have to be a solo activity either. A walk can be a nice way to continue a conversation with family or friends that you want to catch up with.

Make it a new family tradition! Try to fit in a workout before going to your host’s home or before your guests arrive. Not only will a half-hour of vigorous exercise help control glucose levels, but it may help you have a healthier mindset and attitude towards food throughout the day.

5. Contribute to the Feast

Not only will contributing a dish to the table make your host appreciate you, but this is an ideal opportunity to add something healthy to the meal. Not sure what you can make in the few hours you have before the celebratory meal?

Prepare something simple, like a seasonal salad packed with nutrients, or this quick Lentil, Grape and Orange Salad! You can reduce your caloric and carb intake during dinner by providing yourself with an alternative or a healthy side to complement the conventional dishes.

6. Be a Picky Eater

Are there foods you love that you only have at Thanksgiving, and others you find less appealing (yes, we’re talking about the divisive cranberry sauce!)? Fill your plate with small portions of your favorite foods, and leave everything you don’t love behind. This will help you feel satisfied and prevent overeating.

7. Say No Without Feeling Guilty

On a holiday like Thanksgiving, family and friends can often encourage you to have ‘just another bite’ even after you’re full. Maybe your mother made a dish she wants you to eat more of, or you haven’t tried every dish at the table yet. Whatever the case, remember that you can politely decline any pressure to eat more once you feel full.

For example, say something like, “Thanks for offering! That looks delicious. I am really full right now, but I’d love to take some for the road if that’s okay!” When in doubt, it’s always a good idea to focus on what your body is saying so you can recognize the signs of satiety and avoid overeating.

8. Slow Down and Enjoy the Moment

Eating slowly and chewing your food thoroughly can significantly help regulate your actual hunger level. When you eat too quickly, your body doesn’t register how full you are. Chewing thoroughly and eating slowly will give your brain time to catch up with your stomach.

In addition to the health benefits of slowing down, you might find that you are enjoying your food more too. Savor every moment and every bite. You’re probably spending Thanksgiving with loved ones, so remember to talk, reconnect and share stories instead of focusing solely on the meal in front of you.

9. Try the Small Plate Trick

If you can, use a small plate for your food. This will make you feel like you’re eating more when you load up your plate. If there are only large plates, keep your food separate instead of stacking everything on top of other foods as we are wont to do around buffet-style meals.

This will help give you a better perspective on just how much you’re eating. If you’re still hungry after you finish, you can go get more! And if you do want seconds, wait a couple of minutes after you finish eating to make sure that you really are still hungry. Remember that your brain needs time to process what you’ve put in your stomach.

10. Our Most Important Tip: Enjoy Yourself

It can be easy to get swept up in the stress of staying healthy during the holiday season. What’s on your plate, how will it influence your health, what about all the progress you’ve made so far? Stress can ruin your health too, and a little celebration can be good for you!

Besides, there’s no one-size-fits-all with diets, and even foods you think may be terrible for you can surprise you when you eat them in moderation. So, remember to relax and enjoy the holidays. A little planning and some good habits surrounding food prioritization and physical activity can go a long way.

Engage with Your Blood Glucose Levels with Nutrisense

Your blood sugar levels can significantly impact how your body feels and functions. That’s why stable blood glucose levels can be an important factor in supporting overall wellbeing.

With Nutrisense, you’ll be able to track your blood glucose levels over time using a CGM, so you can make lifestyle choices that support healthy living.

The Low Carb Athlete Links

Are you ready for the busy holiday season ahead?

Hi it is Coach Debbie here again.

I am not the best at sending monthly newsletters, partially as I realize we have too many emails in our inbox already, but I wanted to send some tips to stay fit and healthy this busy season!

Somehow I just had another birthday last weekend, November 5th, and that means suddenly it is New Year’s Day!  The days go by so quickly this time of year… Labor Day to New Years Day.

I wanted to send a few reminders of “The WHOLESTIC Method” Coaching Program.

Let’s Get Started Here

The WHOLESTIC Method Coaching approach.

Debbie coaches driven, ambitious, high performers, who are stuck getting the desired results doing all the “right” things, get their body and vibrant self back again by investigating what is actually going on from the inside out by collecting clues to put the missing pieces of the puzzle together to create a personalized coaching program.  You are unique- so your fat loss, health and performance program should be designed specifically for your needs, goals and body. Schedule a call with Coach Debbie to discover options to get started.

The WHOLESTIC Method Holiday Tips:

Nutrition: 

  • Focus on eating real food, low sugar/low carb, moderate protein and higher healthy fats
  • Prioritize protein on your plate by eating first as it will make you feel full and satiety (eat slowly and chew your food)
  • Goal to eat your ideal body weight in grams of protein per day in 20-50g portions spread out throughout the day (150 lbs goal weight = 150 grams of protein = 50g x 3 meals)
  • Test your blood sugar each morning fasted and post meal 70-90 as with NutriSense CGM or KetoMojo.
  • Mindful vs. Mindless eating:  strive to eat when hungry- should be full 4 hours and avoid snacking
  • Goal to eat the right macro ratio to manage blood sugar to reduce insulin surges.  Test with BioSense to make sense of if you are burning fat or carbs for your main fuel source.

Exercise:

  • Strength training 3x, 5-8 reps, 3-5 sets
  • Cardio blasts 20-30 second all out sprints finish of workout 2-3x week, 5-10 sets
  • Endurance aerobic engine building zone 1/2 80% time (MAF)

Manage Stress:

  • Eliminate or reduce coffee/caffeine to less than 2 cups per morning (none after 12pm)
  • Deep breathing exercises (box breathing), walking, meditation, HRV Testing
  • Reset and recalibrate before eating – deep inhales/longer exhales 
  • Journal- gratitude each night 
  • Hot/Cold contrast showers or cold plunge plus sauna 

SLEEP:

  • Plan to get to bed by 10pm each night
  • Goal to improvce quality sleep 7-9 hours per night
  • Create sleep cave:  cold, dark, quiet and no EMF

MOVEMENT: not sitting more than one hour and 10,000 steps per day 

  • Mobility workouts
  • Foundations 12-minute video
  • Gentle/Restorative or Yin Yoga
  • Set alarm to get up and move every hour when working (off screen time)

DIGESTION:  its not just about WHAT we eat but also how, when and why!

  • Focus on microbiome balance
  • Eating slowly and mindfully
  • Take time to pause and reset before eating
  • Avoid snacking in between meals
  • Chew your food and pause in between bites!

HYDRATION:  

  • Drink half your body weight in ounces of water per day plus 12-16 oz for every 8-12 oz diuretics
  • Add minerals to your water to help stay hydrated as Redmond’s Real Salt or LMNT (see website for links and discount code LOWCARBATHLETE)
  • Drink mineral water throughout the day while avoiding drinking during meal (dilutes stomach acid) and too close to bed (well…you know why!)
  • Limit caffeinated beverages in the afternoon (two cups of coffee max)

HAPPINESS:  

  • Journal each night before bed – 3 or more things you are grateful for that day. 
  • Schedule a new activity play time or adventure each week
  • Surround yourself with friends and family that make you happy, laugh and joyful!

Debbie Potts 
The WHOLESTIC Method Coaching Program
Fat Loss. Performance. Longevity.
Certified FDNP & FNTP
NASM CPT, CHEK HCL, USAT
The Low Carb Athlete Podcast
(425) 466-3653
Author of “Life is NOT a Race” & “The WHOLESTIC Method”
https://linktr.ee/Debbiepotts

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