Are you trying to do all the “RIGHT” things but still can’t lose weight?
The WHOLESTIC Method Five Day Jumpstart- or get serious with my 30-day program:
Register here for the next 5-day Jumpstart Program
Register here for the next 30-day Transformation Program
The Goal of the three phase 30-day total transformation program:
- To reset the metabolism to depend on fat as the body’s primary fuel source- to be fat adapted and get off blood sugar roller coaster
- To rest and heal the digestive system with intermittent fasting
- To improve function (optimize) of the liver with nutritional therapy foods
- To reset and reboot internal system with lifestyle changes with The WHOLESTIC Method
- To implement healthy lifestyle habits to improve sleep, stress and health from the inside out.
The eight elements of The WHOLESTIC Method:
Nutrition, exercise, sleep, stress management, movement, gut health-digestion, hydration and happiness!
Nutrition:
- Everyone is a unique bio-individual with a unique thumbprint and gut biome!
- Not one size fits all approach
- Eat based on your ancestry DNA, DNAFIT type of nutrition report, microbiome, and metabolic type to balance blood sugar and avoid insulin surges
- Avoid common inflammatory foods for at least 30 days then continue on for life 80/20 rule but if you are sensitive to these foods then you are best to avoid 100% or pay for the consequences. Eliminate all wheat-gluten, unproperly prepared grains, commercial cow dairy as well as corn, soy, vegetable oils and refined sugar! Easy- eat real food instead!
- Tune in to how you feel when eating and afterwards- mentally, physically and emotionally. Track your food and symptoms to see which foods are best to avoid.
- How is your relationship to food? Are you eating because of the time of day or because people are eating …or because you are alone and stressed? TUNE IN and LISTEN to what your body is telling you!
- Take your pulse before you have a food and then afterwards… Coca Pulse Test.
- Get back on track and restart if you fall off… don’t be hard on yourself, just get back up and get re-focused.
- Commit to taking care of yourself first as they say “put the oxygen mask on first”….and don’t feel guilty for prioritizing your health and well-being for FIVE DAYS!
- Plan your meals for the week and take a picture of your meal to share with your team – afterwards!
- Get your mind right and plan ahead so you can be mentally prepared as when you have a meeting, dinner or event!
- Take a moment to give gratitude when you have your meal…take three deep belly breathes through your nose (nasal breathing) to reset and shift into PNS.
- Take time eating your meal and enjoy it- as if you are eating lunch in Italy which means eating slowly, chewing your food, savor the flavors and not rushing. Focus on the moment… not eating a meal when it is inconvenient or just a job. Make it an event as we should.
Get prepared now for our next quarterly challenge:
- Kion Lean
- Kion Essential Aminos- caps and powder
- Kion Organic Coffee
- Kion Creatine
- Kion Omega Essential Fatty Acids
- Kion Whey Protein Powder for superfoods shakes
- Bonafide Provisions Bone Broth to heal gut each day
- ENERGYbits and RECOVERYbits …or VITALITYbits is a combo pack: use code thelowcarbathlete at checkout for 20% off every purchase!
- LMNT eletrolyte packets here
Nutritional Therapy Nutrients:
Hypertonic minerals
Quinton Hypertonic – in the morning upon rising
1 packet; In 20 ounces of filtered water;
My Favorite Kion Products: Save up to 20% at Kion with my coupon “DEBBIE+KION”
Use link here to order your Kion products:
- Kion Aminos = 20g; Pre or post workout
- Kion Creatine (for muscle building protocol) = 5g; Per day
- Kion Organic Coffee (decaf) = Optional but drink French roast in morning before 12pm.
- Kion Lean: when eating higher carb meal as at night or on “flex day” (once a week)
- Kion Flex: take at night if injuries, inflammation or sore muscles
What are the benefits of implementing supplements during our “Jumpstart Fasting” week?
Since so people are so eager to start new health goals in January, it would make sense to focus on building up our health post holidays using five of my favorite Kion products. These top five products may enhance your experience during our “Rest and Reboot” program as well as your performance, recovery and metabolic health.
My top five recommendations and their benefits from Kion would be:
- Clean Protein: https://getkion.com/blogs/all/healthiest-protein-powder
- Lean: https://getkion.com/blogs/all/blood-glucose
- Creatine: https://getkion.com/blogs/all/what-is-creatine
- Aminos: https://getkion.com/blogs/all/eaas-vs-bcaas
- Omega: https://getkion.com/blogs/all/fish-oil-omega-3-benefits
Some of my other favorite health boosting products include:
MUD/WTR: 1 scoop mixed with hot water in morning plus optional add MCT oil, Collagen Creamer
Athletic Greens: 1 scoop mixed with filtered water; Mid morning (break-fast) and post lunch/early afternoon on stressful/busy days; add collagen peptides and MCT oil for more satiety
Vibrant Blue Oils: My Favorite is Parasympathetic Oils to help digestion, detox and sleep. Apply behind ear before meal and sleep
- Masszymes and KAPEX with heavier protein/fat meal (lunchtime)
- Probiotics- with meal
- Magnesium- before bed
Debbie Potts
The WHOLESTIC Method
Discover more with a complimentary call here
www.debbiepotts.net
“Life is Not a Race” & “The WHOLESTIC Method” on Amazon
KAPEX ENHANCES ALL ASPECTS OF KETOGENESIS by improving digestion of fats, fat utilization and fat mobilization. You’ll feel a new peak of smooth, constant energy as well as the best digestion ever on a keto diet. kApex® upgrades the way your body and cells function on a Keto diet. kApex® is precisely formulated to help your body rewire itself in these three key ways. Every ingredient performs a critical role. It’s NOT a mish-mash of “maybes” in a bottle.
More tips on fasting for fat loss, health and longevity:
Ki Points on Intermittent Fasting and Weight Loss
That covers what we currently know about intermittent fasting and weight loss.
Here are the Ki Points to remember:
-
To lose weight, you must maintain a caloric deficit for a period of time. In other words, you must consume fewer calories than you burn.
- Unlike traditional diets, intermittent fasting doesn’t restrict what you eat. Instead, it promotes weight loss by controlling when you eat.
- In theory, by shortening your feeding window, you will find it easier to consume fewer calories.
- Intermittent fasting’s effectiveness is partly due to its simplicity, which can be adapted to various lifestyles and is relatively easy to sustain.
-
Although intermittent fasting can be a powerful weight loss tool for some, it doesn’t work for everyone.
Still wondering if intermittent fasting is right for you? That’s ok. After all, there is no one-size-fits-all approach to weight loss and having discretion before jumping on any bandwagon is always a good idea.
However, if intermittent fasting appeals to you because of its simplicity, and you can visualize it fitting in with your lifestyle, then it might be worth a try.
Another Kion Article on Fasting Here:
Fasting has been shown to improve*:
- Gut health [1]
- Brain health [2][3]
- Heart health [4][5]
- Energy levels [6]
- Body composition [6][7]
- Appetite regulation [8]
- Immune system health [9][10]
- Longevity and anti-aging [6]
- Self-control, willpower, and relationship to food
The Benefits of FASTED EXERCISE…for those athletes out there!
Read the show notes or listen to the podcast from Ben Greenfield here.
Key Takaways for the female athlete trying to do fasted exercise for fat loss:
Men versus Women
- found is that women who eat before exercise but then don’t eat after exercise tend to burn more fat for a longer period of time compared to the opposite scenario.
- Men are completely the opposite.
- Men who fast before exercise then don’t eat after exercise tend to burn more fat.
- Women versus men–women tend to be more efficient at burning fat as a fuel.
- When Women are given a little bit of carbohydrates before a workout, they eat a little bit of carbohydrate before the workout and then they go out and they do the workout and then they’d fast after the workout, they actually burn more fat.
- Men, they don’t eat before the workout and then they eat following the workout- burn more fat
- Study was done on lean trained individuals.
- One caveat for a really lean trained female: they may actually want to again eat something small before a workout if you fall into that category of a lean active female or often hormonal issues arise…. then fast after the workout, you still see a really good increase in fat oxidation.
- Some of the studies that have been done on men versus women are really fascinating.
Carb Timing, Exercise, Fasting for Athletes
- Men 12-16 hours IF
- Women 12 hours max
- Premenopausal women- 2 x 24 hour cell autophagy OMAD dinner to dinner as example
- Women morning fasted EASY workout unless aminos and ketones – trigger any endocrine suppression/regulation; save hard workout for later in day or eat something before workouts as aminos and ketones.
- long bike rides- 1/4 normal amount as 100 calories per hour carbs as Vitargo plus each hour 10 grams – 20 grams aminos and ketones, plus scoop of electrolytes; slow bleed of carbs
- long fasted bike ride- as above without carbs; ketones, aminos, electrolytes; semi depleted state
Practical ways to do fasted workouts…41:15
- Exercise before breakfast
- Need to include carbs in breakfast? Only if you’re going to work out again within 8 hours.
- Don’t eat dinner for an hour or two after late-afternoon or early-evening workout.
- Use supplements
https://bengreenfieldfitness.com/podcast/nutrition-podcasts/fasted-exercise/
Ki Points on What Breaks a Fast
Once you’ve chosen the right fast for your goals, it’s helpful to understand the guidelines of your fast and what to avoid.
Now, this was a beastly post, so here’s a much-needed recap and general guidelines to follow.
Non-caloric liquid fasting (NCLF) for longevity:
- What is it? Consuming only zero-calorie liquids.
- What breaks this fast? Anything and everything with calories.
- General guidelines: It’s best to stick with water, sparkling water, coffee, and tea and avoid everything else until you’re ready to break your fast.
Intermittent fasting (IF) for body composition:
- What is it? Avoiding substances that elevate blood glucose and insulin for 12-22 hours.
- What breaks this fast? Anything with more than 10 calories, carbohydrates, or sugars.
- General guidelines: If you can help it, avoid consuming anything with calories. However, if it supports your goals to consume certain nutrients while intermittent fasting, make sure you check labels for added sugar or excess calories.
Caloric liquid fasting (CLF) for gut health:
-
What is it? Consuming only gut-friendly liquid calories.
-
What breaks this fast? Solids or liquids that contain gluten, vegetable oils, artificial sweeteners, refined carbohydrates, and sugars.
-
General Guidelines: Be conscious of ingredients, avoid sugar, and lean towards beverages that nourish your gut.
Will Kion Supplements Break a Fast?
- For Longevity: Yes
- For Body Composition: No
- For Gut Health: No
- Best taken on an empty stomach.
- For Longevity: Yes
- For Body Composition: Yes
- For Gut Health: No
- Best taken with food.
- For Longevity: Yes
- For Body Composition: Yes
- For Gut Health: No
- Best taken with food.
- For Longevity: Yes
- For Body Composition: No
- For Gut Health: No
- Best taken on an empty stomach.
- For Longevity: Yes
- For Body Composition: Yes
- For Gut Health: No
- Can be taken with food or without, depending on your preference. If it causes stomach upset, try taking it with food.
- For Longevity: Yes
- For Body Composition: No
- For Gut Health: No
- Can be taken with or without food.
- For Longevity: Yes
- For Body Composition: No
- For Gut Health: No
- Can be taken with or without food.
- For Longevity: Yes
- For Body Composition: No
- For Gut Health: No
- Can be taken with or without food.