Category: Weight Loss
Today, we have another Success Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community, please contact me here. Thank you for reading! This may sound odd but I often say gaining weight actually changed my life – for the better! No, not because I was too thin, but because the changes that I made to lose that weight gave me my life back. Several years ago I had lost over 50 pounds by doing the typical eat less, move more thing (what I now call the “old fashioned” way). It was a ton of work but I lost the weight and even maintained it for a few years. I thought I was good to go. But then, despite the fact that I was still doing the same things I had done to lose the weight originally—micromanaging everything I ate and exercising 6 days a week—I started gaining weight again, and quite quickly. I was frustrated, scared and at a loss. This is what I’ve always been told to do to lose weight, but now it was no longer working. What do I do now?? Eat even less? Exercise even more? A friend introduced me to Primal and I started reading everything I could. The success stories were so inspiring! After several months — yes months — I was hesitant because grains and beans made up a huge part of my diet. And, I was a picky eater so I thought I’d starve if I had to get rid of those. But I had gotten to the point that I knew I had to give it a try, I didn’t know of any other option. And you know what? It wasn’t that hard and I certainly didn’t starve! I actually loved the food that I was eating and didn’t miss that other stuff near as much as I thought I would! I found that the main thing I missed was the convenience of things like bread and tortillas rather than actually missing eating them. But there are great Primal and keto-friendly ways to get around that convenience piece. It didn’t take long before I started noticing the difference. The weight was coming off (without ever being hungry which was HUGE!) but that wasn’t even the best part. I FELT so much better. My digestive issues went away. The bone and joint pain that I blamed on getting older was gone. Allergies dramatically improved. I had more energy, I was sleeping better and I was no longer riding the blood sugar rollercoaster. And over time (this definitely wasn’t overnight) I was actually able to get off all meds for anxiety and depression – something I never thought was even possible for me. I now feel better and stronger than I ever have—even through the craziness of 2020. I never would have experienced these changes had I not started to gain weight again. … Continue reading “Gaining Weight Changed My Life? Kris’ Success Story”
Flexibility is generally a positive attribute. While I would never suggest being flexible in matters of morals, loyalty, or self-dignity, in most other areas it is beneficial.
A person should have flexible joints — they should be able to move with fluidity and grace through many different positions, under load and unloaded.
A person should have metabolic flexibility — they should be able to utilize all forms of caloric energy coming in, regardless of macronutrient ratios.
A person should be a flexible dieter — they should be able to move through life without rigid adherence to some dietary prescription resembling dogmatism. Same goes for fitness dogma.
There are many reasons why this is the case. There are a lot of different foods out there, and to sample them brings pleasure and variety. A flexible eater is someone who can roll with the punches, adapt to different situations, and eat suboptimal foods without incurring any real damage. It gives you more freedom and resiliency.
So, you overdid it…or just ate something that doesn’t work with your body. Maybe you didn’t binge per se but you abandoned the original plan and now you’re feeling the pain. You ate, maybe more than you intended, maybe differently than you intended.
Non-Primal foods were consumed – perhaps many of them or just a few in larger than planned quantities. Non-Primal and sub-Primal drinks were imbibed beyond the point of intention. And now the consequences are playing out. You’re stuck in a bloated, sloth-like, catatonic state. You’re nursing a major headache with every shade shut and the covers over your head wishing in a rather non-seasonal mindset that your children would take the noise to some distant corner of the neighborhood. Maybe you’ve taken up residence in the bathroom.
In a less dramatic scenario, perhaps you’re just pushing yourself through the day because you notice your energy is off, your digestion not up to full speed, your mood not quite as equanimous as usual. Whether you feel it was worth it or not, who wouldn’t want to reverse the course of misery itself after the fact?
Think of it this way: with health comes sensitivity to what’s unhealthy.
Hey folks. This week, Primal Health Coach Erin is answering your questions about breaking through plateaus with tips and strategies you can start putting into practice right away. If you’re stuck in a weight loss rut, stalled out on your fitness routine, or need a push getting out of your comfort zone, today’s Ask a Health Coach post is for you. Got more questions? Keep them coming in the comments or over in our Mark’s Daily Apple Facebook Group. Kimberley asked: “I’ve lost a total of 70 pounds and have maintained my weight loss for over a year now, but I’m struggling to lose those last 10 pounds. Any tips on getting the scale to move again?” First of all, congratulations. The fact that you’ve lost that amount of weight and kept if off is proof you’re committed to your goal. Even better, I love that you’re not using words like “diet” or “falling off the wagon,” both of which imply that you’ve embarked on a temporary lifestyle change. Weight loss is a long-term process that includes ups and downs. And plateaus like the one you’re experiencing right now are a natural part of that process. Anytime you’re going through a plateau, you can take it as a sign that something needs to change. It doesn’t need to be a drastic change, but it is an opportunity to take a closer look at what you’re doing — or not doing. I find that the biggest culprit of weight loss plateaus with my own health coaching clients is that they’ve loosened the reins a bit. In the beginning of your journey, you might have been meticulous about avoiding grains and refined sugars. If you’re following the Primal Blueprint, you might have kept your split at a solid 80/20. But as the months and years go on it’s absolutely normal to let some things slide without realizing it. Eating more than you think is extremely common. Extra handfuls of nuts. Wine every night. A carb-fest on Sunday that turns into sandwiches and ice cream all week. You get the picture. Occasional indulgences should be enjoyed guilt-free, however it’s important to be aware of them instead of mindlessly refilling your glass. Small changes can be sneaky, and they add up fast. Tip: Keep a Food Journal for 3-5 Days I’m not a big fan of tracking calories and macros in general. But taking a few days to get back in touch with what you’re really doing can be a game changer for breaking through a plateau. After keeping a food journal, one of my clients found that the good stuff she was loading her morning yogurt with (chia seeds, flax seeds, unsweetened coconut, and nuts) was packing on about 400 calories more than she thought. Tasting bites of food while cooking or cleaning up are two other common places those extras tend to slide in. Need more convincing? Researchers at Kaiser Permanente found that participants who kept a food diary lost twice the … Continue reading “Ask a Health Coach: Real Tips on Breaking Through a Plateau”
The way it’s reported, you’d think that susceptibility to COVID-19 severity is equally distributed across the world’s population. But when you compare case and mortality rates between countries, differences emerge. There are even differences within countries and states and cities. It’s clear that other variables besides simple exposure to the virus and infection are at play. Research continues to emerge regarding risk factors for severe COVID-19.
What are they?
And, more importantly, can you modify any of the variables?
Intermittent fasting has taken the world by storm. No longer is it the province of fitness freaks. No longer do you get weird looks because you skipped the break room donuts. Now you’ve got grandmothers trying it and doctors recommending it. It’s here, the benefits are legion, and you’re interested. But how should you do it? Are there different types of intermittent fasting? Are there different benefits associated with the various flavors of IF? Thinking about fasting, reading about fasting, and reciting the benefits of fasting are all pointless if you don’t know how to go about doing it. First, the most fundamental concept central to all the flavors of intermittent fasting is not eating. Skipping meals, skipping entire days of meals, letting yourself get a little hungry. There’s no getting around that. It will happen. let’s go over the different variations of fasting. I’ll give a quick rundown. Each involves not eating for a period of time, unsurprisingly. A couple other rules that apply to all the given methods: Sleeping hours (provided you don’t sleep-eat) count as fasting hours. Eat well regardless. While some fasting plans tout their adherents’ ability to eat crappy food and still lose weight, I’m not interested in fasting solely as a weight loss method. Keep your food Primal as possible. Okay, on to the variations. Stay on track, no matter where you are! Instantly download your Guide to Dining Out 12:12, 16:8, 18:6, or 20:4 Intermittent Fasting As the names suggest, these breakdowns of intermittent fasting involves fasting for either 12, 16, 18, or 20 hours and taking in all of your food for the day over the remaining window of hours. How to find out which fasting length is the the best one for you? There’s only one way. You have to experiment. You can start with a 12:12 intermittent fast, which comes with the benefits of intermittent fasting and is easy to do for most people. You stop eating a couple of hours before bedtime, and delay breakfast a couple of hours after waking. If that works well, extend your fasting period the next day, and repeat until you find the eating and fasting pattern that feels good. Lots of diets have added more detail to the intermittent fasting model, but bare-bones intermittent fasting is simply a shorter feeding period. If you’ve heard of Leangains, Martin Berkhan’s incredibly popular fasting protocol, you’ve heard of 16:8 intermittent fasting. How does it work? A daily 16 hour fast during which you eat nothing containing calories. Coffee, tea, and other non-caloric fluids are fine. Some people get away with a little cream in their drink. A daily 8 hour eating window. Three days of weight training, ideally performed at the tail end of the fasting period. To improve performance and muscle protein synthesis, you have the option of consuming 10 grams of branched chain amino acids 10 minutes before the workout. Always eat high protein. On training days, eat more carbs and less fat. On rest days, eat … Continue reading “How to Intermittent Fast and Which Type of Fasting Is Right For You”