Most people commit to some sort of health resolution for the new year. Many revolve around weight management. Here are some tips and tricks to create a life-long sustainable healthy weight for you and your family.

I’d like to say these are common sense tips on creating and maintaining a healthy weight, but with so many decades of poor health media and political influence, I don’t think we were given the right information to have such common sense. Our Standard American Diet (SAD) has fed us nutrient-weak foods for decades, only contributing to the escalation of convenience foods and fad diets.

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You are what you eat. What you fuel your body with is what you will produce. Feed it crap and you will feel and look like crap. Feed it nutrient dense foods and you give it everything it needs to grow and recover, fight and thrive.

First let’s focus on food. 

  1. Eat the most organic and sustainable raised meat and produce you can find and afford.
  2. Cook it on the lowest heat possible, and pay attention to what really requires cooking (like Kale) and what doesn’t have to be overcooked (like beef).
  3. Eat only when you’re hungry. Pay attention to when you think you’re hungry. It is physical or emotional? If your tummy is gurgling then you’re hungry. If you’re craving chips you’re probably not.
  4. Eat carbs later in the day/evening and avoid all forms of sugar. Keep all carbohydrate intake to complex carbs and low-glycemic items.
  5. Choose water as your preferred beverage.
  6. Pay attention to what ingredients you do consume. Try to eliminate artificial flavors and colors, fillers, chemical preservatives, and empty calories.
  7. Don’t let your way of eating dictate your life or worry you needlessly. Few people can eat a completely organic and unprocessed diet. Do what works for you, give yourself slack when you don’t, and simply commit to being better.

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Then there are the supplements.

  1. Don’t bother with a multivitamin. They usually have poor sources of nutrients, not enough nutrients, or in forms that aren’t bio-available. Focus on high-quality supplements that address your own personal needs. However, there is one multivitamin I do recommend, click here.
  2. Typical recommendations include Vitamin C, Vitamin D3, Krill Oil, Vitamin K2, Vitamin B12, and Magnesium. Yes, there are dozens more that top biohackers recommend, but this is my first “let’s start here” for most people. Be sure to always talk to your doctor when taking prescription medicine, as many supplements can interfere.

After the typical supplements there are the biohacking supplements.

  1. Glutathione. Great liver antioxidant and detox.
  2. Activated Charcoal. Can absorb over 100 times its weight and it recommended for detoxing. I take it after a meal where ingredients are suspect.
  3. Nootropics. Cognitive stacks that increase or create a positive response within the brain. Some of today’s top nootropics are Aniracetam, CILTEP, and Piracetam.
  4. Protein supplements. Colostrum, Collagen and Isolated whey (from pastured beef) are top choices. Collagen is my favorite and added to my coffee every morning.

Add some activity.

  1. Intense exercise on a daily basis is not required for total fitness! Watch this, and this, to understand what I mean.
  2. Find something you enjoy doing and do it when you feel like it. However, you cannot say you don’t like anything. I like some yoga (not all, not even most, just some). I use my whole body vibration plate and do a series on 7 activities on it. They take between 8-15 minutes and I do this 2-5 times a week.
  3. ARX is really the next big thing and I highly recommend you see if one exists in your neighborhood. It’s expensive, but it’s a weekly workout for 5 minutes. Amazing results.

Lastly, what you feed your mind also affects your health and well being… which affects your weight.

  1. Meditate daily. Doesn’t matter for how long, but try to aim for 5-10 minutes. I suggest 2-3 minutes when you wake up, 1 minutes every hours between 9am and 5pm, then 2-5 minutes before bed. Focus on gratitude and peace. When a disruptive thought breaks in, acknowledge  and release it.
  2. Pay attention to what you read and watch. Whatever your brain experiences it creates neuropathways for. Same thing goes here.. crap in, crap out.
  3. Having trouble with the above? Journal! Keep a journal of what you ingest (food, drink and supplements), your activities (including sleep, watching TV, reading), and physical symptoms you had that day (headache, achy joints, itchy skin), and your mood (happiness, anger, sadness). Trend this for at least four weeks and look for patterns.

You can be a healthier you with slight modifications and a commitment to change. Write down three changes and take action today.

Don’t forget your pets… they too need to be of a healthy weight!

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Have questions? Feel free to contact me. And, if you’re interested in working with me, check out my coaching program.

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