12 minutes | May 25, 2021

Episode 53 - 4 Tips to Get Your Health on Track

This week I want to give you some actionable items to get your health on track. Take one at a time and focus on it until it becomes a habit. I am all about finding the low hanging fruit to make the biggest impact on your health and get results fast.


Find your Why?

Why do you want to lose belly fat?  What’s the greater cause?  Having more energy to spend time with your kids?  Living longer to see your grandchildren grow up?  Feel more confident when going on dates?  I can give you all the ‘how to’s’ in the world but if you don’t have a true passion and reason WHY you won’t take action.  So dig deep and think!


Get Sleep

Is there a magic number for the amount of hours per night?  Not really, most sources will state between 7-9 hours per night is best.  Most important is to find a number that works for you and you are consistent with it every night so your body can get into a rhythm.  Research published in Psychoneuroendocrinology found that sleep deprivation is a little like being drunk. (sweet!!)  You don’t have the mental clarity to make good decisions in regards to foods you eat and reach for bigger portions. So consistently go to bed at the same time and make your bedroom a sleep sanctuary. (dark with no devices)


Skip Breakfast 

The goal in lowering our body set weight is to get our insulin levels lower.  When we eat we increase our insulin levels and not allow our body to use its own stored fuel (glycogen and fat) as energy.  You can ease your way into doing this by pushing back the time you break your fast from overnight.  By drinking black coffee and/or tea in the morning it will help delay the break-fast process.  It eventually becomes easy and you are giving your digestive system a well deserved rest. The key is to balance our fasting and feeding states in order to lower our insulin levels and achieve our desired body set weight.


Avoid thy bread (and grains in general)

You go out to dinner and what’s the first thing they bring?  No, not broccoli :)  Bread!  Well you are probably hungry and your first instinct is to reach for it but that's when you have to hold back the urge.  When you eat that piece of bread to start the meal your blood sugar will rise and you're more likely to store everything you eat after as fat, even if it is a nice piece of wild-caught fish!


If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on iTunes. Until next time!


Links:


Watch Get Lean Eat Clean podcast video episodes on YouTube!


https://www.21dayfastingchallenge.com/


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