How to See the Results You Want
The Results You Want In this episode of the Outside Health and Fitness podcast I talk with Gerald Smith about the connection between hormones and weight loss. If you’ve ever been frustrated that even though you’re doing all the right things you’re just not seeing the weight-loss results you want…you need to check out what my guest Gerald Smith shares on today’s show… On Today’s show you’ll discover… …the role hormones play in healthy sustained weight-loss; ..what you can do (beyond counting calories) to achieve your goals; .. and an amazing clean eating program that can help you realize your health goals. call the show: 207-370-9797 email: firstname.lastname@example.org Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Subscribe to Outside Health and Fitness iTunes | Android | Email | RSS | More Options Gerald Smith My guest today is Gerald Smith you might remember him from episode 156. Gerald is a personal trainer from London England. He’s a former amateur boxer, writer and speaker who specializes in high intensity interval training. 3:10 Let’s talk about hormones and weight loss… When it comes to weight loss many people approach it with the idea that if you eat fewer calories than you burn you’ll lose weight. This is true in theory however there are other factors to consider that play a role. One such area to consider are how hormones effect your body and how it responds. 4:20 Sometimes there’s a vicious cycle that occurs isn’t there. Stress can cause you to gain weight which causes you to become more stressed and the cycle continues. Stress is a key factor and influences certain hormones in the body that impact how effectively you can lose weight. For instance when you’re stressed you release a hormone called cortisol. [Cortisol](https://en.wikipedia.org/wiki/Cortisol) is one of the hormones you would release as part of the fight or flight response. In days gone by your body would release Coritsol during periods of stress but they were short lived. You would eventually calm down and everything would return to proper balance. The problem today is that we’re constantly under stress with very few chances to calm back down and the result is a slow down in your metabolism and weight gain. 6:30 What sorts of advice do you give clients who are looking to lose weight but find themselves in a continuous level of stress. There are a few things you can do to help reduce stress and relax. Deep breathing is a good way to help the body relax and “de-stress”. Meditation is also a good practice to help reduce levels of stress in the body. The more relaxed you can become the better your results will be as you reduce the production of Cortisol in the body. Nutrition is another key factor to consider in achieving your weight loss goals. It’s important to reduce the processed foods you’re consuming as part of your diet. Reducing sugar is another key to help level out this undulation between sugar and stress in the body. Another hormone that comes into play when sugar is consumed is insulin. Insulin works to reduce the sugar levels in your blood. It goes past where the normal blood sugar level should be causing you to release Cortisol and that tells your body your hungry. You crave sweets so you consume more sugar and your blood sugar levels spike back up and you have this roller coaster effect happening in the body. 9:04 What about nature and being outdoors how can that help with weight loss? Yes, being outdoors can really help. One of the key things is called Vitamin D which is also a hormone and something we get from the sun. Vitamin D is essential for many things in the body including reducing inflammation in the body. It’s a key nutrient for your skin, your bones and many other areas of the body. 10:54 Weight loss is a very complicated matter, isn’t it? It is. You have calories in and calories out, hormones and even your gut health plays a role. There are actually more bacteria in your gut than there are cells in your body! A lot of people have an imbalance between the good bacteria and the bad bacteria. The problem this causes is that it makes it more difficult to digest food. Digestion is a key thing, you need to get your nutrients and you don’t want food going bad in your system.All these factors are working together to help or hinder your weight loss efforts. 13:57 Over time things can build up but it’s also amazing how quickly the body can recover, isn’t it? Yes, and one of the first thing you have to do is just cut out all the processed foods. When we have foods our bodies doesn’t recognize it comes into the system and the body does the best it can. Overtime it’s these types of foods that cause issues in your body. With a good diet including protein, good quality fats, nutrients and vitamins you can start to reverse a lot of the process that have begun to deteriorate your health,. 15:38 Exercise can help reduce your stress levels as well right? Yes and No…. Exercise does relieve stress however it has to be done right. If you’re in a stressed state you don’t want to “hammer the body” with really intense exercise because you may actually fuel the fire. If you’re doing all the right things but not getting the results you want you may need to seek out a professional, do some tests and see what’s going on. 18:49 What if you have a hard time meditating any suggestions you have for people who have a hard time calming down? The more you do it the easier it seems to get. Focus on breathing can help. Practice really helps it become easier for you over time. Another thing is to reduce your screen time at night. Lights at night tell the mind and body it’s still day time and it can disrupt your meditation and relaxation. 20:51 Where can we follow you on line? Website: Personal Trainer City of London Twitter: @geraldsmith20 Google+: Gerald Smith YouTube: Gerald’s YouTube Channel Bonus Article from Gerald’s Blog How to Lose Weight: 30 Experts Reveal their Top Weight Loss Tips Clean Eating One of the best ways to keep everything in balance and make sure you’re giving your body proper nutrition is by eating clean. A few months ago I was approached by my friend Ryan Krane from the Krane Training Method about an opportunity to help coach people through a clean eating program. Ryan did the clean eating program and got amazing results in less than a month including: more energy, an improved outlook for food, he said it eliminated his memory fog and reduced abdominal bloating! Another benefit of clean eating is weight-loss it’s a bi-product of a healthy lifestyle! This isn’t a diet it’s a whole food clean eating lifestyle. Watch this video to get a better understanding of the program and how clean eating can benefit you! Watch the Clean Eating Video Let’s Get Started! Email me or call 207-370-9797 so I can get your nutrition pricing sheet to you and answer any questions you have. I’m really looking forward to seeing your amazing results! Congratulations! Support the Show Become an Outside Health and Fitness Fan, support the show and get exclusive rewards! Help Us Spread the Word! We would greatly appreciate it if you could please share #OHnFit with your twitter followers. Click here to post a tweet! If you liked this episode please head over to iTunes and kindly leave us a rating, a review and subscribe! 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