Whatever your goal — whether it’s to lose 5 pounds or 50, know that you are designed to be healthy.
You can be healthier 8 days from now following these 8 simple guidelines.
Move the dial on your scale, and in your life towards becoming healthy.
“The best of all medicines is resting and fasting.” — Benjamin Franklin
One of the best ways you can kick start weight loss is to fast. Fasting has a bucket load of benefits for your brain, body, and the healing process.
For weight loss, there is no better tool than a daily fast (often called ‘Intermittent Fasting’).
For most people, restricting your eating window to a 8 hour eating period is the easiest way to get started with fasting. Sleep for 8 hours, fast for 8 hours, and eat in an 8 hour eating window.
It is flexible, convenient, and cheap.
“Sleep is the best meditation.” — Dalai Lama
Speaking of inexpensive ways to lose weight — getting a restful night of sleep may just be the second powerful thing everyone has in their power to lose weight.
In just 8 days, with proper sleep alone, your cortisol levels will lower, your insulin levels will lower, and will allow for excess water weight to be excreted by the kidneys.
Almost all of the patients that come to my Toronto clinic — The Health Loft — complain about issues with proper sleep.
Here are 21 ways you can hack your sleep for better health, and to set your body up for a good night sleep every night.
You simply cannot be healthy, or lose weight, without proper sleep.
“We are what we repeatedly do. Excellence is not an act, but a habit.” — Aristotle
When Tim Ferriss wrote Tools of Titans, one of his discoveries was that 80% of the most successful people he had interviewed had a morning routine.
So, it goes without saying, if you want to be losing weight, you should develop and tweak your morning routine.
Waking up and starting the morning working on yourself — be it journaling, exercise, or personal development, you will start the day in a proactive, rather than reactive state.
When it comes to weight loss, getting the exercise task “done” on your to do is not only great for your waistline, but it is one more thing you do not have to worry about.
This sets the tone for your stress levels, your productivity, your ability to make good decisions, and your cognitive awareness…basically it fires up the part of the brain that allows for better decision making
…like not snacking on the bagels in the office snack room.
Being structured around how you start the day gives you more freedom to create the body (and life) you want.
“Believing in negative thoughts is the single greatest obstruction to success.” — Charles F. Glassman
Which statement below most resonates with you?
If it’s the latter, become aware of your inner critic sabotaging your results.
Your inner critic is the voice in your head that tells you:
Your inner critic is designed to keep you small, and where you are now. The inner critic HATES growth, change, and self actualization.
You are not your inner critic.
Your inner critic is not you.
It is the programmed voice that tells you not to follow your dreams, and not create the life you want.
It tells you why you should not do this, that or the other thing.
It just “shoulds” everywhere — and leaves a giant mess.
Don’t listen to it and relentlessly pursue your goal.
“When you say ‘yes’ to others, make sure you are not saying ‘no’ to yourself.” — Paolo Coelho
This is especially true for women. We give to our families, our children, our partners, our friends, parents, co-workers.
How many times have we said yes, because we want to help and please other people?
All of the time…or all of the time?
It has to stop.
You need to put yourself first in order to give to others.
The oxygen mask demonstration on the airplane are a perfect example of how to live. The mother puts on her oxygen mask FIRST, and then leans over to help her child.
You cannot pour from an empty cup and are useless to yourself and others if you are burnt out.
Love yourself first so that you love others.
“Consuming sugar produces effects similar to that of cocaine, altering mood, possibly through its ability to induce reward and pleasure, leading to the seeking out of sugar.” — British Journal of Sports Medicine Study
The acronym C.R.A.P. stands for:
Safeguard yourself from temptation from these nutrient devoid, toxic, unhealthy foods that will sabotage your efforts.
This C.R.A.P. is a chemical soup destroying your weight loss efforts.
They create a chemical storm in your body, making you inflamed, puffy, depressed, craving more sweets, insulin resistant, and overweight.
Create a healthy boundary for your weight loss by not letting these foods in your home…and your body.
“Ketones are an efficient and effective fuel for human physiology, without increasing the production of free radicals. Ketosis allows for non fluctuating energy throughout the day, as well as enhanced brain function and possible resistance to malignancy.” — Dr. David Perlmutter, MD
We have been lied to by food companies.
We have been scared into thinking eating fat makes you fat, that it “gives” you “bad” cholesterol.
It is a big, fat lie.
Eating fat is not only healthy, but can support brain function, help with insulin resistance, Type 2 Diabetes, Metabolic Syndrome, cholesterol, depression, migraines, seizures, dementia, Alzheimer’s, autophagy, cancer prevention, and much much more.
In North America, we eat far too much processed foods, not enough plants, and healthy sources of fats.
If you want to lose weight, embrace healthy sources of fat, as a staple in your diet.
By increasing your fat intake:
Don’t blame the butter for what the bread did. Embrace fat. It is your friend.
“Your genetics load the gun. Your lifestyle pulls the trigger.” — Dr. Mehmet OZ, MD
Looking at the word diet, there is another word embedded within…
So many of us fail a miserable death on our “diets” because it is a short term, short sighted goal.
Make the goal one to live better, have more energy, and get healthy.
The weight loss then becomes a byproduct of your lifestyle, not a focus of it.
It is one thing to say you you are “eating healthy to lose weight” versus “eating healthy because that is who you are”.
Be. Do. Have.
Be the person you want to become. Do the necessary work to achieve balance and health. Have the weight loss, and life you desire.
You are braver than you believe, stronger than you seem, and smarter than you think.
Now go get it.
I’ve created a Keto and Fasting cheat sheet will help you burn fat effortlessly, increase energy, and reduce brain fog immediately.