Change Wired

By Angela ShurinaBusiness Entrepreneurship Health & Fitness Mental Health Education Self-Improvement

Change Wired episodes

October 21, 2017 Why am I not losing weight on a high fat aka ketogenic diet?
A lot of people who I work with can't succeed on a ketogenic diet aka high fat diet (weight loss), because they still eat too many carbohydrates from healthy foods like whole grain pasta or plain whole grains, or sweet potatoes and similar foods.
Even carbohydrates from avocados and nuts add up at the end of the day!
For anyone, who wants to succeed on a high fat diet, I'd recommend to stay at 50 net g of carbohydrates per day total - ALL CARBOHYDRATES COUNT. ALL OF THEM. (Make sure your bacon or jerky don't have any added sugars in some form - most of them do!)
Bottom line - start counting carbohydrates from ALL of your foods for weight loss phase, if you want to succeed on a high fat diet.
Questions? Want me to talk about your confusions?
Questions? Want me to talk about your confusions?
SHOOT ME AN EMAIL: [email protected]
Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking?
SUBSCRIBE - bitly.com/LeanPeopleNewsletter
Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Master Health, Sleep, Recovery, High Performance & Self-Actualization Coach with 18 years of global experience helping striver to make their second chapter the best chapter.
Feel well - Think well - Do well - Live well
Weekly Newsletter. 4 Tips to Unlock Your Best. Body - Mind - Systems - Why.
8 min
October 18, 2017 If I had to choose only a couple workouts for health/fitness/weight loss and longevity.
I'd definitely choose weight/resistance training, where I’d incorporate exercises to work on our sense of balance and coordination.
This kind of training will ensure a healthy metabolism, strong bones for many years ahead, preserved and increased muscle mass and muscle strength, decreased fat mass
The lean muscle mass that we all work so hard for decreases with age. If we don't add strength training to our routine then it will turn into fat.
Strength training increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk.
And according to latest neuroscience research lifting weight makes you a better problem-solver!
Weight training to get leaner, stronger, injuries-proof, smarter for many years ahead!
The second kind of training, HIIT, high intensity interval training, that can be sprints outside, stair sprints, whole body movements, jumping rope, jumping on the box anything with all-out intervals mixed with rest periods.
HIIT not only preserves your muscle mass, increases bone density, burns more fat preserving more lean body mass, it also reduces cravings and appetite, that keeps you even leaner.
And according to recent longevity studies it might be a fountain of youth!
“As we age, our mitochondria — the “powerhouses” of the cell — stop functioning as well as they used to, leading to declines in energy level and exercise capacity. In the Mayo Clinic study, using groups of younger (18–30) and older (65–80) subjects, researchers measured the impact of three routines — high-intensity interval exercise, strength training, and a combined lower-intensity strength/cardiovascular program — on cell function, cardiovascular fitness, insulin sensitivity, and muscle mass.
At the end of the 12-week study period, the interval trainers showed improvements in circulation, heart function, and lung health. However, while the younger HIIT group experienced a 49 percent increase in mitochondrial capacity — a marker of the cell’s ability to produce energy —high-intensity exercise was the only routine that boosted mitochondrial function in the older group, by an incredible 69 percent. (The older group of high-intensity exercisers also showed an improvement in insulin sensitivity, a marker of diabetes risk.)
Questions? Want me to talk about your confusions?

SHOOT ME AN EMAIL: [email protected]

Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking?

SUBSCRIBE - bitly.com/LeanPeopleNewsletter
Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Master Health, Sleep, Recovery, High Performance & Self-Actualization Coach with 18 years of global experience helping striver to make their second chapter the best chapter.
Feel well - Think well - Do well - Live well
Weekly Newsletter. 4 Tips to Unlock Your Best. Body - Mind - Systems - Why.
8 min
October 16, 2017 Intermittent Fasting for Fat Loss and Muscle Gains
Intermittent fasting (IF) turns you into a more efficient fat burning machine, since your body has to learn how to function when food, glucose in particular, is not available.

IF increases insulin sensitivity of your cells making them better and more efficient energy producers and users, that also decreases the amount of fat you store.

IF increases growth hormone production that in turn makes you burn fat for fuel more efficiently, makes you preserve and build more muscle mass, making you a better "hunter" of your next meal.

Also, IF makes your body and muscles create more energy producing mitochondria that in the end gives you more energy for life!

Want to burn the most fat and build the most muscle?

Do next:

Fast - Train - Eat your biggest meal
Questions? Want me to talk about your confusions?

SHOOT ME AN EMAIL: [email protected]

Want to ALWAYS know what's new in the world of Lean Living, nutrition,
fitness, weight loss, high-tech health, biohacking?

SUBSCRIBE - bitly.com/LeanPeopleNewsletter
Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Master Health, Sleep, Recovery, High Performance & Self-Actualization Coach with 18 years of global experience helping striver to make their second chapter the best chapter.
Feel well - Think well - Do well - Live well
Weekly Newsletter. 4 Tips to Unlock Your Best. Body - Mind - Systems - Why.
9 min
October 12, 2017 2 reasons why you MUST exercise daily.

And NO!, it's not to burn calories to allow yourself more cookies without getting fat.

Reason 1.
Exercise is the most effective way to stimulate your lymphatic system, that helps the body to get rid of toxins, waste and other unwanted materials. The primary function of the lymphatic system is to transport lymph, a fluid containing infection-fighting white blood cells, throughout the body.
Basically, without proper stimulated lymphatic system you gonna increase inflammation in your body (that is not a good news) because of the accumulated waste AND on top of that your immune system will be compromised leaving you vulnerable to all the pathogens you are exposed to daily. - You will be more likely to get sick and stay fat.

Reason 2.
Exercise stimulates your vestibular nerve, that stimulates your hypothalamus, an essential part of the human brain and is often considered the “control center” for most hormones. Its working relationship with the pituitary gland as well as the adrenal glands affects our nervous systems as well as our endocrine systems. But what does the hypothalamus do exactly? For starters, it plays a part in our calorie intake, weight regulation and body heat. I’m sure you’re starting to get the picture that, even if you weren’t already familiar with hypothalamus function, it clearly is important to human existence. - So yes, no-exercise lifestyle does make you fat, but not because you eat more calories. But you actually do eat more when you don't exercise.

Are you exercising already? :)
Questions? Want me to talk about your confusions?

SHOOT ME AN EMAIL: [email protected]

Want to ALWAYS know what's new in the world of Lean Living, nutrition,
fitness, weight loss, high-tech health, biohacking?

SUBSCRIBE - bitly.com/LeanPeopleNewsletter
Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Master Health, Sleep, Recovery, High Performance & Self-Actualization Coach with 18 years of global experience helping striver to make their second chapter the best chapter.
Feel well - Think well - Do well - Live well
Weekly Newsletter. 4 Tips to Unlock Your Best. Body - Mind - Systems - Why.
5 min
October 11, 2017 Winter cravings. How not to pack on fat for winter.
Do I want to eat more when it gets colder?

I do actually.

Especially when it gets really cold and my body fat is low – my appetite goes a few points up for sure.

Do I gain weight though? Specifically fat?

Not really.

How do I manage to keep my six pack through winter and holidays and even manage to get leaner?

I have a few tricks up my sleeve.

Trick One.

I stay active.

Even though very often my motivation to move more does not align with my intentions, I still move – in the gym or outside. I start tracking my activity better, because ONLY when I track how much I move (you can see my daily Wokrout Of the Day journals on Instagram), only then I can be sure, that my brain doesn’t trick me into moving less – and it would do its best to save as much energy as possible making me lazy, sending me lazy thoughts.

My nutrition trick, winter-six-pack-friendly dessert recipes (chocolate mousse and hot chocolate) check out here:
http://bit.ly/WinterCravingsWeightLoss
Questions? Want me to talk about your confusions?

SHOOT ME AN EMAIL: [email protected]

Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking?

SUBSCRIBE - bitly.com/LeanPeopleNewsletter
Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Master Health, Sleep, Recovery, High Performance & Self-Actualization Coach with 18 years of global experience helping striver to make their second chapter the best chapter.
Feel well - Think well - Do well - Live well
Weekly Newsletter. 4 Tips to Unlock Your Best. Body - Mind - Systems - Why.
9 min
October 09, 2017 6 foods that keep me high on energy and super lean
These are the foods I eat daily and make sure all of my clients eat them too regularly. If not every day, every other day.

Why?

Because there are essential nutrients that your body needs to get from food to function effectively, some in trace amounts, some in larger amounts.

And some foods are proven to decrease your inflammation levels a lot (that increase in out society, that's why all the bellies), improve your energy production, normalize your hormones, improve your cognitive functions the most effectively.

I did research on those foods, I lived with and without them, I tried them with almost all of my clients. It works like magic.

Simple, easy and affordable way to get all your essentials covered. And to feel SUPERCHARGED!
I put all of them once a day in my salad (power greens + olive oil, fatty fish, sauerkraut, seaweed) and I have my coffee + chocolate sometime in the morning.

Make sure the quality is best! It makes a HUGE difference!

Organic greens, wild-caught fish, no sugar chocolate, extra-virgin olive oil, organic coffee stored without mold.
Questions? Want me to talk about your confusions?

SHOOT ME AN EMAIL: [email protected]

Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking?

SUBSCRIBE - bitly.com/LeanPeopleNewsletter
Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Master Health, Sleep, Recovery, High Performance & Self-Actualization Coach with 18 years of global experience helping striver to make their second chapter the best chapter.
Feel well - Think well - Do well - Live well
Weekly Newsletter. 4 Tips to Unlock Your Best. Body - Mind - Systems - Why.
16 min
October 08, 2017 Can I lose weight and go back to my old ways?

The question I've been asked in different ways quite a few times this week.

Short answer is NO.

You got into trouble, putting on weight, getting unfit and unhealthy by doing "the old ways"

Ever heard of Yo-Yo dieting?

Going on a diet, losing weight, going back to the "old ways", getting all the weight and other problems back?

All the diet work! While you are actually doing them. Of course some are healthier and easier to stick to than others but they all work. When you work.

You can never go back to your "old ways". Health and fitness, lean body, all of it is not a destination, it's a lifestyle change. If you want to stay lean, fit and healthy for life.

But.

There is a difference between weight loss phase and maintenance phase.

There is a difference between getting fitter and healthier and maintaining a certain level of health and fitness.

Getting there is usually more challenging for most people than staying there, when it comes to efforts and time you got to invest into your goals.

But then again, most people fail maintaining the results.

And I believe it's because of one reason, those of us who fail to maintain the results just never designed a proper maintenance program simple to stick with.
Questions? Want me to talk about your confusions?

SHOOT ME AN EMAIL: [email protected]

Want to ALWAYS know what's new in the world of Lean Living, nutrition,
fitness, weight loss, high-tech health, biohacking?

SUBSCRIBE - bitly.com/LeanPeopleNewsletter
Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Master Health, Sleep, Recovery, High Performance & Self-Actualization Coach with 18 years of global experience helping striver to make their second chapter the best chapter.
Feel well - Think well - Do well - Live well
Weekly Newsletter. 4 Tips to Unlock Your Best. Body - Mind - Systems - Why.
7 min
October 07, 2017 How do I loose weight without any special diet or exercise? (from Quora)

Actually in most cases it's simple.
I'm not saying it's easy, especially if you have eating disorders or unhealthy metabolism, or just been eating a lot of sugar and junk food recently, but the solution is simple.

For weight loss phase eliminate:

ALL ADDED processed and natural sugar (start reading nutritional labels and ingredient lists for hidden sugar), sweet fruit, liquid sweet calories

ALL GRAINS and grain products

POTATOES of all kinds

Questions? Want me to talk about your confusions?

SHOOT ME AN EMAIL: [email protected]

Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking?

SUBSCRIBE - bitly.com/LeanPeopleNewsletter
Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Master Health, Sleep, Recovery, High Performance & Self-Actualization Coach with 18 years of global experience helping striver to make their second chapter the best chapter.
Feel well - Think well - Do well - Live well
Weekly Newsletter. 4 Tips to Unlock Your Best. Body - Mind - Systems - Why.
6 min
October 05, 2017 Hunger Killing Meal Formula for Maximum Fat Loss and Metabolic Health
Protein + Fats + Vegetables (Fiber)

Volume + Macro/Micro Nutrients = Satiety and Health

My favorite version:

Salad Mix, Favorite Olive Oil Based Dressing, Fatty Fish or Eggs

Personal Favorite Extras: Some beneficial to gut flora foods like sauerkraut (probiotics), mushrooms (prebiotics, that feed beneficial gut bacteria), seaweed Wakame (source of iodine, calcium, iron, and magnesium, as well as folate, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, and vitamin B2, great to aid in weight loss, lower cholesterol, boost heart health, prevent cancer, boost energy levels, maintain hormonal balance, build strong bones, increase circulation, improve skin health), dark chocolate (with lots and lots of antioxidants and other micronutrients, chocolate is proven to reduce cravings, stimulate cognitive functions, normalize hormonal functions and improve mood, reduce stress by boosting serotonin levels).

Questions? Want me to talk about your confusions?

SHOOT ME AN EMAIL: [email protected]

Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking?

SUBSCRIBE - bitly.com/LeanPeopleNewsletter
Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Master Health, Sleep, Recovery, High Performance & Self-Actualization Coach with 18 years of global experience helping striver to make their second chapter the best chapter.
Feel well - Think well - Do well - Live well
Weekly Newsletter. 4 Tips to Unlock Your Best. Body - Mind - Systems - Why.
11 min
October 04, 2017 Best CARDIO for fat loss. Hiit VS Long Cardio. Data from Nasa.
There is no question about it guys, when it comes to fat loss High Intensity Interval Training or Hiit is your best solution.
You'll:
burn more fat,
improve your fat metabolism,
improve your body composition,
gain and retain more muscle,
build up your cardio-vascular fitness faster,
get your feeling-good hormones' boost,
build up your bone density
AND reduce your cravings.
Based on Research:
Martin Gibala, Ph. D.
Joan Vernikos, Former Director of NASA's Life Sciences Department
Questions? Want me to talk about your confusions?
SHOOT ME AN EMAIL: [email protected]
Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking?
SUBSCRIBE - bitly.com/LeanPeopleNewsletter
Text Me Your Thoughts and Ideas
Support the show
Brought to you by Angela Shurina
Certified Master Health, Sleep, Recovery, High Performance & Self-Actualization Coach with 18 years of global experience helping striver to make their second chapter the best chapter.
Feel well - Think well - Do well - Live well
Weekly Newsletter. 4 Tips to Unlock Your Best. Body - Mind - Systems - Why.
9 min

About Change Wired

From the publisher's feed

Change Wired: change in days - not in years!

If you are the kind of person who wants to explore the edges of your potential, while living your most extraordinary life, feeling,…

looking, doing your best, driven by impact beyond yourself - you'll love this pod!

Change Wired is your new favorite podcast for practical, science-based insights into personal growth and change of behavior, 𝗻𝗮𝘃𝗶𝗴𝗮𝘁𝗶𝗻𝗴 𝗵𝗲𝗮𝗹𝘁𝗵, 𝗰𝗮𝗿𝗲𝗲𝗿, 𝗹𝗶𝗳𝗲 𝗮𝗻𝗱 𝗯𝘂𝘀𝗶𝗻𝗲𝘀𝘀 𝘁𝗿𝗮𝗻𝘀𝗶𝘁𝗶𝗼𝗻𝘀, diving into tools and strategies for meaningful productivity, mindset mastery, emotional regulation, stress management, sleep optimization and creating high-performing habits to 𝗳𝗲𝗲𝗹, 𝗹𝗼𝗼𝗸, 𝘁𝗵𝗶𝗻𝗸 𝗮𝗻𝗱 𝗱𝗼 𝘆𝗼𝘂𝗿 𝗮𝗯𝘀𝗼𝗹𝘂𝘁𝗲 𝗯𝗲𝘀𝘁.

𝗛𝗼𝘀𝘁𝗲𝗱 𝗯𝘆 𝗔𝗻𝗴𝗲𝗹𝗮 𝗦𝗵𝘂𝗿𝗶𝗻𝗮, 𝗮 𝗠𝗮𝘀𝘁𝗲𝗿 𝗛𝗲𝗮𝗹𝘁𝗵, 𝗘𝘅𝗲𝗰𝘂𝘁𝗶𝘃𝗲, 𝗦𝗲𝗹𝗳-𝗔𝗰𝘁𝘂𝗮𝗹𝗶𝘇𝗮𝘁𝗶𝗼𝗻 & 𝗛𝗶𝗴𝗵-𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗖𝗼𝗮𝗰𝗵, 𝗕𝗲-𝗦𝗰𝗶 𝗙𝘂𝗲𝗹𝗲𝗱 𝘄𝗶𝘁𝗵 𝟭𝟴 𝘆𝗲𝗮𝗿𝘀 𝗼𝗳 𝗴𝗹𝗼𝗯𝗮𝗹 𝗰𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲 now based in Cape Town, with her company Your Best Coaching.

Each episode breaks down science-backed tools from biology, neuroscience, psychology of change, systems thinking and behavioral science into 𝗮𝗰𝘁𝗶𝗼𝗻𝗮𝗯𝗹𝗲 𝘁𝗶𝗽𝘀 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘀𝘁𝗮𝗿𝘁 𝘂𝘀𝗶𝗻𝗴 𝘁𝗼𝗱𝗮𝘆.

Expect lively solo episodes, inspiring guests, and real-world-applicable strategies designed specifically for business owners, change agents and high performers, strivers and leaders, entrepreneurs, and growth-focused professionals 𝗲𝗮𝗴𝗲𝗿 𝘁𝗼 𝗮𝗰𝗰𝗲𝗹𝗲𝗿𝗮𝘁𝗲 𝘁𝗵𝗲𝗶𝗿 𝗲𝘃𝗼𝗹𝘂𝘁𝗶𝗼𝗻 𝗮𝗻𝗱 𝗶𝗺𝗽𝗮𝗰𝘁 𝗯𝗲𝘆𝗼𝗻𝗱 𝗼𝗻𝗲𝘀𝗲𝗹𝗳.

Tune in, wire your brain for change, and get ready to transform in days - not years!