In this episode, we'll discuss the Weight Loss Hierarchy, a simple framework for building your weight loss program.

The three general ingredients in a weight loss program are:

Diet & Nutrition

The question that we tackle in this episode is how do you build a weight loss program when your time is limited. By learning the framework, not only will you be able to build your weight loss program, you'll know how to alter it when life get's in the way. For example, what will you do when your boss asks you to stay 2 hours late for work and that 2 hours must come from your "health and fitness time"?

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If you only have 10 more pounds to lose, then congratulations! This means that you’ve already tackled the big rocks…you probably train consistently, have a fairly high protein/high fiber diet, and your diet is likely contains very limited amount of sugar. But…you have those last 10 pounds to get through and you can be sure […]

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In this episode we take inspiration from the culture of the 1980's to teach the concept of viewing the world through the goggles of a fitness minded person to get active!In the late 80's to early 90's kids use to use the term PHAT to describe a girl who was Pretty Hot And Tempting (PHAT), Dr. Ray, however, has a different meaning for the acronym PHATa€¦this acronym will open your eyes to the endless possibilities for activity in an average day.A Also in this episode we discuss the 20 "Metabolic Off Switches" as described by Dr. Robert K. Cooper in his book, Flip The Switch, Lose the Weight! The 20 Off Switches are:Starting the Day On the Wrong FootGiving in to activity inertiaWeakening muscle fibersLiving in the darkStarving yourself of oxygenBecoming dehydratedMaxing out on caffeineOverimbibingSlumping your way to fat gainRaising body temperatureLiving with hormonal imbalancesTensing upGiving into stressSkipping meals or snacksFalling into the sugar blahsGetting stuck on the fat trainStarving for proteinAccidentally overeatingCollapsing when evening comesNot getting enough sleepA

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What stops you from achieving your weight loss goals? In today’s podcast we talk about 5 common saboteurs to your weight loss efforts and how to correct them. What stops you from achieving your weight loss goals? In today’s podcast we talk about 5 common saboteurs to your weight loss efforts and how to correct […]

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In this episode of Cut The Fat Podcast, we discuss why affirmations don't work and a new technique for motivating yourself using the back door of your mind. Weight loss motivation is tough, we need to use every tool at our disposal to keep ourselves heading in the right direction and in this episode we give you a few more tools to add to the toolbox!

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In this episode, we talk about why we don’t feel satisfied until after we get to dessert. Besides teaching you how the body’s cravings system works, we give you a step-by-step plan for using this new-found information in your life starting today. By using what Dr. Ray calls the “Desire to Density Continuum” as well […]

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In the podcast,A  How to Suppress Appetite, we give you six tips for bullet-proofing your life against the number one killer of weight loss programs...hunger.Many people fail to maintain their fat loss program simply because their efforts are overwhelmed by hunger and they have no idea how to suppress appetite! Before we focus on activity or cravings, we need to make sure that you know how to suppress appetite when you feel those nasty pangs.How to Suppress Appetite - 6 Steps to Managing Hunger PangsStep 1: Stick to a Schedule - By developing an eating schedule you can train the body when to be hungry.Step 2: Get Non-Starchy Fiber With EVERY Meal - We are designed to get our fiber from non-starchy sources such as fruits and vegetables, not grains. Step 3: Eat Plenty of Hunger-Eradicating Protein - Protein is the most important macronutrient to suppress your appetite. If you want to know how to suppress appetite, then consuming protein with each meal is one of the most important steps.Step 4: Choose Low-Glycemic, Non-Grain Carbohydrates - Eat carbohydrates, but choose non-grain, low-glycemic sources.Step 5: Prioritize High-Volume Foods - High volume foods are foods that provide plenty of food but are naturally low in calories. Spinach is a great example, containing just 7 calories per cup, compared to flour, which contains almost 500 calories per cup.Step 6: Use Protein Shakes to Fill the Gaps - Protein shakes are a convenient and fast way to provide nutrition to the body and curb your appetite.Once you understand how to suppress appetite by following the 6 steps provided in this podcast, you should know how to curb your appetite without the need for dangerous appetite suppressants. For more information on how to suppress appetite, be sure to listen to the podcast and take notes! If you haven't yet subscribed to our free podcast, please do, and don't forget to leave a review!

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In this podcast we will prepare you for the coming year by reviewing 5 tips for weight loss that will help get your mindset ready to achieve your fat loss goals. The 5 Tips for Weight Loss: 1. KNOW That You CAN Achieve Fat Loss Regardless of Your Past Failures! 2. Follow the CATAA Formula […]

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In this podcast we will discuss the different types of interval training that you can implement to incinerate the fat. Included in this discussion are Tabatas, Fartlek training, Cribb intervals, and much much more!

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In this episode, we interview Mark Sisson, author of The Primal Blueprint and his newest book, The 21-Day Total Body Transformation. Mark takes the concepts from his best-selling book The Primal Blueprint and gives you a step-by-step system for implementing the philosophies and concepts of the paleolithic lifestyle. Whether you want to burn fat, lose […]

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