By Christine Hronec
5
5252 ratings
The podcast currently has 12 episodes available.
On March 8th, Christine will launch her first book. She discusses it on today's podcast.
Here is a brief description:
Through years of coaching and research, Christine has discovered the key to fat loss is eating the optimum ratio of macronutrients—protein, carbohydrates, and fat—for your body. In UNLOCK YOUR MACRO TYPE, there is no golden ratio that works for everyone; instead, your ideal varies depending on your body type and carb tolerance. And many readers will discover they should actually be eating more calories, not less! Christine teaches us about the five Macro Types, bio-individual nutritional blueprints rooted in science and backed by real-world results.
Less sugar may actually help muscles repair themselves
https://www.studyfinds.org/less-sugar-help-muscle-repair/
Blood sugar, or glucose, is usually an essential ingredient in cellular growth. However, a recent study finds having less sugar in the blood may actually help muscles repair themselves faster. Researchers in Japan say the cause of this connects to the behavior of a special type of stem cell which doesn’t seem to react well with glucose.
A team from Tokyo Metropolitan University found that skeletal muscle satellite cells are “key players” in muscle repair. Moreover, their study finds these cells grow more when there is less glucose in the body. Typically, scientists have found that mammal cells function better when there’s more sugar to fuel their actions.
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10 minutes of running makes people happier and boosts brain performance
https://www.studyfinds.org/running-happier-boosts-brain/
A quick, 10-minute run may be all you need to boost your mood and think more quickly, a recent study reveals.
Scientists in Japan say 10 minutes of moderate intensity running each day increases blood flow to the part of the brain that regulates our mood and ability to carry out complex mental tasks. The findings by a team at the University of Tsukuba may help scientists discover a broader range of treatments and recommendations to help people struggling with their mental health.
To test their hypothesis, they used the Stroop Color-Word test — which measures a person’s ability to process contradictory information — to capture changes in brain activity as participants performed different tasks.
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Pandemic paralysis: Only 1 in 10 teens getting enough exercise during COVID
https://www.studyfinds.org/teens-exercise-during-covid/
Just nine percent of American teens are getting enough physical activity during the pandemic, a new study reveals. Researchers from the United States and Canada say that number has fallen significantly from the already paltry 16 percent getting enough exercise prior to COVID-19.
Health experts have recommended that kids get about 60 minutes of physical activity per day, especially in the midst of the pandemic, which has increased the number of sedentary habits both children and adults participate in.
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About Christine Hronec
Christine Hronec ( https://gaugelife.com ) is an award-winning chemist and three-time champion fitness competitor, nutrition, and exercise expert. Since founding her company Gauge Life in 2013, Christine has helped approximately 40,000 women transform their bodies and switch to a body-positive self-image. Her YouTube channel has over 25 million views. Christine has received awards from the American Chemical Society and was published in the American Institute of Chemical Engineers. Christine was part of the team that created Time magazine’s “Invention of the Year” for her work in the biotech field.
Coming In 2022: "Unlock Your Macro Type" - A new book by Christine Hronec https://gaugegirltraining.com/pages/book
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Eating choline-heavy diet during pregnancy can boost child’s attention span
https://www.studyfinds.org/choline-pregnancy-attention-spans/
Going overboard on eggs and lean meat while pregnant can help mothers give their children a better attention span, a new study finds. Researchers from Cornell University say consuming twice the recommended amount of choline leads to children displaying better focus during tasks which require constant attention.
Choline is an essential nutrient for both humans and animals. It’s important for chemical reactions in the nervous system and for the development of normal brain functioning. Common sources of choline include egg yolks, lean red meat, fish, poultry, nuts, and cruciferous vegetables like broccoli and cabbage.
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Fat cells give the body energy to combat infections
https://www.studyfinds.org/fat-cells-combat-infections/
Don’t be in a rush to lose that extra fat from the holidays, it might actually help you fight infections. That’s the conclusion of a new study that discovered another way of boosting the body’s immune system: fatty acids. As the main component of fat, researchers from the University of East Anglia say fatty acids provide the immune system with energy to fight harmful bacteria, like Salmonella.
Due to the overuse of antibiotics, bacteria are becoming increasingly drug-resistant over time. The World Health Organization (WHO) warns that antibiotic resistance is one of the “biggest threats to global health, food security, and development today.”
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A mother’s diet during pregnancy can impact child’s health well into teens
https://www.studyfinds.org/mothers-diet-during-pregnancy-childs-health-teens/
Women who don’t watch what they eat during pregnancy can affect their child’s health well into their teenage years. Nutrition during pregnancy plays a pivotal role in determining the child’s body mass index (BMI) even during adolescence, according to a new study.
Children who are overweight, meaning their BMI is above 24.9, have an increased risk of asthma, type 2 diabetes, and orthopedic disorders. In the U.S., almost 15 million children and adolescents are obese. Following a Mediterranean-style diet rich in fruits, vegetables, and oils, as well as in sources of vitamin D and omega-3 could help remedy this, the study’s authors said.
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About Christine Hronec
Christine Hronec ( https://gaugelife.com ) is an award-winning chemist and three-time champion fitness competitor, nutrition, and exercise expert. Since founding her company Gauge Life in 2013, Christine has helped approximately 40,000 women transform their bodies and switch to a body-positive self-image. Her YouTube channel has over 25 million views. Christine has received awards from the American Chemical Society and was published in the American Institute of Chemical Engineers. Christine was part of the team that created Time magazine’s “Invention of the Year” for her work in the biotech field.
Alcohol identified as the sole trigger for more episodes of arterial fibrillation
https://www.studyfinds.org/alcohol-arterial-fibrillation/
AFib, short for arterial fibrillation, is the most common form of an irregular heartbeat. Individuals diagnosed with AFib often experience an irregular heartbeat accompanied by shortness of breath, fatigue, and chest pain. Even worse, AFib puts patients at a significantly higher risk of further cardiac episodes such as a heart attack or stroke. Now, new research is pointing the scientific finger solely at alcohol as a major trigger when it comes to AFib episodes.
Researchers from the University of California-San Francisco tested a number of factors thought to bring on bouts of AFib, including lack of sleep, alcohol, caffeine, overall diet, and sleeping on your left side (where the heart sits). Ultimately, though, the study finds alcohol is the only factor with a consistent link to more AFib episodes.
Most doctors and AFib patients believe drinking lots of coffee or staying up all night will lead to more bouts of heart arrhythmia, so these findings are quite notable. Interestingly, even though the vast majority of study participants expected factors like sleep and diet to influence their condition, only those placed in the intervention self-monitoring group experienced less arrhythmia than the other participants placed in a comparison group that was not actively self-monitoring.
“This suggests that those personalized assessments revealed actionable results,” says lead study author Gregory Marcus, MD, professor of medicine in the Division of Cardiology at UCSF, in a university release. “Although caffeine was the most commonly selected trigger for testing, we found no evidence of a near-term relationship between caffeine consumption and atrial fibrillation. In contrast, alcohol consumption most consistently exhibited heightened risks of atrial fibrillation.”
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Cutting 250 calories each day is better for obese older adults than exercise alone
https://www.studyfinds.org/250-calories-obese-older-adults/
Counting calories is not only good for helping with weight loss, it may help older adults improve their heart health too, a new study finds. Researchers with the American Heart Association say obese seniors who cut out just 250 calories a day and do some moderate exercise enjoy better heart function than older adults who just focus on exercising.
Surprisingly, the findings also reveal that obese adults who cut their calorie count even further don’t experience any added health gains from dieting. Patients on the less strict diet who also exercised four times a week displayed the greatest improvements in their weight and aortic stiffness after five months. Aortic stiffness measures vascular health and is a key predictor of cardiovascular disease.
“This is the first study to assess the effects of aerobic exercise training with and without reducing calories on aortic stiffness, which was measured via cardiovascular magnetic resonance imaging (CMR) to obtain detailed images of the aorta,” says lead author Tina E. Brinkley, Ph.D., an associate professor of gerontology and geriatric medicine at the Sticht Center for Healthy Aging and Alzheimer’s Prevention at Wake Forest School of Medicine, in a media release.
“We sought to determine whether adding caloric restriction for weight loss would lead to greater improvements in vascular health compared to aerobic exercise alone in older adults with obesity.”
Modest lifestyle changes with big results
Study authors examined 160 obese adults with a sedentary lifestyle between 65 and 79 years-old. The team notes their volunteers were predominantly female (74%) and white (73%). Researchers split those seniors into three groups for 20 weeks, one focusing on exercise and enjoying a regular diet, one doing moderate exercise and cutting out 250 calories a day, and one group exercising and cutting out 600 calories.
Scientists measured the function of the aorta using MRI scans. These tests revealed each person’s aortic arch pulse wave velocity (PWV), which is the speed at which blood moves through a patient’s aorta. The tests also gauged the ability of the aorta to expand and contract, which doctors call distensibility.
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Intermittent fasting is ‘nothing special’ for weight loss
Intermittent fasting approaches to weight loss such as alternate day fasting or the ‘5:2’ diet have exploded in popularity in recent years. Now, a new study is challenging intermittent fasting’s claim as the most effective weight loss avenue. Researchers from the University of Bath report that at the end of the dieting day there’s “nothing special” about the restrictive diet.
You’ve probably seen miraculous body transformations attributed to fasting on social media, or perhaps noticed a celebrity or two endorsing some variety of intermittent fasting. On the scientific side of things, however, research supporting intermittent fasting as a cut above all other traditional diets is lacking.
Consequently, the team at UB set up a randomized control trial with 36 volunteers separated into three experimental groups:
• Group 1 fasted on alternate days, with researchers asking them to eat 50 percent more than usual on eating days.
• Group 2 reduced calories across all meals every day by 25 percent. This group represented more traditional dieting strategies.
• Group 3 fasted on alternating days like group 1, but ate a full 100 percent more food than usual on eating days.
• Ultimately, both groups 1 and 3 ended up losing less weight than participants in group 2. This held up even when calorie intake was virtually identical across groups.
“Many people believe that diets based on fasting are especially effective for weight loss or that these diets have particular metabolic health benefits even if you don’t lose weight,” says research leader Professor James Betts, director of Bath’s Centre for Nutrition, Exercise & Metabolism, in a university release. “But intermittent fasting is no magic bullet and the findings of our experiment suggest that there is nothing special about fasting when compared with more traditional, standard diets people might follow.”
Some fasting plans don’t seem to work at all
At the start of the experiment, all participants reported consuming a typical diet of around 2,000-2,500 calories per day on average. Then, over the three-week course of the study, groups 1 and 2 reduced their caloric intake down to 1,500-2,000 calories daily. The third group maintained the same energy levels by eating their usual amount of calories consumed in two days in the span of just one 24-hour period.
Moving on to weight loss, the traditional dieting group lost roughly 4.2 pounds over the three-week observation period. Moreover, body scans among this group showed nearly all the lost weight had been body fat content.
Meanwhile, group 1 lost nearly as much body weight (3.5 pounds), but only about half of that weight loss was due to reduced body fat. Researchers say the rest weight loss actually comes from lost muscle mass. Finally, group 3 barely lost any weight at all.
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About Christine Hronec
Christine Hronec ( https://gaugelife.com ) is an award-winning chemist and three-time champion fitness competitor, nutrition, and exercise expert. Since founding her company Gauge Life in 2013, Christine has helped approximately 40,000 women transform their bodies and switch to a body-positive self-image. Her YouTube channel has over 25 million views. Christine has received awards from the American Chemical Society and was published in the American Institute of Chemical Engineers. Christine was part of the team that created Time magazine’s “Invention of the Year” for her work in the biotech field.
Six Ways How To Lose Thanksgiving Day Weight
According to the Calorie Control Council, on Thanksgiving Americans on average, eat over 3,000 calories in one meal. Some consume even more than that. What are some of the best ways to lose excess weight gained at one of the most food festive days of the year?
1. Engage in family activities
Every year my Filipino family sings karaoke on Thanksgiving Day where everyone is up singing and dancing and MOVING around to the music. Some families do a 5k, some families play paintball. Whatever it is create a new family tradition where it gets the whole family active and moving.
2. Limit the alcohol
When it comes to the holidays, we know that avoiding alcohol is one of the last things you want to hear. For some, it's the crutch the helps us survive family gatherings and for others, it's part of our tradition such as indulging in certain alcoholic beverages on certain holidays.
If you must drink limit, it to lower calorie alcohol options such as vodka and soda or scotch on the rocks.
3. Eat a healthy breakfast
Before the actual Thanksgiving feast if you eat a protein packed breakfast it might persuade you to eat less. Protein is a natural appetite suppressant. A high protein breakfast could help keep you on track for the day. This could be an omelet, a protein shake, or chicken sausage with eggs and a side of sautéed spinach.
4. Limit dessert options
The turkey may take center stage on the Thanksgiving table, but the desserts aren't usually too far behind. Instead of lining up whole pies and cakes on the buffet table this holiday, consider baking an assortment of single-serving selections. Every diner can choose his or her own mini pie or tort. If single serve isn't an option, limit yourself to 2 tablespoons max of any dessert so you can experience it and move on.
5. Try food swaps
One of my favorite recipes that I demonstrated at Williams Sonoma is my heathy Chicken Sausage Cauliflower Stuffing which is a lighter and substantially heathier alternative to traditional stuffing. Same goes for my cauliflower mashed potatoes! The average Thanksgiving dinner range from 3,000 to 4,500 calories+. By swapping out more traditional foods for healthier ones, you can drop these numbers significantly while also getting more vital nutrients out of your meal.
6. Control your portions
Drink lots of water to fill you up over food. I suggest filling 40- 50% of your plate with green veggies, 30-40% with protein, and 2 tablespoons of any side. This method is extremely effective and allows you to experience all the fun foods without guilt.
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About Christine Hronec
Christine Hronec ( https://gaugelife.com ) is an award-winning chemist and three-time champion fitness competitor, nutrition, and exercise expert. Since founding her company Gauge Life in 2013, Christine has helped approximately 40,000 women transform their bodies and switch to a body-positive self-image. Her YouTube channel has over 25 million views. Christine has received awards from the American Chemical Society and was published in the American Institute of Chemical Engineers. Christine was part of the team that created Time magazine’s “Invention of the Year” for her work in the biotech field.
Hello everyone and welcome to Lifeline. I am your host Christine Hronec. I am an award-winning chemical engineer and three-time champion fitness competitor, nutrition, and exercise expert. I'm also the founder of a company called Gauge Life (https://gaugelife.com).
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Estrogen dominance is a type of hormonal imbalance in which the body produces too much estrogen. There are different schools of thought about estrogen dominance, but the theory behind it is that during the transition into perimenopause, the body will produce less progesterone but keep producing the same levels of estrogen. This causes an imbalance that causes unpleasant symptoms.
Symptoms of estrogen dominance can be similar to those of perimenopause, menopause, or even PMS.
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Nature-based activities improve mood, mental health https://www.studyfinds.org/nature-activities-mental-health/
Feeling blue? New research suggests adding some more greenery to your life. Scientists at the University of York say that consistently engaging in more “nature-based activities” can improve mental health among adults – even those already struggling with a pre-existing mental health condition.
A “nature-based activity” is pretty much anything that gets you out of the house and active while surrounded by nature and wildlife. Examples include gardening, going for a walk or jog, conservation activities, and “forest bathing,” which just means going to a wooded area and taking a moment to soak in and enjoy the atmosphere.
According to this work, natured-based activities lasting for roughly 20 to 90 minutes engaged in regularly for eight to 12 weeks have the biggest impact on improving mood, decreasing anxiety, and increasing overall positivity.
To reach these conclusions the research team analyzed 50 prior relevant studies encompassing 14,321 NBI (nature-based intervention) records. NBIs encourage people to engage with nature in a structured manner as a means of improving mental well-being.
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Eating foods rich in iron could prevent heart disease https://www.studyfinds.org/iron-rich-food-heart-disease/
Eating iron-rich foods could stave off heart problems, according to new research. Scientists say iron deficiency during middle-age increases the risk of cardiovascular disease by nearly 25 percent. Eating foods rich in the vital nutrient could prevent one in ten cases of the world’s number one killer.
Good iron sources (aside from meat) include leafy greens, tofu, tempeh, lentils, Brazil nuts, cashews, spinach, potatoes, and mushrooms. Foods rich in vitamin C like broccoli, peppers, and fruits help the body absorb iron.
Over the span of 13 years, the team of researchers studied more than 12,000 older men and women from various parts of Europe. They estimated the proportion of cardiovascular events that would have been avoided if all individuals were without iron deficiency at the outset. Alarmingly, around two in three participants were lacking in the mineral that boosts blood flow, improving strength and energy.
Cardiovascular disease is the leading cause of death globally, claiming around 18 million lives annually. It is responsible for one in four of all deaths in the U.S. Previous studies have linked iron deficiency to increasing the risk of death in patients already diagnosed with cardiovascular disease. Now, for the first time, the same trend has been observed in the general population.
It raised the risk of cardiovascular mortality, coronary heart disease, and death from any cause by 26, 24, and 12 percent, respectively. This was after taking into account factors such as smoking, obesity, diabetes, and cholesterol levels. During the study period, 2,212 (18%) of the participants died, 573 (5%) from a cardiovascular cause.
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No more pills? Psychological treatment could provide lasting relief for chronic pain https://www.studyfinds.org/psychological-treatment-pain/
Chronic back pain is the leading cause of disability worldwide and can be extremely disabling to those who suffer from it. Current treatments include medicating patients with steroid injections, opioid painkillers, and physical therapy to manage the pain. While admitting that it is not “all in the head,” scientists find that two-thirds of chronic back pain patients who underwent a four-week psychological treatment called Pain Reprocessing Therapy (PRT) were pain-free or nearly pain-free post-treatment. Moreover, most maintained the relief for one year.
The new research, led by the University of Colorado-Boulder, suggests that psychological therapy could be beneficial in understanding the origins of pain and altering the brain networks which process pain. The findings contribute some of the strongest evidence that psychological treatments can provide durable relief for chronic pain, which afflicts an estimated 50 million Americans.
The study lead author, Dr. Yoni Ashar, now a researcher at Weill Cornell Medicine, conducted the study in the Department of Psychology and Neuroscience at CU Boulder.
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About Christine Hronec
Christine Hronec ( https://gaugelife.com ) is an award-winning chemist and three-time champion fitness competitor, nutrition, and exercise expert. Since founding her company Gauge Life in 2013, Christine has helped approximately 40,000 women transform their bodies and switch to a body-positive self-image. Her YouTube channel has over 25 million views. Christine has received awards from the American Chemical Society and was published in the American Institute of Chemical Engineers. Christine was part of the team that created Time magazine’s “Invention of the Year” for her work in the biotech field.
Pumping irony: Exercise actually reduces calories people with obesity burn while resting
Is exercise actually hurting the amount of fat overweight people burn? Scientists from the Shenzhen Institute of Advanced Technology (SIAT) of the Chinese Academy of Sciences and the University of Roehampton report that exercise reduces the amount of calories obese individuals burn while at rest.
Exercise typically help people burn more calories, but these findings indicate it isn’t so simple for those with excess weight. Study authors conclude that regular exercisers of all sizes tend to get fewer calorie-burning benefits out of their workouts than they think. This decline in calories burned at rest, however, is much worse among obese individuals and older adults as well.
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Tired nation: Average American sleeps poorly 3 nights each week
If you’re looking to get a promotion at work, then you first need a good night’s sleep. A survey of 2,000 employed Americans reveals 58 percent feel like their work performance falters if they don’t get enough sleep at night.
Four in five workers (79%) believe the quality of sleep they get at night directly sets the tone for the following day. Without decent sleep, respondents often feel irritated (41%), unmotivated (38%), or unhappy (36%). Meanwhile, a good night’s sleep means waking up feeling energized (50%), satisfied (50%), and relaxed (49%).
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How High Protein Diets Work
According to the FDA, the daily standard for nutrition is actually 2000 calories a day of which only 10 percent of those 2000 calories is allocated towards protein, at only 50 grams of protein per day. Now, what a lot of people don't realize is that 50 grams of protein per day is the bare minimum requirement your body needs for DNA resynthesis. This has nothing to do with muscle recovery, muscle growth, fat loss, or any athletic goal. This is just for your body to be able to replicate and reproduce DNA. That standard is not going to apply to most people.
One of the biggest issues I see is that most people are not consuming adequate amounts of protein when in a caloric deficit. When you're in a caloric deficit, what is actually happening is you're allowing your body to facilitate fat loss because you are consuming less than the calories you need to function relative to your maintenance calories. This enables your body to draw energy from a stored energy source. The key to making sure that your body taps into stored body fat, as opposed to your lean muscle tissue, is being in a positive nitrogen balance.
How much protein should I be taking in a day?
The general rule of thumb in the bodybuilding industry is roughly 1 gram of protein per pound of lean body mass. When I do my client's calculations, I base it off of the lean body mass of your goal weight.
How do you get more protein?
You don't need to take protein supplements however, it's going to be a more convenient, economical way to hit those protein macros, so that way you can spare your lean muscle mass and you can drop that body fat with ease
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About Christine Hronec
Christine Hronec ( https://gaugelife.com ) is an award-winning chemist and three-time champion fitness competitor, nutrition, and exercise expert. Since founding her company Gauge Life in 2013, Christine has helped approximately 40,000 women transform their bodies and switch to a body-positive self-image. Her YouTube channel has over 25 million views. Christine has received awards from the American Chemical Society and was published in the American Institute of Chemical Engineers. Christine was part of the team that created Time magazine’s “Invention of the Year” for her work in the biotech field.
Story Topic #1: Fast-food nation: 1 in 5 parents says kids eating more junk since pandemic began
https://www.studyfinds.org/fast-food-nation-children-eat-more-junk-pandemic/
Eating at home more frequently as a result of COVID-19 restrictions and concerns might lead one to believe children are eating healthier, but new research challenges that conclusion. According to a survey, one in five parents say their kids have been snacking away on more junk food since the start of the pandemic.
Although many moms and dads say their family has enjoyed healthier meals since the onset of coronavirus, 20% admit being “too stressed” to cook. And one in six say their child consumes fast-food at least twice a week. The survey of more than 2,000 parents of American children aged 3 to 18 was conducted by researchers at the University of Michigan Health C.S. Mott Children’s Hospital.
While almost all parents agreed that fast food is unhealthy for their children, more than 80% feel it’s “okay” in moderation, according to the poll. Three out of four parents also agreed with the statement that when stressed for time, fast-food is a good family option. A third of parents say that fast-food is good value for the money, while almost 24% feel it is less expensive than making meals at home.
Children health study
“Parents mostly acknowledge that fast-food isn’t an ideal choice, but see it as an acceptable ‘sometimes food.’ But parents don’t usually dictate their kids’ food choices at fast-food restaurants, with 88% allowing their child to choose what they eat and only one in three parents reading the nutritional information,” says Dr. Freed. However, two out of three parents (67%) say they encourage their children to choose healthier options and try to limit unhealthy items such as chips and milkshakes.
“One fast-food meal often exceeds the recommended fat, sodium, and calorie intake for the entire day without providing many nutrients. Parents should consider using nutritional information to help their kids learn how to make healthier choices. Trying to make those meals even a little bit healthier can have an important impact,” adds Dr. Freed.
----> Christine's take on the story
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Story Topic #2: Intermittent fasting improves sleep quality, helps manage diabetes, heart disease
https://www.studyfinds.org/intermittent-fasting-diabetes/
Intermittent fasting has become wildly popular among the dieting community over the last decade. Now, a new study is adding more fuel to that fire after researchers discovered the weight loss trend may help people better manage conditions such as diabetes and heart disease. Researchers also find that intermittent fasting also helps overall sleep quality.
The authors say a time-restricted diet, where you eat your daily calories within an eight to ten-hour window, is a powerful tool in managing metabolic diseases. For people dealing with blood sugar issues, cholesterol trouble, and heart problems, losing weight is a key part of preventing serious health complications.
“People who are trying to lose weight and live a healthier lifestyle should pay more attention to when they eat as well as what they eat. Time-restricted eating is an easy-to-follow and effective dietary strategy that requires less mental math than counting calories,” says Satchidananda Panda, Ph.D., from the Salk Institute for Biological Studies in a media release. “Intermittent fasting can improve sleep and a person’s quality of life as well as reduce the risk of obesity, diabetes and heart disease.”
Panda’s team found that the expression of genes, hormone levels, and a person’s metabolism rises and falls during different times of the 24-hour day. By aligning our eating schedules with the body’s internal clock, the study finds patients with metabolic issues can reduce the health burden of several chronic diseases.
“Eating at random times breaks the synchrony of our internal program and make us prone to diseases,” Panda explains. “Intermittent fasting is a lifestyle that anyone can adopt. It can help eliminate health disparities and lets everyone live a healthy and fulfilling life.”
Previous studies have found that intermittent fasting also helps to reshape a person’s gut microbiome and even improves memory.
----> Christine's take on the story
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MAIN (from Christine's youtube channel) Story Topic #3: What Are Signs Of Insulin Resistance And How Can You Reverse It?
1. Hemoglobin A1c test
The best way to determine whether or not someone has insulin resistance conclusively is to get your hemoglobin A1c tested. Just keep in mind, that when you get your A1c levels tested, it's an average of what's going on in your blood in the last thirty days. If your A1c levels are under 5.7, you are fine. Between 5.7 and I'd say about 6.4 is pre-diabetic. I'd say over 6.4 is diabetic.
2. Your fasting blood glucose
If your fasting blood glucose is over 100, that's also an indicator. But outside of the actual numbers, if you eat carbohydrates, and when you eat carbohydrates, you still feel hungry afterwards, and you feel like once the hunger switch is turned on, it does not go off, this is a very good sign that you have insulin resistance.
And the reason why is because when you consume carbohydrates, it causes your blood sugar to go up. When your blood sugar goes up, what needs to happen is insulin is a messenger hormone, which is required to shuttle the glucose out of the blood and into the cells. However, some individuals do not have... that process doesn't go smooth for them.
So, what that means is insulin is grabbing onto the glucose molecule, knocking on the door of yourself and trying to escort it inside. And what ends up happening is the cells are non-responsive. They're not answering the door. It's like they don't have a secret knock. And when that happens, the pancreas creates more insulin and more insulin and more insulin. We're trying to barge down the doors of these cells to get the glucose out of the bugs.
It's a toxic system, a toxic state to have high blood sugar. So, when all of that occurs, you're starving on the cellular level, because we think of the food we consume, we think the end user of food is what? The stomach. No, the end user of that food is your cells. So, your cells still have not received energy, even though you are eating. So, if the cells are not receiving energy, they can't send the signal to the brain to tell you that you're full. So, you're going to keep eating and eating and eating, and it's just a recipe for disaster. Brain fog, just tired, hungry all the time - just crazy cravings.
How to reverse insulin resistance
The only way to really get in front of it and intercede it is to break that cycle. And it's going to be hard at first, because a lot of people have to go through a sugar detox process, or they really need to start fueling their body off of healthy fats for fuel instead of carbs. But it can be treated with proper nutrition. I see people reverse out of the diabetic and pre-diabetic state using nutrition alone.
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About Christine Hronec
Christine Hronec ( https://gaugelife.com ) is an award-winning chemist and three-time champion fitness competitor, nutrition, and exercise expert. Since founding her company Gauge Life in 2013, Christine has helped approximately 40,000 women transform their bodies and switch to a body-positive self-image. Her YouTube channel has over 25 million views. Christine has received awards from the American Chemical Society and was published in the American Institute of Chemical Engineers. Christine was part of the team that created Time magazine’s “Invention of the Year” for her work in the biotech field.
Five Signs of a Hormonal Belly
The hormonal belly is a very unique type of belly and as a result, may need to approach your nutrition in a completely different way than you may think. So, other than having excess body fat on your frame signs that you may have a hormonal belly include
Waistline Increasing Despite Healthy Eating
The fact that you are eating right you are eating healthy you are eating modest calories and your waistline keeps getting bigger even though you are eating correctly.
Sugar Cravings
You have been craving a lot of sugar lately. It's an uncontrollable type of sugar craving, not the type of thing where it's like just that time of the month but it's above and beyond that.
Leptin Resistance
However, insulin resistance can also lead to another condition called Leptin resistance. Leptin is a very tricky hormone
Mood Swings
The next thing that may be a sign that you have a hormonal belly is you are experiencing a lot of mood swings
Excessive Estrogen
You can definitely get your hormones tested to actually confirm if you have a hormone imbalance.
Other stories covered today include:
Overeating doesn’t cause obesity? Scientists claim it’s all about what you’re eating
https://www.studyfinds.org/overeating-doesnt-cause-obesity/
Face masks don’t increase body temperature during exercise in the heat
https://www.studyfinds.org/face-masks-body-temperature/
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Free Macros Blueprint Download:
https://bit.ly/35zB6OU
Gauge Girl Training Website:
https://gaugegirltraining.com/
About Christine Hronec
Christine Hronec ( https://gaugelife.com ) is an award-winning chemist and three-time champion fitness competitor, nutrition, and exercise expert. Since founding her company Gauge Life in 2013, Christine has helped approximately 40,000 women transform their bodies and switch to a body-positive self-image. Her YouTube channel has over 25 million views. Christine has received awards from the American Chemical Society and was published in the American Institute of Chemical Engineers. Christine was part of the team that created Time magazine’s “Invention of the Year” for her work in the biotech field.
Why Your Body Holds On To Water Weight And How To Lose It
Water weight, also referred to as edema, is the accumulation of fluid in the gut, muscle cells, and extremities. For context the human body is approximately 50-60% water, so water weight is fluid retention above and beyond this level. Water weight can vary 2-5lbs in a day so fluctuations are a normal part of daily life.
What are ways to lose water weight?
Reduce Sodium
Lowering your sodium intake to 2300mg per day (which is the FDA's recommended guideline) can substantially support reduced water intake.
Reduce Carb Intake
Lowering your carb intake will directly reduce water weight since a single gram of carbs will bind 3 times its weight in water.
Increase Water Intake
While it may seem counter-intuitive, increasing water intake can enable the kidneys to flush out excess fluids and salts.
Diuretics
These pills send a signal to the kidneys to expel sodium. As the body is depleted of sodium, it will pull excess fluid along with it.
Other stories covered today include:
America struggling to keep up with other countries in exercise, general health during pandemic
https://www.studyfinds.org/america-struggling-exercise-health-pandemic/
3 in 5 Americans think it costs too much money to live a healthy life
https://www.studyfinds.org/healthy-life-costs-too-much-money/
**********
Sign up for Gauge Life podcast updates here!
https://gaugegirltraining.com/pages/lifeline-podcast-opt-in
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IG: https://www.instagram.com/gaugegirltr...
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YOUTUBE: https://www.youtube.com/channel/UC1Ey...
Free Macros Blueprint Download:
https://bit.ly/35zB6OU
Gauge Girl Training Website:
https://gaugegirltraining.com/
About Christine Hronec
Christine Hronec ( https://gaugelife.com ) is an award-winning chemist and three-time champion fitness competitor, nutrition, and exercise expert. Since founding her company Gauge Life in 2013, Christine has helped approximately 40,000 women transform their bodies and switch to a body-positive self-image. Her YouTube channel has over 25 million views. Christine has received awards from the American Chemical Society and was published in the American Institute of Chemical Engineers. Christine was part of the team that created Time magazine’s “Invention of the Year” for her work in the biotech field.
The podcast currently has 12 episodes available.