Logical Weight Loss

Vitamin D is a nutrient that your body produces when you are exposed to sunlight. It is also found in food, including fish and eggs. You might be wondering if you need Vitamin D in your diet because of the COVD (Climate Change). There have been many cases where people were deficient due to lack of exposure to the sun. In this blog post we will talk about what Vitamin D does for your body, how much do you need, and if it's possible to take too much?

Weigh-In

I am down a smidge to 234.5. I've removed cereal from my house (as I can't eat "just one bowl") and I'm slowly eating less meat after looking into a more plant-based lifestyle.

What is All This Talk About Vitamin D?

Vitamin D Deficiency

Much of this information is from this website

In the United States, 41.6% of the total population is deficient. The symptoms of a Vitamin D deficiency are not always as easy to identify, especially if you're out in the sun. Many people live healthy lives without experiencing problems from this condition, but for some, it could mean loss of joint function or issues with muscle growth and recovery time.

The most well-known symptom of vitamin D deficiency is rickets, a bone disease common in children in developing countries. Rickets has been mostly eliminated from Western countries because of the fortification of some foods with vitamin D.

Deficiency is also linked to osteoporosis, reduced mineral density, and increased risk of falls and fractures in older adults.

What’s more, studies indicate that people with low vitamin D levels have a much greater risk of heart disease, diabetes (types 1 and 2), cancer, dementia, and autoimmune diseases like multiple sclerosis.

Finally, vitamin D deficiency is linked to a reduced life expectancy.

Two Types of Vitamin D

Two main dietary forms exist

Vitamin D3 (cholecalciferol). Found in some animal foods, like fatty fish and egg yolks.

Vitamin D2 (ergocalciferol). Found in some plants, mushrooms, and yeasts.

Of the two, D3 (cholecalciferol) seems to be almost twice as effective at increasing blood levels of vitamin D as D2.

Benefits of Vitamin D

• Reduced risk of osteoporosis, falls, and fractures.
• Better strength. Vitamin D can increase physical strength in both upper and lower limbs.
• Cancer prevention. Vitamin D may help prevent cancer. One study noted that 1,100 IU per day — alongside calcium — reduced cancer risk by 60%
• Depression management. Studies show that vitamin D may ease symptoms in people with clinical depression.
• Reduced risk of type 1 diabetes.
• Improved mortality. Some studies suggest that vitamin D reduces people’s risk of dying during the study periods, indicating that it may help you live longer
• However, many of these results are preliminary. According to a recent review, more evidence is necessary to confirm many of these benefits

How Much Should I take?

This seems to be up to debate.

400 IU (10 mcg): infants, 0–12 months

600 IU (15 mcg): children and adults, 1–70 years old

800 IU (20 mcg): older adults and pregnant or breastfeeding women

Although adequacy is measured at 20 ng/ml, many health experts believe that people should aim for blood levels higher than 30 ng/ml for optimal health and disease prevention

According to the U.S. National Academy of Medicine, the safe upper limit is 4,000 IU. This is interesting as many manufacturers are selling pills there the dose is 5000 IU.

It May Need Other Nutrients to Work

Some researchers claim that fat-soluble vitamins work together and that it’s crucial to optimize your vitamin A and K intake while supplementing with vitamin D3.

This is especially important for vitamin K2, another fat-soluble vitamin that most people don’t get enough of.

Magnesium — another important mineral often lacking in the modern diet — may also be important for vitamin D function.

What Happens if You Take Too Much?

It is a myth that it is easy to overdose on vitamin D.

Vitamin D toxicity is very rare and only happens if you take very high doses for extended periods.

The main symptoms of toxicity include confusion, lack of concentration, drowsiness, depression, vomiting, abdominal pain, constipation, and high blood pressure

Where to Buy Vitamin D?

In looking for sources, I found Amazon Elements which is Amazon now selling supplements. A bottle of Vitam D3 is 10.99 for 180 capsules if 5000IU vs Nature Made at 14.72 for the same bottle.

Please remember, I'm not a doctor or a trainer. Please consult your logical doctor before taking supplements.

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After noticing that I don't know any over-weight vegetarians. I've been thinking about moving to a more plant-based diet. Then I was approached by Oliver Mnakondo and I checked out some videos and I just noticed the heart of a servant. He really just wanted to help people feel better, and help your body (and throw away those medications

His Book is THE PLANT-BASED NUTRITION : HOW IT'S GOING TO CHANGE YOUR LIFE (WEIGHT LOSS,SPORTS,COOKBOOK,WELLNESS PLANT-BASED,WHOLEFOOD Book 1)

It is also available on Audible. You can get it for free at http://logicalloss.com/freebook

TOPICS:

The Weigh In

Oliver Mankondo Conversation

What about Protein

What Inspired Oliver to Stop Earing Meat?

How Did Your Body React?

Should I Go Cold Turkey?

Do You Ever Crave Meat?

Where Did You Find Recipes?

Do You Crave Vegetarian Foods Now?

What Inspired Oliver to Write the Book?

What is Inside the Book?

What Has Been the Biggest Surprise?

What Other Medical Conditions Disappeared?

What is At His Website?

Different Varieties of Vegetarianism

Testing the Waters

Get More Information at Oliver's website

http://oliviermankondospeaks.com/

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Stu Schaefer has been helping people transform their bodies - and lives - for the last 20 years. He is an expert at resetting a person's body and putting them into a Thermogenic state so they burn fat automatically. He's the author of Lifetime Physique and The Novo Method. And he has been featured on radio and TV all over the country.

Today he shares three tips to help your body into a state to promote Termogenic Weight-Loss

Topics include:

What is The Thermogenic State

The Current Fad: The High Fat Diet

Tip 1 Eat Breakfast

The Bell Curve

Night Time Snacking Isn't Healthy

Eat It Tomorrow For Lunch

Battling Cravings

Whole Food Supplement

Proteins At Every Meal

Multiple Meals a Day

Fasting and Your Metabolism

Gift for Listeners

FREE GIFTS FROM STU

Bonus 1: The Metabolism Quiz

Are You Causing Your Body To Store Fat And Burn Muscle? You'll Find Out Once You Take The Quiz!

Bonus 2: The Thermogenic Weight-Loss BLUEPRINT

Discover The Proven System That I Use... And All My Clients Use... Because It Flat Out Works!

You'll Learn How Easy It Can Be To Lose 5 Pounds In The Next 14 Days!

Go to https://stuschaefer.com/logical

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My Weigh In

In my last episode, I was 233. I'm up to 234. I was doing better. In January I completed my goals 50.4%. I February I got that up to 61.4% but as you can see there is room for improvement. Currently, I'm at 54% for March so I need to get my butt in gear.

Clay Groves Has Lost 19 lbs in Three Months

Clay is the Chief Fish Nerd at www.fishnerds.com he is one of my favorite people in podcasting and is nice enough to share what is working for him.

Clay chose to do one thing a month.

He has his treadmill set to10 on the incline.

January was to get on the treadmill

February was his diet.

He treated his health like he was an addict.

How to fight the SNE

March he added weight lifting

Fat wants fat - why it's hard to lose weight when you were fat.

Have Bad Minutes - not bad Days

Understanding your Emotions and Overeating

Dave signed up at Better Help

Kinky Fish

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Today I talk about the SECOND voice in my head, and we talk with Dan Strik VP of Hyfit Gear (a new very cool piece of technology that is making people rethink what a portable home gym can be)

WEIGH IN

Hey, I'm actually down (last episode I was 234.03 and now I'm 233. As I mentioned in the Facebook group, you do have a GOOD VOICE that is cheering you on and the more you listen to that voice the louder it gets. 

I've been doing more exercise and hitting my goals, and consequently, the scale has been my friend. 

What is HyFit Gear? 

Check out this Video 

It's like resistance bands on steroids (and you only need ONE band). 

I actually ordered this and bought the deal where you get TWO YEARS of their app (you pay an extra $10 to save $180 seems like a no brainer)

You can actually get started for $0 and then pay $15 for 12 months. 

I understand that more muscle = more calorie burning. I rearranged my "home gym" and the Total Gym takes up a TON of room (and NO, I'm not going to set it up and tear it down). 

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Socrates said, "An unexamined life is not worth living." With January in the books, what did you learn about yourself?

I set six daily goals and with January in the books, I was successful 50.4% of the time. We all have to start someplace.

80 oz of water 67%

7 Hours of Sleep 67%

Scale Went Down 58%

Took a Multivitamin 54%

30M of Exercise 42%

1900 Calories 17%

I started the month at 235.3 (a new record high for me) and I ended the month at 234.03. As I wanted to be 231, I was off from my goal, but I did lose (so it could be worse)

Leave Yourself Some Margin

I had a hard drive crash. So many times when I went to do something I had to start from scratch. In the end I'm getting my files back (4 TB of data thanks to Backblaze) but the 9 days without the files I need to operate really put a new level of stress on me that had me taking more trips to the kitchen. When I opened my Healthy Wage app, it let me know in very clear words, "I'm behind my goal." OK, we get that.

That is over. Let's put it behind us and focus on what we can do to turn it around. So by looking at what I was doing right (and this meant tracking EVERYTHING that went in my mouth) and what I wasn't it was OBVIOUS that I need to focus on the calories going into my body.

Not really a surprise, but the data smacked me in the head and got me to refocus.

The Amazon Halo - More than a Tone of Voice Detector

I spoke about the Amazon Halo when it first came out. We all were interested in the "tone of voice detection" and that it took somewhat creepy 3D pictures of you and stated that it was super accurate in regards to body fat percentage.

The device stated it was distraction-free, and consequently, I ignored it most of the time I ignored. This week I started to look at the exercise and labs and some of these were interesting. I like the guided "win won for the gipper" kind of talks on 10 minute walks (great for walking around the block). There are labs (goals) like "Drink a glass of water before every meal." The bad news is you need to keep the app in front of you (put it on the front screen of your phone). You can have it send notifications to your phone (but for me, those are easy to get lost in the sea of notifications). In the end, it is YOU who has to keep focused on your goals.

The nice thing is these extra programs from different sources (like weight watchers, headspace, etc) are only $4 a month. That beats some of these other monthly fees for things like peleton, fit, apple.

Mentioned In This Episode

Backblaze Computer Backup

Amazon Halo Fitness Tracker

Logical Losers Accountability Club

Logical Weight Loss Resources

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Become a Logical Loser and help support the show. If you get value from this show, share some of that value back with me in the form of a donation.

I watched a movie titled, "Beyond Weight Loss." I liked it as it was agenda-free. It just presented some great facts and in the first 10 minutes, I learned my over-priced Almond Milk 75% Fat.

MY NEW WATER JUG

It's HUGE but hopefully will keep me on track. I filled it up and had to put it on its side to fit in the fridge and it doesn't leak.

5 steps to self-change

Awareness

Contemplation how am I going to do this

Knowledge

Action

Self-accountability (habit) you want to

Check out the Movie on Amazon Prime 

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It's that time of year again. If you're thinking, "Nah... resolutions are pointless." You might want to listen today as I spotlight 10 reasons we set ourselves up for failure.

I personally started today (Sunday the 27th) filled with hope (and I share the "Stupid" thing I did to say goodbye to 20202).

1. We think we read, we watch, but when it comes to action we don’t take enough action.
2. Sometimes the reason is we set HUGE goals. After all, “Go big or go home,” is a common saying these days. Those huge goals can be intimidating and so we trigger negative thoughts in our heads as we start to think “We can’t do it.”
3. If we do get past our negative thoughts we sometimes jump in with both feet and try to go from zero to 60 in record time. This leads to injury, burnout, and a pace that is not sustainable. We need to treat our weight loss like a marathon, not a sprint. Start with one step that you can accomplish then add another and another and help to make them habits.
4. We have unrealistic expectations. I think we might feel this because we can gain weight easily, so it must be easy to lose it. IT’s not. In the same way getting pregnant can take very little time and kind of fun, but getting the baby out is a whole different story.
5. We create a plan of doing things we hate. Sometimes we think we are doing the right thing by coming up with a plan filled with things we hate to do and the food we hate to eat. Then we wonder why it didn’t work. We have to get creative and come up with a plan that will work for us. There is a plan, we just need to find it. It’s not impossible. We just need to keep trying.
6. We focus on the wrong things. Sometimes we get the cart before the horse. We focus on the scale (the results) instead of focusing on the steps that will result in the scale going down.
7. We don’t track our progress. This results in us only focusing on how far we have to go which can be intimidating. When you track your progress you can see when things are working so you can do more of it.
8. We try to do it alone. Studies have shown having an accountability partner can help. In the logical losers private Facebook group, we weigh-in every Wednesday. When you know you are expected to share your weight, you might think twice about that second helping. Support can also spur you to keep trying when things don’t go perfect. To hold myself accountable, I recently started a HealthyWage challenge of losing one pound a week for six months. If I’m successful, I’ll not only lose weight but earn some extra cash.
9. You haven’t identified your why. We often make resolutions because it’s January. That’s not a great reason. For me, I’m not happy with my appearance. I’m single. If someday in the future I want to take my clothes off in front of another consenting adult, I have a lot of work to do. Currently, they would need to be blindfolded, and have the lights off. I also want to be around for my great-nieces and nephews.
10. You’re not making your health a priority. This is me. It sounds so “DUH” but if I don’t keep my health, and my goals and my strategies front and center, I forget them and find myself doing all the things I KNOW will lead to more weight gain, and at best keep me at my current overweight self. If you’re saying, “I don’t have time” what you’re saying is it’s not a priority.

We find time to brush our teeth, feed our kids, wash our clothes, we need to make ourselves a priority.

Some tools to help you.

Don’t overthink it. You have things like reminders, tasks, stopwatches, to nudge you when you need it.

For tracking, I love cronometer. It’s cheaper than my fitnesspal, and I believe more accurate.

For tracking your progress, check out the Streaks app (on iOs) or the Habit Share App which is for both Ios and Android, and allows you to share your habits with an accountability partner.

Momentum Browser Plugin. https://momentumdash.com/ Keep your goals in front of you. Every time you open a new tab, your goal is in front of you. You can put in affirmations, link it to your Todoist account, and more. It even integrates with your Fitbit.

If you love challenges, I mentioned HealthyWage where you can pick your goal and time to achieve it. You pledge money to inspire you. If you don’t achieve your goal, you pay. If you do achieve your goal, you get your money and additional money. Who doesn’t want to lose weight and get paid?

If you want to challenge your friends there are tools like HealthyWage (although I’m not a fan of their lose 6% in 12 weeks types of setups as their 25% fee is a bit high for me). You can purchase my Weight Loss Competition Spreadsheet (similar to the biggest loser) for $10

Affirmations can help you rewire your brain and lose your negative attitude. I know it sounds “woo-woo” and I thought that for years. I now use them, and any time I start to fail, I always notice I’m not doing my affirmations. I love the Think Up App (both iOs and Android). You can try it for free.

If you need a “to do” list, I love todoist as you can have your todo list everywhere (phone, computer, tablet) and you can use it in your Gmail. Want to a reminder to email this person next week? It’s one click.

If your resolutions include anything about Money, I love YNAB (You Need A Budget)

In a nutshell:

Make Your Resolutions Work by:

Write down your goals

Break a large goal into smaller achievable parts

Track your progress daily

Make it public (if that works for you)

Create routines that support your goals

Be accountable

I'm looking forward to 2021 and I'm currently fired up and ready to go.

Want more resolution tips? See https://www.logicalloss.com/smart-resolutions-1/

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Weigh-in

230 Lbs (up 1 lb from the last episode)

After starting 75 hard, and completing 4 out of seven days I may have felt a bit dejected. This leads to some bad choices and heaven the weight gain. Meanwhile, I am starting to exercise more. 

Today is the first day of the week, and while I liked the idea behind 75 Hard, it seemed a bit too aggressive for me (which is somewhat the point). As I pointed out previously, I recently went through a move and many other things and just put my health on the back burner. 

In the end, what 75 Hard is about is pushing past that voice in your head that always finds excuses to allow you to make bad decisions (see above). 

What I’ve done is I decided to make my own contest. If you’re on an iPhone you can use the streaks app (https://habitshareapp.com/ ). Habitshare is an app for both Android and Ios and it allows you to share your goals with an accountability partner. https://habitshareapp.com/

Here is another motivational tool https://www.stickk.com/

Stikk nickname is logicalloss if you need someone to referee or as a recipient.

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Need some extra support? More content? Accountability Partner? Come be with people just like you who are going through the same challenges as you. Join the Logical Losers at www.logicallosers.com

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Today I cover a few topics such as Net Carb, Using a Lumen, and What is 75 Tough?

WEIGH IN

In my last episode I was 229, and after going up after Thanksgiving, I am back to 229 (so I'm the same). I am exercising more, and watching what I eat to I highly expect to be down next episode.

Am I Burning Carbs or Fat

I've always viewed cards as kindling and fat is the "logs" of a fire. You need the kindling to start the fire, but to really stay warm you need to logs to catch fire. So you need both carbs and fat, but how do you know if you are burning carbs or fat?

The Lumen Shows You What You're Burning

I've been using this, and it takes all of five minutes to breath into the device in the morning, and it lets you know how you're doing, and what to do to achieve your goal. It somewhat looks like you are vaping.

The device is scientifically proven to be accurate. It's not a toy, and previously this kind of test was only done at a medical facility and now you can do it at home. (right not there is a black Friday sale, and it rarely - if ever- goes on sale.

When you adjust your diet to start burning fat more efficiently, you know you're heading it the right direction.

For more information see www.logicalloss.com/lumen

75 Tough - What Is it?

75 Tough is a challenge from Andy Frisella where for 75 days you are required to:

• Read 10 pages
• Follow a diet
• Abstain from alcohol or cheat meals
• Drink 1 gallon of water (128 ounces)
• Take a progress picture
• Perform two 45 minute workouts
• One workout must be outside.

You can also add your own personal items if you'd like.

The program is designed to build the mental toughness and self-confidence that you will need to live your best life.

When you sign up at www.75tough.com he will attempt to get your to buy his book for $20 (beware on Amazon people are trying to sell you counterfeit versions) and listen to his podcast (he is a bit of a "brah" for me. Then they want you to download his free app.

I can say that so far I have not spent any money (I am going to buy the book) and I'm not receiving a bunch of spam.

There is a voice in my head that laughs just thinking about doing this, but there is only way to know if you can do it. If you want to try go to www.75tough.com

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If you want more motivation, accountability and/or want to support the show become a Logical Loser for $5/month at www.logicallosers.com

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