In this episode we continue with Part 2 of everything that I find super important when trying to lose weight or keep it off.

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Show Notes/ Links

Episode 8/ Part 1 to this episode: https://api.spreaker.com/v2/episodes/53856666/download.mp3

What I find most important - my secrets:

- Figure out my why and let it brew.
- Decide on macronutrient ratio - carb manager
- Keep carbs lowest in the morning
- https://amzn.to/3OscAYM
- Carbs- 20%, Fat- 65%, Protein- 15%
- Keto
- Carbs- 5%, fat- 60%, Protein- 35%
- carbs- limit, protein- goal, fat- up or down depending on goals
- Meal plan (every week)
- 1 dessert
- 2 meat and 2 sides - cook for an army
- Get creative with seasoning and sauces
- Clean house - remove temptation
- Don't fear fat or calories during the first week or 2. - focus on just eating unprocessed low carb/starch foods
- Definitely don't fear protein - 1 gram per desired body weight
- https://amzn.to/3OA2Xaq
- Protein burns more calories - thermic effect of food
- THE CALORIES USED TO PROCESS/DIGEST THE FOOD
- 1. Alcohol – 15%
- 2. Ketones – 3%
- 3. Protein – 25%
- 4. Carbs – 8%
- 5. Fat – 3%
- 1. A 400 calorie steak ends up being 300 because 100 of that was used just to break down the protein.
- Protein shake - https://amzn.to/42WnDxz and https://amzn.to/43n2dd3.
/> - Focus on sleep - crucial
- Studies on mostly young, healthy adults without obesity or any diabetes risk factors have examined the effects of reduced sleep under controlled conditions in a laboratory. There was a consistent association with decreased insulin sensitivity in the range of 25% to 30% after as little as 4 to 5 days of insufficient sleep. https://www.niddk.nih.gov/heal...
- 8+ hours a night - sleep cycle app
- https://amzn.to/3ItoRZd
- https://amzn.to/41XhX5h
- https://amzn.to/3opuq42
- https://amzn.to/3MuuaJ6
- Mouth taping
- Electrolytes
- https://amzn.to/3ol17zD
- https://amzn.to/3OxSH2v
- https://amzn.to/43kxttg
- Keto chow salt tablets
- Water - half your body weight in ounces
- Exercise
- Focus on building muscle - little to no cardio
- Abs- transverse abdominals
- Good for back pain
- Flatter stomach
- https://www.youtube.com/watch?...
- All or nothing/ Back on the bus
- 100% is easier than 98%
- Elimination is easier than moderation
- Always get back on the bus
- Go back to #1- your why