When it comes to exercise, any type of movement is good movement. On the days when you can simply get in a brisk walk that can be an asset to the metabolism. Our lifestyle influences fat burning, so it is important we listen (really listen) to our body when planning our workouts. If it is a week with accelerated stress, the body is in recovery mode. This means it is going to hold onto any excess fat stores in order to just maintain the demand. The hormone cortisol rises, thyroid function lowers, and we will have less energy than usual. On these weeks, create a go-to workout that doesn’t tax the nervous system.

On the weeks that feel less stressful, the body will be set up to take higher demand and go into workouts that may have more intensity. As an example, I have outlined a workout plan that you can tap into based on your stress levels. This is a way to protect hormone balance, energy levels and still see the results we expect from an exercise regime. See example schedules based on stress levels below.

Monday: 20-minute strength training

Tuesday: 20-minute interval workout

Wednesday: 20-minute fast walk

Thursday: 20-minute strength training

Friday: 20-minute interval workout

Saturday: 20-minute fast walk

Sunday: Rest

Swapping processed foods for whole foods can be a transformative step to managing insulin (weight loss), lowering inflammation (antiaging) and creating a sustainable source of energy for the body and the brain.

Simply put it’s a diet consisting of nothing but non processed fruits, vegetables, and animal products.

Processed foods are whole foods that have been refined in an attempt to make food products taste better and have longer shelf lives. In doing so, food manufacturers simplify the chemical structures of food and strip it of fiber, fat and micronutrients. If it comes in a box or a wrapping, it's probably man made and should be avoided.

Insulin Resistance: Processed foods are made from simple carbohydrates. When we eat simple carbs we digest the food faster. This leads to rushes of glucose and bigger spikes of insulin. Over months and years of eating simple processed foods, we become resistant to the effects of insulin and get all the negative outcomes. Remember more insulin means more weight gain.

Digestion Issues: We lose all the fat and fiber. Fat and fiber are essential for your health in MANY ways, but in the context of this course they are extremely essential for controlling our blood sugar levels. Fat and fiber have both been proven to slow down the digestion process and slow down how fast glucose enters our bloodstream. That happens in two ways, one, it literally takes longer for whole foods to reach the gut bacteria that can digest complex foods and two, it literally takes longer for the gut bacteria to break down the food once it gets there. The slower the breakdown, the less insulin we need and the less fat we'll make.

Increased Inflammation: Through the physical or chemical alteration process of refined foods we lose the micronutrients that the whole food once had. For example, when we mill wheat products we remove the fibrous husk that contains most of the fiber, b-vitamins and phytochemicals. Micronutrients usually come in combinations that make them more bioavailable to us. That means when we refine the food and lose some of the micronutrients, we may render some of the other nutrients unavailable to us, because they aren't digested in the proper combinations. Less micronutrients means our cells work less efficiently and we create more inflammation, both of which lead to weight gain.

Poor Gut Health: We are feeding the bad gut bacteria. Processed foods get digested early in the intestines and feed bacteria that can be harmful to us. On top of that, the bad gut bacteria produce waste products that inflame our system and poke holes in our gut lining. All of that causes a lot of inflammation in our body and the more inflammation the more trouble we'll have losing weight.

Keeps hunger at bay: You won't need to snack as often when we get the full spectrum of fiber and fat that whole foods offer, which are proven to stop the hunger response.

Better absorption of nutrients: We obtain the nutrient combinations that we have evolved to use together.

Less expensive than eating out: When you use whole foods you don't get the high markups that happen when others are preparing foods for you. Yes, it may take a little more time for you but the health benefits are more than worth it.

Utilizes essential nutrients: Fiber from whole foods keeps us regular and is made into essential nutrients by our gut bacteria.

Lowers systemic inflammation: Lowering inflammation is essential for warding off disease, feeling energized and slowing down the aging process.