August 2022
Accelerate Natural Fat Burning
and Improve Digestion
I hope you’re having an amazing summer! This time of year lends itself to a little more downtime or maybe even exciting new travels. I was thrilled to finally take the trip to Italy that had been planned for the last few years. Nothing better than getting back to travel! The inspiring culture, incredible people, all the gelato one could imagine. My mom and I certainly had enough pasta and aperol spritz to last us the entire year. Then returned to New York where there just happened to be a spritz with my name on it at every stop. All that said, I felt the need for a deep detox after an amazing time of indulgence.

For this month’s newsletter, I have focused on fitness and nutrition upgrades to accelerate fat burning and energy. I have also included quick tips to improve digestion and clear out toxins. Each component can serve as support on its own or you can use all aspects. As always, please reach out to me with any questions.
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.
High Stress
Monday: 20-minute fast walk
Tuesday: 10-minute core conditioning
Wednesday: 20-minute fast walk
Thursday: 10-minute bodyweight workout (lower body)
Friday: 20-minute fast walk
Saturday: 20-minute fast walk
Sunday: Rest
Low Stress
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.

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

What are processed foods?
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.
What are the downsides of processed foods and what does that mean for weight loss?

Unfortunately the down sides are immense:

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.
Historical Context

Humans have been hunter gatherers for 99.5% of our existence, subsistence level farmers for .5 % and industrialized for .008 % of it. We simply have not had enough time to evolve into eating the processed foods we have access to now. Whole foods are what we have evolved on.

Processed foods digest too quickly and spike our insulin.
Processed foods are stripped of fat, fiber, and micronutrients.
Processed foods feed bad gut bacteria.
All of the above increase inflammation and increase visceral fat gain.
Benefits of a whole foods diet

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.
Top Tips for a whole foods diet

Shop the perimeter of the store: Most processed foods are always in the middle of the store. Most whole foods are on the perimeters.

Learn a few easy recipes: Look up some of your favorite dishes and pick two that have easy recipes to follow. Use these dishes as staples for your weeks and expand on them one recipe at a time.

Buy a crock pot: Crock pots are amazing tools for people who just want to throw a few things in a pot and not think about it until dinner time. Try to make more than necessary so you have leftovers for lunch.

Plan your lunches: Lunch is the easiest way to stray from a healthy path. Try planning out your lunch for the week on Sunday so you can just take it with you to work. It will save you time and headspace for important things, it will also transform your health.

Don't be afraid of fat, even saturated fat: Fat is essential to every cell in our body. More importantly in the context of losing weight, fat helps keep us full. Choose quality fats like nuts, seeds, avocados, olives, olive oil, hard cheeses, fish, beef and eggs.

Don't get mad at yourself for eating something you know isn't good for you: Everyone makes mistakes on their health journey and nothing is ruined in one sitting. Just acknowledge that wasn't the best choice and do better the next meal.

Shop only for necessities: When we have snacks around the office and house, we are much more likely to eat them. Choose smart snacks like dark chocolate, berries and nuts.

One meal at a time: Plan one meal a day where you eat all whole foods. For example, instead of having pasta, enjoy roasted veggies or sweet potatoes. Slowly increase the meals where no processed foods are present.
The top 5 power picks to speed fat burning

Avocados provide 66% of daily vitamin requirements of vitamin K. This nutrient is essential to help regulate sugar metabolism and insulin sensitivity. Avocados also provide an array of vitamins, minerals, and phytonutrients essential for healthy weight management, including 14 grams of fiber, keeping hunger at bay.
High in monounsaturated fat may, which helps to prevent body fat distribution around the belly by down-regulating the expression of certain fat genes.
High in antioxidants that can help neutralize free radicals for a variety of health benefits and crucial to metabolism and weight management. When cell function is out of balance due to free radical scavengers, metabolism runs less efficiently and the body holds onto fat.

Macadamia Nuts
Macadamia nuts are one of the only food sources that contain palmitoleic acid (a type of monounsaturated fatty acid that may speed up fat metabolism, thus reducing the body’s ability to store fat).
Contains both soluble and insoluble dietary fiber, which helps you feel full while removing toxins from the body and assisting in proper digestion.
High in copper, which helps with the utilization of iron and aids in the functioning and protection of the thyroid (very important for proper weight management)

Dark Chocolate
Dark chocolate contains healthy monounsaturated fatty acids, which help speed up metabolism. A study from the University of California, San Diego found that adults who ate chocolate more frequently had lower BMIs than those who didn't eat much chocolate.
High in flavanols, which are plant-based nutrients that not only lower inflammation but can have a positive effect on the waistline. These powerful nutrients help lower blood sugar and decrease body fat.
Eating dark chocolate increases serotonin and endorphin levels in the brain, which helps lower stress levels. This is crucial for a slim stomach since high cortisol (stress hormone) stores abdominal fat.

High in flavonoid antioxidant quercetin, which reduces swelling.
High water content of 96%, which flushes out the body’s toxins and prevents bloating.
Supports the digestive tract by removing accumulated toxins and waste materials from the blood and gut.
Natural diuretic food, which helps speed up the process of carrying out toxins and waste.
Quick Digestion Tips

Japanese Water Therapy: Upon waking, drink 3-4 glasses of water to flush out toxins and cleanse organs prior to having coffee, tea or food.

Apple Cider Vinegar: Add 1-2 tbsp of apple cider vinegar to water prior to meals to elevate metabolism and ease digestion.

Dandelion Tea: Enjoy dandelion tea at any time of day. The powerful herb is high in potassium, which helps the kidney filter toxins and aids in circulation.

Eat in a Calm Environment: Light and sound can either stimulate or lower stress depending on the atmosphere. Create a beneficial ambiance (lower light, enjoyable music) that will allow the nervous system to remain calm while eating.

Add Lemon or Lime: Citrus fruits in water allow for more hydration throughout the day (improves taste) and delivers beneficial enzymes to speed digestion.

Add Fiber: Foods rich in fiber such as leafy greens will create a healthy environment for the gut, essential to digestion.


The newsletter is set up to take as many tips as you’d like, but no need to implement all over night. I hope even one can be helpful. Please let me know if you may have questions and any new topics you’d like to see next month. As always, keep up the amazing work!