In some people, the fat loss journey seems like cake until they hit their goal or milestone. Then, like the flip of a switch, things become incredibly difficult. Is there a way to make things easier when we reach our goals? Yes we can make things easier, but it all comes down to mindset. Dieting isn’t a temporary change in behavior, but rather an establishment of lifelong habits. You can’t just reach your goal weight and be done, you need to keep moving forward and working to

Let’s continue our discussion on addictions. The most common belief paradigm around addiction is that addiction is a disease. That there is someone wrong with your brain and that you will be an addict for the rest of your life. Therefore avoiding the drug of choice is the only solution, since you can’t control yourself. This is the belief peddled by the ASAM and used in all 12-step programs. It’s complete bullshit. It’s not based on any evidence and leads to consistent relaps

Let’s talk about food addictions. Food addictions are incredibly similar to drug addictions, even if they operate on a lower risk / reward level. All addictions are habit loops that form within the brain due to positive reward feedback. It doesn’t matter if you abuse food, alcohol, or amphetamines, sex, gambling—all of them hit your pleasure centers in the same way. The only difference is the extent to which they hit your pleasure centers, which is why it is much easier to re

What if we told you that you could reverse type 2 diabetes? You’d call BS, right? Well you would be wrong! You can absolutely reverse type 2 diabetes under the right circumstances. All it requires is fat loss. The fundamental cause of type 2 diabetes has been described as the Twin Cycle Hypothesis, with the two cycles involving the liver and the pancreas. When you exceed your personal fat threshold, you begin to store fat in skeletal muscle, the liver, and the pancreas, causi

Although there is no consensus on what criteria define metabolic health, people who seem pretty healthy despite being obese are considered to have what’s called “metabolically healthy obesity” (MHO). Commonly, these people are obese without the insulin resistance, low-grade inflammation, elevated blood lipids, or high levels of visceral fat. This state is often used to facilitate the belief that obesity isn’t harmful to one’s health. Yet, those with MHO are still at an increa

The obesity paradox is a fallacy born of poor research methodology. It all started with Katherine Flegal from the CDC who published research showing that the lowest mortality rates were not seen in Americans at a normal body weight, but in those who were overweight. This has been used as justification by many that being overweight or obese. Being modestly obese was protective against dying compared to being at a normal body weight. But check this; those observations don’t hol

How many times have you heard this: when it comes to satiety, protein > carbohydrate > fat? It’s true, to an extent, as high-protein diets lead to spontaneous reductions in food intake compared to high-carbohydrate or high-fat diets. However, the important mediating variable is food choice! Beans are just as satiating as meats despite different macros because the food structure and fiber helps offset the lower protein content. Meats are more satiating than protein shakes Whol

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𝐃𝐨 𝐲𝐨𝐮 𝐭𝐞𝐧𝐝 𝐭𝐨 𝐭𝐚𝐤𝐞 𝐨𝐧 𝐭𝐡𝐞 𝐡𝐚𝐛𝐢𝐭𝐬 𝐨𝐟 𝐭𝐡𝐨𝐬𝐞 𝐲𝐨𝐮 𝐬𝐩𝐞𝐧𝐝 𝐦𝐨𝐬𝐭 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐭𝐢𝐦𝐞 𝐰𝐢𝐭𝐡? ⁣ ⁣ Do you start to act like them? Do you speak in similar ways? 𝘐 𝘬𝘯𝘰𝘸 𝘐 𝘥𝘰… ⁣  ⁣ Humans are social creatures, 𝘴𝘰 𝘪𝘵 𝘪𝘴 𝘰𝘯𝘭𝘺 𝘯𝘢𝘵𝘶𝘳𝘢𝘭 𝘵𝘩𝘢𝘵 𝘰𝘶𝘳 𝘢𝘵𝘵𝘪𝘵𝘶𝘥𝘦 𝘢𝘯𝘥 𝘦𝘹𝘱𝘦𝘤𝘵𝘢𝘵𝘪𝘰𝘯𝘴 𝘮𝘪𝘮𝘪𝘤 𝘰𝘶𝘳 𝘬𝘪𝘯. We also have that lovely innate tribalism that directs more of our behaviors than we like to a

⁣ No, your metabolism isn’t 𝘣𝘳𝘰𝘬𝘦𝘯, you aren’t a 𝘴𝘱𝘦𝘤𝘪𝘢𝘭 𝘴𝘯𝘰𝘸𝘧𝘭𝘢𝘬𝘦, you’re simply human.⁣ ⁣ People are notoriously incorrect at estimating how much they are eating. ⁣ ⁣ One seminal study on this topic found that obese adults who claimed to be eating less than 1200 Calories per day and not be losing weight were underreporting by nearly 50%! Other studies have found that normal weight people, athletes included, underestimate by an average of 10–20%.⁣ This

⁣ 𝗚𝗲𝘁 𝘁𝗵𝗶𝘀: ensuring you get ample potassium is critical for optimal health.⁣ ⁣ This is generally easy to do if you eat a whole-foods diet rich in 𝘱𝘭𝘢𝘯𝘵𝘴, but many people don’t eat a lot of plants, even if they are eating mostly whole foods. 𝗟𝗼𝘄-𝗰𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲 𝗱𝗶𝗲𝘁𝘀 𝗮𝗿𝗲 𝗮 𝗴𝗿𝗲𝗮𝘁 𝗲𝘅𝗮𝗺𝗽𝗹𝗲 𝗼𝗳 𝘁𝗵𝗶𝘀 𝗰𝗼𝗻𝘂𝗻𝗱𝗿𝘂𝗺. ⁣ ⁣ 𝗙𝗨𝗡 𝗙𝗔𝗖𝗧: Ensuring adequate potassium on a low-carb diet is all the more important to balance the hig

⁣ 𝗔 𝗳𝗿𝗲𝗾𝘂𝗲𝗻𝘁 𝗾𝘂𝗲𝘀𝘁𝗶𝗼𝗻 𝗳𝗿𝗼𝗺 𝗼𝘂𝗿 𝗽𝗮𝗴𝗲: 𝘞𝘩𝘺 𝘥𝘰 𝘐 𝘴𝘮𝘦𝘭𝘭 𝘭𝘪𝘬𝘦 𝘤𝘢𝘵 𝘱𝘪𝘴𝘴?!⁣ ⁣ It’s common for athletes and fitness enthusiasts to have sweat that stinks like ammonia. ⁣ ⁣ 𝗪𝗵𝘆?⁣ ⁣ It comes down to amino acid metabolism. When amino acids from the diet or our skeletal muscle are metabolized within the liver, ammonia is produced. Normally, the liver works to convert this ammonia into urea and excrete in the urine (𝘵𝘩𝘢𝘯𝘬𝘴 𝘬𝘪𝘥�