Remember those calories we calculated a few weeks ago? When you start making ketones, your brain doesn't get the same hunger signal it used to. It can become really easy to eat too little. If you cut your calories too drastically, all your weight loss goals start to plateau. It's time to revisit how many calories you're eating now that you're … [Read more...]

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WHEN you eat is more important than WHAT you eat Other than not eating the 10 carbs that affect your blood sugar, you need to focus your efforts on fasting. Embrace OMAD Give yourself a 4-hour eating window 1-3x/week. Eating once a day will save you a great deal of time. When a practice saves you time, it's easy to stick with … [Read more...]

The YOU diet Here's what I'd like to see for you at this stage of the course: You intermittent fast at least 3x/week. You practice one meal a day (OMAD) 1-3x/week depending on your comfort level. You completely avoid eating the 10 carbohydrates that had the most negative effect on your blood sugar. You're cooking and using healthy … [Read more...]

Like I promised, this is not a diet but a personalized nutrition plan. That's why I want you to start focusing less on WHAT you're eating and more on WHEN you're eating. But there are 10 exceptions to this rule Remember that list of 10 carbohydrates that affect your blood sugar the most?  I want you to avoid those ten foods. That's it. That's … [Read more...]

In week 3, we introduced you to intermittent fasting or time-restricted eating. Your goal was to avoid eating for 12-18 hours. My hope was that you were able to do this 3-5x each week. Always remember to take days off - at least 1-2 days per week.  This week, we're going to make your fasting muscles even stronger. Welcome to the world of … [Read more...]

Let's get into why working with a specific eating window during a fast is so beneficial. Have you heard of ketones? For most of us, glucose is the fuel our cells run on. When your body digests carbs, it makes glucose - a fuel your cells can use. However, when your body digests fats, it makes ketones - another fuel your cells can use. Your … [Read more...]

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