3/22 Weightloss Wednesday: Your Health Affects More Than Just You!

3/22 Weightloss Wednesday: Your Health Affects More Than Just You!

It’s time for Weightloss Wednesday!  It’s been a good week as I am down to 214, which means I have lost 186 lbs.  Playing with IF has really allowed me to not only get under 215 but stabilize there.  I figure I’m about 2 weeks away from being under 210, then it’s on to 200!

After last week’s podcast interview with Tracy Reifkind, I have decided to take her SwingLean course and add Kettlebell swings to my workouts.  In fact, I think I’m going to stop doing everything else and just do kettlebell swings for a few months and see what happens.  I just need to get my hands on a kettlebell to get started.

Those of you in the 28 Day Challenge room know that this has been a challenging week for me as my father passed away this weekend.  I loved my father but he reminded me how vitally important it is to take control over your health.  He had the same high blood pressure that I have but never did anything to handle it.  He had a stroke on Friday that incapacitated the left side of his body, followed by a blood clot that traveled to his brain on Saturday.  It all happened so fast I wasn’t able to see him before he died and since his desire was to be cremated immediately, I’ll never see him again.  People, your health is no joke.  Lose the weight, get rid of the T2D, lower the BP, do what you need to do to fix yourself.  Your health affects more than just you.

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Using Intermittent Fasting to Increase Weight Loss

Using Intermittent Fasting to Increase Weight Loss

Full disclosure before we get in to what we are going to talk about today, I LOVE Intermittent Fasting.  As I have walked along this little Sugar Free Journey of mine, it has always been IF that I have pulled out of my back pocket to break through a plateau.  Long time followers of my Weightloss Wednesday posts know that if I am stalled, it is always IF that breaks me through.  I spent the entire summer at 250 and it was IF that finally got me to my next goal and now I am currently using IF to drop below 220.  (215 this morning!  Yay!)

However, now that I have been doing this for a while and I’ve continued to educate myself about exactly how IF works, I realize that there is more to it than just not eating.  (2 fantastic resources you can use to educate yourself about fasting is Dr Fung and Jimmy Moore’s collaborative book on fasting and Jimmy Moore’s Fasting podcast.  Also my interview with Dr Nadia about fasting was very helpful.)  In fact, as I have talked to many people in our 28 Day Challenge room, I’m beginning to see some common mistakes and wanted to address them.

Intermittent Fasting is NOT Calorie Restriction

The Calorie In, Calorie Out hypothesis is so incredibly insidious that even when we know that weight loss is primarily a hormonal action, we tend to want to default to a calorie restriction when we encounter something new.  The most common idea I come across in IF is that it works primarily by the CICO model and causes you to lose weight because you are restricting calories and this isn’t true.

To see how the body responds to extreme calorie restriction, we can look at the Minnesota Starvation Experiment where people were put through a severe calorie restricted diet for 6 months to see what happened.  Disregarding all the troubling psychological problems that surfaced, what they found is that if you put the body on a steady caloric intake, the body reaches a state of homeostasis to match the caloric intake with the calories used.  In other words, if all you do is restrict calories with IF, you will lose weight at first but then begin to plateau and no amount of further calorie restriction will cause weight loss, even if the food you are eating is ketogenic.

So the most common problem I see happening with people using IF is they start a regimen of say eating one or 2 meals a day, and then stick to it for months and the initial results they saw with IF begin to taper off until they finally stop.  Sometimes they go step farther and begin to restrict calories even more which will have the same results, the needle moves a bit and them the body adjusts and plateaus happen again.

Intermittent Fasting Needs To Be Paired With Intermittent Feasting

So if eating less will give you diminishing returns moving forward, what is the answer?  Well what is left?  That’s right, eating more!  So bear with me here, in the Minnesota Starvation Experiment we discussed above, we saw how the body adjusts to calorie restriction and slows weight loss, after all your body sees that excess weight as a survival tool and doesn’t want to just give it up.  The answer is to confuse your metabolism by switching things up and including feasting with your fasting.  These normal patterns of feast and fast are built into our DNA and are the normal way human beings survived for most of our history.  You might go hungry for days while stalking your next kill but then you ate to satiation for as long as the kill lasted.

So instead of picking an IF regimen and sticking to it, use it until you begin to see your rate of weight loss slow and start to plateau.  Then switch things up and have a day or 2 of feasting.  The key here is there needs to be a significant increase in the amount of calories consumed on feast days as opposed to fast days, you need to show your body that there is a difference.  Then your metabolism will adjust to the increased calories and rev up, then when you return to fasting the increased metabolism will burn more fat.  Another important note here is that even on feast days you are staying on a ketogenic diet because you don’t want an insulin spike reducing the rate at which fat can flow out of fat cells.

Trust Me, It Works!

On feast days, you WILL gain weight.  After all, you have just used fasting to slow your metabolism and then doubled your caloric intake.  But don’t freak out, the weight will come off very quickly in the next fasting cycle.  It should also be noted that if you are at a weight that you are happy with, you can use a regular IF protocol to maintain your weight.  This is what Terry Crews uses to maintain his huge muscles and body fat percentage.  But if you are trying to lose weight, you will need to switch things up.

Any questions?  Leave them in the comments below and I will answer them as soon as I am able!

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Book Review: How to Eat Paleo (When You Don’t Live in a Cave)

A few weeks ago, I was able to interview Cynthia Spivey for the podcast and she was kind enough to send me a copy of her book, How to Eat Paleo (When You Don’t Live in a Cave).

I’ve read a ton of books on health and diet And I have to say, I’ve never seen one quite like this.  Usually books on this subject are either lengthy tomes with a lot of science or mostly just collections of recipes. This book is a little different in that it walks you through the basics of the diet and then answers the most commonly asked questions about this way of eating.

But where this book absolutely shines is the beautiful handdrawn typography throughout the book with quotes and other information that supports the overall narrative of the book. The splashes of color brighten up the book and serve to hold the reader’s interest from beginning to end. The Illustrator Joya Groves adds so much to the book that I can’t imagine the book without her work.

If you are looking for a beginners handbook to eating Paleo that you can read in an afternoon, this is book you need to buy. It is easy read but very informative and relies less on the science on more on the “how to” parts of the diet.

Get your copy of How to Eat Paleo from Amazon by clicking here!

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The My Sugar Free Journey Podcast – Episode 31: The Kettlebell Expert, Tracy Reifkind!

The My Sugar Free Journey Podcast – Episode 31: The Kettlebell Expert, Tracy Reifkind!

In this week’s My Sugar Free Journey Podcast we are talking to the Kettlebell Expert, Tracy Reifkind!

Remember that you can follow us on iTunes and I would really appreciate a review there on iTunes.  Thanks!

Podcast Shownotes

So much great information in this episode about how Kettlebell exercises are no impact and a great way to sculpt your body.

You can find Tracy on Instagram here or on YouTube here.  You can get a copy of her book, The Swing, here.  Want to pick up a Kettlebell of your own?  Here’s what I’m going to buy for myself.

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3/16 Weightloss Wednesday: Time For a New Pair of Pants!

3/16 Weightloss Wednesday: Time For a New Pair of Pants!

It’s time for Weightloss Wednesday!  This has been an interesting week because after a rather massive weight loss of something like 7 lbs last week, everything leveled off and I stabilized at 215 for almost the entire week.  I think this is a good thing because that massive jump I experienced last week was just so bizarre that I think my body wanted to hold on for a bit before continuing to lose.  The good news is that the plateau I was on around 220 is done and now I’m just working on moving from 215 down to 210.  So this means I’m right at 185 lbs lost with my eyes squarely focused on being under 200 lbs by the summer.

An absolutely ridiculous thing happened to me this week that really brought home the changes that have happened in my body.  As I have lost weight, I have been putting off buying new pants until I got under 200 lbs because it just didn’t make sense to me to buy pants that wouldn’t fit for long.  I have just been tightening my belt and going about my business.  Then in the middle of my shift, this happened.

That’s right, the belt broke and I quickly realized the folly of wearing the same pants at 215 lbs that I wore at 300 lbs.  I actually had to buy ribbon and thread it through my beltloops in order to keep my pants up.  So embarrassing to run around work with ribbon on my pants!  The good news is that immediately after work I went up to Walmart and discovered that I had gone from a 44 waist to a 38 which means that for the first time in I don’t know how many decades my waist circumference starts with a 3.  That’s pretty cool!

My wife also went through my jeans drawer and took out all the old jeans to give them away.  It’s pretty amazing that I need to buy a new wardrobe now.  Not that I’m going to do that any time soon but it’s cool to know that I should.

So all in all, another good week and I’m ready to meet my goals!

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