THE LAST 10™ POUNDS PODCAST
EP. 30- HOW TO LOSE THE LAST 10 POUNDS part 3: Restore feminine hormone balance to put your body into FAT BURNING MODE vs. FAT STORAGE MODE.
HOW TO LOSE THE LAST 10 POUNDS part 3-
Restore feminine hormone balance to put your body into FAT BURNING MODE vs. FAT STORAGE MODE.
—>I believe 100% that this information is essential that EVERY WOMAN KNOW and understand. Not only for fat-loss (yay!), but also for optimized well-being & vitality.
FYI- Hormone balance is just as important (if not MORE!) than nutrition & exercise.
Why? Why are hormones important for weight-loss in women? HORMONES DETERMINE WHETHER OR NOT YOU LOSE WEIGHT.
Even if you eat ‘healthy’ and are consistent with your workouts, if your hormones aren’t optimized- you will NOT lose weight.
Hormones are what tell our body what to do.
They are chemical messengers that either instruct the body to
1) lose fat. OR
2) Store fat.
HORMONES ARE THE BOSS OF FAT LOSS. ( especially in women! )
THE 411 on HORMONES:
- Estrogen-Excess estrogen creates excess fat storage
- Testosterone-Key component to maintaining lean muscle
- Progesterone- Can cause water retention and bloating
- Melatonin- Affects sleep quality which directly influences your fat-loss
- Cortisol- Increased cortisol increases fat storage
- Insulin- Prevents fat burning and increases cravings
- Leptin- Affects hunger & satiation signals, often keeping women from knowing when they’ve had ‘enough’ food
- Ghrelin-Too much keeps you feeling hungry and leads to over-eating
The good news is that we can re-balance your hormones naturally by changing what you eat, how often you eat, and how much you eat. It’s equally important to create lifestyle changes and address daily habits that directly influence your hormones (sleep, stress, hydration) in order to restore balance. Without hormone balance, you will NOT get to your ideal weight. You might have been able to lose weight before simply by eating less and making mostly healthier choices, but at this point of the game (the last 10 pounds) hormone balance is an essential piece to lose those last ten stubborn pounds.
So how do I rebalance my hormones?
There are 5 major factors that influence female hormone balance.
These are the 5 Major Factors and what to do to rebalance and optimize:
#1: QUALITY FOOD
– It’s not just about calories in, calories out.
-Food is information.
-Food becomes the raw ingredients you give to your body to make the hormones it needs, to do what it needs to do (ie. body functions including fat-loss).
#1 How to optimize/rebalance for fat-loss:
-Pay close attention to the quality of food you are eating, not just the amounts of food, or the calories.
– Quality: organic, local, fresh, grass-fed, pasture raised, free of hormones/pesticides etc.
-Don’t aim for perfection, simply make improvements little by little. ie. Maybe this week instead of regular eggs get the pasture raised eggs.
-Start to ditch the ‘food like products’ that aren’t really food, even if low-calorie or sugar-free, because they are full of crap and trigger insulin response (fat storage).
-Essential for hormone optimization and fat-loss
-Sleep Quality directly affects your weight-loss results
-If you don’t get enough sleep or high-quality sleep you might plateau in your weight loss even if you eat healthy and workout.
#2 How to optimize sleep for fat-loss:
-Set a sleeping schedule…. & honor it!
-Stay off electronic devices @ least ONE HOUR before you want to fall asleep, especially those that emit blue light (iPhone, iPad, television, computer screen)
-Recommended book: Sleep Smarter by Shawn Stevenson
#3: STRESS MANAGEMENT
-Stress = increase in cortisol hormone levels and often leads to adrenal burnout.
-When the body interprets that there is a ‘threat’ it goes into survival mode and the body will not burn fat, it will store it for survival.
– Our body doesn’t see a difference between a real life threat and a ‘perceived’ threat- like an email from your boss vs. being chased by a hungry lion.
– Increased stress and increased cortisol = increased ‘cravings’ because it’s looking for a boost of energy to fight that perceived life-threat.
#3 How to manage stress for fat-loss:
-Stop and acknowledge that you are experiencing stress.
-Identify the situation that you believe is causing you stress
-Reflect on and identify how you are thinking about this situation that is causing you to feel stress.
-Come up with a NEW WAY TO THINK ABOUT THIS SITUATION that will create a new feeling vs stress. Ex: feeling capable, able, confident, resilient, etc.
-Keep practicing this new skill for stress management.
This is my area of expertise. I’ll teach you the tool to overcome this and we can talk about getting you started with my #theLAST10 Program.
– Losing the last 10 Pounds is a very high-quality body function. You’re going to have to be sufficiently hydrated for this.
#4 How to manage stress for fat-loss:
– Drink 1 oz of quality water for every .5 lb of your total weight.
-Drink a glass of water with anything you drink that dehydrates you vs hydrate you (ie- wine, coffee, sugar-free drinks, etc).
#5: SAFE SKIN CARE + TOXIC-FREE PRODUCTS
-Most skin care and beauty products contain toxic ingredients that are endocrine disruptors aka hormone disruptors.
-They contain XenoExstrogens: These mimic estrogen in the body and result in estrogen dominance in women. Excess Estrogen = excess fat storage (along with more unwanted and serious health concerns for women!)
-Our skin is our largest organ. It directly consumes what we put on it.
#5 How to switch to SAFER SKIN CARE for fat-loss:
-Start to swap out your current skin care and beauty products with CLEAN products.
-Start with the products you use DAILY and that go DIRECTLY ON YOUR BODY.
–MY FAVORITE CLEAN NON-TOXIC BRAND THAT ALSO PERFORMS —-> Check it out HERE!
-Don’t stress about switching ALL your products ALL at once, or being 100% perfect with this. Similar to improving the quality of your food, simply start to make small shifts.
One product at a time.
To get YOUR COPY of my HOW TO LOSE THE LAST 10 POUNDS GUIDE CLICK HERE
It contains everything you need to know to get to your ideal weight and stay there!
No more struggling. No more sabotage.
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