Only TWO MORE WEEKS! Wow! Time flies when you’re having fun (actually time flies, period!) WEEK FIVE involves a little more reading than normal, but PLEASE TAKE THE TIME. I want you to be fully informed of the why and not just the how. So make sure you read all the way to the bottom.
Week five is going to involve CONTINUING all the previously instituted lifestyle changes with the add of an optional second modified fast day, which will be Sunday. So from here on out until the end of the Challenge, we will fast on Thursdays and Sundays. Thursdays are mandatory. Sundays are optional. Remember the fast actually starts the night before. You want to allow 16 hours for your fast. I encourage you to eat your last meal 2-3 hours before bedtime. My idea of a 16 hour fast would be dinner by 6 p.m. Wednesday, fast through Thursday morning at 10:00 a.m. Eating window from 10 a.m. to 6 p.m. and resume normal 12 hour fasting window.
The second thing we are doing is getting our bodies primed for serious fat burning. At the VERY BOTTOM of this post is an article (FAT BURNING NINJA) with some pointers on how to do that. But for now, keep reading….
We have addressed four of the six components of healthy fat/weight loss. As a review, they are Programmed Workouts, Nutrition, Sleep/Rest/Recovery and Motivation. On Week Five the topic is Hormones. Hormones affect EVERYTHING!
INSULIN, INSULIN, INSULIN
INSULIN SENSITIVE VS. INSULIN RESISTANT
So how can you tell if you are insulin resistant?
- Cut back on obvious high carbohydrate foods
- Eliminate sugar (in every form)
- Avoid refined/processed foods
- Incorporate Strength Training and High Intensity Interval Training — not just cardio
- Anytime you eat higher carb foods, pair them with apple cider vinegar, pickled foods, spices like cinnamon, turmeric, circumin, drink green tea.
- Eat vegetables with naturally occurring fiber as much as possible. Fiber fills you up and slows the insulin response.
- Avoid combining carbs and fats together.
- Avoid every form of trans fat.
- Seriously cut back on intake of vegetable oils. Opt for nuts and seeds. Incorporate more Omega 3 fatty acid foods into your diet (fish, flax seed)
- First, try your best to wean yourself off of drinking and eating from plastics of all kinds. Glass and ceramic is best.
- Second, increase your intake of cruciferous vegetables (kale, broccoli, cauliflower, cabbage, Brussel sprouts).
- Three, avoid as much as possible canned anything. Try to buy fresh or frozen or preserved in glass.
- Lastly, if you want to try a couple of supplements to help, I recommend IThroid for your thyroid and DIM-Plus for flushing excess estrogen our of your system. Both can be purchased off of Amazon at a reasonable price. If you are doing the Activated Charcoal/Niacin detox, this will also help tremendously in ridding your body of toxic hormone disruptors
Here are more tidbits if you have time to read….
The connection between endocrine disrupting chemicals and cancer is of particular concern, especially when it comes to children, whose exposure to these chemicals from a young age may predispose them to cancer at increasingly earlier ages. This is precisely what we’re seeing, as record numbers of women under the age of 50 are now being diagnosed with breast cancer. Dr. Christine Horner, a board certified general and plastic surgeon specializing in breast reconstructive surgery due to mastectomy, has also discussed how her patients kept getting increasingly younger… Could exposure to endocrine disrupting chemicals be to blame?
A study published last year suggests that parabens from antiperspirants and other cosmetics indeed appear to increase your risk of breast cancer.4 The research, which was also reviewed in an editorial published in the Journal of Applied Toxicology, looked at where breast tumors were appearing, and determined that higher concentrations of parabens were found in the upper quadrants of the breast and axillary area, where antiperspirants are usually applied.5
Quite shockingly, the paraben residues were found at concentrations up to 1 million times higher than the estrogen (estradiol) levels naturally found in human breast tissue! Clearly these chemicals are accumulating at alarmingly high concentrations, likely because of their widespread and persistent daily use. Previous research has shown that women absorb an estimated five pounds of chemicals a year from their daily makeup routine alone.
While parabens are not included on the EWG’s list of the worst endocrine disrupters out there, there’s plenty of evidence showing that parabens—which are some of the most widely used chemicals in personal care products—can wreak havoc on your health.
Here are few more recommendations:
- As much as possible, buy and eat organic produce and free-range, organic meats to reduce your exposure to added hormones, pesticides and fertilizers. Also avoid milk and other dairy products that contain the genetically engineered recombinant bovine growth hormone (rBGH or rBST).
- Rather than eating conventional or farm-raised fish, which are often heavily contaminated with PCBs and mercury, supplement with a high-quality purified krill oil, or eat fish that is wild-caught and lab tested for purity. Wild caught Alaskan salmon is about the only fish I eat for these reasons.
- Buy products that come in glass bottles rather than plastic or canned, since chemicals can leach out of plastics and into the contents. Bisphenol A (BPA) is a serious concern; make sure plastic containers and canned goods are BPA-free.
- Also store your food and beverages in glass rather than plastic, and avoid using plastic wrap.
- Use glass baby bottles and BPA-free sippy cups for your little ones.
- Eat mostly raw, fresh foods. Processed, prepackaged foods (of all kinds) are a common source of chemicals such as BPA and phthalates.
- Replace your non-stick pots and pans with ceramic or glass cookware.
- Filter your tap water—both for drinking and bathing. In fact, if you can only afford to do one, filtering your bathing water may be more important, as your skin absorbs contaminants. To remove the endocrine disrupting herbicide Atrazine, make sure the filter is certified to remove it. According to the EWG, perchlorate can be filtered out using a reverse osmosis filter.
- Look for products that are made by companies that are Earth-friendly, animal-friendly, green, non-toxic and/or 100% organic. This applies to everything from food and personal care products to building materials, carpeting, paint, baby items, upholstery and more.
- Use a vacuum cleaner with a HEPA filter to remove contaminated house dust.
- When buying new products such as furniture, mattresses, or carpet padding, ask what type of fire retardant it contains. Be mindful of and/or avoid items containing PBDEs, antimony, formaldehyde, boric acid, and other brominated chemicals. As you replace these toxic items around your home, select those that contain naturally less flammable materials, such as leather, wool and cotton.
- Avoid stain- and water-resistant clothing, furniture and carpets to avoid perfluorinated chemicals (PFCs).
- Make sure your baby’s toys are BPA-free, such as pacifiers, teething rings and anything your child may be prone to suck on.
- Only use natural cleaning products in your home, or make your own. Avoid products that contain 2-butoxyethanol (EGBE) and methoxydiglycol (DEGME)—two toxic glycol ethers that can damage fertility and cause fetal harm.12
- Switch over to organic brands of toiletries such as shampoo, toothpaste, antiperspirants and cosmetics. Remember, you can replace many different products with coconut oil and baking soda, for example. The Environmental Working Group has a great database13 to help you find personal care products that are free of phthalates and other potentially dangerous chemicals. I also offer one of the highest quality organic skin care lines, shampoo and conditioner, and body butter that are completely natural and safe.
- Replace feminine hygiene products like tampons and sanitary pads with safer alternatives.
- Avoid artificial air fresheners, dryer sheets, fabric softeners or other synthetic fragrances.
- Look for products that are fragrance-free. One artificial fragrance can contain hundreds — even thousands — of potentially toxic chemicals.
- Replace your vinyl shower curtain with one made of fabric.
How to be a Fat Burning Ninja
NINJA: a person trained in ancient Japanese martial arts and employed especially for espionage and assassinations
40% of calories from protein
40% of calories from fat.