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Eight Easy But Essential Hormone Hacks

Eight Easy But Essential Hormone Hacks

Hey!

Before we dig into “Eight Easy But Essential Hormone Hacks,” I need to warn you: this post gets deep. So I put together a Free eBook on how you can take action.

                                                 ===> Download It Here <===

Bigger muscles.

Less body fat.

More energy, strength, and power. 

More sexy time. 

A positive attitude and more motivation to kick life in the face. 

All of this could be yours by making a few small changes.

Sounds too good to be true, like those empty promises at a supplement store. But they’re actually the benefits of optimizing your hormones. 

Hormones? 

When you hear hormones we probably share the same flashback:

Seventh-grade health class. There’s an embarrassed teacher talking about sex, a few pimply faced boys giggling in the back, and a few ” girls saying “Yew…gross!.” Out of embarrassment or pure boredom, most of us ignored these lessons and opted to draw our best SuperBad (click the link if you’re confused) veiny triumphant penises on each other’s notebooks.

Growth, development, sex, muscles, and much more is controlled by these mysterious chemical messengers. Problem is, your hormones are a constant assault. Pocessed foods, your high-stress lifestyle, household cleaners, and even training can zap your precious hormones right from your gonads.

Luckily, hormones have come to the forefront of the fitness industry from guys like John Romaniello and Chad Howse. But many dudes are left asking:

“Do I have low T? How can I improve it?” 

“How can I manage my insulin sensitivity to build more muscle and lose fat?”

“Growth hormone can get you lean? You mean that stuff that helped Barry Bonds double in size and crush homers?”

As you can see, there’s a shit ton of confusion. I’m here to clear it up. You’ll get a brief overview of your major hormones, followed by clear action steps to get your hormones back on track to build a high-performance body and mind.

What Are Hormones?

Hormones are chemical messengers secreted via glands in your body to your bloodstream, a system known as the endocrine system.

From there, they’re transported to tissues throughout your body to carry out bodily functions. Once a hormone finds a specific site, it must find a receptor. Basically, each hormone is a key and must find the correct “lock” to gain access to that particular cell, we call it the lock-and-key method. 

If the hormone and receptor don’t match, then there is no interaction. That means it’s best that we have both enough free-circulating hormones and open receptor sites to carry out hormonal functions.  

The Major Hormones

Altogether there are 43 hormones in the human body. But, since you and I both have the attention span of a dog in a butcher shop, I’m going to cover the big seven for body composition: Testosterone, insulin, growth hormone, insulin-like growth factor 1 (IGF-1), cortisol, thyroid, and estrogen.

Our response to each hormone is unique, meaning what works for your friend Shawn might not work for you.

With that in mind, I’ll give a basic overview of each hormone and how to improve it so you’ll get stronger, leaner, and more athletic.

Testosterone

The popular guy on the block, testosterone is a steroid hormone with anabolic effects for both men and women. It’s considered the king of all hormones, kind of like squats being the king of lifts. Special cells convert cholesterol (eat your steak) into testosterone after receiving a signal from your hypothalamus and pituitary glands.

Within an individualized circadian rhythm, testosterone jumps in the morning (hence…. you know) after a good nights sleep, and tapers off during the day. Testosterone regulates muscular development, libido, energy, immune function, and even bone health.

Obviously, if you’re looking to build muscle, stay lean, and look like an athlete having a healthy testosterone is important.

testosterone

Within an individualized circadian rhythm, testosterone jumps in the morning (hence, the difficulties of peeing with a boner) after a good nights sleep, and tapers off during the day.

Testosterone regulates muscular development, libido, energy, immune function, and even bone health. 
Low testosterone can zap your libido, pile on body fat, and make it impossible to add lean muscle.

 Growth Hormone

Growth hormone (GH) helps bones, tissues, and muscles grow, while also being a potent fat burner. Also known as somatotropin, is an anabolic hormone made and secreted by the pituitary gland. Contrary to testosterone, which is high in the morning, growth hormone spikes within the first few hours of sleep, with smaller spikes every 4-5 hours.

GH works to affect many metabolic functions from glycogen production and protein synthesis to fatty acid metabolism. Further, growth hormone stimulates the next hormone on the list, 1GF-1.

Low growth hormone can stunt growth, lead to faster aging while optimized growth hormone levels will help you burn body fat and build muscle.

IGF-1

 Primarily produced in your liver, IGF-1 is stimulated by (GH) and is an anabolic hormone that plays a role in stimulating hypertrophy. IGF-1 release is dictated by GH, so low GH levels will make it difficult to add lean muscle mass.

Insulin

Insulin is released by the pancreas in response to increases in blood sugar levels. If you crush a Big-Gulp Coke you’ll have a huge surge of insulin whereas a protein shake will be a bit less.

As the government recommended high carbohydrate diets to the country for a few decades, we found pounding high sugar foods burns out the insulin response, leading to insulin resistance, diabetes and making building muscle and burning body fat exponentially harder.

As the government recommended high carbohydrate diets to the country for a few decades, we found it made is fatter, uglier, and dying earlier from preventable diseases. 

Sound harsh?

It is.

It turns out pounding high sugar foods burns out your insulin response. This leads to insulin resistance, diabetes and making building muscle and burning body fat exponentially harder.

Insulin helps shuttle nutrients like fatty acids, glucose, and amino acids into cells. When this ability is stunted and low insulin sensitivity takes over, we get serious health issues like diabetes and ultimately, death. With optimized insulin sensitivity, you’ll build muscle and burn body fat much easier.

Cortisol

Cortisol is a steroid hormone but unlike testosterone, it’s catabolic rather than anabolic. Still, despite being demonized, cortisol is a vital hormone.  Cortisol is produced in the adrenal glands in response to low blood sugar and stress and stimulates the release of blood sugar while suppressing the immune system. In our over-stimulated world low-cortisol is rarely an issue: high stress and cortisol is.

This leads a negative feedback loop of less muscle, more fat, and you guessed it: more stress. Our efforts will focus on cortisol reduction.

Thyroid

You’ve heard a friend complain about low thyroid and how it prevents them from losing weight.

Well, they might not be bullshitting you: A healthy thyroid optimizes fat loss, protein synthesis, and sensitivity to other hormones.

This paints a clear picture that thyroid function is pretty damn important for health and body composition goals. If your thyroid is too low, you’ll struggle with energy and add body fat. On the contrary, overactive thyroid makes difficult to gain weight. 

Estrogen

Estrogen is the primary female sex hormone, which leads most guys to picture increased body fat, man boobs, and probably crying. Or even this clip from The Longest Yard.

While estrogen appears like something most men would rather eradicate, we still need a bit of the stuff to function and naturally reproduce. Just as like women need testosterone, a little estrogen is important for men. Still, the problem for most guys is too much estrogen and it’s best to decrease it.

8 Easy Steps For High-Performance Hormone Optimization

Hormones are the driving force to building a strong, lean, and athletic body. Surprisingly, a few small behaviors are all you need optimizing your hormone profiles. I asked some fellow coaches to chime in and give me their best training tips to optimize your hormones for maximum gains.

P.S. This is all covered in depth in this Free Hormone Hacking eBook

1. Train Heavy

Train with compound lifts like deadlifts, lunges, and bench presses with heavy weights. Think the classic 5×5. This stimulates an anabolic response in your body to release testosterone, GH, and IGF-1.

2. Train with Intensity

Short rest periods, metabolic stress, and muscular fatigue stimulate the release of GH, IGF-1, testosterone, and improve insulin sensitivity. Combine full-body movements like squats and sprints with low rest to stimulate a cascade of anabolic hormones.

3. Eat Around Your Training

Training is a stressor and the best remedy during training stress is a blend of high-quality protein and carbohydrates post-workout.

This provides the building blocks to rebuild the damage done during training. It takes advantage of heightened insulin sensitivity. This jump-starts the recovery process and helps you build more muscle and less fat.

Try this:
Raspberry Chocolate Goodness:
Ingredients
-1 Cup Raspberries (frozen)
-2 Scoops Chocolate Whey Protein
-1.5 Cups Raw Spinach
-1 Cup Coconut Milk
– ½ cup water, ½ cup ice.

4. Eat Mostly Natural, Unprocessed Foods

When in doubt, eat foods that are as close to their natural state as possible. Yes, you can cook your food, but eat a blend of fruits, vegetables, and lean meats in various forms. Shop the perimeter of the store, eat grass-fed and organic when you can, and avoid processed junk. I recommend this mouthwatering steak recipe

5. Sleep

Sleep is essential to optimize every physiological process in your body. There’s no badge of honor (believe me, I’ve searched) for skipping sleep to be more productive. Sleep optimizes testosterone and growth hormone levels.

Sleep deprivation? Well, that makes you a cranky asshole while decreasing testosterone and growth hormone while elevating cortisol and estrogen. Further, a lack of sleep leads to poor dietary decisions like crushing pizza when you’re stressed, overuse of stimulants, and a barrage of other lifestyle choices that wreck you gains.

Long-term sleep deprivation is an awesome way to suck at life, so make sleeping 6-8 hours a priority.

gains2

 

6. Avoid too Many Drugs and Alcohol

Booze and drugs can ruin your hormone profiles?

Shocker, I know.
Alcohol is a depressant, triggering a stress response, decreasing insulin sensitivity, testosterone, and growth hormone. Plus alcohol leads to poor dietary decisions and crappy sleep; further exacerbating its ill effects.

I love bourbon, too,  but keep your booze intake low.

Caffeine?

This hurts me to say, but caffeine consumption triggers a fight or flight response (stress) that elevates cortisol and decreases testosterone. That doesn’t mean you can’t enjoy bourbon or coffee, just do so in moderation.

7. Stress Management

Being connected 24/7 causes a lot of stress that leads many guys to feel out of control. Like anything else, stress management comes down to balance. Take time to reduce stress and decompress each day.

➢ Plan screen-free days. Go for a hike, hang out and talk to other humans without your phone or TV. 
➢ Meditate daily. I use Headspace, and it comes with a Free trial here.   
➢ Make a short list and stick to a few essential tasks each day. 

8. Eliminate Toxins from Household Items
Most of your household products from your shampoo and deodorant to Teflon pans and food containers have phthalates, PCB’s, and parabens that leach into your body. Confused on why this matters?

Here’s the jist: Most toxins are estrogen mimickers and endocrine distruptors—meaning they negatively affect anabolic hormone levels.

More research is coming out suggesting these toxins may do everything from feminizing males (and vice versa) to causing cancer and brain development issues. Pretty bad stuff! 

Make small changes in your purchasing decisions to protect your hormones.

1. Stop eating, drinking, and microwaving out of plastic. 
2. Ditch your air fresheners, vinyl shower curtains, and non-stick pans. Opt for fresh air and lunchbot food containers.
3. Switch to Natural skin and hair products. I get most of mine at Thrive Market

It’s Time to Take Action:

This is a lot of information to take in at once, which is why I created a free eBook for you to print off and keep as a resource to go along with the resources on the bottom of the page.

Do you find this post helpful?

The share with a friend using the social media buttons on the left side of your screen. 

Other Resources:

Art of Manliness: What are Normal Testosterone Levels

John Romaniello: How to Lose Stubborn Fat

Nate Green: Why I Hate Air Fresheners and Rubber Duckies

Jason Ferruggia: Natural Testosterone Boosters

 

Busy Man’s Carb Cycling: The Uber Convenient Way to Shred Fat and Build Muscle.

Carb cycling may be the best way to maximize the muscle building benefits of carbs while maximizing insulin sensitivity and minimizing fat gain.


The Problem?

A strict dietary regimen of counting calories, managing multiple menus, and analyzing every diet decision down to the gram isn’t practical for most people. Save for the elite physique or bodybuilding competitor, harping over every dietary decision is a first class ticket to frustration and overwhelm, not a better-looking body. 


It doesn’t have to be so complicated and in this article, I’m going to clear the air on how to simplify carb cycling so you can reap the same physique changing benefits without the frustration. 


And while you’re burning fat, here’s a free workout to maximize fat loss and retain lean muscle so you look, feel, and perform your best  Thanks for being here.

Hook me up with the Free Fat Loss Program, Eric!

-Eric


Building muscle while losing fat to unveil a lean, ripped body.

That’s what we’re all after, right? Recomposition, the process of losing fat while building muscle is the single biggest goal of most gym goers. The problem is, most folks tend to either build muscle easily but can’t lose stubborn belly fat. The others?
They have the metabolism of a hummingbird on meth and despite their efforts, can’t build a lick of muscle. 

Fortunately, carb cycling has been used for physique enthusiasts, athletes, and bodybuilders for decades and is one of the most effective ways to keep you lean and muscular. 

So…What is Carb Cycling? 

Carb cycling is the planned manipulation of carbohydrate consumption to maximize workout performance, build lean muscle, and minimize fat gain. It’s an advanced strategy that can do wonders for preventing fat loss plateaus and maximizing insulin sensitivity.   

But carb cycling isn’t all sunshine and rainbows. For most people, carb cycling is downright overwhelming and a first class ticket to saying “fuck it” to yet another diet. If you’re preparing all of your own meals, building separate menus of high/low carb days, and calculating nutritional requirements, carb cycling is extremely time-consuming. 

And if you have business dinners, have multiple people to cook for, and feel overwhelmed by the amount of “perfect” diets plastered all over the internet then another cumbersome diet plan then carb cycling is the last thing you need.

Fortunately, I have your back. You too can implement carb cycling to lose stubborn fat, build muscle, and transform your body without measuring and tracking calories.

I’ve refined and tweaked this process with hundreds of my clients to help them boost performance and look better naked.  It worked for them and can work for you, too. 

 Picture This: It’s early fall and Saturday around noon. College football season has arrived. You’re at your local alumni sports bar with your buddies. Everyone’s ordering, microbrews, nachos, chicken wings, and fries..food galore, a gluttonous paradise.

Carb Cycling

 

The waitress makes her way to you, what do you do?

The decision shouldn’t be whether you can crush a few nachos and beer with your friends, it should be “ did I earn my carbs today?”

Luckily, you crushed front squats and your quads are smoked. You order the double bacon bison burger, fries, a side salad, and a Hercules Double IPA. Now, this isn’t an everyday occurrence, but you’ve earned the right to splurge. That’s one of the beauties of carb cycling–the freedom to enjoy some of your delicious, higher carb, and sometimes less healthy options with less damage to your diet.

The key to this high effective strategy? Insulin.

Insulin and Carb Cycling

Insulin is an extremely anabolic hormone that can help you lose fat and build muscle if manipulated correctly. Too little and you’re doomed to flat muscles, poor recovery, and pre-shrinking your affliction t-shirts to look jacked. Too much and you’ll resemble the Michelin Man and suffer from myriad health problems.
 
Insulin is a hormone made in your pancreas that plays a major role in metabolism and regulates nutrient entry into your cells. When insulin is seldom elevated (like long-term low carb diets) you won’t gain much muscle. Conversely, a higher carb intake when your body is more sensitive to insulin such as the hours after a workout triggers rapid tissue repair, protein synthesis, and muscle growth.
On the flip side when your body is not sensitive to carbs, such as non-training days and being excessively overweight, spending your afternoons at the pasta buffet will lead to carbs behind stored as body fat. As you can see insulin is a double edged sword. Through proper timing and fluctuations, carb cycling empowers you to control insulin and strip off body fat and build lean muscle faster. 

Carb Cycling Made Easy

Carb cycling is as easy as it sounds. Cycle carbohydrates on weight training days (high carb) and non-workout/cardio days (low carb). Rather than giving you a plethora of calculations and impractical menus we’ll simplify the process. 

Lifting heavy and with high training volume? It’s a high carb day. 

Due to the repeated muscle contractions during resistance training, your body will have an increased insulin sensitivity. With this increased response to carbs your body will drive nutrients into your muscle cells, aiding them in repair, growing them, and providing you with more energy. 

On lifting days you’ll be consuming fruits and starches (potatoes, sweet potatoes, rice, and oats) as your carbohydrate sources. If you’re trying to build muscle like the Minimalist Muscle course or have long, grueling workouts then have starches during all meals and during your workouts.
If you gain fat easily or have shorter, less intense workouts like a 30-minute bicep blaster, use moderate starches. This would mean carbs during your workout and with your first meal post-workout.

Taking a day off or hitting a low volume workout? Keep the carbs low.

On non-lifting days keep carbohydrates low because there isn’t the same increase in insulin sensitivity. Carbs consumed when your body is less sensitive may lead to additional fat gain. Let’s minimize that, shall we? By minimizing carbs a few days per week your body becomes more receptive to insulin. This means on the days you do consume carbs, your body becomes hypersensitive and  shuttles carbs towards building muscle rather than being stored as fat.  

If you hit a light workout or interval session get your carbs from fruits or veggies throughout the day. It’s fine to keep carbs during your workout or in the meal after, but keep them lower overall. 

Lifting? Carb up and support your muscle-building workouts. More volume in the gym means more carbs. 

Intervals or taking the day off? Avoid most starchy carbs, improve insulin sensitivity, and burn more body fat.  

 

Sample Workout Schedule and Carb Intake

Monday: Lower Body Training (high volume) /High Carb

Tuesday: Upper Body Focus (low volume) /Moderate Carb

Wednesday: Off Or Sprint Work

Thursday: Upper Body Focus(high volume) /High Carb

Friday: Lower Body Focus/High Carb

Saturday: Upper Body Focus/High Carb

Sunday: Off Or Sprint Work

Low Carb Day

Breakfast: 4 egg scramble, 1/2 tomato, 1/4 avocado

Snack (Optional): Handful nuts and carrots

Lunch: Mediterranean salad w/cucumber, tomato, feta cheese, chicken, feta cheese w/balsamic vinaigrette dressing

Workout: One banana with protein shake

Dinner: Sirloin steak, broccoli, and a small salad. Optional: One sweet potato

High Carb Day

Breakfast: 3 egg scramble with spinach, 1 cup oatmeal with blueberries

Snack (Optional): Shake with 1 scoop vanilla protein, 1 cup berries, 1/2 cup cottage cheese

Lunch: Sandwich loaded with lean meat and veggies

Dinner: Sweet potato, barbecue rubbed chicken thighs and cauliflower

Snack (Optional): Shake with 1 scoop chocolate protein, 1 orange, 1 cup spinach, 1/2 cup cottage cheese

 

Common Issues and Questions

Do Calories Still Matter if I go Low Carb? 
Yes. The idea that dropping carbs will miraculously drop body fat is false…unless you’re burning more calories than you’re eating. Now, carb cycling can improve insulin sensitivity and over time lead to better fat loss, but if you’re eating more calories than your body burns you’ll still add fat. Sorry, butter in your coffee can still make you fat. 

How Low is Low Carb?

This depends on your size and body part percentage. With some clients, I’ll shoot for under 100 grams of carbs on low carb days for fat loss. A simple trick is to replace the grains/starches you eat with leafy, fibrous greens.

I’m not looking to build muscle, only lose fat. Is Carb Cycling still for me?

Yes! Carb cycling is great for a fat loss diet. When you’re consistently low on calories and carbohydrates you may see reductions in metabolic rate, thyroid hormones, sympathetic nervous system activity, energy levels, and sex hormones such as testosterone and estrogen (Berardi and Andrews 368).

This leads to a plateau that stops your fat loss in its tracks, yikes!

When you cycle carbohydrates and calories back into your diet you raise leptin levels a powerful fat burning hormone that down-regulates when calories are low. Essentially, you trick your body into burning more fat by keeping it out of starvation mode.

Can I pig out on High Carb Days? You did use examples of fries, beer, and wings….

Although carb cycling does afford my flexibility in your food choices this isn’t a pass to go eat pizza, burgers and fill the gaps in with crappy protein powder.  You can indulge occasionally but stick to mostly high-quality foods and supplements like Grass-fed whey and a greens powder (here’s mine) if you hate veggies. As tasty as it is, the combination of high fat, high carb, high alcohol containing meals is a perfect recipe for gaining weight. Sorry IIFYM folks, junk food is still junk food and will come back around to harm your body in the future. 

That’s a Wrap

Carb cycling works–that’s been shown by coaches a long time ago.  For starters, you’ll improve insulin sensitivity and strategically maximize the power of insulin around your workouts to build muscle. Psychologically, my friend and fellow coach Ben Johnson points out carb cycling helps you pay more attention to what foods you’re putting into your body, leading to better food choices. In both cases, approaching your diet with awareness and timing carbs around your workouts is a no-brainer for losing fat, building muscle, and improving performance in the gym.

It doesn’t need to be complicated, just focus on eating healthy food options and staying true to your carb cycling schedule to reap the rewards of proper nutrient timing.

P.S. Looking to drop 8-10 pounds in the next month? That’s exactly what people have been doing in our 30-Day Fat Loss Contest. Apply today, spaces are limited. 

 

Citations:

Berardi, Jon, and Ryan Andrews. The Essentials of Sport and Exercise Nutrition. Second. Precision Nutrition Inc., 2012. 368. Print.

United States Department of Health and Human Services. “Insulin Resistance and Prediabetes.” Bethesda, MD: , 2013. Web. 

 

Hormones and Body fat Distribution

getting back into shape, Fat Deposits and Hormone Correlations

Dude…is it true all this beer is giving me man boobs?

I keeled over and nearly spit my beer all over the table. I was 21 years old, an undergrad in kinesiology and kickin’ back a few beers on thirsty Thursday with my friend Chris.

“No, I mean, seriously. I heard beer has compounds that mimic estrogen. So drinking a lot of beer throws guys hormones off and gives us man boobs. Is this right?  At the time, I wasn’t sure. Three beers deep I was tipsy and didn’t really care. In hindsight maybe I was being a jerk. But then again, I wasn’t completely sure.

Do hormone imbalances play a role in where we store body fat? Is excess cortisol the reason some of us have stubborn belly fat that won’t go away?

Is excess cortisol the reason some of us have stubborn belly fat that won’t go away?
Taken a step further, by naturally working to improve hormone levels can we get rid of stubborn body fat to become stronger, leaner, and look better naked?

The more clients I work with, the more I believe hormones play a significant role in body fat and body fat distribution. Before going any further I must note that I am not a doctor. This is no attempt to treat any medical condition; rather, to paint a picture of a few possible reasons for stubborn body fat. That said, using well-planned resistance training, small tweaks in your diet, and avoiding environmental toxins you can potentially improve natural hormone levels for less fat and more muscle. I put together a free guide showing you what to do. Grab it here.


Here are some common issues and questions that my clients bring up when coming in for body composition testing, typically done as skinfold measurements and body circumference measurements.

“My arms and chest are toned and lean, but I just can’t seem to shake this stubborn lower belly flab, why am I lean everywhere but my stomach?”

“I can’t get rid of this stupid fat around my hips, it looks like a muffin top!”

“ Why am I developing man boobs  fat on my chest muscles?”

I’ve heard every combination of slang terminology for fatty deposits around the body. As funny as some of them may be they represent real, common problems that can wreak havoc on both physique and confidence.

Having body fat tested is a great way to get a reliable, quantifiable idea of your current body composition and is recommended for everyone. If this is not an immediate option, make it a priority. Check out this post on how to estimate your body fat percentage based on what you see in the mirror.

Skinfold measurements will provide vital information to track body composition with changes in activity level and diet. These numbers from a skinfold also provide important data that can signify correlations between important body altering hormones in the body and skinfold measures.

Here are the most common trouble spots along with necessary interventions and strategies to correct the issue:

High abdominal Skinfold

  • Physiological Correlation: High Stress, High Cortisol
  • Intervention: Cortisol Suppression, Stress Control
  • Potential Strategies: Frequent protein meals, improved sleep, BCAA’s, stress reducing techniques such as meditation.

High Suprailliac Skinfold (hip region)

  • Physiological Correlation: Large Insulin Release w/meals (Likely too much sugar)
  • Intervention: Control Carb intake and greatly reduce processed foods
  • Potential Strategies: Consider a low carb diet. Better yet, try carb cycling, as outlined in this article.

High Subscapular Skinfold

  • Physiological Correlation:Poor Insulin Sensitivity (too many carbohydrates, too little exercise)
  • Intervention:Boost Insulin Sensitivity
  • Potential Strategy: Add Fish Oils, R-ALA Supplementation, Low Carb Diet, potentially Intermittent fasting protocols

High Chest Skinfold

  • Physiological Correlation: Low Testosterone, high estrogen
  • Intervention: Support Healthy Testosterone Levels
  • Potential Strategy:Adequate caloric intake, adequate dietary fat intake, possible medical referral. Avoid alcohol, beer specifically.

High Triceps and Thigh Skinfold

  • Physiological Correlation: High Estrogen
  • Intervention:Reduce estrogen levels
  • Potential Strategy: Increase exercise volume, add cruciferous veggies (always a good idea), discuss prescription estrogens with doctor

As you can see there is a pretty consistent consensus that many hormonal issues stem from poor exercise and dietary habits. Body composition is very diet specific and using the potential strategies to attack trouble spots can help you lose fat, improve your overall health, and look better naked.

It is important to note that if body fat is high universally on all body composition measurements then correlations are relatively meaningless. You need to lose body fat to improve your overall hormone profile. Our 30-day fat loss transformation plan can help you lose 6-10 pounds in one month. Join us next month by applying here.

Other Tips

If looking to lose weight do whatever is necessary to increase your activity level, but studies show 5+ hours per week is what is needed to optimally lose weight. And if you’re looking for a workout program to maximize your fat loss, here’s a free program to get building your dream body.

Hook me up with the Free Fat Loss Program, Eric!

Sources:

Andrews, Ryan, MS,MA,RD. Berardi, John, PhD,”Chapter 12 Interpreting Client Information.” The Essentials of Sport and Exercise Nutrition. 2nd ed. N.p.: Precision Nutrition, n.d. 316-18. Print.

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