On a previous page the 5 keys were explained and why they are required for successful long term weight loss. This page helps you put the 5 keys into action. 

Hormones

To lose weight you must control stress and insulin levels. The key to controlling cortisol is to reduce stress, so try and relax anyway you can. There are hundreds of books and internet sites that can help. The key is to find something that works for you. 

Simple ways to control Cortisol: 

• Meditate 15 minutes or more every day
• Float or isolation tank one 90 minute session at least one per week. 
• Walk 15-30 minutes everyday
• Work out (mild exercise)  – 15-30 minutes cardio, 15-30 minutes resistance training
• Get enough sleep. 
• Socialize
• Stretch
• Quiet time
• Chill out
• Wim Hof method
• Pets
• Laugh

Insulin
Your body will not burn fat in the presence of high insulin levels. Insulin is difficult to measure at home, instead use blood sugar and ketones. The key to lower insulin levels is to severely limit carbs, sugars and hidden sugars with a LCHF diet. Read all of the [food labels] for sugar content. A fast is the quickest method to cleanse your blood, cells, liver, and muscles of excess glucose. Measure and record blood sugar levels with a glucose meter. 3 – 4 times a day. I like the Freestyle Precision Neo, it can do both blood sugar and ketone levels. The meter is free, the test strips cost a fortune.

GI Tract

If your gut microbes are unhealthy so are you! Gut microbes are the unsung heros of our health. Drugs, artificial food ingredients, antibiotics and chemical pesticides all can adversely impact gut microbes. There are 2 parts to the GI tract –  giving your gut a tuneup and reducing inflammation. 

Part 1 – Gut Microbe Tuneup 

• In AnAverageJoes opinion the following supplements are critical to gut microbe health. [Link to supplements] 
• Apple cider vinegar (ACV) 
• Fish oil 
• Vit D 
• Prebiotic 
• Probiotic
• K2 and lemon juice are nice to haves

Part 2 – Removing  inflammation.
See “Enemies of Wellness” for details [Link to challenges]

In AnAverageJoes opinion Hippocrates was 100% right when he said, “natural forces within us are the true healers of disease.” Given that many chronic diseases start with chronic systemic inflammation, then it only seems logical, your body will heal naturally if you remove what’s making it ill. The following list of “avoids” is restrictive. There is no question it is  probably too restrictive a diet for most people. In AnAverageJoes opinion follow it for three months, get healthy. Once healthy you will have more options on how to deal with these known causes of inflammation.

• Avoid Non-steroid anti-inflammatory drugs (NSAIDs)
• Broad-spectrum antibiotics  – follow the directions to the letter
• Take stomach acid blockers, (PPI drugs) exactly as directed. Apple Cider Vinegar and Tums are a good replacement.
• Avoid all artificial sweeteners
• Avoid all GMO foods
• Avoid highly processed foods containing chemicals believed to disrupt hormones functionality. 
• Avoid all products that contain glyphosates ie Roundup
• Avoid any products containing added fructose

Lectins

According to Dr Gundry in “The Plant Paradox”, lectin causes inflammation, nerve sensitization,  or mimic hormones like insulin and bind to the G-protein receptors preventing insulin from letting glucose into the cells. In either case the body’s response is to turn glucose/glycogen into fat.  While it is best to avoid all lectins, especially for anyone suffering from an autoimmune disease, it is not practical over a long period of time. For those not suffering from an autoimmune disease, the most benefit comes by limiting all foods containing lectin until your wellness goals are met. Afterward slowly introduce your favorite lectin foods one at a time. Judge the results and add or subtract foods as necessary. 

Strongly recommend you buy Dr Gundry’s book, “The Plant Paradox.” He provides detailed ” lectin free” diets. For the first several months, follow the strict diet on pg 262-265 of “The Plant Paradox.” Once the desired weight loss has been reached the less strict regime on pg 201-204 can be followed. 

[Link If you don’t buy “The Plant Paradox” book  humanfoodbar has built an interactive website with all the Plant Paradox Recipes that is well worth a visit.]

Link to keto recipes [here], [here], [here], and [here] (The internet has tons of keto recipes)

Fasting

It is not only what you eat, it is when you eat.The human body was never intended to eat all the time. Intermediate fasting improves the digestive and immune systems. A progressive approach to fasting is taken to ween your gut microbes off sugar and to start processing fat for energy. Trying to fast with gut microbes that are sugar trained is a miserable experience. Most people quit fasting for this reason.  

Fasting plan in summary:

Week 1 – 12/12 – meaning 12 hours of fasting, 12 hour window to eat your normal basal metabolic rate (BMR) amount of calories.
Week 2 – 18/6 – meaning 18 hours of fasting, 6 hour window to eat your normal BMR amount of calories.
Week 3  – Progressively work up from 1 day fasts to 2 days, to 3 days, ending with a 5-7 days of 24 hour water only fasting
Week 4+ – 18/6 – meaning 18 hours of fasting, 6 hour window to eat

When not absolutely fasting (nothing but water and electrolytes) intermittent fast either 18/6,  fast 18 hours 6 hours eating window or 20/4, fast 20 hours 4 hour eating window. Breakfast is no longer the most important meal of the day. 

Starvation vs Fasting

Both conditions abstain from food, however how the body handles them is very different. The difference between the two conditions is timing. Your basal metabolic rate (BMR) appears to change in as little as 10 days. The process does not appear to be balanced. Slowing down your BMR occurs much more quickly than speeding it up. To avoid slowing down your BMR, you need to take a break from the Keto diet once every seven days. You will surprise yourself how easy fasting becomes once the body adapts to processing fat for energy instead of sugar.

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