1. Follow a Strict Paleo Plan for 2-4 Weeks
As body fat comes down and health improves implement a few 'cheat meals' per week.
2. Eliminate Sugar
Sugar is addictive and makes us sick, fat, depressed and tired.
There are cultures around the world that consume 300g of carbs a day or, on the other end of the scale, there are the Eskimos that have a diet of only protein and lots of fat. Totally different diets, however they have a few things in common:
1. They don’t have the diseases we face in the civilized world.
2. NEITHER CONSUME SUGAR
So it’s fair to say the most important component to be eliminated from your diet is SUGAR, to prevent what is referred to as the ‘Diseases of Civilization’.
3. Improve your Sleep
Improving sleep quality and quantity is one of the most underutilised protocols for improving health and body composition.
4. Decrease Cortisol Production
Cortisol is a skin wrinkling age destroying, energy zapping, muscle destroying, fat storing hormone if not managed.
5. Work all Fitness Domains
We tend to primarily focus on one fitness domain at the sacrifice of other components of fitness. Being fit doesn’t mean being able to run a marathon, that means you are fit in one category (cardio endurance), we want to be fit in all components related to fitness. What’s the point of being able to run a marathon if you are not strong enough to carry someone out of a burning house? We want to be fit to tackle any obstacle life throws our way.
6. Consume Protein & Fat for Breakfast
Consuming a breakfast that includes protein and fat creates a healthy hormonal response to set your day up for a successful day of eating. Experiment, consume a standard “healthy” breakfast of cereal and orange juice and you are starving within a few hours. On the flip side consume a breakfast high in protein, healthy fats and some low G.I carbs and you are satisfied for hours.
Not only that your mental clarity will be improved with a breakfast focused on protein and healthy fats due to the neurotransmitter response.
7. Feed The Positive Dog
Jim Britts uses an analogy which is “feed the positive dog, not the negative dog” – if you always feed the negative dog it’s going to beat the crap out of the positive dog.
8. Lift Weights
Lifting weights is going to have the greatest improvement on overall health compared to any other form of training.
9. Digestion is King
Take a digestive enzyme in order to help break down food better and maximise nutrient absorption, you will notice a difference.
10. Don’t Follow a Diet, Don’t Count Calories
Healthy eating isn’t a diet, it’s a lifestyle change. Understanding the hormonal response of food and how different foods impact your body is the key to long term health. Calorie counting is an incomplete model – Every day, every hour, every minute you can encourage your body to store or burn fat by understanding the hormonal response of food, not by wasting your time counting calories.
11. Food Quality
Aim to eat organic where possible and buy from Farmer’s Markets. Animals should have a diet that is natural to them. This, for us, means eating grass fed meat not grain fed, eating wild fish not farmed fish (this goes for your fish oil supplement as well).
12. Take a Qood quality Fish Oil
Good quality fish oils have benefits to just about every disease known to man. Remember, I said good quality fish oils are a supplement you that can’t skimp on when it comes to quality.
Studies have proven that high concentrations of fish oil can be used to dramatically reduce inflammation and can result in weight loss, improved blood chemistry and improved overall health.
Dr Seares states, “It’s as close to a miracle drug as I’ll ever see in my lifetime”.
13. 2L of Water Minimum Daily
Dr Bob Rakowski is one of the world’s leading Functional Medicine Doctors and believes the first step to enhancing fat loss is proper hydration. Optimal is 37ml/kg bodyweight/day. This will increase if training and fluid is lost.
The only fluids that should be consumed are water, plain coconut water, mineral water, green tea and coffee (1-2 per day in the morning or before a session. Organic preferably).
14. Consume Lots of Greens & Supplement with Vital Greens
The more greens you have in your diet the more fat you will drop due to the thermogenic effect they have.
Vital Greens is jam packed with:
- Phytonutrients (Offer many health benefits from plant based compounds through their antioxidant, anti-inflammatory and/or other properties)
Keeping a correct ratio between acid and alkaline foods in your diet is critical to your health and fat loss
15. Avoid Gluten & Dairy
Gluten and dairy are two of the biggest food intolerances on the human body. If you are intolerant to one or both of these every time you have them your adrenals and immune system are under attack.