Reshape Your Health with Dr. Morgan Nolte

Have a question you want answered on the podcast? Send us a text!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. We know that the majority of diets don’t work. Most diets fail for long-term weight loss. Sure you may see some weight loss, but 95% of people who lose weight will regain it within 1-5 years. At Zivli, we are after long-term, sustainable weight loss. If you have been on the yo-yo diet struggle bus and you need to get off for your sanity and your health, this episode is for you.Highlights From This Episode[01:34] If you haven’t already downloaded my Ultimate Food Guide, or if you did but it was a year ago, please go and download it! What you eat is the #1 factor that will determine your weight loss success and there is a bunch of crap information out there about what to eat so I want you to have the most up-do-date, science backed information about what foods to eat to lose weight for good and prevent disease. [04:50] If you are new to me, you may not have heard of your body set weight so I want to give you some context about this so the rest of the episode makes better sense. Your body set weight is an ideal level of body fat your body likes to maintain. It is mainly controlled by two hormones: insulin (the fat storage hormone), and leptin (the fat burning hormone).[07:10] Let’s move onto my next point and that was to do a review of the research study I’m focusing on today. The researchers in this study knew that the majority of obese people have leptin resistance. They wanted to determine a way to measure it in a way that would be clinically useful for future weight loss research. [09:45] Lastly, I’m going to break down the practical implications for long-term weight loss and maintenance. Too much insulin is associated with leptin resistance. Reduction in insulin improves leptin sensitivity. Here is one of the main reasons why you see weight loss plateaus and why it’s so common to regain lost weight. When losing weight, leptin levels lower faster than insulin levels. Most weight loss programs plateau rapidly due to this rapid decline in leptin levels.[14:59] You have to outsmart and outlast your body’s hormones when losing weight. This happens primarily through doing the right things and changing your behaviors and habits to make those right things a long-term lifestyle. To learn more about what foods are “right” to eat to lower your insulin and be healthy, go and download my Ultimate Food Guide.Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven'tResources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com

Have a question you want answered on the podcast? Send us a text!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. In today’s episode I not only talk about the science behind why exercise is beneficial when losing weight, just maybe not as much as originally thought, but I’ll also share some of my personal story with exercise bulimia. I had this condition in high school and once I broke free of my compulsion to exercise all of the time to burn off calories I just ate, I felt more freedom, and had more mental headspace to focus on the habit that mattered much more to my health...nutrition. Highlights From This Episode[03:07] In high school I had a condition called exercise bulimia. I never made myself throw up, instead, I would exercise off the calories I ate. This started pretty young. [06:40] There are 3 major factors that limit the utility of exercise when trying to lose weight. The first is that exercise is a small percentage of the total calories burned. The real term for “calories out” is total energy expenditure, or how much energy our body uses. Total energy expenditure = basal metabolic rate + thermogenic effect of food + non-exercise activity thermogenesis + excess post-exercise oxygen consumption + exercise.[15:28] Exercise during weight loss has been shown to help preserve lean muscle mass when losing weight. I talked about tips to preserve your muscle mass when losing weight episode #5 so I will link to that in the show notes. Research has shown that both aerobic and resistance exercise can help you preserve muscle mass when losing weight, especially if you are getting enough protein in your diet. [16:57] How exercise can help you lose weight in an unexpected way - by lowering your stress. Exercise can help you lose weight in a roundabout way by lowering your stress and reducing cortisol levels. When you exercise, your endorphins, or what I like to call your happy hormones, are released and this can help you feel less stressed not just while you are exercising but afterwards as well. [19:46] So here is your homework for this week. I would love to see you add a little stretching to your life. Maybe use an implementation intention, something I’ve talked about before on this podcast, to make time in your schedule.Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, theResources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com

Have a question you want answered on the podcast? Send us a text!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. February is National Heart Health Month so I wanted to do a special episode highlighting what you can do to prevent heart disease. Cardiovascular disease is the #1 killer in America. I’ve worked with many older adults in traditional geriatric physical therapy who suffered from heart disease. Rarely does it occur in isolation. Usually they also had diabetes or COPD or dementia. That is because all of these conditions have similar underlying risk factors. Today I’m going to give you a ton of ideas to lower your risk factors. Much of this information is based on updated guidelines from The American Heart Association and American College of Cardiology.Highlights From This Episode[06:27] When I think about risk factors for any disease, I always like to think of them in terms of which ones are modifiable or controllable, and which ones are out of my control. Let’s talk about risk factors for heart disease that are non-modifiable, in other words you can’t get rid of them, or control them, they are just part of you. [08:49] In the freebie for this episode, fill in your numbers and compare to optimal values. You can use this to track your progress over the next several months and see if your risk factors improve.[09:37] One of the best things you can do for your health is to reduce your added sugar and salt consumption.[18:58] My challenge to you is two-fold. Download your free health assessment form that I made so you can fill it in with your own numbers and compare then to the normal ranges to see where you should prioritize your health efforts. Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!Resources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com

Have a question you want answered on the podcast? Send us a text!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. In today’s episode I’m talking about the main differences between eating protein that comes from plants like soy products, beans, legumes, nuts, and seeds, versus protein that comes from animal products like beef, chicken, pork, dairy, eggs, and the like. During this episode I’ll frequently talk about a very popular documentary called The Game Changers. As the name entails, the documentary has a bend towards elite athletes and the performance and recovery benefits of reducing animal products. While we aren’t all incredibly conditioned athletes, we can still reap the benefits of eating more plants. Along with advocating that you go and watch this documentary, I’ll be highlighting some of the main differences between animal and plant-based protein sources regarding inflammation, recovery time, fat mass, and blood flow.Highlights From This Episode[05:30] First, I want to give you a simple framework for thinking about food and determining if a food is generally good for you. Protein is one of the three macronutrients, or major nutrients that your body gets from food. The other two are fat and carbohydrates.[07:17] Moving onto my second point, I’ll highlight some of the main differences between animal and plant proteins. Specifically I’m going to talk about the protein package, or what else comes in the food besides just protein and how these additional substances can enhance or hinder performance, recovery, blood flow, and inflammation.[12:22] The last point I wanted to discuss today was how I’ve taken this information and changed my lifestyle. I’m not after perfection, just progress. [15:25] This week I have two action items for you. The first is to go and watch the Game Changers documentary. Don’t feel like you need to overhaul your whole diet afterwards...trust me you will want to do that. Instead, just look at the 60-90 minutes that you watch that show as an informational time where you are educating yourself. Go into it with an open mind and give yourself permission to “take it or leave it” at the end.Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to Resources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com

Have a question you want answered on the podcast? Send us a text!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. There are a few commonalities that I see a lot in the dietary habits of adults over 50. They don’t drink enough water, they don’t eat enough protein, healthy fat, or fiber, and they are getting too many processed carbohydrates and refined sugars. If you just listened to that statement and thought, check, check, check, check, and check, Morgan is talking about my diet right now, this episode is for you! This episode is also for people who have struggled with keeping weight off. One thing you can do to improve the odds that the weight you lose will stay off is to preserve your muscle mass when losing weight, this will keep your metabolism up! So that’s what we are talking about today. Highlights From This Episode[04:41] There are four main reasons that we gain weight with age (even if your diet doesn’t change!). Remember that weight gain is a hormonal, not caloric problem. The main reasons aging adults tend to gain weight are: decreased muscle mass, decreased overall activity, decreased sleep, and mood changes that make it harder to stick to healthy lifestyle changes. [07:22] When losing weight, it is desirable to keep as much muscle mass as possible. Muscle mass has metabolic and physical advantages. A pound of muscle mass burns 7-10 calories per day whereas a pound of fat mass burns only 1-2 calories per day. This means that the more muscle mass you have, the higher your metabolism, and the easier it will be to maintain your weight. [08:52] When losing weight, there are two primary things you can do to lose more fat, and less lean body mass. This will enhance your ability to maintain the weight lost because you will have a higher resting metabolism.[14:21] Challenge for the week. So within the next 48 hours, I’d like you to go download that freebie and calculate how much protein you should be eating every day. Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!Resources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com

Have a question you want answered on the podcast? Send us a text!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. Today I’m going to be talking about why women after menopause tend to gain more weight around the midsection, why I think every adult over 50 needs to include strength training in their regular exercise program, and three surefire strategies to stick to your good exercise intentions. Now we are still pretty close to the start of a New Year, and you may still have some of that New Year’s motivation helping you get to the gym. But if motivation is your only strategy to get there, your good intentions likely won’t turn into a habit because eventually life happens and motivation fades. Highlights From This Episode[04:30] Why women have more fat mass, especially around the midsection, after menopause. When estrogen levels fall, you lose the protection against belly fat and will see a more equal distribution of your fat between your abdomen and your hips. [05:24] Why adults, especially those over 50, should include strength training in their workout routine. [07:33] Why you shouldn’t only rely on your willpower, motivation, or self-control to make it to the gym. [10:00] I gave you three strategies you can use to make it greatly improve your odds of showing up for yourself and making exercise a priority. [20:07] Challenge for the week. Within the next 24 hours, download and complete the Understand Your Why exercise and make one implementation intention related to exercise this week.  Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!Helpful Links>> The Obesity Code by Dr. Jason Fung>> Atomic Habits by James Clear>> Episode 3. Tip to Break a Bad Habit: Change THIS Instead of Using Self-ControlResources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com

Have a question you want answered on the podcast? Send us a text!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. We all have bad habits in our life. Often we aren’t even aware that our actions are just habits. Grabbing some snacks after dinner, grabbing a piece of candy, opening a pop, skipping a workout. When you stop and think about these actions, they are really just habits, sometimes subconscious.  Today I’m talking about breaking bad habits, and what specifically you need to change so that you aren’t relying on your self-control to break a bad habit.This information can be very applicable to any bad habit, but in this episode I’ll be giving you practical advice for breaking a sugar habit. Highlights From This Episode[04:20] Your self-control is usually like willpower, it fades quickly and is not a reliable means to use for habit change. As James Clear says on page in Atomic Habits, self-control is a short-term strategy, not a long-term one. [05:51] James Clear outlines in his book a framework to make good habits or change bad habits. [07:00] To change a bad habit, change your environment. This plays into Law #1 of making it invisible or law #3 making it difficult. [08:11] Five tips to change your environment and lower your sugar intake. [13:04] Challenge for the week. Pick one strategy I discussed to eat less sugar, and try one recipe from My Favorite Breakfast Recipes, and let me know what you think!  Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!Helpful Links>> Atomic Habits by James ClearResources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com

Have a question you want answered on the podcast? Send us a text!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed.Highlights From This Episode[05:48] Secret #1: Obesity is a hormonal, not caloric imbalance. Once you learn how to live in a way that keeps your insulin levels low, it becomes much easier to lose weight. [7:42] Secret #2: The second secret is that there is not one magic way to lose weight. When you have the traditional calories in versus calories out mindset for weight loss, you have one of two options: eat less or exercise more. I touched on the four pillars of weight loss being nutrition, exercise (specifically the importance of strength training), sleep, and stress management. [12:50] Secret #3: Much of your success will be determined by your mindset. I discussed the importance of having a long-term mindset, being ready to stop the excuses and take personal responsibility for your health, being open to new ideas and support because the thoughts that got you where you are today won’t get you where you want to be, and lastly I reminded you to focus more on your systems and less on your goals.[19:42] My client told me recently she wished she would have started this years ago. Your willpower and self-control will not get you where you want to be. The right knowledge, support, and accountability will. If that is what you need, then my friend, consider joining Zivli. Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!Helpful Links>> Atomic Habits by James Clear>> Episode 1. To Lose Weight, Focus on Your Systems More Than Your GoalsResources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com

Have a question you want answered on the podcast? Send us a text!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. Highlights From This Episode[00:22] Learn a little about me...my family, interests, and why I started Reshape to help adults 50+ lose weight and prevent disease. [06:03] Right now my online course, How to Lose Weight After 50™ is open for enrollment. I’m encouraging all my course members to get Atomic Habits by James Clear as a companion piece to the course material. Learn why I love this book and how it can help you reach any goal you have, wellness or otherwise. [06:46] I discuss the two problems I have with the sentence “I know what to do I’m just not doing it.” First you’ll learn that you may have some of the correct pieces to the weight loss puzzle, but big marketing companies and Google have probably steered you the wrong way. Next I’ll review why I don’t like the self-blaming nature of the second half of this sentence. [10:01] Learn two problems I have with goals, and why I think you will enjoy the process of getting healthy if you only use them as a North Star, but mainly focus on changing your beliefs, systems, habits, and environment to not only reach your goals, but see lasting results so you never have to lose the weight again. [15:30] Lastly, I’m going to discuss a strategy that James Clear talks about in his book Atomic Habits called an implementation intention, and how this powerful template can change your good intentions into momentum-building action.[18:43] Listen to my example of how I’m using an implementation intention to reduce my bad habit of snacking after dinner. An implementation intention is when you say, “I will [BEHAVIOR] at [TIME] in [LOCATION] because [WHY/YOUR REASON].”Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!Helpful Links>> Our Favorite Things Webpage >> Atomic Habits by James ClearResources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com