Change Wired

When you have only 5-7 days to get in shape and look amazing. No carbs, except for fresh non-starchy vegetables: leafy greens like kale, spinach, Swiss chard, bok choy etc. are your champions No sodium except naturally occurring in foods No liquid fats, except for 2-3 table spoons of olive oil with your veggies Your foods: Wild fish, sesafood especially sardines, herring, salmon Grass-fed meat and organ meats Pasture-raised chickens and eggs Bonus for super-committed: 30 minutes cardio (medium intensity, you got to sweat) before bed, no food after Results come from nutrition! You can skip the exercise in this plan but not the nutrition part. Want more details from me delivered to your inbox? Shoot me an email to Angela@CreateYourself.Today Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Yes, it is important. There is more and more research coming out on TRF, or time restricted feeding, its effects on weight loss, metabolism, health, longevity and it all seems to confirm, at least what we have so far, that eating earlier in the day, following our circadian rhythms, is definitely beneficial for our health. How many benefits and how many processes in our body are influenced by the time of our meals has not been studied well enough but it’s proven that: Early eating helps to control hunger, and benefits digestion and gut health (and we know how gut health is important) Early eating improves absorption of nutrients from food (over-feeding and under-nourishment is an issues in our society) Early eating improves the quality of sleep (most people are sleep deprived) Early eating combined with longer periods between dinner and breakfast helps to make metabolism more flexible, switching from carb burning to fat burning, and helps to burn more fat Listen to full episode for more details, times of meals and meal timing for maximum muscle growth and recovery. A couple of studies: https://www.sciencedaily.com/releases/2017/01/170106113820.htm http://www.utsouthwestern.edu/newsroom/articles/year-2017/lifespan-research-takahashi.html Questions? Want me to talk about and solve your health and performance, weight loss challenges? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean healthy living, nutrition, fitness, weight loss, high-tech health, biohacking? Want to look, feel and perform your best? HERE IS HOW - SUBSCRIBE - bitly.com/abetteryou2018Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Tune in to understand the basics of calorie counting theory and how and why just counting calories is not a workable strategy.2 practical things you need to apply to your healthy eating/dieting/weight loss strategies to succeed:ONE.Always look for foods, that require more energy to digest them to lose and maintain weight easier – hint, the less processed the food is (raw, slightly steamed etc.), the more fiber it has, the more WHOLE protein it has, the more difficult it is to breakdown, the more energy your body will spend on digestion – the less calories you will absorb and the easier it is to lose/maintain weight. (That’s why eating same amount of calories from Oreos and Broccoli will have different effect).TWO.Portions still matter. Stick to the same kinds of unprocessed whole foods. Change the amount of the SAME foods to adjust your body weight. Play with macronutrients: carbs, proteins and fats to change the amount of fat and muscles you carry.Book mentioned:Catching Fire: How cooking made us human.Questions? Want me to talk about and solve your health and performance, weight loss challenges?SHOOT ME AN EMAIL: Angela@CreateYourself.TodayWant to ALWAYS know what's new in the world of lean healthy living, nutrition, fitness, weight loss, high-tech health, biohacking?Want to look, feel and perform your best? HERE IS HOW SUBSCRIBE - bitly.com/abetteryou2018Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

My personal experience, my clients’ successes - they taught me how to have a snack, when you need it, without turning it into hundreds and thousands of calories surplus, sabotaging often your health and weight loss goals and success. So, how to snack smart? Smart snack must: Be Blah… - Be bland in other words, not overexciting your taste buds with flavor! You got to like it, enjoy it, but not too much. If you, like me love cashews, don’t snack on them, because you’ll end up eating all the cashews in sight either now or later. Fill You Up – no matter how good snacking on celery and carrot sticks, or kale chips sounds, you’ll be hungry as soon as you finish eating them. Smart snack must have fat or protein or two combined together to fill your gas tank, eliminate hunger and cravings - and low calorie, carb snacks just don’t do that. TUNE IN to find out what I snack on during the day and before bed, when I feel like I need that extra bit of energy to crush the day… or the pillow! Questions? Want me to talk about and solve your health and performance, weight loss challenges? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean healthy living, nutrition, fitness, weight loss, high-tech health, biohacking? Want to look, feel and perform your best? HERE IS HOW SUBSCRIBE - bitly.com/abetteryou2018Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

My quick walk-through to start your daily meditation, gratitude and focus practice. These practices are used by elite top performers, athletes, CEOs, successful entrepreneurs, creators, writers, designers all over the world. Time to learn and start your daily practice to create the EXACT life you want to live, the EXACT person you want to be. It's easy. Here is how. Questions? Want me to talk about and solve your health and performance, weight loss challenges? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean healthy living, nutrition, fitness, weight loss, high-tech health, biohacking? Want to look, feel and perform your best? HERE IS HOW SUBSCRIBE - bitly.com/abetteryou2018Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Today we are continuing talking about lifestyle for a better brain. Your daily habits – eating, exercise, wellness to upgrade your brain and keep it sharp and awesome! Today we are learning how to exercise to get smarter. 25% smarter! A WHOLE QUARTER SMARTER YOU!!! Continuing to explore the book “The Better Brain Solution: How to Reverse and Prevent Insulin Resistance of the Brain, Sharpen Cognitive Function, and Avoid Memory Loss” By Steven Masley Want the full list of foods with additional recommendations and all the details? Shoot me an email to Angela@CreateYourself.Today and I get it to you right away!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

4 foods to ditch forever to NOT lose your mind and brain. To forget about headaches and migraines, to have amazing memory and sharp brain, to think faster, to live smarter as your best self! The trick with these “foods” – they are something you don’t even choose to buy! You don’t think about them but the sad news is, most of you guys are eating those your-brain-worst-nightmare foods on a daily basis. They are hidden and unless you know where – your brain is very unsafe and vulnerable. Continuing to explore the book “The Better Brain Solution: How to Reverse and Prevent Insulin Resistance of the Brain, Sharpen Cognitive Function, and Avoid Memory Loss” By Steven Masley Want the full list of foods with additional recommendations and all the details? Shoot me an email to Angela@CreateYourself.Today and I get it to you right away! Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

12 foods and drinks you want to consume daily to stay sharp and smart with great memory for many years ahead, preventing Alzheimer’s and Dementia! And yes, the lifestyle in the book is PROVEN to make you 25% smarter (and leaner, fitter too). The Better Brain Solution: How to Reverse and Prevent Insulin Resistance of the Brain, Sharpen Cognitive Function, and Avoid Memory Loss By Steven Masley Want the full list of foods with additional recommendations, amounts and all the details? Shoot me an email to Angela@CreateYourself.Today and I get it to you right away! Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Here is what happens to you when you don’t get your Omega-3s: Depression Inflammation and Arthritis Weight gain Heart disease Difficulty learning Unhealthy skin Memory loss Inhibited immune system functions Fatigue Eyesight problems … Did you know that there are different kinds of Omega-3s? Short, medium, long-chain Omega-3s? Did you know, that 40% of your brain consists of long-chain Omega-3s, that needs to be replenished because the body can’t make it? Did you know, that only seaweed and cold-water fish like sardines, salmon, herring, anchovies can give you the right kind of Omega-3s and flaxseeds, walnuts, chia and other land sources contain medium-chain Omega-3s that your body can’t really use to supply enough of Omega-3s your brain actually needs? Let me tell you all about it, and how you should be eating your Omega-3s the right way. And NO, your fish oil in capsules won’t cut it. Questions? Have something you want me to talk about and research? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/abetteryou2018 - Get all the health, fitness, wellness, biohacking trends and a Skype One-On-One consulting session with your coach delivered to your inbox TODAY Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Questions? Have something you want me to talk about and research? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/abetteryou2018 - Get all the health, fitness, wellness, biohacking trends and a Skype One-On-One consulting session with your coach delivered to your inbox TODAYText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant