Change Wired

Yes, you can skip breakfast and do some version of intermittent fasting (basically time restricted eating). Eating in a 6–8 hour window, let’s say between 12–8 PM daily. And fasting, consuming maximum unsweetened tea, coffee and water, the rest of the day. Even that alone will give you health/weight loss benefits. But the trick here, something you must be cautious of, is not to overeat, feeling you deserved it, or feeling extremely hungry, at times when you have your meals, or snacking all the time in that eating window. Ideally, for maximum weight loss, you got to keep your launch and dinner the same as it was (hopefully healthy), skipping breakfast and all the additional calories that come with it. Questions? Want me to talk about your confusions? 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/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

You got to eat you vegetables, greens and spices: fresh and cooked, colorful, organic. Kale, spinach, Swiss chard, Broccoli, Brussels Sprouts, arugula, leeks, mushrooms, cauliflower, dill, cilantro, artichokes, garlic etc. - the more variety the better, add some olive oil to absorb fat soluble vitamins like A, D, E, K Eat your fish full of Omega-3s and minerals: wild, in water or olive oil, or grilled, or steamed. Sardines, herring, salmon, anchovies. Seaweed, especially Kelp and Wakame - the richest source of Iodine and other essential minerals. Eat your pasture raised eggs for cholesterol and choline, vitamin D, essential fatty acids and other important nutrients. Eat foods rich in beneficial gut bacteria, something fermented like kimchi or sauerkraut, with no sugar added, kombucha and organic yogurts and kefirs from grass-fed healthy animals. These foods are real superfoods that improve your vitality, overall health, strength, that balance your hormones and contain essential nutrients for your brain and body. I eat all of them almost every day - often I just assemble a salad with all of them and some nice olive oil based dressing. Questions? Want me to talk about your confusions? 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/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

I experimented in my life a lot! Myself and with clients. I ate on classic bodybuilding mealprep schedule, 5-6 times a day. Now I eat 1-2 meals a day. 3 times a day - almost never. One meal a day definitely helps to lose weight, because it’s hard to over-eat, eating only one meal a day BUT only when you eat healthy. You can eat enough junk calories in one meal to sabotage all your weight loss efforts and actually gain weight. Just start eating from a fastfood place every day, one of their big meals and you gain weight eating once a day in no time! But even eating healthy, eating a lot of nuts, healthy oils, pouring bulletproof coffees on top of that, consuming huge amount of calories, you can also gain weight, eating just one “healthy” meal a day. It’s not just how many meals you have, it’s also the quality of food and the amount of food that matters. AND the timing. Questions? Want me to talk about your confusions? 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/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

You may experience hunger for 3 main reasons: Not enough calories (energy in your food) Not enough nutrition (macro and micro nutrients, your essential fats and proteins, vitamins and minerals) Spikes in your blood sugar. There are more things, that influence your hunger, but these ones are the biggest. How to address them? Build your meals around foods that: Give you enough energy – most people are getting way more calories than they need, way more calories than vitamins and minerals that the body actually craves. Provide volume in your stomach – fiber and water in whole foods do the trick, think vegetables, greens, those are the best foods to build volume, providing a lot of nutrition at the same time, AND they also assist in keeping your blood sugar stable, that is very important for you hunger-free life. Provide your essential micro-macro nutrients, your essential fats (think fatty fish, think egg yolks, think nuts and seeds, think avocados and olives, olive oil), your essential amino acids or proteins (think wild fish, think eggs, think grass-fed beef), you micro nutrients, vitamins and minerals (think green and colorful vegetables). So how does it apply to your meals exactly? Make sure to stop eating foods, that spike your blood sugar, like any kind of added sugars, like processed grains products, breads and pastries etc, fake-“healthy” energy bars that are actually just a fancy candy, dried fruits and tropical high-carb fruits like bananas. Build your meals around healthy fats, proteins and vegetables, I mentioned above. Eggs with veggies for breakfast maybe, or bulletproof coffee and no breakfast. Fish or meat with veggies for lunch and dinner in all sorts of variations. Questions? Want me to talk about your confusions? 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/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

There is no simple answer to this question for 2 reasons. One. Calories’ needs are very individual and depend on your age, gender, metabolism, health, gut bacteria, digestive health, stress levels etc. Two. Different foods containing the same amount of calories on paper will have different effects on your body composition and health. Compare Processed Foods VS Whole Foods, Compare Nuts and Seeds VS Oreo Cookie – completely different effects on your body in all aspects. For more information and to understand calories better check out my latest blog on http://www.createyourself.today “SO WHAT’S UP WITH CALORIES”. Questions? Want me to talk about your confusions? 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/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

Fats takes the least amount of energy for your body to digest and absorb as energy and you need to be aware of the fact if you want to lose weight effectively and stay leaner. You want eat your fats as a part of a whole package in order to lose weight effectively on a high fat diet, that will make your digestive system work harder, breaking down high fat foods to get the fat out of the food, unprocessed whole fats usually come in foods along with proteins, like our eggs, fish or meats, or with slow carbohydrates and fiber, like nuts and seeds, avocadoes, olives – those fats you want to eat to lose weight. I wouldn’t recommend at all, if your goal is maximum weight loss or maximum leanness to eat lots of “processed and refined” fats, even if they are of the best quality like extra virgin olive oil, coconut oil, grass-fed cream, cheese, ghee butter, cacao butter, avocado oil, all kinds of nut creamers – etc., any kind of oil, that does not come as a part of a whole food, id recommend to avoid them to lose weight. Fats in whole foods will help you to maintain hormonal health, high energy levels and will help you to lose weight effectively combined with low carbohydrate content of your diet. Questions? Want me to talk about your confusions? 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/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

It’s effective to boost your metabolism, decrease your hunger hormones and make dieting easier mentally and emotionally, that definitely helps with weight loss progress and getting through plateaus. But from a health perspective and not to cancel your dieting results “cheat” day ideally got to still be healthy but higher in healthy calories and nutrients, meaning, let’ say once a week or so, you eat as much as you care for of nuts and seeds, fish, all kinds of vegetables and fresh fruits - anything healthy in unlimited amounts - that would be ideal cheat day. People tend to eat junk foods on their cheat day and I can’t say or seem to observe any benefits of that, except for psychological benefit of “taking the edge off” and boosting one’s willpower reserves. Questions? Want me to talk about your confusions? 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/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

The best strategy for weight loss is changing the quality of foods you eat, meaning, the types of food you eat. This approach is proven to be the best and most intuitive, most sustainable in the long term. Our body is not a calorie-burning machine, quantity of food is far less important than the quality, how much you eat matters less than what you eat. Questions? Want me to talk about your confusions? 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/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

In my practice, lowering your carbohydrates through elimination of all the added sugars, grains and beans, dairy products, fruits. Eating whole foods only, non-starchy vegetables, healthy proteins from fish and eggs etc. Drinking lots of water and being more active. Eating in an 8-hour window, eating earlier in the day. If you implement all the strategies, you’ll lose weight with your health improving and without major cravings. (Keep in mind that any lifestyle/diet change it still work, otherwise everyone would easily do it) Questions? Want me to talk about your confusions? 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/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

Diet soda with artificial sweeteners and a bunch of chemicals in it - no, it is not healthy, and yes, you might gain weight. Weight gain is to a bigger degree the result of hormonal imbalances and issues with metabolism and your gut bacteria. Calories play a minor role. Plus a lot of "zero-calorie" drinks in reality have some calories that they don't have to claim due to FDA standards or the substances in the drinks are broken down by your body into caloric substances. The studies on both questions in humans, weight gain and health problems and diet soda consumption, are not conclusive, but in rats studies, there was a definite correlation between artificial additives in diet sodas and weight gain/health problems (even though the mechanism is still not clear) - diet sodas consumption negatively affects your metabolism, making you more prone to gaining weight, changing your hormones in unfavorable way, increasing inflammation, negatively affecting your gut microbiome, increasing cravings and appetite, increases your chances of getting a stroke, dementia, tumors of all kinds. Sodas are definitely not a healthy drink. Questions? Want me to talk about your confusions? 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/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH