Change Wired

I used to give in to my cravings – I thought I needed a cheat day. I used to think I needed to work on my meditation and listen to some more Tony Robbins to boost my motivation and set my mind right. I used to think I needed to reduce my training and take a few days off before I can see any progress. I used to think I needed to make my diet even “cleaner” to break through my weight loss plateaus. ….. The solution, as it turns out, is much simpler and easier and elegant, and yet, most of us would rather work harder, train harder, diet harder, curse our “lazy” self that can’t push harder, we’d rather make our life even more demanding and stressful, than allow ourselves to use this simple life and performance “hack”. That can fix it all in a matter of a couple of days with no work at all. Don’t believe me? Try it! Break through training and weight loss plateaus Get rid of water retention Boost your motivation and creativity Boost your energy Get rid of cravings and never-ending hunger Boost your immune system … TUNE IN!!! 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, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Women do not get bulky because we train too much.We get bulky because we start eating too damn much!I’ve been training since I was 13 in the gym lifting progressively heavier – my max dumbbell shoulder press at the moment is 27.5 LB for example, and squats 25 KG + 50 LB and I still don’t get bulky getting leaner, stronger and tighter instead.Why?Because I watch what I eat and adjust my diet according to the results I see in the mirror and the direction I want to go.Women have just a fraction of men’s amount of testosterone (the hormone in charge of muscle-building ability of our body), 1/16th approx. The only women who bulk up are the professional competitors taking hormones externally through injections and taking other anabolic hormones.Long story short – the only way you can bulk up is to train hard and eat too much. And that bulking up will not be muscle but mostly fat. So forget about tight-toned look, when you start training hard without controlling your food consumption.Train hard. Follow a meal plan. Measure your results. Adjust your diet. Keep training hard.Questions? Want me to talk about your confusions?SHOOT ME AN EMAIL: Angela@CreateYourself.TodayWant to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking?SUBSCRIBE - bitly.com/LeanPeopleNewsletterText 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 today’s episode of A Better Self Daily show with fascinating scientist and great entrepreneur Dr. Jason McKeown MD to learn why you should care about things like neuroscience, vestibular nerve and your hypothalamus, if you want to turn your body and mind into your weight loss allies, not enemies.Jason is a Bachelor of Medicine, Bachelor of Surgery and Bachelor of Obstetrics from Queen's University, Belfast. He is a member of the Association of British Neurologists and the Royal College of Emergency Medicine and is a Visiting Scholar at the UCSD Center for Brain & Cognition. In 2015, Jason was invited onto the Propel Programme by InvestNI – a business accelerator aimed at "high caliber entrepreneurs who have the passion and energy to succeed on the international stage." Upon his completion of the program, Neurovalens (Modius Wearable) was awarded Company of the Year 2015. Jason enjoys electronics and technology and is very proactive in the health & fitness community.Modius is a groundbreaking Careable TechnologyTM product from Californian health tech company Neurovalens. It can help you get lean and stay lean. It is a non-invasive, drug-free device that activates the vestibular system and helps you achieve a leaner body when used in conjunction with a healthy diet and appropriate levels of exercise.https://www.modiushealth.comWith Dr. Jason McKeown we will talk about:Why our body and brain resists your weight loss plans and effortsWhy it’s so hard for us to lose weight and maintain weightWhy dieting doesn’t work for so many of us long-term and why we tend to get back to our “normal” weightWhat we can do to lose weight and maintain weight easier, using a bit of help from technology and neuroscienceWhat is the best proven strategy to lose weight permanentlyWhat might be the best exercise for weight loss, according to neuroscience and micro-gravity research from NasaAnd so much more!TUNE IN for this fascinating conversation to turn your body and mind into your weight loss allies, not enemies.And till next time – live as A Better Self Daily.Created by Angela Shurina and http://www.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

You can’t reach your goal by following “just eat healthy” principle. In fact, you can’t reach ANY of your exact goals by following ANY general principle. You need details. You need a plan. You need a strategy. You need to measure the progress AND your strategy. You MUST have your SMART goals. And the strategy MUST be SMART too! Specific: Goals should be simplistically written and clearly define what you are going to do. I need to have 11% body fat. Measurable: Goals should be measurable so that you have tangible evidence that you have accomplished the Goal. Define the method to measure my body fat. Measure it consistently. ... What about avocados? Nuts and seeds? Great food, but you can’t eat a pound of cashews every day and expect to lose weight, even though technically you are low carb and whole foods, sugar and grain free. ... Eating once a day intermittent fasting? Seems like no-lose strategy for sure! It’s so great for cell metabolism and longevity, and you will certainly lose weight eating once a day, won’t you? Not if you eat junk foods, covering thousands of calories with processed foods in one meal spiking your blood sugar like crazy. Not if you eat bags of fruits and nuts in one seating never looking deeper into satisfying your key nutritional needs like omega 3 fatty acids or B12. Heck, my sister used to eat every other day, once a day, eating all the junk she ever wanted – that was when she looked and felt the worst in her entire life! Do you see what I’m saying?! Full Blog: http://www.createyourself.today 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/LeanPeopleNewsletterText 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

Did you know, that … “Drinking coffee first thing in the morning does not wake you up, make you alert, or give you an energy boost. All it does, according to science, is raise your tolerance for caffeine so that you need to drink more and more of it to feel any effects at all. When you are about to wake up, your body releases stimulants to get your juices flowing and your heart pumping: a brew of hormones including insulin, adrenaline, and cortisol. Like most of our organs and glands, the adrenal gland (producer of adrenaline and cortisol) has a biological clock of its own. It carefully maintains the cortisol rhythm, a few cycles of releasing and suppressing the fight-or-flight hormone over the course of the day. • If you drink coffee when cortisol level is high, the effects are nonexistent. Compared to cortisol, caffeine is weak tea. The only thing coffee does for you within two hours of waking is to increase your tolerance for caffeine. • If you drink coffee when cortisol level is low, caffeine gently nudges your adrenals to give you a hit of adrenaline, and you will feel more awake and alert. Scientific research and bio-time have provided a very clear schedule for coffee breaks to coincide with cortisol level dips.” THE WORST TIME TO HAVE COFFEE Within two hours of waking. Within six hours of bedtime, especially if you have sleep problems and lots of stress THE BEST TIME TO HAVE COFFEE After two hours of waking. Between 2-3 PM. Especially before you afternoon nap to wake up extra focused, alert and ready to rock the world!!! 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/LeanPeopleNewsletterText 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

When you eat more protein than your body needs to replace and repair body parts, excess protein is largely converted into glucose and burned as fuel. AND highly processed protein, that we get in the form of powder, is turned into glucose, especially if there is enough protein already in our food, it is turned into glucose or blood sugar really easy, since the body has to do almost no work to digest that protein. That protein can easily contribute to spikes in blood sugar (especially if your protein powder has any kind of added sugar) and blood sugar spikes contribute to resistance to weight loss and fat gain especially in your belly area. Listen to the full episode to learn more about how protein powder contributes to less health, less energy and more fat on your body. 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/LeanPeopleNewsletterText 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

Resistant Starch. By boiling your favorite starch foods like potatoes, pasta and rice, cooling them in the fridge and re-heating them before eating, we can increase the amount of resistant starch in those foods by about 50%. Keeping blood sugar levels and calories we absorb lower as much as 50%. Keeping blood sugar levels down is one of the major tools for effective weight loss (all the effective low carb diets), especially belly fat loss. Resistant starch is a type of starch that resists digestion and processed by our gut bacteria, that love that resistant starch turning it into known anti-inflammatory substance called butyrate. 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/LeanPeopleNewsletterText 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

Forget about carbs or calories. Have you thought about your Iodine or Magnesium lately? 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/LeanPeopleNewsletterText 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

The champions are: Olive oil, oily fish like sardines, mackerel, herring, salmon, grass-fed meat (2-3 times a week), eggs Cocoa (preferably in sugar free chocolate or cacao beans), tea, coffee, red wine (not too often and no more than a glass, with as little alcohol as possible) and other polyphenol rich foods Turmeric, that seems to be a real champion, when it comes to control of a good atmosphere of your gut neighborhood – it inhibits growth of bad-behaving guys, bacteria, parasites and fungi, reducing depression, anxiety and even things like eczema and asthma Fiber-rich vegetables, nuts, seeds, fruits and grains (you want to eat as little as possible sweet fruits and none of the processed grains to avoid blood sugar spikes). Especially great and absolutely necessary to feed your good tenants are foods rich in prebiotic fiber and inulin – onions, leeks and garlic, chicory, dandelion greens, Jerusalem artichokes, asparagus, bananas (the greener the better for greater resistant starch content, that is also found in potato starch and cooked-chilled-re-heated potatoes and pasta). Seaweed is a champion too, having as additional bonus omega-3 essential fatty acids, reducing inflammation and increasing insulin sensitivity (allowing us to metabolize sugar more efficiently, using it for energy in our cells instead of storing it as fat). And of course you must have heard about probiotic-rich foods, foods that bring new and more of good tenants to your gut, since a lot of them tend to leave (die off) pretty quickly, especially if we don’t treat them well, killing them off with unfavorable foods and lifestyle choices. The most amazing probiotic-rich foods, that by the way work times better than ANY supplement, are sauerkraut and kimchi, cheeses (the smellier the better), and yogurts (no sugar of course). Besides that, to take care of your gut friends, you want to exercise (not too much), fast or intermittent fast (not eating for 12 hours and more, or reducing your calories to 500 or so a day, once or twice a week), sleep well, keep your window open and get dirty often. More details are on http://www.createyourself.today 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/LeanPeopleNewsletterText 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, your genes, your gene expression affects how lean you are or how easy you put on weight. No, you can't change your genes BUT you can change what genes are turned on and off by changing your lifestyle - your diet, your exercise routine, your sleep, your stress levels, your relationships etc. Special attention future MOTHERS! Your lifestyle, your diet choices, your nutrition affect how lean or obese your kids will be! *Hunger Winter Netherlands 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/LeanPeopleNewsletterText 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