Change Wired

Learn how to crave the good-for-you things, like exercise, instead of a cookie, ice-cream or Netflix binge-watching. The brain is a tool, that unfortunately most of us never learn how to use. Neuroscience gives us many tools to make our brain work FOR us instead of AGAINST us and our best intentions. Learn to crave exercise today! And get you BEST BODY EVER! 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

Want to lose weight? Get fitter? Start waking up early? Start meditating? Stop eating sugar? … If you want to change ANYTHING about yourself, about your behavior, if you want to change any habits, quit something and start something new, you got to understand one simple thing about your brain – your brain will move you towards, one way or the other, towards whatever you are thinking of the most. Your brain does not understand grammar rules and negatives. Your brain does not understand bad or good emotions. The ONLY thing your brain understands – whatever image, thought (when emotionally charged effect is amplified), action, behavior you think of the most, that’s what you gonna get. End of story. Want to quit sugar? But failing all the time ending up eating that cookie, chocolate or ice-cream again? It’s probably because one way or the other you are always thinking – I got to quit sugar, I got to stop eating cookies, I got to quit chocolate blah blah blah … Your brain hears only one thing – cookies, sugar, ice-cream, chocolate. Your brain doesn’t understand the grammar or negatives. You got to focus COMPLETELY and ENTIRELY on a new behavior. Eating salad every day and lots of vegetables. Cooking healthy desserts. Finding new health food stores to shop for all the healthy stuff. Reading books on a new sexy diet. Connecting with your friends who are into healthy eating constantly talking about quinoa… You got the idea. Want to change something about yourself and your behavior? Think about ONLY where you want to go, what you want to become, what you want to do – visualize it, smell it, taste it… The more you think about it, the faster you’ll become that. 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

Listen to today’s episode to learn why so many people always feel hungry, why so many people have cravings all the time, why people are never satisfied with food wanting more, why we have to consciously limit our food all the time, why we can’t easily stick with a healthy meal plan…Listen to learn how to fix your never ending hunger and cravings.Shoot me email to Angela@createyourself.today to fix your daily essential nutrition.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/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

These are tried and proven personally and professionally methods I use when people are interested in weight loss without counting calories, portions, fats and carbohydrates.Depending where you start you might try 3 of them together. But for most people who are new to weight loss and healthy habits, or been trying unsuccessfully lots of diets, yo-yo weight loss-weight gain strategy, for most people I recommend implementing one level, sticking with it until it becomes second nature and you continue seeing weight loss results happening, for 1-3 month usually. Then you implement and master the next one. Then the next one. You’ll see progressively better results each time. This is an amazing way to change your lifestyle long-term – and that’s ideally what weight loss should be about, permanent and long-term lifestyle change.Level 1: No sugar or sweeteners (except Stevia and similar), no juices, no grains and beans (of any kind in any form), no dairy, no starchy vegetables like potatoes. – This level will give you the most results the fastest.Eat lots of non-starchy vegetables, meat and fish, nuts and seeds (no peanuts, dry-roasted), some fruits here and there (only fresh). Level 2: No liquid calories (smoothies, oils, butters etc.), no snacking, 2-3 meals a day.Level 3: Add training. Strength training 2-3 times a week. I suggest lower-upper body, whole body split. HIIT training 2 times a week.More about this type of dieting and training read on CreateYourself.Today today and over the next few days.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/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

Guys, boys and girls, understand one simple thing, if you want to succeed in your healthy eating habits, in your weight loss and fitness transformation, understand one simple thing – most of the food on the shelves of the supermarket, 99% of it, is not suited for your long term consumption, I’m talking about packaged food of course, or I’d better say food products, products that have labels, names and require ingredient lists. You got to stop looking at the front of the box or package, you got to stop paying attention to ANY claims on the cover and you need to get obsessed about one thing and one thing only – ingredient list. Food packaging is NOT designed to inform or educate you, to keep you healthy and lean, to give you energy boost or enrich your life with vitamins. Food packaging is designed for one purpose and one purpose only. ANY PRODUCT tries you to sell stuff first and foremost – don’t ever have illusions about that part. Start reading ingredients. Educate yourself about ingredients. Read books. Read my blog. Ask me Angela@CreateYourself.Today Ask other people you trust. 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

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