Change Wired

Ketogenic diet, keto, ketosis, high fat diet - these term are used to describe the most googled diet of 2017. It’s not a new diet. It was first mentioned and used almost a century ago! Everyone these days seems to be getting into ketosis,out of ketosis or wanting to learn more about it. Why? Some benefits of properly implemented ketogenic diet include: No cravings and hunger Stable increased energy levels, no ups and downs, no crashes, no mood swings Better digestion Effortless weight loss Improved mental and physical performance Decreased inflammation and faster recovery Improved metabolism Decreased, stable blood sugar levels Reduced belly fat Stabilized hormones Helps with any autoimmune, neurogenerative, inflammatory conditions And so much more… But all of this goodness you get ONLY when you do it right. Otherwise you might just end up feeling the worst you felt in years, adding to what you already have very low energy levels and a lot of crankiness :) So how NOT to do it? 1. Eating high fat diet (75% and more calories come from fat) combined with high carbohydrate content. It’s not just about eating most of your calories from good quality fats. It’s also about not consuming excess amount of carbohydrates overall. For most people ketogenic diet means no more than 50g of carbohydrates total per day. 2. Consuming the wrong kind of carbohydrates. The carbohydrates you eat should come ideally and entirely from your non starchy and leafy green and colorful vegetables, from nuts and seeds, from avocadoes. NOT from fruits, potatoes or (the worst) simple sugars like honey or plain sugar (brown or not). The wrong carbohydrates can raise your blood sugar and kick you out of ketosis never letting your body burn fat for energy, meaning no ketosis with all the benefits, and no energy for you. 3. Eating too much protein. Especially from shakes and protein bars - those are fast proteins that can easily be converted into blood sugar, glucose, again kicking you out of ketosis. But even eating too much protein from whole foods like your favorite meats, fish or eggs will do the same. Questions? Want me to talk about your confusions? 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

Experiment, experiment, experiment - this is a short answer of course. But the truth is, until you give a few diets at least a 2-week trial, being really consistent with the rules you establish, until you experiment, you'll never know, no matter what the experts in nutrition field tell you, that's why some diets work for some people and don't work for others – there is no such thing as one-diet-fits-all. But besides that? Besides that, to learn what your perfect diet is, you got to: Educate yourself about essential nutrition requirements for your body, maybe get a consultation with a nutritionist to learn what nutrients, micro and macro, your body needs to be in your diet, and then learn about the best foods (the ones you like the most) to get those essential nutrients from. Build a sample meal plan, that works for you around those foods. Eat a lot of non-starchy green and colorful vegetables in any case, some fermented foods, fatty fish – proven by people living the longest to be the most beneficial kinds of foods you can’t skip if your goal is ultimate health, mental and physical performance, best body. Listen to the full episode to learn about other things to pay attention to, other things that matter, when trying to create a perfect-for-you diet. Questions? Want me to talk about your confusions? 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

In this episode I briefly talk about how cooking and raw food for metabolism and weight loss. Did you know that, for example, when you eat a cooked egg you absorb about 40% more protein compared to eating a raw egg? As it turns out, according to the recent evolutionary research, we homo sapiens, might have evolved as a cooking ape. Cooking our food (not only by temperature, but drying, fermenting etc.) allowed us to develop and sustain such a robust and hungry brain, that ultimately made us smarter... Anyway, to make it short: cooking makes nutrition/energy in foods more available (not talking about some temperature/storage sensitive vitamins) to our bodies, cooking makes digestion on all levels a much easier job - we get more energy from our food with less work. That's why eating more raw foods with a lot of fiber and not many calories (like salads, raw broccoli or kale etc.) makes it easier to lose weight! You make your body work hard to digest not getting much in return! And digestion is an energy consuming process! It can take up to 30% of your daily energy expenditure! That's why 100% unprocessed raw food diet works for weight loss that well. That's why diet high in processed "lazy" foods makes us fat so easy! All the energy and no work, almost instant digestion! What's the main takeaway? Eat your raw vegetables to make your digestive system work hard to lose weight easier and faster. Eat your protein from whole foods, like your meat, eggs and fish - it makes your stomach work hard too! Fats, sadly, are the easiest to digest, even the good fats. Watch them (all the oils and butters mainly, not fats in whole foods), when weight loss is the main goal. Questions? Want me to talk about your confusions? 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

3 major reasons: 1) your genetics (about 20% or less) 2) your microbiome (your gut bacteria) 3) your health (hormones, metabolic health, immune system, age etc.) 3 things you can do about it, to lose weight easier, reduce cravings, maintain a healthy weight effortlessly, get more from your exercise, have more energy: 1) Improve the quality of your diet: think quality over quantity, think nutritious FOOD (full of vitamins and minerals, fiber, essential fatty and amino acids) over supplements and worse quality of food. Think organic, local, fresh, wild, grass-fed, pasture raised, sustainable. 2) Manage your stress better using tools like meditation, focusing on what you can do in each situation instead of focusing on possible negative outcomes, being proactive and responsive to life's events instead of reactive with behaviors that don't serve you, being more present VS anxious about the future or regretting smth in the past 3) Manage the quality of your sleep by having no screen time an hour before bed and right after you wake up, by doing some relaxing before-bed routine like reading a paper book, listening to nice music, spending time with family, meditating, taking a bath. Manage the quality of your sleep by sleeping in a completely dark room: best solution is blackout curtains or at the very least really good eye mask. Have no wifi and blinking devices operational while sleeping. Questions? Want me to talk about your confusions? 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

A short summary for you guys, listen more for details if you want to build YOUR perfects abs but have been struggling with it for a while now. I used to run 10 K a day, counting calories, eating low fat diet and I never saw my abs. Now I don't run except for short sprints, I don't count calories and don't starve myself and I get to keep my 6 pack abs all year round. 1. Quality of your food matters more than the quantity of your calories. 2. You don't need to do hours of cardio to get lean and see your six pack. In fact, it can be counterproductive. 3. Consistent efforts will bring more results, even if they are not "perfect". Compared to all-out efforts combined with "recovery" periods doing nothing and often falling backwards. Questions? Want me to talk about your confusions? 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

A lot of people who I work with can't succeed on a ketogenic diet aka high fat diet (weight loss), because they still eat too many carbohydrates from healthy foods like whole grain pasta or plain whole grains, or sweet potatoes and similar foods. Even carbohydrates from avocados and nuts add up at the end of the day! For anyone, who wants to succeed on a high fat diet, I'd recommend to stay at 50 net g of carbohydrates per day total - ALL CARBOHYDRATES COUNT. ALL OF THEM. (Make sure your bacon or jerky don't have any added sugars in some form - most of them do!) Bottom line - start counting carbohydrates from ALL of your foods for weight loss phase, if you want to succeed on a high fat diet. Questions? Want me to talk about your confusions? 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'd definitely choose weight/resistance training, where I’d incorporate exercises to work on our sense of balance and coordination. This kind of training will ensure a healthy metabolism, strong bones for many years ahead, preserved and increased muscle mass and muscle strength, decreased fat mass The lean muscle mass that we all work so hard for decreases with age. If we don't add strength training to our routine then it will turn into fat. Strength training increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk. And according to latest neuroscience research lifting weight makes you a better problem-solver! Weight training to get leaner, stronger, injuries-proof, smarter for many years ahead! The second kind of training, HIIT, high intensity interval training, that can be sprints outside, stair sprints, whole body movements, jumping rope, jumping on the box anything with all-out intervals mixed with rest periods. HIIT not only preserves your muscle mass, increases bone density, burns more fat preserving more lean body mass, it also reduces cravings and appetite, that keeps you even leaner. And according to recent longevity studies it might be a fountain of youth! “As we age, our mitochondria — the “powerhouses” of the cell — stop functioning as well as they used to, leading to declines in energy level and exercise capacity. In the Mayo Clinic study, using groups of younger (18–30) and older (65–80) subjects, researchers measured the impact of three routines — high-intensity interval exercise, strength training, and a combined lower-intensity strength/cardiovascular program — on cell function, cardiovascular fitness, insulin sensitivity, and muscle mass. At the end of the 12-week study period, the interval trainers showed improvements in circulation, heart function, and lung health. However, while the younger HIIT group experienced a 49 percent increase in mitochondrial capacity — a marker of the cell’s ability to produce energy —high-intensity exercise was the only routine that boosted mitochondrial function in the older group, by an incredible 69 percent. (The older group of high-intensity exercisers also showed an improvement in insulin sensitivity, a marker of diabetes risk.) 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

Intermittent fasting (IF) turns you into a more efficient fat burning machine, since your body has to learn how to function when food, glucose in particular, is not available. IF increases insulin sensitivity of your cells making them better and more efficient energy producers and users, that also decreases the amount of fat you store. IF increases growth hormone production that in turn makes you burn fat for fuel more efficiently, makes you preserve and build more muscle mass, making you a better "hunter" of your next meal. Also, IF makes your body and muscles create more energy producing mitochondria that in the end gives you more energy for life! Want to burn the most fat and build the most muscle? Do next: Fast - Train - Eat your biggest meal 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

And NO!, it's not to burn calories to allow yourself more cookies without getting fat. Reason 1. Exercise is the most effective way to stimulate your lymphatic system, that helps the body to get rid of toxins, waste and other unwanted materials. The primary function of the lymphatic system is to transport lymph, a fluid containing infection-fighting white blood cells, throughout the body. Basically, without proper stimulated lymphatic system you gonna increase inflammation in your body (that is not a good news) because of the accumulated waste AND on top of that your immune system will be compromised leaving you vulnerable to all the pathogens you are exposed to daily. - You will be more likely to get sick and stay fat. Reason 2. Exercise stimulates your vestibular nerve, that stimulates your hypothalamus, an essential part of the human brain and is often considered the “control center” for most hormones. Its working relationship with the pituitary gland as well as the adrenal glands affects our nervous systems as well as our endocrine systems. But what does the hypothalamus do exactly? For starters, it plays a part in our calorie intake, weight regulation and body heat. I’m sure you’re starting to get the picture that, even if you weren’t already familiar with hypothalamus function, it clearly is important to human existence. - So yes, no-exercise lifestyle does make you fat, but not because you eat more calories. But you actually do eat more when you don't exercise. Are you exercising already? :) 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

Do I want to eat more when it gets colder? I do actually. Especially when it gets really cold and my body fat is low – my appetite goes a few points up for sure. Do I gain weight though? Specifically fat? Not really. How do I manage to keep my six pack through winter and holidays and even manage to get leaner? I have a few tricks up my sleeve. Trick One. I stay active. Even though very often my motivation to move more does not align with my intentions, I still move – in the gym or outside. I start tracking my activity better, because ONLY when I track how much I move (you can see my daily Wokrout Of the Day journals on Instagram), only then I can be sure, that my brain doesn’t trick me into moving less – and it would do its best to save as much energy as possible making me lazy, sending me lazy thoughts. My nutrition trick, winter-six-pack-friendly dessert recipes (chocolate mousse and hot chocolate) check out here: http://bit.ly/WinterCravingsWeightLoss 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