Fitness & Wellness

Plant Based Lifestyle

Plant Based Lifestyle

If you live in Irvine, CA, you may already have sampled “the Impossible Burger” or “Beyond Meat.” These new fast foods are indications that a plant based lifestyle is becoming more popular. Exactly what is a plant-based diet? It focuses on whole-foods, those closest to their natural state. It limits or completely avoids animal products. It includes a wide variety of legumes, whole grains, fruit, vegetables, nuts and seeds. There are few refined foods, such as those that contain white flour, processed oil and extra sugar. While not all plant based diets are vegetarian or vegan, all vegetarian and vegan diets are plant based.

Just because it’s made from a plant doesn’t make it healthy.

I recently saw something that made me question what the American diet has become. It was deep-fried breaded sweet corn and a side dish of melted butter to drizzle over it. That’s definitely not a healthy route or in the spirit of plant-based. Corn is a starchy food, and while it can be a small part of the diet. Just like any type of diet, you need a variety of fruits and vegetables in a plant based diet. It should contain green leafy vegetables, plus vegetables of many different colors. Each color provides different micronutrients and phytonutrients that your body requires. You also need a good source of protein, such as lentils, beans or nuts. The key to a healthy plant based diet includes variety and whole foods—-food that is closest to its natural state.

A plant based diet can help you lose weight.

America is fighting a losing battle and that battle is with obesity and losing. A plant based diet can be ammunition in the battle to help take weight off and prevent it from returning. Plant-based diets are higher in fiber and exclude processed food, which goes a long way in helping you shed weight. There are now many studies that show that people on plant-based diets lose more weight than those who are simply cutting calories with non-vegetarian diets.

There are other health benefits to a plant-based diet.

Besides benefiting weight loss, the rich mix of vegetables, fruits, nuts and whole-grains prove beneficial for heart health. It significantly lowers the risk for heart disease, but including sugary drinks like colas, fruit juice or refined grain reduced the benefits it offered. It also lowered the risk for several types of cancer, including gastrointestinal cancer. It also helps prevent cognitive decline and Alzheimer’s.

  • If you have diabetes, a plant-based lifestyle can help manage your diabetes. If you don’t it helps lower the risk of developing it by as much as 34%.
  • While processing can be bad, frozen and canned vegetables without additives are healthy alternatives.
  • A plant based diet includes fruits, vegetables, healthy fat from avocados, coconut or olive oil, legumes, seeds, nuts and nut butters, plant based milk, spices and herbs, plant-based protein and coffee, tea or water.
  • Not all plant-based diets are vegan or vegetarian. Some animal products can supplement it. It can include eggs, poultry, seafood, beef, pork and organic dairy products—preferably from grass fed cows.

For more information, contact us today at Next Level Fitness

New Year Detox

New Year Detox

Whether you’re worried about all the toxins you consumed over the holidays, considering all the processed food you ate or just want to rid your body of that bloated feeling, a detox might be in order. However, you also need to make sure that what you’re detoxing with is also a healthy option, unlike the lemonade or cabbage soup detox, you can cleanse your system and get healthier in the process. Always check with your health care professional first to ensure it won’t interfere with medication or exacerbate existing health issues.

A detox may start with a fast, intermittent fasting or a liquid diet for a few days.

While some detox diets start with excluding all calories for a few days and sipping on water or tea, most start with a low calorie liquid diet and intermittent fasting. Intermittent fasting can be anything from skipping eating for a day to eating all meals in an eight hour time frame with the balance of the day, 16 hours, without eating. There’s been a lot of animal studies on intermittent fasting and it’s been found to keep rats younger looking and healthier. The first day or two is often devoted to the cleansing portion of a detox.

What else is part of a detox?

Often people give up caffeine and eliminate alcohol and nicotine as part of the detox restrictions. After the initial cleansing phase, often meat is restricted and bland foods, such as brown rice, is part of the detox diet. Sugar is never part of a detox diet, neither is processed food. Some people include herbal teas to stimulate the colon or a colon cleanse, while others include foods with beneficial bacteria to repopulate the friendly bacteria in the system.

Detox diets contain a lot of fiber.

Brown rice, fresh steamed vegetables, fruit and broth are introduced into the diet after the cleansing phase, which normally lasts a couple of days. Foods that aren’t included in this phase are meat, sugar, eggs, wheat and processed foods. In fact, in many cases, people opt to restrict the intake of sugar, wheat and processed food indefinitely.

  • Detox diets, particularly those that involve intermittent fasting, can prove beneficial according to many studies. While the increased consumption of liquids help remove water soluble chemicals, it doesn’t help remove fat soluble ones, which is the most frequent kind. Only weight loss can do that.
  • The raw vegetables in the detox diet can help remove toxins from the liver via their fiber, which also adds bulk to the stool and keep the body elimination system running smoothly.
  • You should consume water frequently on a detox diet, which is a healthy option even when you’re not detoxing. The use of laxative teas and colonics are not recommended. Neither are longer detox diets.
  • The healthiest detox diet is one that includes increasing hydration, a higher consumption of fresh fruits and vegetables and low in alcohol, caffeine, sugar and processed foods.

For more information, contact us today at Next Level Fitness

Tips For Fitness Newbies

Tips For Fitness Newbies

If you’ve managed to fill up the day every time you’ve considered starting a workout program, you have to wonder why you keep procrastinating. Whether you’ve never worked out or it’s been a while, finding ways to avoid starting is a common problem. The first of the tips for fitness newbies is just do it! Don’t overthink it. Put a time in your schedule specifically for working out. Whether you’re going to start by coming to the gym and starting a program or start more slowly with a walking program, do something!

Judging how much you can do and how hard to workout is tough.

Some people will be surprised at how much they can do, while others new to exercise or who haven’t worked out for a while, will be surprised at how quickly they tire or their lack of strength. If you haven’t worked out for a while or ever worked out, get help from someone who can judge your fitness level. I highly recommend using a personal trainer for a while. The trainer will make sure you work your hardest without overdoing.

Be consistent.

Working out sporadically won’t give you the results you want. A consistent effort is what you need, with a workout schedule. If you don’t have a workout scheduled at the same time each day, you’ll be surprised at how hard it is to maintain your workout schedule. Whether you do it the first thing in the morning, over your lunch hour or after work, making exercise a habit is important. It makes you feel like something is missing when you don’t do it.

Don’t forget to eat healthy.

You can’t out-exercise a bad diet. If you workout for an hour and then gorge yourself on junk food, not only will you gain weight, but you won’t have the nutrients to build muscles and remain healthy. You’ll find that not only does the workout make you feel great, but the healthy eating adds to it. If weight loss is a goal, you have to change bad eating habits that put on weight in the first place.

  • Don’t try to push yourself beyond your limit if it means your form suffers. Having the proper form or each exercise provides more benefits and helps prevent injury.
  • Make sure you warm up and cool down every time you workout. Warming up can help prevent injury and cooling down helps prevent blood pooling that can cause dizziness.
  • Make sure part of your workout program includes things you enjoy. Rock climbing, dancing, hiking and swimming are a few examples of ways to exercise that can be fun. It makes it easier to stick with your workout program.
  • Set goals and track your progress. Your goals should include clearly defined objectives, ways to measure success and a time frame. Winners keep score.

For more information, contact us today at Next Level Fitness

Eating Healthy Helps You Lose Weight, While You Boost Your Memory

Eating Healthy Helps You Lose Weight, While You Boost Your Memory

Part of any fitness program is eating healthy. Healthy eating can help you lose weight, improve your metabolism and even help build muscle tissue. What most people don’t realize is that it also can aid cognitive thinking and boost your memory. Improved memory and cognitive thinking is important no matter what your job or station in life. A healthy diet is especially important to help maintain brain functioning at both ends of the age spectrum, children and seniors.

Brain food includes spices.

Gingko biloba is one herbal supplement people have taken to boost memory, but there are common herbs and spices that you can use in cooking every day. Turmeric contains curcumin, which has been known to help reduce inflammation, making it important in preventing Alzheimer’s, as well as arthritis, diabetes and even cancer. Black pepper also boosts brain functioning, while boosting the effects of turmeric. Just smelling cinnamon has been proven to increase cognitive functioning, while adding as little as a half teaspoon a day to your diet provides enough of this superfood to protect your brain.

Fish that contain Omega3 fatty acids boost your brain power.

Fatty fish like salmon are not only good for weight loss and a healthy diet, they’re good for your brain. The fat they contain is important for the brain, since it’s about 60% fat, with half of that fat being omega-3 fatty acids. Fatty fish provide the building blocks and eating adequate amounts of omega-3 fatty acids has been shown to slow mental decline and Alzheimer’s. Studies show that an imbalance of omega-6 to omega-3 where there’s too little omega-3 leads to depression and aggression problems. It not only boosts memory and brain functioning, it improves your mood, too.

You’ll get plenty of brain food when you eat healthy.

The B vitamins help nerve and brain functioning, while also enhancing your mood. Foods like whole grains, eggs, dairy, meat, seeds, nuts, dark leafy vegetables and fruits are high in B vitamins. In fact, Eggs are particularly high in choline, grouped in the vitamin B complex. It’s known as a real memory booster. Nuts from trees aid in cognitive functioning and reduce the risk of brain damage. Walnuts are the best types of nuts for the brain. Fruits and vegetables with orange or red coloring are high in vitamin C, which also helps protect the brain.

  • Caffeine, whether from coffee or tea, can improve your concentration and boost your mood. Green tea helps protect the brain and also aids memory. Don’t forget to drink water also. Even slight dehydration can affect your mental powers.
  • Inflammation not only causes serious diseases like cancer and heart disease, it’s also linked to dementia and Alzheimer’s. Any food that’s anti-inflammatory, such as broccoli, can provide that protection.
  • If you want a sweet treat, a small square of dark chocolate can improve your memory and mood. Dark chocolate contains flavonoids that help the brain.
  • You’ll get maximum benefits when you snack on food like blueberries or pumpkin seeds. Pumpkin seeds contain minerals like magnesium, copper, iron and zinc that help the brain and blueberries are a powerful antioxidant.

For more information, contact us today at Next Level Fitness

Get Back On Track After The Holidays

Get Back On Track After The Holidays

From the end of November to the end of the year, there’s a bounty of sweets to tempt you and too many activities that take away from your workout schedule. It’s a new year now and time to get back on track and if you haven’t started a fitness program, time to start one. People in Irvine, CA who get back into the habit in January are glad they did. Not only does it help them stay fit and lose weight, it also helps lift those after holiday blues.

You control the type of year it will be.

Whether you’re going to have a year of regret or one of victory is your decision. It takes focus and determination, which eventually turns into habit. Even if you ate an entire tin of cookies or cleaned your plate several times at one meal during the holidays, it’s a new day and time for you to take charge. Start by focusing on cleaning up your eating habits. It’s going to be tough, especially since a lot of holiday food is loaded with sugar. Start by planning menus and making food ahead for the week, including snacks, so you won’t be tempted to sneak those sugary treats into the grocery cart or be tempted to get carryout on the way home.

While you’re focusing on planning meals, don’t forget to add exercise to your schedule.

It’s easy to skip a workout when you haven’t put it in your schedule. There never seems to be enough time in the day to do it. That’s why adding it to your daily schedule and making it an appointment with the gym is so important. Just like scheduling your workout, scheduling your meals and eating at a specific time can help, too. Try to maintain continuity throughout the week, even on the weekend. It will help get you into a routine.

If you’re getting back in the groove, don’t try to pick up where you left off.

The older you are, the quicker your body loses muscle tissue. If it’s been a month or so since your last workout, you’ll be surprised at how much strength and endurance you’ve lost. Ease into the first few workouts, doing less than you did before you quit for the holidays. You’ll save yourself the potential of injury and the super sore muscles that can cause you to skip your next workout. You’ll be able to get back to your workout within a few weeks without injury.

  • Don’t forget to get adequate sleep. You may have skipped critical hours of sleep during the holidays. Not only does that affect your energy, studies show that lack of sleep can cause you to gain weight.
  • Don’t forget to drink plenty of water. It’s tougher to drink water during the winter months, but you can still get dehydrated during the winter months. Make sure you drink 8-eight ounces of water a day.
  • Don’t just rely on the gym for exercise. Have fun with the family or exercise when you’re watching TV. Going out dancing and taking walks add to your workout schedule.
  • When you get back to the gym or start a fitness program, you’ll realize just how great it feels to burn off the stress of the day with a program of exercise.

For more information, contact us today at Next Level Fitness

Don't Wait For The New Year To Start It Right

Don’t Wait For The New Year To Start It Right

Most people make resolutions for the new year, but often find them way too ambitious to achieve. Rather than waiting and starting with a list that’s long and intimidating, don’t wait for the new year to make a change, start it right away. Living a healthy lifestyle begins with a small step. Why wait to start when you can create some healthy habits that will also help you through the holiday season.

Just keep moving.

Exercise is important and you can get more by making a few changes. When you’re out shopping or doing the chores at home, make that time an exercise time. You won’t be using precious time. In fact, you’ll probably get tasks done faster. Circling the parking lot when you’re shopping will help you find the best parking spot, but it burns extra fuel and doesn’t give you an opportunity for extra exercise. Park in the first spot you find and walk a little further, making it a brisker pace in the process. Don’t wait for elevators, take the stairs and when you walk somewhere, make it at a fast pace.

Start switching to a healthier diet.

The holidays are definitely not a time to start a diet. Luckily, eating healthy isn’t dieting. Start by planning healthy snacks to prevent overdosing on all those sweet treats you associate with holiday time. Rather than gorging on special holiday treats, freeze them and munch on one a week throughout the year. Knowing you’ll have some for later will diminish your desire to eat them all now. Plan healthy meals and make them ahead for a whole week, so you won’t have to stop for a quick drive through meal during the week.

Make holiday dinners healthier.

Sure, everyone eats way too much on the holidays, but what if the food you brought was high in nutrition and taste, yet still low in calories. Overindulging in that case isn’t as much of a problem. Slim down some of the favorites by making substitutions, such as wild or brown rice for white rice. Even appetizers can be healthier by making recipes like eggplant ricotta appetizers or an avocado-feta dip.

  • Get plenty of sleep. Studies show that lack of sleep boosts the hunger hormone, ghrelin and diminishes the one that leaves you full, leptin.
  • Carry a bottle of water with you. It may be winter and the holidays, but staying hydrated is important. If you find yourself dragging, try a bottle or glass of water and you may find that’s all you needed. Mild dehydration makes you tired.
  • If you can’t start a program of regular exercise at the gym, try walking. You can break up the walks to ten minutes each and do them throughout the day.
  • Give yourself a gift of good health. Whether you include it on your wish list or give yourself a gift, you’ll find a few sessions with a personal trainer can get your fitness program off to a great start. Next Level Fitness even offers the first session free.

For more information, contact us today at Next Level Fitness!

Tips To Keep Your Holidays Happy And Healthy

Tips To Keep Your Holidays Happy And Healthy

Whether you feel like hiding in the closet when holidays roll around or simply love the holidays, but find you can’t seem to keep up with all the demands, it’s time to make changes. You can keep your holidays happy and healthy in Irvine, CA, by planning ahead, taking time for yourself and focusing on what’s really important in your life. That’s easier to say than to do. After all, where do you find time for yourself when there are so many tugs on your time, making it impossible to keep up the pace.

Prioritizing is the key.

For most people, family comes first. After all, that’s what the holidays are all about, family. Jobs and paying bills are the next priority. Beyond that, you need to identify not only which ones tasks are more important, but also which ones need to be done immediately. If you can delay it, do that. If you can delete it, of course that’s the thing to do. Don’t forget, you can also delegate some of the responsibility or combine it with another priority and do it. An example of that would be to spend some great family time baking cookies together for the holidays.

Taking care of your family means taking care of yourself.

If you’re not at peak health or stressed out, getting everything done is even more difficult. Stress comes in many forms, but it’s always there waiting for you. Learn some meditation or deep breathing techniques to help lower the stress levels in minutes. Sometimes, even that won’t help, so burning off those hormones of stress is the next action. Make sure that your priority list includes a program of regular exercise. You’ll feel energized, less stressed and get more done when you stick with your program of exercise.

Eating healthy is easier when you plan ahead.

Sure it’s a time for sugar cookies and Christmas treats, but that doesn’t mean you can’t make meals healthier. Take an hour midweek and check out what’s on sale at the grocery. Create a week’s menus, including snacks. Make a shopping list and a family night of shopping on Friday. On the weekend, make all the meals for the week. Make extra and freeze some for the weeks ahead. Keep snacks and meals healthy. If you happen to eat a few treats during the week, it’s okay. Most of your meals will be super healthy and you’re allowed a few treats occasionally.

  • If you don’t have a program of exercise, wing it. Walking more briskly, parking further from the door at the mall and spending less time circling or playing a game with the kids to zoom through chores can be a great start.
  • Even if your day is full, don’t burn the midnight oil. Get adequate sleep. Not only will it keep you alert throughout the day and be heart healthy, you’ll also be less tempted to overeat. Lack of sleep increases the hunger hormone and reduces the hormone that makes you feel full.
  • When you’re planning your day, keep an hour or two open, just in case things take longer. Have a few must do—but not necessarily today—items at the side that can be done if you find you have extra time.
  • Plan something active for the whole family. Everyone, especially kids, will be glad to have an activity where they can run, make noise and get rid of the stress.

For more information, contact us today at Next Level Fitness!

Healthy Eating Made Simple

Healthy Eating Made Simple

Never use the excuse that you can’t eat healthy because it’s too hard, especially when you have this guide that makes healthy eating made simple. The first, and simplest, rule to remember, but not the easiest to follow, is to cut out added sugar. Cutting out sugar is tough for two reasons. First, it’s in almost everything. The next time you grab the catsup for your fries, check the ingredients. You’ll notice the high fructose corn syrup—a type of sugar—is high on the list. The easiest way to avoid it is to eat more whole foods, where you control the ingredients.

The second reason cutting sugar is tough is that it’s addictive.

You’ll see loads of recipes comparing sugary confections to crack cocaine and while it’s meant to indicate the dish is delicious and maybe even addictive, it’s also somewhat true if it’s loaded with sugar. Sugar triggers the brain’s reward system, similar to cocaine, amphetamines and even nicotine. It causes dopamine to be released, which acts like a reward for the body and makes you crave sugar even more! Start by cutting out sugar first, checking labels to ensure there’s no added sugar and stick with it for a few months before you move to the next step.

Include more fruits and vegetables in your meals.

Make you table a rainbow of colors with fruits and vegetables providing that beauty. Green beans, red cabbage, orange carrots and a red apple will add to your good health and provide a wide range of nutrients. Each color represents different nutrients or phytonutrients like anthocyanins in purple, blue or red fruits or vegetables. Eating a rainbow of color provides a wide variety of antioxidants, minerals, vitamins and phytochemicals based on their own color.

Remember what you drink makes a big difference, too.

No matter how healthy you eat, what you drink makes a difference. If you’re abstaining from sugar and sticking with whole foods, but have a soft drink, such as a cola, with every meal, you’ll not only be adding empty calories, you’ll be adding loads of sugar. Soft drinks are nothing more than flavored sugar water. Stick with low or no calorie options like water, herbal tea or green tea.

  • Don’t grab a diet cola or soft drink, thinking you’ll be saving calories and it’s better for your health. It saves calories, but may be more unhealthy. In fact, one study showed that people who drank diet colas put on visceral fat. Visceral fat is belly fat, the most dangerous type and adds to your waistline.
  • Have healthy snacks available. If you’re a midday muncher, having a healthy snack ready and waiting can make a huge difference. It helps you stick with healthy eating and fills you up, not out.
  • Don’t fall for the low fat versions. It’s healthy to eat some fat. It fills you up and helps reduce calorie intake. Low fat options don’t do that and often contain added sugar to make them taste better.
  • Make smarter decisions and substitutions. Substituting brown rice for white rice or Greek yogurt for sour cream on your potatoes is just a start. Our personal trainers at Next Level Fitness can help you with more aids to make healthy eating easier. Try our first time free trial workout for more help.

For more information, contact us today at Next Level Fitness!

Sugar Consumption And Metabolic Disease

Sugar Consumption And Metabolic Disease

You’ve been told for ages that eating fat will definitely make you sick, but unfortunately, the mega study that supported that was paid for by the sugar industry. The truth is that sugar consumption, rather than fat consumption is more lethal to your health. It can cause metabolic disease and the most common form of metabolic disease is diabetes. Eating excess sugar can cause metabolic syndrome. That syndrome includes insulin resistance, the precursor to type II diabetes. It also leads to obesity including visceral fat—abdominal fat, high cholesterol, inflammation and high blood pressure.

Eating sugary products promotes sugar hunger.

Sugar is addictive. It gives you a high, like an opioid and raises your energy level as your blood sugar spikes. Unfortunately, with each spike, there comes a dangerous and sudden drop. That’s when you’re starved for more sugar. It can even be worse if the sugar you’re eating is in the form of HFCS—high fructose corn syrup—which causes leptin resistance. Leptin is the hormone that tells your brain that you’re full. In other words, it takes higher and higher amounts of the hormone to feel full, so you continue to eat, even past that feeling of bloating.

A diet that’s high in added sugar leads to insulin resistance.

Insulin resistance is the diabetes precursor and it comes from eating too much sugar, too frequently. Not only does it add weight, where the weight is distributed is important. It packs on around the mid-section and on the abdomen, where it crowds internal organs. When your body gets continuous rushes of sugar, it sends out more and more insulin. The cells fail to pick up the message of sugar in the bloodstream eventually and fail to grab the glucose for energy. Eventually, it becomes full blown diabetes.

High consumption of sugar can cause non-alcoholic fatty tissue liver disease.

Not only does the pancreas have to work hard when there’s too much sugar, the liver does, too. That’s doubly true if the type of sugar is fructose. It causes the liver to suffer from stress and inflammation, while allowing fat to accumulate. It’s the leading cause of non-alcoholic fatty liver disease. Studies of fatty liver disease show that people who consume more soft drinks tend to have this condition more than people who don’t.

  • Eating too much sugar is about more than just metabolic disease. It can increase blood pressure and may be just as much of a culprit as salt.
  • How much sugar should you consume. The AHA— American Heart Association—suggests that women should have less than 6-tsp and men have 9-tsp of added sugar a day.
  • It’s harder to identify added sugar in processed foods, rather than those you make yourself. You have to read the labels and look for words like cane juice, dextrose, beet sugar and fructose. There’s a lot of names for sugar and if they’re high on the list of ingredients or there are several sugar synonyms, don’t eat it.
  • Sugar consumption can cause other problems, such as gall stones, varicose veins and even affect your eyesight or cause premature aging by stimulating the production of advanced glycation end products—AGEs—that attack collagen and elastin, necessary to keep skin looking younger.

For more information, contact us today at Next Level Fitness

How To Do Intermittent Fasting Successfully

How To Do Intermittent Fasting Successfully

If you haven’t heard of intermittent fasting before and think it’s new, be prepared to be surprised. There have been studies that date back a few centuries. One scientific study conducted on rats in the 1940s showed that intermittent fasting could prolong life. It kept the fasting rat looking younger and free of some of the diseases rats face as they aged. Great religious leaders have fasted for both body and spirit, so it does come with a history. However, intermittent fasting is different from the traditional fasting of the ancients. It’s all about when you eat.

Fasting and intermittent fasting are different, but there are also different types of intermittent fasting.

Fasting is often over longer time periods. It might be a weekend or week-long fast, where only water is consumed. Intermittent fasting occurs over hours. It’s based on eating cycles and fasting cycles of hours, not days. Some people find that if they contain their food consumption to an eight hour period each day and fast for 16 hours, it’s easier to do. Some people find that limiting their food intake to the hours of 8am-4pm or 9am-5pm. Some people approach fasting to restricting caloric intake every other day. Other patterns have the person eating normally for five days, separated by two days of eating an extremely calorie-restricted diet of 200 to 300 calories a day or nothing at all for another version.

Find the type of intermittent fasting that works best for you.

Some people find that scheduling their meals and limiting eating to eight to ten hours of each day is the easiest for them to use. Remember, you still have to eat healthy. Intermittent fasting doesn’t mean that when you eat you fill up on candy, cookies and ice cream. Work schedules can interfere with that, so using the alternatives of either calorie restriction every other day, whether simply lowering them, severely restricting them or cutting out food entirely. It all takes planning and can be tough over the weekend, so make sure you consider social functions you have planned.

Fasting occasionally does offer a great many benefits.

How could fasting make you look younger? When you fast, your body starts a process of cellular repair called autophagy. It uses cells that aren’t functioning right or old as energy. That helps rid your body of these cells and slow the aging process, plus protect against diseases like Alzheimer’s and cancer. Fasting can also boost metabolic health.

  • A healthy diet is always a must, whether using intermittent fasting or not. My favorite is narrowing the time you eat to an eight hour window. I find it easier to remember and easier to do.
  • You can try your own experiment and see how intermittent fasting works for you. Plan your meals so you’re eating the same number of calories each week, start by eating normally for a month, then use one of the intermittent fasting techniques for a month. See if you lose more weight with the fasting.
  • Intermittent fasting can change the longevity and immunity gene expression to extend lifespan, plus improve insulin sensitivity, reduce inflammation and raise the BDNF a brain hormone that protects from mental conditions, including depression.
  • One study showed that IF—intermittent fating—for as little as three weeks to as many as 24 weeks increased loss of abdominal fat by as much as seven percent and increased weight loss to as much as eight percent.

For more information, contact us today at Next Level Fitness