Most people say they’re committed to losing weight. They say they’re willing to put in the work to finally get that beach body they want so bad.
But few people ever do it. Looks like you’re not one of those people. It’s the dream…
..to become one of those people who eat what they want, when they want — without ever gaining weight. To be able to enjoy pizza, chocolate, and fried foods while keeping a flat stomach.
To be able to have complete confidence in your body.
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Here’s Where Most People Fail
“Just eat less”
“Do 60 minutes of cardio every day”
“Don’t eat fried foods, chocolate, etc”
If these simple statements were true, weight loss would be easy.
So why do so many people fail to lose weight? And even if they succeed in losing weight, why do 91% of people gain all the weight back a year later?
Your Body Doesn’t Want You To Lose Weight
Your body has something called it’s “Homeostasis”.
This basically means your body’s balance.
It’s a very complicated science but I’ll give you the basics.
Let’s say you lose 10 pounds (5 kilos) of fat. Your body is now in a state it’s not familiar with. Everything from body heat to estrogen levels made a small shift.
Your body doesn’t like change.
So your body fights back by slowing down your metabolism and increasing hormones that trigger hunger. These changes can stay for months as your body fights to make you regain your body fat.
If you want faster weight loss that actually lasts, you need to approach things the smart way.
You need to look at your body’s hormones and discover how to optimize them for weight loss.
That’s exactly what this guide is for. I’m going to reveal how you can make your body HELP YOU lose weight instead of fighting against your efforts.
In my years as a dietician, I’ve been able to figure out the proven, scientific methods that actually help you burn body fat, eliminate muffin top, and flatten your stomach — faster than most people realize they’re capable of.
Here’s all I ask from you in return…
Go through this entire course and be prepared to start implementing these methods in your day to day life — don’t be one of those people who read but never takes action. Those people never lose weight, they continue living life wondering what it would be like to be confident in their own skin.
These methods won’t cause you to lose 30 pounds (15 kilos) in 5 days while sitting on the couch and eating potato chips all day.
What they will do is:
- Prevent slowing results and weight loss plateaus
- Dramatically reduce hunger and cravings
- Provide a 5-15% boost in your metabolic rate
- Burn “hormonal fat hot-spots” like belly fat and arm flab
And you’ll achieve all that naturally. These are methods based on cold, hard science.
- No fad diets.
- No fitness guru exercise plans.
UNDERSTANDING HORMONES
Here’s where we will cover the 5 hormones that you need to know about before you even think about starting a weight loss plan.
Hormone #1 Cortisol
Cortisol is your body’s stress hormone. High levels can be triggered by stress, lack of sleep, and certain illnesses. Cortisol is NOT a hormone you want high levels of if you want to lose weight.
Its effects on your body include:
- Accumulation of stubborn belly fat and muffin top
- Accumulation of face and neck fat.
- Increases hunger
- Increases junk food cravings
- Increases blood sugar
- Lowers sex-drive
Hormone #2 — Leptin
Leptin isn’t technically a hormone — it’s a signaling molecule. Leptin increases your metabolic rate and reduces hunger when it’s active.
It’s released during overfeeding to prevent you from gaining weight. Low leptin levels during dieting can slow your metabolism and increase hunger.
Even worse, people who have a history of regular overeating can have a condition called ‘Leptin Resistance’ where even high levels of leptin won’t increase their metabolism.
Later in the course | will show you some proven methods for re-sensitizing your body to leptin and increase levels of it even when you’re dieting.
Hormone #3 Growth Hormone
People think of growth hormone as a bodybuilding hormone, but it actually does little to build muscle. The most powerful effect of GH is fat burning.
Other interesting benefits include improved sleep, softer skin, and anti-aging effects.
GH levels are highest when you’re sleeping, so the methods for increasing it usually involve improving your sleep habits or using sleep-specific supplements.
Hormone #4 — Ghrelin
Known as “The Hunger Hormone” Ghrelin is a peptide hormone that’s released to trigger hunger.
Ghrelin does a lot more than just trigger hunger, however.
It’s an important regulator of metabolic rate, fat storage, and growth hormone.
Ghrelin is a prime example of why you need to approach night-time fat loss differently.
Many fat loss methods that work well during the day can increase ghrelin levels while you sleep, leading to hunger and fat storage the next day.
Hormone #5 — Insulin
Insulin is your body’s storage hormone. To put it simply — if there is insulin in your blood, losing fat is almost impossible.
There will be times where there is some insulin in your blood, it’s part of a normal and healthy process for removing sugar from your blood after eating.
There are 2 problems that cause insulin to hurt your weight loss results:
1. Too much insulin, too often
2. Low sensitivity to insulin: If there is too much insulin your blood, sugar and fat are going to be forced to become body fat instead of being used for energy. Junk food with low fiber content will ‘spike’ your insulin levels, which is why they impact weight loss.
People who have been eating unhealthy for years have bodies which have become desensitized to insulin.
They need even more insulin to be released for basic day-to-day functions, leading to fat gain and even diabetes.
Later in the course, we will look at ways to increase insulin sensitivity and reduce insulin spikes when eating junk food.
EATING HABITS TO OPTIMIZE YOUR HORMONES
Every day there’s a new diet trend being pushed by so-called “fitness gurus”, but what does the science say about them?
Most diet plans fail for 1 simple reason…
.. they aren’t sustainable. Think about famous diet plans like Paleo.
Can you really imagine avoiding processed foods for the rest of your life?
Personally, | can’t. | love pizza and chocolate and all the delicious foods that make life enjoyable.
90% of the results you will see from ANY diet plan are for one main reason — they result in eating fewer calories.
If you eat less, you’ll lose weight — but that’s not all you want from the diet.
The right diet will also optimize insulin sensitivity so your body stores less fat, even when you eat “junk foods”.
I’m going to cover 3 different diets, you’ll have to pick the right one for you based on your lifestyle. Choose something you can honestly see yourself staying on, even for years.
These diet plans have the following things in common:
- They optimize insulin sensitivity, reducing your risk of diabetes and improving your ability to eat “junk foods” without getting bloated or gaining weight.
- They get you fuller while eating less, so there’s no need to count calories or adhere to strict food reductions.
- They optimize your leptin and ghrelin levels and sensitivity, so you’re metabolism slowly increases and you get fewer cravings long term.
HORMONE OPTIMIZING DIET #1 – THE 80/20 DIET
This diet is simple — 80% of your food intake should be healthy unprocessed foods and the other 20% can be junk foods, processed foods, or whatever your favorite food vice is.
For example, 80% of your food intake could be:
- Fiber-rich fruits and vegetables
- Unprocessed meats (even red meat)
- Minimally processed carb sources like bread and pasta «
- Beans, nuts, and legumes
A lot of classically “unhealthy” food, like pasta, is completely fine. It’s all about variety, balance, and moderation.
The 20% of food intake could be:
- Pizza
- Fried foods
- Sugary foods and candy
- Processed meats
- Alcohol and soda
- Chips
The way I like to shape it is, for every 4 meals I make at home, I get to go out and eat some yummy unhealthy food for 1 meal.
This is less a strict diet and more a common-sense diet. Try to eat more of the good, unprocessed foods at home and save the unhealthy foods for eating out or sugary snacks.
Some foods you eat going out can even fall into the 80% healthy category.
Some of my favorite foods to eat on the go include soft shell tacos, gyros, and salads.
Just avoid fried foods, sugary foods, and high-calorie dressings and dipping sauces — save those for the 20% meals.
HORMONE OPTIMIZING DIET #2 – INTERMITTENT FASTING
Intermittent fasting is simple — you eat during a 6-8 hour window and fast for the other 16-18 hours.
For example: You might skip breakfast and only eat between the hours of 1 pm and 7 pm. So you eat lunch and dinner plus a snack in the afternoon if you’re hungry.
I love intermittent fasting for 1 big reason:
I’m never hungry.
The meals you eat can be big and you can snack — the reduction in calories comes from missing a meal.
If you’re used to eating breakfast (or dinner if you choose to skip it instead), the first week is the toughest. After that, you don’t even find yourself getting hungry until lunch. Hormone benefits of intermittent fasting include positive effects on your insulin sensitivity, leptin, and ghrelin.
The main insulin sensitivity benefits occur if you are fairly overweight or obese — or have a high risk of diabetes in the family.
Foods that would make you bloated or sluggish normally will affect you less than on a normal eating plan. Especially with your first meal when you break the fast. This is when your insulin sensitivity will be most elevated.
The other advantage is with fighting leptin resistance. During fasting periods your leptin levels will be much lower than normal — this will allow your body to re-sensitize to leptin. The magic happens during your meals — higher than normal levels of leptin will be released, boosting your metabolism and making you feel fuller for longer.
On most diets, ghrelin levels will increase, causing you to get hungry — but intermittent fasting doesn’t cause any change in ghrelin levels.
That means, long term, you’ll experience LESS hunger fasting than you would with normal diet plans.
HORMONE OPTIMIZING DIET #3 – KETOGENIC DIET
To be completely honest, I’m not a huge fan of the ketogenic diet, also known as keto. | just love carbs and sugar too much to give them up.
Keto is quite complicated, so if you’re interested you’ll have to do some googling. Basically, it involves eliminating almost all the carbs in your diet.
This shifts your body’s preference to burn fat instead of sugars for energy.
Keto people like to make a lot of big claims about the diet, but there have been many comprehensive studies on it and it doesn’t cause more weight loss than other diets. For some people, it’s just much easier to stick to than other diets.
AND THAT’S FINE!
lf you find it easier to be able to eat lots of meats, veggies, and healthy fats — and stay on a diet like that long term without falling off the wagon — then keto is perfect for you.
When you eliminate carbs, it’s really easy to feel full because proteins and fats are more filling.
Keto is also one of the best diets for eliminating water weight.
This is why people tend to have a big initial weight loss on keto — they drop huge amounts of water.
As far as hormone benefits, they are almost identical to intermittent fasting. Keto’s fantastic for people who are at high risk of diabetes and those who have blood sugar problems.
And it’s great for regulating hunger and re-sensitizing your body to leptin.
WHICH DIET DO YOU CHOOSE?
There is no best diet. Choose whatever you can see yourself sticking to long term. If you like your sweets and junk foods, 80/20 and intermittent fasting might be better for you. If you don’t mind removing carbs and sugar from your diet, go for keto.
The best diet isn’t a diet — it’s a lifestyle change.
EXERCISE TO DRIVE WEIGHT LOSS & OPTIMIZE HORMONES
Forget everything you know about exercise and weight loss. The weight loss and fitness industry are FULL OF LIES trying to sell you exercise plans to burn calories and fat.
The truth is exercise burns very few calories — and even less fat.
One study done on African bush-men discovered that the calories your body burns during exercise are compensated by your body SLOWING your metabolism until it catches up.
The bush-men who were out running, walking and hunting burned the exact same calories per day as the ones sitting at home all day. So, if exercise doesn’t burn calories, why exercise at all?
There are 3 main reasons:
1. Exercise prevents you from the re-gaining of weight you’ve lost
2. Exercise improves your body composition
Let’s say you weigh 120 pounds (54.4 kilos), if you’re exercising you might not lose weight but the balance will shift. You’ll lose body fat, gain some toned muscle, and increase bone density. Water weight will shift into your muscles instead of around fat.
3. Exercise optimizes your hormones to make weight loss happen faster and prevents plateaus.
BUT…
… you need to perform the right type of exercise.
Resistance training and walking are both very beneficial to weight loss for different reasons.
Resistance training = lifting weights. And not light weights. Heavy barbell training has a lot of benefits for weight loss and it won’t make you bulky. In fact, heavy weight training is the secret behind the bodies of many female fitness models.
You won’t accidentally wake up one morning looking like Arnold Schwarzenegger. Especially for women, getting a bulky appearance is very difficult, and usually due to high body fat percentage — not muscle mass.
The best thing about heavy lifting is it takes very little time. A good basic workout might only take 30-60 minutes per workout, 2-3 times per week. After all, no one wants to sacrifice their social life just to work out.
Now, let’s talk about walking.
Overall, walking is very good for your body. Plus it’s easier and more beneficial for you than long, boring hours of cardio.
30 minutes of walking per day is a good balance, but you don’t have to schedule a time. Just try to substitute walking over driving when you can.
Benefits of walking include:
- Preserves muscle during weight loss, this helps you get a toned look, instead of a frail, skinny look after losing weight
- Triggers leptin release, reducing hunger and cravings
- It’s easy and a wide variety of health benefits are seen in people who walk regularly
What about cardio?
While cardio has its benefits, the amount of time it takes versus the benefits it gives you from a weight loss point of view is small.
HIIT (High Intensity Interval Training) is a popular form of cardio since workouts take only 10-15 minutes, but it’s unnecessary if you are already performing resistance training.
The main benefit of cardio is improving heart and lung function. If you really want to do some, 30-45 minutes is more than enough — just don’t expect it to enhance your weight loss results.
IMPORTANT NOTE:
If you do cardio, DON’T do while fasting. This will cause your body to burn LESS fat over the next 24 hours versus if you eat before. A small snack before cardio is enough.
JUMPSTART YOUR WEIGHT LOSS WITH PROVEN SUPPLEMENTS
Supplements have their name for a reason — They are designed to SUPPLEMENT a proper diet. That being said, the right combination of supplements can jumpstart your results, helping you lose more weight, faster than diet or exercise alone.
The most important thing is that you are taking the right supplements, which are backed by actual science.
Many supplements claim to have metabolism boosting properties or fat burning properties, but there’s no mechanism.
When you ask them HOW they provide those results, they have no idea.
Here I will cover some supplements which can increase your metabolism and optimize your hormones to help you shed more body fat than you could without.
There are 4 ways these supplements enhance fat loss:
- Thermogenesis — these supplements cause a slight increase in body heat, causing your body to burn more calories per day.
- Fat Oxidizing — these supplements help your body use fat for fuel instead of Sugars or amino acids.
- Hormone Optimizing — these supplements optimize leptin, ghrelin, insulin sensitivity, and cortisol levels to improve fat loss through hunger reduction, fat oxidation, and metabolism boosting.
- Fat Freeing — these supplements help your body pull fat into the bloodstream so it can be burned.
- Hunger Reducing — these supplements will make you less hungry and help you feel fuller faster. They can also reduce cravings.
Some of the supplements I’m about to reveal will work multiple ways to enhance fat loss. One supplement may increase metabolism through thermogenesis AND reduce hunger through leptin. Most importantly, every supplement I’m about to list is backed by cold, hard science.
SUPPLEMENT #1 GREEN TEA EXTRACT
The anti-oxidant in green tea extract called EGCG has a wide variety of effects and is one of the most scientifically studied fat burning supplements on the market.
It has a wide variety of weight loss promoting effects including:
- Increased fat oxidation
- Frees fat into your bloodstream
- Reduces cortisol levels
- Reduces hunger, possibly via cortisol, leptin, and ghrelin
- Reduces insulin secretion
- Increases thermogenic metabolism through caffeine
SUPPLEMENT #2 FISH OIL
This supplement has small benefits for fat loss, but it’s cheap and powerfully improves a wide variety of health markers including brain health and heart health.
Make sure you’re buying from a reputable brand because rancid fish oil is bad for your health. You can cut open a gel and if it’s very smelly, it’s rancid. Call the company and get your money back.
Benefits for fat loss:
- Improves fat oxidation
SUPPLEMENT #3 LIPOFUEL CAPSAICIN
Lipofuel is a new supplement on the market, but both the science and results consumers are seeing are extremely promising.
The patented ingredient is designed to be a “catalyst for weight loss” — basically, it accelerates your current fat burning efforts while preventing plateaus and slowing results.
Normal capsaicin has shown promise for fat loss, but in practice, it doesn’t work so well. It needs to be time released for maximum benefits.
Lipofuel promotes fat loss in the following ways:
- Oxidizes fat for energy
- Releases fat into the bloodstream
- Increases the thermic effect of food (more calories will be burned while digesting your meals)
- Reduces appetite, possibly via leptin or ghrelin « Converts excess calories into heat instead of fat
- Reduces blood sugar and insulin release
- Prevents fat storage via the TRPV1 gene
Lipofuel is a very powerful ingredient; unfortunately, its patented nature means very few supplement companies are including it in their formulations.
SUPPLEMENT #4 FORSKOLIN
Sorry girls, it looks like forskolin mainly provides fat loss for men. This herb has been used in Ayurvedic medicine for thousands of years. It’s only recently science has revealed its benefits for weight loss, as well as heart and lung function.
The mechanism that promotes fat burning is still unknown.
SUPPLEMENT #5 CISSUS (COR 300)
Like forskolin, cissus has also been used in Ayurvedic medicine for thousands of years.
It was used for joint and bone health and is a popular joint aid for athletes. The benefits for weight loss were only discovered recently — a study done by the journal Lipids in Health & Disease discovered cissus reduces appetite and promotes weight loss.
The mechanisms are still unknown, but it could be due to hormonal benefits.
SUPPLEMENT #6 DYGLOFIT
DYGLOFIT is a patented form of the spice Dichrostachys glomerata. This spice has been used for centuries by natural healers in Cameroon.
We suggest DYGLOFIT because it’s the form of the spice that was tested in studies — many weight loss companies are adding weaker forms of DG to their products to save money.
DYGLOFIT optimizes weight loss a few ways:
- Lowers blood sugar and insulin levels, lowering the time after a meal that your body stays in “fat storage mode”
- Promotes weight loss and prevents weight gain during periods of overeating
SUPPLEMENT #7 AFRICAN MANGO (IGOB 131)
African Mango, particularly the patented form IGOB131, is a very interesting weight loss supplement because it promotes weight loss through multiple pathways.
It provides both direct weight loss benefits and hormonal optimization which will help you continue to get consistent results.
Benefits include:
- Reduces total body fat mass
- Reduces hunger levels
- Increases adiponectin, the hormone responsible for breaking down fatty acids and regulating blood sugar levels.
Why IGOB-131?
Because it’s the form of African Mango with the most evidence — it’s the exact same form of the supplement which was tested and shown to be beneficial in clinical studies.
SUPPLEMENT #8 LOW DOSE MELATONIN
The sleep supplement melatonin is very effective at increasing your leptin hormone levels. That means fewer cravings, less hunger, and a faster metabolism.
Make sure your melatonin is dosed at Img — higher doses will leave you fatigued and can actually provide LESS benefit.
BONUS – THE ULTIMATE HUNGER SUPPRESSOR
What I’m about to reveal, you won’t find in any supplement.
You’ll have to make it yourself, at home.
But if you had to choose 1 supplement, just for the purposes of reducing hunger and getting fuller, faster — this is your best bet.
It’s a special fiber mix which will “bulk up” inside your stomach. You take a spoon full of this mixture before a meal and you’ll get full faster, reduce insulin spikes,
and get a healthy dose of fiber — one of the most important nutrients we aren’t getting enough of.
Here’s the recipe:
- 2 Parts Psyllium Fiber @
- 1 Part Guar Gum
- 1 Part Apple Pectin
You can find these ingredients online or even in some health food stores. They are cheap and common ingredients.