Module 4 – Welcome
So, the last 3 Modules have been great, I think Module 1 is always the most challenging for everyone. Cutting down carbs (grains, processed sugars, starchy veg and fruit) can be a challenge. But you also now get to see how your body reacts to carbs vs low carbs and have a better understanding of how your body works. Especially when you had been told for so long that you need to eat this and that for good health.
The information in Module 3 and the action you took with it, has shown me that you are ready, there is no reason for you to fail… apart from your mind getting in the way right?! Counting macros brings to reality the amount of each macro nutrient you are eating, which is usually a lot more than what you ‘thought’ you were eating. You do not have to continue wit counting macro’s if its a pain or stressful, but it is a tool you can always go back to when you need to tighten things up.
The masters guide provides the principles for long term success… you just have to do them.
First
This week will be a challenge for some and easy for others. For dinner 3 days of this week (Monday, Wednesday and Friday) you will replace solid food with a big nutrient dense shake. So the basic eating style but subbing 3 meals with a smoothie. Preferably a recipe I have provided in the smoothies PDF (which you could add collagen to, to bump your protein) in the files section in the forum, or you can use one of the proteins I have approved of, for a base.
Example of a good easy healing protein shake/smoothie would be;
1 scoop of Diesel New Zealand Whey Isolate or another Grass fed whey isolate – its important to only buy isolate with the least amount of ingredients (grass fed is also lower in Deuterium)
250 mls of unsweetened almond, coconut milk, hemp or macadamia milk
1 tablespoon of glutamine powder
*optional* but glutaimine also helps regulate blood sugars, reduce sugar cravings, and heal the gastro intestinal lining
1/2 teaspoon of organic ceylon cinnamon powder
*optional* 1 teaspoon of a polyphenol rich powder like blueberry powder or maqui berry powder or this red phenol powder which is awesome for your gut bacteria.
With many people seeming to be suffering with gut issues nowadays, and inflammation of the intestines and colon, having a smooth easily digestible nutrient dense meal for your last meal, is a great option/dietary tool. It allows your gut to take a break and heal – by not doing as much work through the digestion process, while still getting nutrition and support to heal. This also aids in stomach ‘size’ reduction and improves the whole digestive system in the long term (if practiced regularly).
But…
There is a caveat. Having smoothies or shakes doesn’t activate certain digestive hormones and receptors, that are needed to stimulate leptin and satiety hormones. So having shakes too often or earlier in the day, has the potential to drive up hunger and cravings (especially later in the day). Also, when we have smoothies and shakes, the calories are more bioavailable. This means you will absorb more calories, so you want to keep an eye on the amount of fat in your recipe if fat loss or maintenance is a goal.
Side note; there are records of people causing brain damage to themselves while on juice cleanses or fasts, due to starving the brain of essential nutrients, which is why I don’t generally recommend them. Study here.
I’m confident you will be fine though, because you have gotten quiet used to intermittent fasting at this stage and even some of you are doing this style of eating already (due to gut issues), but to make it a bit more ‘doable’ – make sure you have a nice big lunch. This eating style gives you a chance to boost your nutrition this week, support and cool the body, nourise the gut, and easily integrate some of the super foods and herbs – your ‘fairy dust’, from last weeks module.
This addition to your lifestyle, means that you will be less likely to ever be nutrient deficient. NUTRITION is ESSENTIAL for fat loss and health! And immunity!
You will focus on your dense nutrition, SIRTfoods, super foods and super herbs at all other meals also. There really is no chance you will be become deficient while utilizing this guide. There are many files, recipes and PNGS in the forum for you to refer to. If you can’t find something specific, then just ask.
DIRECTIONS;
When making a juice, smoothie or shake, the fruit should be used as the ‘sweetener’, NOT as the main ingredient.
An ideal shake should have 2-3 cups of green veg, 1/2 cup of fruit (ideally berries or citrus), 2-3 superfood add ins like spirulina, chlorella, cacao, maca, coconut or aloe vera. Plus 1/4 cup of yogurt OR ground chia seeds OR kefir OR 1/4 cup of unsweetened nut milk OR 1/4 avocado OR I like to add in fermented coconut or almond ‘yogurt’. Then blend together with water and ice to desired consistency.
If your smoothie or shake tastes bad, you know its good for you! Fact!
Reminder;
If fat loss is your goal, be sure you’re burning calories at a higher rate with these 10 ‘doable’ hacks;
sleep – aim to be in bed asleep around 10 pm for optimal health
water – aim for about 1 gallon or 3.4 liters a day or more, this includes tea
exercise in a fasted state “when you can” – this works better after a green tea. Just exercise!
walk after dinner to improve glucose metabolism and the post prandial insulin response
caffeine is a potent fat burner but get it from high grade coffee or foods
protein – aim for 90-120 g a day depending on your muscle mass (ideally 30 g at meal 1 & 2, and 40-50g at meal 3 and then collagen is at least another 10-20g)
cold therapy – let yourself get cold and shiver, its ok, I swear! Yay for Alberta winters!
Thermodynamics has a place in fat loss. Meaning; calories in versus calories out… calories DO matter for fat loss and nutrition matters for hormones and health.
remember always ‘HEALTH FIRST’ — Fat loss is a BONUS!
And lastly remember, slow and steady wins the race! Have patience, persistence and consistency, and you will see the results!