First Step To A Great Body

When it comes to successful body transformation there are a couple of very important steps that you should consider before you hit the gym and start dieting. 

Start with your gut

Second brain

Your gut is your second brain. It is the place where all the action happens; neurotransmitters are produced, food gets digested, nutrients get absorbed and the acid-alkaline base gets established.

In order for your gut to work well we have to make sure all the processes mentioned above are happening without any disruptions. Let’s have a closer look at neurotransmitters, the brain’s chemical messengers. The main four produced in the gut are Dopamine and Acetylcholine these are the energising ones  and GABA and Seratonin which are the relaxing ones. 

These neurotransmitters are responsible for the way we feel and function. We want to have the right level of the energizing neurotransmitters during the day and right level of the relaxing ones in the evening to help us sleep.

Choose wisely 

The food choices we make on daily basis will hugely impact our mental, physical and emotional state. Consumption of foods that irritate our gut or foods that might cause sensitivities for example: (wheat, gluten, diary and soy products, etc.) will compromise our digestion and disrupt the level of neurotransmitters production which as a result can lead to problems like depression, insomnia, mood swings, bloating and ‘leaky gut syndrome’ to name just a few.

Detox

In order to achieve a healthy gut and bring everything to balance a good place to start is to do a gentle detox.

Now, I am not talking here about starvation for days on end, liquid diets, juicing etc.

I am talking about bringing your gut to optimal health through elimination of certain foods from your diet, foods that cause discomfort, bloating, and irritation etc.

Rotation of foods on daily basis in order to avoid eating the same foods over and over again which may cause deficiency in production of certain enzymes responsible for breaking these foods down and ultimately inefficiency in digestion and nutrient absorption which as a result leads to all the problems we talked about in the above paragraph.

Nourish

I am talking here about nourishing your body through consumption of good quality, nutrient dense foods and organic produce that contains all the vitamins, minerals and enzymes necessary to ensure healthy digestion and nutrient absorption. A combination of best quality meats, fish and poultry to satisfy your body's needs for protein, ideally organically sourced fruit and vegetables for best content of vitamins, minerals, antioxidants and fiber and good quality fats from sources like oily fish for Omega 3's, also cocnut oil, butter from grass fed cows, nuts etc.

Supplement

Supplementation with digestive enzymes and probiotics is also very important and a great way to ensure healthy gut flora. The process of cooking may negatively impact our digestion and strip the foods of of its enzymes. 

Probiotics are good live bacteria that naturally occur in the gastrointestinal tract. Supplementing with them will not only help us keep our gut healthy but will also help us with fat loss. 

Healthy gut equals no additional stress from food and no problems with digestion which means right levels of neurotransmitters produced in the gut that leads us to better brain function, better mental, physical and emotional state which as a result lowers the level of cortisol (stress hormone) production and in the end no fat storage.

If you experience any of the symptoms mentioned above it is probably time to ‘listen to your gut’ and take care of it as healthy gut is the foundation of good health and first step to an amazing physique.

Don't fear butter!

People commonly associate butter with obesity, high cholesterol and all sorts of other problems and diseases but they couldn’t be further from the truth.

Good quality, organic raw butter from grass fed cows has a lot of health benefits including:

• Improved gut health and function – butyric acid contained in butter feeds good bacteria in the gut, helps maintain a healthy intestinal lining, lowers the risk of colon cancer and is known to relieve symptoms of inflammatory bowel syndrome.

• Strong anti-fungal properties due to its content of palmitoleic acid that also protects us from infections.

• Improves adrenal and thyroid health and function due to high bioavailable form of vitamin A content that is easily absorbing by the body.

• It is a precursor for all sex hormones and has strong antioxidant effects due to cholesterol content. Cholesterol present in butter protects us from heart disease and repairs our sex hormones.

• Contains Vitamins and minerals: is rich in vitamin A, vitamin E, iodine, selenium and beta-carotenes.

• Contains CLA (conjugated linoleic acid) that has anti-inflammatory properties and anti cancer properties.

High Protein, High Fat Breakfast

High Protein, High Fat Breakfast

The best way to start your day is to eat breakfast first thing in the morning. A lot of people tend to skip breakfast which elevates cortisol the stress hormone and slows down metabolism which results in fat storing process.  Others tend to eat something quick and easy and at the same time in most cases something they shouldn'tbe eating in the morning – carbs. Most people start their day with sandwiches, cereals and other processed grains.

Eat high protein, high fat and low carb breakfast for optimal body composition and better brain function. Good animal source of protein like organic meat, fish and eggs, are also fantastic sources of good fats that are very important for brain function. Good fat will also keep the level of appetite hormones very low and will give you sustained energy.

If fat loss is the aim, we need to preserve as much muscle as we can, as it is crucial for the metabolism. The less muscle mass we carry, the fewer calories we burn. Most weight loss programs aren’t concerned with how the weight is lost, so calories are often cut too low, which results in loss of lean muscle tissue. The metabolism slows down, and then when an individual returns to normal eating, the lost weight quickly returns – and usually the person will end up heavier than they started.

I recommend that all my clients aim to consume some form of solid animal protein at each meal, to help keep blood-sugar levels stable and avoiding those energy crashes. The body has to work harder (burn more calories) to digest and utilize protein than it does carbs or fat. Protein also keeps us feeling fuller for longer, and studies have shown that those people who increase their protein intake tend to eat fewer calories throughout the day.

Protein is also a primary source of amino acids, the building blocks for healthy hair, muscle, nails, etc. – so don’t skimp.

Low glycaemic fruit and vegetables are great source of vitamins, minerals and fibre. They keep your blood sugar levels steady throughout the day and prevent insulin spikes, energy crashes and sugar cravings. Mix them up with your proteins and you are on the 'highway to health’.

*Remember, breakfast is the most important meal of the day; it’s the foundation. The better the breakfast the more productive your day will be.

*Nuts are great for stabilizing your blood sugar levels for a long time and fantastic source of magnesium, an essential mineral required for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones.