Training the Body to use Excess Fat as Fuel.

We can understand a lot more about the benefits of incorporating good healthy fat sources into our diets. Fat stands an excellent fuel source when we know how to tap into it. Compared to carbohydrates, fats act more like a slow but clean-burning fuel. The task for us then becomes getting the body to use that fuel first when we get physically active or do heavy cognitive work like researching and writing, rather than the glucose stores that, when used unstrategically, burn quick and dirty and result in a severe crash once depleted. The body and particularly the brain loves to feed on fat sources. Unfortunately, if we remain unaware of how the body compartmentalizes and prioritizes fuel sources, we continue a high-carb intake because of the immediate energy spike we receive. This practice has its places when we leverage it for emergencies, but it has long term consequences, such as dependency, diabetes, and inflammation.

Until we train the body to switch fuel at appropriate times, we remain unable to avoid crashing at the end of our carb high.

Conventional perspective causes us to ask: Why would we want to eat more fat? Wouldn’t that compound the problem? Well, here lies the challenge. When you eat excessive carbs in the form of sugar, starches, and fibers, we negate body ability to use the fat energy stores we have. Moreover, because we can only use a small amount of glucose (sugar) at any given time, leaving the body to store the excess in the form of fat stores. Until we train the body to switch fuel at appropriate times, we remain unable to avoid crashing at the end of our carb high. Nonetheless, we can take steps towards getting the body to effectively use its fuel sources for our bodies and brains to function and feel optimal when we need them.

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We can begin today by mindfully switching out carbs for proteins and good fat sources immediately when hunger sets into our body. For the first two weeks, this will send a new signal to the body that it’s time to stop relying solely on the carb for fuel and to use its stores. Because of this reduction in carbs (not necessarily calories because we seek a change first due to the quality vs. the quantity of food), you will notice excess weight from bloating and inflammation melting away. When consuming too many carbs, the body tends to hold excess water but loses the need after a reduction.  Over the following two weeks, you will notice the cravings noticeably disappear, among other benefits, because the body has learned to partition its fuel and rely mostly on fat stores. Of course, it will continue as you begin to tweak your diet and behavior of the next following month to suit your particular needs, but the first 21 days give us the foundation we need to build the body and brains we want and deserve.

Next Blog: “Fats: The Good, the Bad and the Ugly: What to eat and avoid for optimal body and brain function.”

References

“Fats 101: Optimal Fat Choices.” My Gymnastic Bodies, https://my.gymnasticbodies.com/#series/thrive/2/lesson.

Sisson, Mark D. The Primal Blueprint : The Definitive Guide to Living an Awesome Modern Life. 3rd edition. ed. Oxnard, CA: Primal Blueprint Pub., 2016.

Shai Nefer: “Stay Well”

The first 21 days will give us the foundation we need to build the body and brains we want and deserve. Join my mailing list to learn more and to recieve my free ebook: 3 Movements for Energy, Calm and Immunity

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Up-regulating our fat burning biology while down-regulating sugar reliance for energy

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WHAT Simple steps can we take over 21 days to change how our body responds to and converts food to clean energy rather than storing it as waste around our waist? Although we can abide by the convention of calorie counting as a means to improved body composition, we can make simple changes to sensitize our body’s satiety signals. An increase in good whole fats from sources such as cold-water fish, grass-finished meats, coconuts, avocados, olive and macadamia nut and a reduction of carbohydrates to 150 grams and lower will create dramatic changes in body composition and promote long term health. We need only 21 days to set the process of biological reprogramming and behavior repatterning. Following this new pattern we loss excess body fat and water retention from inflammation creating noticeable differences. The excess, once removed and kept off, leads to daily energy levels regulation and reduction in disease risk factors. The next step, (admittedly difficult for shift workers, a conversation we will take up later) lies in ceasing screen use after dark (or using blue-light blocking option on digital screen devices) and increasing the duration and quality of sleep each night for 21 days. This will regularize stress hormone levels and elevate immune and mental function throughout the day.

Shai Nefer (Stay Well!)

References

Sisson, Mark. The Primal Blueprint. Malibu, CA: Primal Nutrition, Inc., 2009.

Gardner, B., K. Sheals, J. Wardle, and L. McGowan. “Putting Habit into Practice, and Practice into Habit: A Process Evaluation and Exploration of the Acceptability of a Habit-Based Dietary Behaviour Change Intervention.” Int J Behav Nutr Phys Act 11 (Oct 30 2014): 135.

A better world starts with us cultivating our better selves – a self-aware agent of change guided by self-compassion, self-determination, empathy for others, and moral conscience. Join my mailing list for my free ebook: 3 Movements for Energy, Calm and Immunity

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Cultivating our Better Selves as Miracles of Biology

We stand as miracles of biology! And as miracles of biology, we struggle to come into existence, and we refer to this as BIRTH. We strive to exist on our terms and not go out of existence sooner than we or others desire, and we called this LIFE. Inevitably, we will expire and hopefully leave beautiful memories, lessons, and monuments for our offspring, and we called this IMMORTALITY.

In our short time on this earth, we embraced a name, and we went on to experience, bear witness to and participate in many life-changing and life-affirming events that served us and others as signposts of change and watersheds of transition. Indeed, we have made present choices that fell short and sometimes had long-term effects on our overall wellness. Yet as best as we can and know how we try to live disease and pain-free life of dignity. We try to save ourselves, serve as companions to others and advocate for a dignity bearing life for the vulnerable. Sure, at times, we can stand selfish when it comes to our survival and preservation, but we strive to balance it with empathy and compassion. Likewise, we try to learn from and avoid the mistakes and sins of our ancestors.

We know that the circumstances of our situation, context, and conditions often colors our conscious and unconscious choices even as we try to control, choose, and create the road we want to travel. Sometimes unconsciously, and other times purposely, we venture down the wrong way perhaps, just for curiosity. Eventually, realizing we may have gone too far, we recalibrate our life map, gather the lessons, and begin the process of blazing a new path.

We all experience pain, that unsure, unbalanced, and ambivalent feeling towards changing our situation and circumstances. Yet, knowing that we have a purpose, we choose not to suffer but to step out of the stagnation that we feel at life’s crossroads. Then, arriving proudly at our first destination, we stand firm as self-determined agents of self-change.

A better world starts with us taking the first step in the right direction to cultivating our better selves – that self-aware agent of change guided by self-compassion, self-determination, empathy for others, and moral conscience.

As we do the things that serve our self-interest and care, freeing ourselves of debilitating discomfort and disease, we cultivate our best selves. Moreover, we move beyond merely existing. We thrive and flourish! We feel renewed gratitude and compassion toward ourselves as we create the person, family, society, the world needs, and deserves. A better world starts with us taking the first step in the right direction to cultivating our better selves – that self-aware agent of change guided by self-compassion, self-determination, empathy for others, and moral conscience. From there, we take the next small step and continue without end as we inspire and teach others, also seeking a balanced way to wellness and well-being. After all, we all stand as miracles of biology!

A better world starts with us cultivating our better selves – a self-aware agent of change guided by self-compassion, self-determination, empathy for others, and moral conscience. Join my mailing list for my free ebook: 3 Movements for Energy, Calm and Immunity

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