Health & Weight Loss Basics

Weight loss is complex. Acknowledging this upfront helps us avoid excuses down the line. The good news? Our bodies are well designed to maintain an optimal weight. It’s when we throw those internal triggers off that weight management becomes a challenge. We can support our bodies to function optimally with both basic and novel approaches.

Establishing Healthy Behaviors

Creating a foundation of health-promoting behaviors is crucial. Simple rules to follow include:

  • Walking after meals
  • Prioritize Strength and Resistance training with a little HIIT
  • Occasional Intermittent fasting 
  • Avoid late eating less than 2 hours before bed
  • Cutting carbs while increasing fiber

Nutrition Simplified

Deciding what and when to eat can be confusing with many overcomplicated diets out there. Let’s simplify nutrition:

  1. Eat Real Foods: Focus on whole foods like meats, roots, and fruits.
  2. Protein Intake: Aim for 1g-2g of protein per pound of ideal body weight.
  3. Carb:Protein Ratio: For maintenance, aim for a 1:1 ratio; for muscle building, aim for 1:2.
  4. Supplementation: Add baseline supplements like magnesium, creatine, and vitamins D3/K2.
  5. Avoid Simple Carbs: Limit alcohol, sugary foods, and highly processed foods.

For plant-based dieters, building muscle can be challenging but achievable with proper planning. Prioritize protein rich options and fiber!

The Role of Exercise

Exercise is vital for weight loss, health, and longevity. It’s not just about frequency but the type of exercise:

  • Cardio: HIIT is your biggest bang for your buck when it comes to caloric burn.
  • Strength Training: Essential for building muscle, burning fat, and increasing metabolic rates. Incorporate weight training and resistance exercises regularly!

Hormone Balance

A basic understanding of hormones can significantly impact weight loss, especially if results are minimal despite good diet and exercise:

  • Sex Hormones: Testosterone, estrogen, and progesterone are essential for muscle building and fat loss.
    • Testosterone: Important for muscle building.
    • Estrogen and Progesterone: Must be balanced to avoid issues like estrogen dominance, which can cause symptoms such as anxiety, fatigue, and fat gain.
  • Thyroid Function: Thyroid hormones regulate energy metabolism, crucial for weight loss. An underactive thyroid can hinder exercise efforts and weight loss.

Hormone levels typically decline around age 25, making early monitoring crucial. Optimizing hormones involves balancing these three to support muscle building and overall health.

Advanced Weight Management Solutions

While foundational behaviors are essential, some may need additional support. Here are some advanced options:

Peptides and Medications

  • Semaglutide (Wegovy) and Tirzepatide (Zepbound): GLP-1 agonists that help reduce appetite and manage blood sugar levels, leading to weight loss.
  • Repurposed Drugs:
    • Tesofensine and Amlexanox: Help reduce cravings and increase metabolic rate. A combination of amlexanox and tetradecylthioacetic acid can enhance insulin sensitivity and promote fat loss.
  • EGCG: From green tea, boosts metabolism and reduces oxidative stress.
  • LeuSynergy: Enhances NAD+ utilization and thermogenesis, accelerating weight loss.

Keep It Simple – Even the Hard Parts

Weight loss is complex, but simplicity aids in achieving goals. Controlling diet and exercise is straightforward. Tackling harder parts like inflammation sources, hormone optimization, and advanced therapies can be managed with professional help. Our bodies are well designed; supporting them to function as intended is key to weight loss, health, and longevity.

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Published June 18, 2024

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