Working to achieve a life using these 5 golden rules 🤔. The only one missing is being consistent with being active (walking, moving more and strenght training). This video tells me I am 80% there. I feel great about this. Thank you Autumn 👍❤️🇨🇦
I think that's the biggie with a lot of people, and for a lot of reasons. Before 2020 it was built into my day to easily get 10K steps because I would be walking about 22 minutes to get to work, and then would walk for breaks often and with a friend, and then for about 30 minutes at lunch. I think being in an office really motivated me to get out and get some air. Now I work from home 99.99% of the time, where it's comfortable and I'm in my jammies, and my motivation waxes and wanes. And the conversation in my head is always the same: "Well, you can just work from the office, that's an easy fix." "But that's 2 hours for the commute that I lose every day!" "Then just pretend you're doing what you were doing when you used to commute." Me at 7am in my comfy jammies, "Maybe tomorrow." Me at lunch in my comfy jammies, "I don't wanna." Me at breaks, "But I can't walk I'm in my jammies!" Maybe the fix is to actually get dressed? LOOOOL I never realized before typing this out HAHA! Won't it be funny if that's the keystone to the habit?!
@@celticlass8573 that is so true, all the reasons we give ourselves… you’ll find a way. Autumn keeps drilling this into our head so it will happen. You will get back to it. You and I can do it 👍🙌😆
Great video, Autumn! As a peri-menopausal woman, I've learned to add a fiber supplement into my routine to help maintain the right amount of fiber in my diet every day. I use "Raw Organic Fiber," 15 organic superfoods in one. This has helped tremendously!! 💪
So glad I found your channel! I've started eating WAY MORE protein lately and it's crazy how it has changed the way I eat. I no longer feel the desire to snack between meals and my typical need for something sweet at the end of meals has literally vanished. I've successfully walked past many chocolate bars in the last few weeks with an actual aversion to them--crazy! Feeling good, which is most important!
I don’t drink anything but water and black coffee, I don’t eat processed foods, I don’t drink alcohol, I workout 7 days a week and walk throughout my day, but I still carry weight around my belly.
I agree, rest is incredibly important. After working out 5 or 6 days in a row, I find that I feel and look my fittest and leanest following 3-4 days of rest. It’s a crazy feeling because you think to yourself how do I feel and look so good I haven’t worked out in 4 days. But it’s that rest that makes your body heal and respond to all the exercise.
Good video, you are correct on all points. I had to lose weight for obvious health reasons, had to take stock on my diet. First thing was to avoid sugar and calories in all drinks. Not easy to do but other than the odd beer or margarita, almost every drink I have is either water or black coffee. Getting enough quality protein is tough. But I think we use the expression of skinny fat for one of your explanations.
Surprisingly, my visceral fat and belly fat has really crept away fairly quickly (I see a bariatric doctor who has the scale that measures everything, including visceral fat)
So recently I was thinking instead of Doing a 60-70 minute weight lifting workout followed by a 20-30 minute treadmill or stationary bike at 8-10am, I may see better results by walking later in the day which would be around 5pm. Its best when I can do both but some days after weight lifting my body wants a break. And I always love a late walk
Hi Autumn, new to the channel and loving all your informative videos. Your first Golden Rule is watch out for Fructose. Your video showed added fructose as in candy, processed and ultra processed foods. What about fruit?
A handful of berries occasionally is OK. Cut back the other fruit... You're right- it's loaded with fructose. If you HAVE to have your fruit, make sure you eat it whole so you get the fiber with it. (But never eat bananas. Nothing good about them. Eat an avocado if you need potassium!)
What’s your take on fructose in fruit? I follow a channel with a scientist who says to avoid fruit due to high fructose. Surely this can’t be a the case. I eat 3 fruits a day (well actually 4/5 as I also eat tomatoes and avacados but rest are banana, kiwi , apple).
Месяц назад+2
I'm no nutritionist but I would think a piece of God grown food also containing fiber paired with protein and fat wouldn't be a bad form of fructose
Most definitely you need to cut back on fruit. Most are loaded with fructose. Stop with the pears, apples, bananas, oranges, mango.... A handful of berries is usually OK.
The book Mastering Diabetes by Cyrus Khambatta teaches that eating fruit is a good thing. Also, the book The Mayo Clinic Diet by Donald Hensrud teaches that people should eat a serving of fruit with every meal.
@ three ten minute walks won’t get you to 10-15k steps. I do two 15 min walks and I’m lucky if I hit 10k. I’m just saying, it’s not as easy a goal as people make it seem.
Thanks, Autumn. Can you please share your macros per day or week? I know you don't really count calories but I'm just interested. Also, how should we adjust our macros according to age, weight, height, and weight loss goals. Or atleast please share the extremes (too low in carb/too high, etc ) Thanks in advance!
I struggle with the same. What I now do is I do my strength training works every other day. On off days I do short yoga workouts for recovery (RUclips has so many) as well as stretching. I also take a few short walks a day. This helps me with recovery. It may help for you too.
So if I found that running brought my chronic headaches down to almost 0, how often and how far would you recommend I run to keep my cortisol as low as possible in that situation? I also kind of assumed that my chronic headaches were stress related, and that running was actually reducing my stress by ending the stress cycle, so I’m just wondering what the medium would be between those two theories - running reducing my body’s stress versus running increasing my body’s stress?
You could be on to something. Some other thoughts: blood flow and blood sugar can both possibly impact headaches - at least nutritionally (both which could be impacted by exercise). But regarding stress, it depends on the person. I would look to see if you are experiencing signs of overtraining: difficulties sleeping, weight gain, mood changes, etc. If so, then it's time to taper it down a bit or try cross training (like adding in swimming, cycling or some strength training).
Ok I’m a bit late to the part on this very important to me video. Questions? Why almond butter and not peanut butter? Why is it I walked 100 kms in March for the Charity Soldier On ate according to my Autumn Bible & didn’t see one iota of weight shift or my diabetic gut (aka the triplets) move? Any new tips or reality checks appreciated. I’m not easily offended if at all…. ever…. Haha so don’t hold back.
I absolutely cannot cut my sugar cravings and I've gained 20 lbs because of it. I was low carb for over 2 years and I lost 37 lbs and now I've gained back more than half because I just cannot stay on track. High protein and healthy fats are just not working for me anymore so what do I do now??
A clean slate is usually my next recommendation when people are having a hard time with sugar cravings and protein isn't helping. Removing all added sugars and hyperpalatable sweet foods for one to two weeks usually helps to reset taste buds. You can also check out my 7 Day Detox: autumnellenutrition.shop/products/7-day-intermittent-fasting-detox-expanded-revised
I appreciate your expertise, but to hear literally hundreds of RUclipsrs give advice about losing weight after 50, when they are in their 20s or 30s borders on offensive. Would be like advising someone on how to get through losing their spouse when you haven’t lived through it. Check back in when you’ve lived it.
Fasting is best for reducing sagging skin- start with 12 hours and work up to 36 hours over time. Dr. Boz Dr.Mindy Pelz and Dr. Fung are all great resources about how to do this safely. Hope this helps
Carnivore and fasting. That's proper human behaviour. Dr Ken Berry has videos to help you. I shrunk my skin as I lost weight by having ketones circulating whilst maintaining carnivore. Life is good.
Autumn, I'm disappointed in tbe clickbait title and misleading wording you use. No one means subcutaneous fat when they say belly fat, they mean BELLY fat. It's using misinformation for your benefit to use those terms, because as you most likely well know, you cannot spot reduce fat. As a physician, do better.
Every Health and Fitness advisor, influencer, and what have you.. Says "fat and fiber" increases satiety and decreases sugar cravings. Not true... I am addicted to sugar, and I know it.. and I'm doing whatever I can to stop that.. Nothing in my home, so there's no temptation after meals...But I can eat until I'm stuffed, (protien and veggies) and I'm not even done with my meal and I'm thinking about what I could have that's sweet.. And this has been going on for months...🙄
Same. What I ended up doing was changing my sugar to a more natural sugar treat. A small bowl of vanilla Oikos with frozen blueberries and 3-4 cherries. Or try a piece of fruit like 1-2 dates or figs, half of an apple, a small orange. Maybe 4 oz of a chocolate protein shake. It takes a while, but keep at it, and your body and taste buds will change. Then a sugary treat is too sweet and you don't want it. I've kept the weight off for 4 years and don't crave sugar anymore.
It took me about 4 years of consistent diet change and therapy to get a handle on my sugar cravings. There’s no one size fits all answer but it is possible.
1-watch out for fructose
2-walk more & sit less
3-limit alcohol
4-stress reduction
5-eat protein ,fat and fiber
Thanks!😁
Thanx. Saves me watching it over 😊
Autumn provides-more credible information in each video than most doctors do on payroll selling meds
Literally!! You are not wrong!
Working to achieve a life using these 5 golden rules 🤔. The only one missing is being consistent with being active (walking, moving more and strenght training). This video tells me I am 80% there. I feel great about this. Thank you Autumn 👍❤️🇨🇦
I think that's the biggie with a lot of people, and for a lot of reasons. Before 2020 it was built into my day to easily get 10K steps because I would be walking about 22 minutes to get to work, and then would walk for breaks often and with a friend, and then for about 30 minutes at lunch. I think being in an office really motivated me to get out and get some air. Now I work from home 99.99% of the time, where it's comfortable and I'm in my jammies, and my motivation waxes and wanes. And the conversation in my head is always the same:
"Well, you can just work from the office, that's an easy fix."
"But that's 2 hours for the commute that I lose every day!"
"Then just pretend you're doing what you were doing when you used to commute."
Me at 7am in my comfy jammies, "Maybe tomorrow."
Me at lunch in my comfy jammies, "I don't wanna."
Me at breaks, "But I can't walk I'm in my jammies!"
Maybe the fix is to actually get dressed? LOOOOL I never realized before typing this out HAHA! Won't it be funny if that's the keystone to the habit?!
@@celticlass8573 that is so true, all the reasons we give ourselves… you’ll find a way. Autumn keeps drilling this into our head so it will happen. You will get back to it. You and I can do it 👍🙌😆
Wow! I can’t believe how well this was explained! I actually understood it. Thank you
Great video and motivation to reach my goals! Thank you Autumn!
It is so stressful to be told to sleep more when you have difficulty sleeping!!
Great video, Autumn! As a peri-menopausal woman, I've learned to add a fiber supplement into my routine to help maintain the right amount of fiber in my diet every day. I use "Raw Organic Fiber," 15 organic superfoods in one. This has helped tremendously!! 💪
More good science. Great commentary. Salute.
Very helpful...I would really like to see you expand this area further.
Thank You so much! Your information has really helped me a lot with controlling my visceral fat and diabetes.
That's wonderful Darrin! I'm so happy to hear my videos have been helpful for you!
So glad I found your channel! I've started eating WAY MORE protein lately and it's crazy how it has changed the way I eat. I no longer feel the desire to snack between meals and my typical need for something sweet at the end of meals has literally vanished. I've successfully walked past many chocolate bars in the last few weeks with an actual aversion to them--crazy! Feeling good, which is most important!
My job totally messes with my sleep schedule. That's something I need to improve on!
I don’t drink anything but water and black coffee, I don’t eat processed foods, I don’t drink alcohol, I workout 7 days a week and walk throughout my day, but I still carry weight around my belly.
You don't need to, and shouldn't, workout 7 days a week. Remember that yout body needs rest, and that rest time is when your body gets stronger.
@@celticlass8573I agree. Give your body time to rest after working out. It could be raising your cortisol levels. Just a thought.
Same. But I workout about 5 days a week. So I’m confused
I struggled with that for years. Reducing carbs was the only thing that worked for me.
I agree, rest is incredibly important. After working out 5 or 6 days in a row, I find that I feel and look my fittest and leanest following 3-4 days of rest. It’s a crazy feeling because you think to yourself how do I feel and look so good I haven’t worked out in 4 days. But it’s that rest that makes your body heal and respond to all the exercise.
Autum, I finally got to try your vanilla protein powder today. Delicious! Thanks for all the great info and the yummy recipes!
Yay, I'm so happy you love it!!❤️
🌞 Great info, especially as holiday treats are in abundance! Thanks, Autumn! ⚘️
Cheers! ☕️🕊💙✨️♥️
Good video, you are correct on all points.
I had to lose weight for obvious health reasons, had to take stock on my diet. First thing was to avoid sugar and calories in all drinks. Not easy to do but other than the odd beer or margarita, almost every drink I have is either water or black coffee.
Getting enough quality protein is tough.
But I think we use the expression of skinny fat for one of your explanations.
Appreciate the information and I now recognize part of my problem. Thank you Autumn!
Great informational video Autumn ⭐
Great video, thanks for the information:)
I do all of these! Appreciate all of your videos. I have learned a lot.
Thank you for another great video packed with quality information!
I hear everyone talk about not sitting too much, but, what about people that are in wheelchairs? How do you work around that issue?
Swim? Wheelchair sports?
Surprisingly, my visceral fat and belly fat has really crept away fairly quickly (I see a bariatric doctor who has the scale that measures everything, including visceral fat)
Have you seen the research on using beef tallow & liver health? If so do you have any thoughts on its validity??
So recently I was thinking instead of
Doing a 60-70 minute weight lifting workout followed by a 20-30 minute treadmill or stationary bike at 8-10am, I may see better results by walking later in the day which would be around 5pm.
Its best when I can do both but some days after weight lifting my body wants a break. And I always love a late walk
Thanks so much Autumn, can I buy your sugar free protein powder in the UK?xx
Hi Autumn, new to the channel and loving all your informative videos. Your first Golden Rule is watch out for Fructose. Your video showed added fructose as in candy, processed and ultra processed foods. What about fruit?
A handful of berries occasionally is OK. Cut back the other fruit... You're right- it's loaded with fructose. If you HAVE to have your fruit, make sure you eat it whole so you get the fiber with it. (But never eat bananas. Nothing good about them. Eat an avocado if you need potassium!)
I love my alcohol on weekends and I still am keeping my weight I want!!!!
Let me guess...you're young. The liver, like everything else, functions less optimally as you age.
@AlexandertheGreat99 , I am 57
Also this is for losing fat. If you’re at the weight you want then this doesn’t apply to you.
What’s your take on fructose in fruit? I follow a channel with a scientist who says to avoid fruit due to high fructose. Surely this can’t be a the case. I eat 3 fruits a day (well actually 4/5 as I also eat tomatoes and avacados but rest are banana, kiwi , apple).
I'm no nutritionist but I would think a piece of God grown food also containing fiber paired with protein and fat wouldn't be a bad form of fructose
How would swimming 5 days a week? Do about 45 minutes.
Great info.
Thanks for this info
What’s a good sub for cottage cheese?
Re: Fructose--Does this mean we should limit eating fruit? BTW--Autumn rocks; thanks for your awesomeness.
Not sure, but you definately want to cut out fruit juices...they're like liquid sugar.
Most definitely you need to cut back on fruit. Most are loaded with fructose. Stop with the pears, apples, bananas, oranges, mango.... A handful of berries is usually OK.
The book Mastering Diabetes by Cyrus Khambatta teaches that eating fruit is a good thing. Also, the book The Mayo Clinic Diet by Donald Hensrud teaches that people should eat a serving of fruit with every meal.
Really frustrating when everyone says “steps” and “move more” when you have access job that dominates 9-10hrs of the day.
I work 14 hour shifts and still find time to take 3 ten minute walks per day.
@ three ten minute walks won’t get you to 10-15k steps. I do two 15 min walks and I’m lucky if I hit 10k. I’m just saying, it’s not as easy a goal as people make it seem.
@@robertjarvie6331 that is true, if 10-15K is your goal that won’t typically get you there
Thanks, Autumn. Can you please share your macros per day or week? I know you don't really count calories but I'm just interested. Also, how should we adjust our macros according to age, weight, height, and weight loss goals. Or atleast please share the extremes (too low in carb/too high, etc )
Thanks in advance!
A very great video!
Is allulose and stevia the same as eating sugar?
No, those are fine.
Do fruit juices without any "added" sugar contain a lot of fructose?
Agree points about sweets but Fructose is specific to fruit is it not?
Can visceral fat cause bloating aswell? Thanks
How do you know if you have visceral fat?
Please do a video on recovery. I want to workout more but I struggle with fatigue and soreness. Other than sleep and protein what do I do?
I struggle with the same. What I now do is I do my strength training works every other day. On off days I do short yoga workouts for recovery (RUclips has so many) as well as stretching. I also take a few short walks a day. This helps me with recovery. It may help for you too.
How do I find out if I have and how much visceral fat I have?
After lifting weights, can not eating enough also make your belly fat?
What a crazy world when alcohol is so common that she has to say limit it to less than 3 drinks a week.
What’s your opinion on the grum vitamins?
So what can people do if they are not able to walk
So if I found that running brought my chronic headaches down to almost 0, how often and how far would you recommend I run to keep my cortisol as low as possible in that situation? I also kind of assumed that my chronic headaches were stress related, and that running was actually reducing my stress by ending the stress cycle, so I’m just wondering what the medium would be between those two theories - running reducing my body’s stress versus running increasing my body’s stress?
You could be on to something. Some other thoughts: blood flow and blood sugar can both possibly impact headaches - at least nutritionally (both which could be impacted by exercise). But regarding stress, it depends on the person. I would look to see if you are experiencing signs of overtraining: difficulties sleeping, weight gain, mood changes, etc. If so, then it's time to taper it down a bit or try cross training (like adding in swimming, cycling or some strength training).
@@AutumnBatesThanks!
according to this, I have no protruding belly...
Carnivore diet is how I got healthy. I only eat fatty red meat, salt and water.
Ok I’m a bit late to the part on this very important to me video.
Questions? Why almond butter and not peanut butter?
Why is it I walked 100 kms in March for the Charity Soldier On ate according to my Autumn Bible & didn’t see one iota of weight shift or my diabetic gut (aka the triplets) move?
Any new tips or reality checks appreciated. I’m not easily offended if at all…. ever…. Haha so don’t hold back.
Autumn, do you run?
I absolutely cannot cut my sugar cravings and I've gained 20 lbs because of it. I was low carb for over 2 years and I lost 37 lbs and now I've gained back more than half because I just cannot stay on track. High protein and healthy fats are just not working for me anymore so what do I do now??
A clean slate is usually my next recommendation when people are having a hard time with sugar cravings and protein isn't helping. Removing all added sugars and hyperpalatable sweet foods for one to two weeks usually helps to reset taste buds. You can also check out my 7 Day Detox: autumnellenutrition.shop/products/7-day-intermittent-fasting-detox-expanded-revised
Try Keto.
@@kellylappin5944 doesn't work but Ty!
@@kellylappin5944 True, but who wants to be slave to their food?
Therapy. So much of why we eat and love sugar is mental.
Why is peanut butter a poor source of protein? Too much fat?
Prioritize protein, cut carbs, move
So you don’t count calories? So you lose weight by eating three high protein meals a day with some fat and fiber?😊
I appreciate your expertise, but to hear literally hundreds of RUclipsrs give advice about losing weight after 50, when they are in their 20s or 30s borders on offensive. Would be like advising someone on how to get through losing their spouse when you haven’t lived through it. Check back in when you’ve lived it.
I have only one rule one meal a day. Thank me later
What time of day, how many calories, do you work out?
I'm tall and TOFI due to heavy drinking. What's the best way to prevent excess skin when I lose the weight? I want to lose 100lbs.
Fasting is best for reducing sagging skin- start with 12 hours and work up to 36 hours over time. Dr. Boz Dr.Mindy Pelz and Dr. Fung are all great resources about how to do this safely. Hope this helps
Carnivore and fasting.
That's proper human behaviour.
Dr Ken Berry has videos to help you.
I shrunk my skin as I lost weight by having ketones circulating whilst maintaining carnivore. Life is good.
This video stressed me out. But thanks
Slow down talking a little for the older folks. Plz
Change the settings ( using the cog) to .75 and you can slow her down yourself.
Tap the screen, press the cog at the top right then choose playback from the list.💕
Autumn, I'm disappointed in tbe clickbait title and misleading wording you use. No one means subcutaneous fat when they say belly fat, they mean BELLY fat. It's using misinformation for your benefit to use those terms, because as you most likely well know, you cannot spot reduce fat.
As a physician, do better.
Every Health and Fitness advisor, influencer, and what have you.. Says "fat and fiber" increases satiety and decreases sugar cravings.
Not true...
I am addicted to sugar, and I know it.. and I'm doing whatever I can to stop that..
Nothing in my home, so there's no temptation after meals...But I can eat until I'm stuffed, (protien and veggies) and I'm not even done with my meal and I'm thinking about what I could have that's sweet..
And this has been going on for months...🙄
Same. What I ended up doing was changing my sugar to a more natural sugar treat. A small bowl of vanilla Oikos with frozen blueberries and 3-4 cherries. Or try a piece of fruit like 1-2 dates or figs, half of an apple, a small orange. Maybe 4 oz of a chocolate protein shake. It takes a while, but keep at it, and your body and taste buds will change. Then a sugary treat is too sweet and you don't want it. I've kept the weight off for 4 years and don't crave sugar anymore.
Fat bombs, dark chocolate and herbal tea as a “treat”
It's your liver.
Certain parasites and "bad" gut flora can also make you crave sweets.
It took me about 4 years of consistent diet change and therapy to get a handle on my sugar cravings. There’s no one size fits all answer but it is possible.
PUT DOWN THE WINE!!!! Get SOBER!!!
I don't drink at all, don't overeat, either, but I'm overweight. How DARE you assume anyone who's overweight drinks! 🤬