Your channel is quickly becoming the only one I watch for health and fitness information. You’re so generous to share your wisdom with us and your information is invaluable because it’s science-based, not a lay opinion. Oh, and you’re super likable, too! Thanks, Autumn - from another season (can you guess which one? 😅)
tips for perimenopausal weight loss please - which is not about calories in/calories out - but the despairing of our fluctuating oestrogen/progesterone levels.
My favorite low carb meal is lettuce wrap burgers, with an at home in n out burger sauce recipe, caramelized onions, tomatos and bacon and jalapeno poppers as the side. So delicious doesn't feel like a "diet" in any way.
Yes, these 5 tips will make your weightloss goal happen. Autumn you know your stuff and deliver it with such confidence it’s beautiful and so inspiring. Thank you so much for all your, literally, life changing videos. 👍❤️🇨🇦
Hi, I was wondering if you could do a whole video on whether eating before or after a walk is better for weight loss, why/why not, and what to eat before and/or after a walk, thanks
Love your channel Autumn, such spot on information! I’ve noticed sooo many health problems hair breaking falling out, brain fog, blurry vision, pain in my bones and joints, chronic fatigue, when I stopped just getting my protein from plant foods and started eating meat and eggs I felt unbelievably better almost instantly noticed a change so protein quality is very much a thing! 👍👍
My problem is, I don't want to eat meat yet my body feels so much better when I do. I went on the Atkins diet for one week--it was life changing. All my allergies went away and my brain was as sharp as a tack. I can't sustain eating that way, though.
If I am allowed Autumn, there's another one. It takes time. Therefore, have faith, be consistent, patient and don't lose hope. There will be days you don't want to keep going. Trust the process, it's truly a worthy one, it's your health. If I managed to get down from 143 to 72-75 kilos without having surgery, everyone can. So far, it's been an eight-year journey and there were times I wasn't on track especially during the army, but I bounced back and especially the past three years I am stable, and I enjoy it a lot. Whenever I wish to treat myself to something I'll have it, yet I'll recover the next day. There isn't a magic pill, that whole shit with people putting their faith solely on Ozempic and berberine makes me sad. Berberine is quite helpful not only due to being beneficial to diabetic people but because of various other positives it offers. I mentioned Ozempic because my father is using it, he is diabetic, and it's hard to find it in drugstores due to all the people buying it for weight loss. He takes care of his nutrition; he works out and he is on his way to 78 years of age therefore there is no excuse. Cheers.
Love eating the way you teach, Autumn! So much more satisfying! I still have issues with getting enough protein in only a few meals tho… I’m 58 and weigh 125 lbs but have heard that we need even more protein as we age to avoid muscle loss… thoughts? I lift heavy 3x/week and do sprint intervals and walking/rebounding for cardio
Thank you so much for all the hard work 🌷 can u please do a video about teens nutrition and how can we as parents help them to achieve healthy lifestyle…
Yes ❤ totally agree! I too am documenting my weight loss on my RUclips channel and can 💯 relate to these! 14 lbs down and counting! Recently left WW for a lower carb lifestyle with IF and WOW! Less meals but far more satisfying!
I'm not a fan of ground turkey so I'll use tempeh. That works well since it will absorb the flavors of the lasagna and is firm like a meat. I love zucchini so looking forward to trying this recipe.
I do an hour of cardio in the morning, either a run or the bike. During the day, I can't typically get outside again for a walk, so I go up and down the stairs.
What is also helpful to get to sleep is spraying magnesium oil on the bottoms of your feet before you get into bed. Also, using a 'twilight bulb.' I go to bed about an hour before I actually go to sleep so I can read (real books!) while lowering my cortisol levels with the 'twilight bulb.' (You can also use the bulb in your living room starting an hour before you go to bed to acclimate yourself to nighttime.) As I have a sleep number bed, how I do is reflected in my sleep IQ the next morning. I'm almost always in the 85-97 range out of a 100.
@@shefindhappysw2147 I replied to you but looks like my comment got deleted. I guess you'll have to look it up since I'm not allowed to tell you or offer a website to explain it.
Yes! I have 3 meals but do add a few slices of an apple, pear, or seasonal fruit sometime before dinner bc going 7 hours is hard (yes, I know) Def sleeping more now after menopause; for a few years the most I could get was 5-ish, but now a good 8 hours.
I can deal with cutting most of the high glycemic load except for my oatmeal. I love oatmeal usually twice a week and actually look forward to it. Mental health is so important to being healthier too and my plain oatmeal with some peanut butter and hemp seeds and nuts and pumpkin seeds makes my belly and heart happy :). ( I always try to eat a high protein lunch on my oatmeal days :) )
Not snacking. Snacking was our collective undoing. Before 1970's, snacking was foreign. Then Big Food marketed easy, flavorful, constant snacking. Boom. Obesity skyrocketed along with food addiction. It's been a real challenge.
I would start with PFF- protein fat and fiber meals. I love her videos about cooking meals and grocery haul. Her coconut milk vanilla protein smoothie top with cacao nibs, roasted coconut flakes and berry mix is to die for. Super delicious! You stay satiated until next meal.
Yes! Please do a video on T 2 diabetes. Husband was just diagnosed. I have him following this way of eating along with me but need to know if there are any further differences/restrictions. Thank you. 💜
Hi Autumn! I know you have taught these tips in the past, but I love the refresher! It's SO easy to fall off from time to time. Not that I would do that...😂😂! I have a random question...I have lost 34 lbs with IF. My issue is all the leftover skin!! HAHA!! I'm quite active but 58. Do you have any suggestions on how to tighten it up a bit? Thank you!! I hope you are feeling well!! (Is your nursery finished? You and your husband must be over the moon right now!!) Take care and thank you!! :)
Awesome, congrats Kellie!! Regarding skin, I might do a full length video on this in the future, so stay tuned :) And I'm feeling great! Nursery is almost finished, just need some final touches (and a free weekend to do it!😂)
I’d say it depends on how much u have hanging. I too have it but I’m thinking surgery only option, at least for my stomach area. I just watched a video the other day for loose skin under yr arms, n they suggested micro needling w/that roller thing. Gonna start today. 🤞🏼
Thank you so much for your videos ! They are very informative and honest. I appreciate your work and your willingness to share without the cost 😊 stay blessed!
Most vegetarians I know are not eating quality proteins and look rather thin and frail. I also notice that many of them cannot eat just the three meals a day, but heavily rely on frequent snacking to function 😮. Maybe because nutritional needs are not actually being met? Thanks for these tips! Trying to maintain some space between meals through my second trimester with my third baby at the moment. Following your tips is actually really keeping me on track to gaining the proper amount of weight while keeping strength and energy up! And mitigating the increased sensitivity to bloating during this time!
Most vegetarians I know are opposites. They came to me for advice. I introduced them to IF and Autumn’s channel. Vegetarians or non-vegetarians are the same - must have everything in moderation and balanced diet and being active are keys to health lifestyle.
So happy to hear that my tips have helped you through pregnancy! Good luck with the rest of your pregnancy! I'm currently rounding the corner with week 34... almost there!! :)
I just want to let you know I just love your videos! You have so much knowledge in IF, and your videos have helped me so much. I made your zucchini lasagna tonight and it was delicious! I do have a question I did your test for how much protein I need to eat and its 120. I probably eat 30 grams of protein per meal and I eat 2 meals a day. I am not hungry for 3 meals,will not eating the 120 g of protein a day a bad thing? Or should i be trying to eat my total? I do the 18/6 fasting and that seems to be working great for me.
2:07-2:14: 🤣As you said “zucchini” and I started to shake my head☹️, but you anticipated the skepticism and said “don’t knock it till you’ve tried it!” Fair enough, I’m will to give it one chance😅
I really believe 2 meals is much better than 3 for health & weight lose. And Keto Chow daily minerals is fabulous too for electrolytes. Has more in it than Lmnt. More good things. No flavor or sugar substitute
Struggling right now because I’m gaining weight on your program after losing it initially. Don’t know what I’m doing wrong. I sleep, I eat two meals a day, I fast, but I’m right back where I was when I started. Totally defeated.
Are you getting enough calories to support your metabolism? I was eating too little once and ended up slowing down my metabolism. Now, I try to eat about 1600 calories a day and walk enough to burn at least 2100 (measured by my Fitbit). Good luck!
Could you do a video about vegetable juicing? I like to start the day with something called a "lemon ginger blast," which is mostly green vegetables, but has a little bit of lemon and apples too. Can this work with intermittent fasting? Would it work better if fennel was subbed in for the apples?
Try using cucumber in read of the apple; it’s what I have been doing for years. I don’t think you can use vegetable juice during an intermittent fast though, regardless of your fasting goals.
Hi Autumn. Do u recommend anything else for walking just in case the weather gets too hot ? Like I live here in Bakersfield California and it’s getting really and even in the mornings it’s hot
It depends on the flavor! I have a blog post with the details here: www.autumnellenutrition.com/post/does-lmnt-break-a-fast-intermittent-fasting-tips#:~:text=The%20unflavored%20LMNT%20only%20contains,will%20not%20break%20a%20fast.
I pee immediately before sleep and still have to pee during the night. i’ve heard that sometimes it is just habitual after a while and you can ignore it and go back to sleep. Thoughts?
Im so confused about the high glycemic food part because I see only those types of food being available to me like bread tortillas jasmin rice with like tomato and onion blended on them and pinto beans etc. I hear people say all that matters is portion control but here you are kinda saying not restricting those kinda stops your whole fat burning mode
I don’t even know if I can call myself active I don’t get to go on a long walk or jog or anything and go to the gym like most people here I can only walk around my house and help my parents with stuff
How do you get all your protein needs in only 3 meals? A lot of volume at one meal makes me feel too full. I like to stop eating when I’m satisfied and not push myself to eat more because I need to eat the protein. Any recommendations?
Sounds like you will be better having more smaller meals throughout the day everyone's different I like having a light breakfast or no breakfast and having more snacks
I walk a minimum of 10 000 step a day, most day between 12 and 15 000 and can't get rid of my mum pouch. Very annoying, trying to follow your advice but really stuck on the belly fat despite being quite active all day
So I know you put chia seeds usually in smoothies but I find that chia seeds just usually upsets my stomach. And I’d slowly lower the intake on to test out what might work for me but it just seems that I might be sensitive to chia seeds. What can you say I might swap it to instead? I think even flax seeds do the same as well for me…
I am traveling in my RV for 6 months. We do alot of long hikes and bike rides. Struggling with my lunch meal. I need something easy to pack, doesn’t need to be cold and has high protein. Any suggestions?
I would pack stew or smoothie in thermos. Or any kind of wrap - burrito or soft taco. Autumn has a ton of videos for delicious food. Try them, make some adjustments depending what you prefer.
Hi! I have a blog post with some easy hiking lunch ideas that you can check out here: www.autumnellenutrition.com/post/5-easy-hiking-lunch-ideas-while-intermittent-fasting
Walking 8,000 step will be a goal. I do 2-3 hours of fitness a day (some is cardio, some is toning, some is Pilates/stretch, and some weight routines. I also do a 45 minute stationary cycle every day for my heart. So I’ll work on the walking just 8,000 steps a day. My life is full of fitness for health reasons (Type I Diabetic from early childhood from genetics… so I have grown up with careful nutritional eating) and because I just love filling my days with fitness. I’ve not ever been overweight but would like to add walking back into my life. Our weather now is very conducive at the moment (strong winds have calmed) so I’ll do this. Thanks for the video! ❤❤
I have stomach problems I can’t eat a full meal in one sitting. It takes me two hours to finish a meal or I just eat half of it like half a hamburger and I’m stuffed. I can’t get all my nutrients in it’s hard. And the sleep thing isn’t gonna happen I have 5 kids 3 still wake up in the night and my husband has r.l.s. He never gets sleep.
Autumn, I am interested in trying LMNT, but was a little concerned about “ Natural flavor” As one of the ingredients. Typically, unless clearly identified as being from a natural source, natural flavor is a chemical. Can you clarify this thank you.
The unflavored one is like drinking water with salt 😣 the flavored versions are the best. I have LMNT in my pantry and usually only take a half a pack a day during a workout.
I'm not concerned about natural flavors, especially in very small amounts. But I definitely stay clear or artificial flavors (which actually are derived from a chemical and not a natural source)
Even though I go pee before bed I am still getting up in the middle of the night to go to the bathroom at least 2 or sometimes even 3 times a night.. my sleep sucks! But hey I'm still losing weight
Ok let’s talk post menopause. Do you have any info in that big ol brain of yours for how to get uninterrupted sleep for all we menopausal ladies out here? Me- go to sleep as soon as I’m in bed. Wake up. Like wide awake. 2-4 hours later. Then I’m like a rotisserie chicken, turning over this side then that side. My pillow turns into concrete (figuratively) & I can’t get comfortable. Then I just lay there staring at the ceiling not even cracking a yawn! 🤷♀️
@@aliciaw.6754 it sucks doesn’t it? Or if you’re like me, I go to sleep straight away but like clockwork 2 1/2 hours later I’m wide awake & that’s often it for sleep except of course when my alarm goes off at 6.15am. Then I want to sleep 😩
This is your adrenal glands! I am just entering this phase also. Research how to support & heal your adrenal glands. Also, I haven’t read it yet but The Wisdom of Menopause is supposed to be an awesome book with great info.
How can you lose weight with 6 meals / day ? You're insulin spikes with each meal. And once insulin spikes, fat burning stops. So how is it even possible to lose weight ? I never understood that. I feel like I'm missing something.
It worked for me when I was working out with a trainer, but I would be hungry right before my next scheduled feeding. Definitely annoying to be tied to a frequent eating schedule! I think it worked because we closely watched my macros and I was lifting heavy, but I’ve never followed that style of eating when I wasn’t working out with a trainer. I had the same question for a meathead who tried telling me to go back to that way of eating and all I got from him was a blank stare.
Ok, maybe this is rude, I don't mean to be, but I am going to post my rebuttal. I am not sure how many pounds this influencer has lost, but I notice the difference between people who learn from just studies and textbooks, and people who learn from a variety of sources including the experience of others and themselves. Studies do show the truth, but often the scope is much narrower than what is inferred from those who interpret them. With more context, you can reevaluate the interpretation to see what the limitations really are. #1 "Eat Full Meals That You Actually Like": I agree don't plan 6 meals. Depending on your diet you can have healthy snacks but you should try to move away from them towards intermittent fasting. The snacks should just be to reduce hunger, not to enjoy yourself. Examples I have used: 1. A shot (about a tablespoon) of high-quality high-polyphenol extra virgin olive oil. 2. About 5-6 pieces of macadamia nuts (one ingredient, no processing). 3. Two spoons of clean yogurt or cottage cheese with culture. 4. A few high-polyphenol berries. If you notice a trend here, I am looking for high nutrition and mostly fat except the berries. I am not looking for foods people typically like. You don't need protein in snacks because you are not eating enough in a snack for protein. Use the snacks to stick to your goals till you adapt. They should just remove the pressing hunger without being full satiating. Having a plan ready to go in a moment's notice will avoid the endless hunger that results in a substantial cheat meal. Also, meeting nutrition goals is one way to reduce hunger. If you have a nutrient deficiency, you may remain hungry when you would otherwise be fine with the same calories. While "calories in calories out" is technically correct, your metabolism changes much more than people give it credit for. The less healthy you are, the less the "calories out" may work in your favor. If you have a lot of weight to lose, you need to focus on getting healthy at the same time, both for your health and to aid your weight loss. Just like bad sleep will hurt your weight loss, so will bad health. Even if you feel okay, you have some conditions you cannot feel, and if you are obese and sedentary, I promise you that you can feel better. So, you need to be focused on healthy meals, not meals you like. You got where you are doing what you like without changing what you like. Chances are you do not like exercise or some healthy foods like you like pizza or foods with ingredient lists you cannot memorize. What you need to do is learn how to like new foods. You need to retry foods you do not like or foods you have been scared to try. Some you will grow to like to some extent over time, others you will incorporate in ways you can tolerate them. There are several foods I learned to eat that I would never eat before, and I started exercising about 1 minute a day and added a little bit every day till I was at 150 minutes per week. You do not stick to a lifestyle change by compromising healthy foods to taste somewhat like the foods that made you fat. You must learn to like new things. To make things easier, try to eat till satisfied by eating plenty of protein/fiber/healthy fats. If you choose to go carnivore, you can reevaluate the fiber. Use this strategy instead of eating what you like. By the way, a bunch of salads are not what you need to be healthy. Look for healthy animal products for most of your vitamins. You can look to plants mostly for polyphenols/phytonutrients, fiber, and various fermented foods. You want some seafood, organs, and random other things. When you study a nutrient, look for the food sources and pick a few good ones. Plants have lots of good molecules and lots of bad molecules. You want to be very careful with which ones you chose to eat a lot of. Most are fine for most people if rotated in moderation, but if you build the same salad and eat it 3 times a day without thinking, you may be pissing stones eventually. There is no food without a disadvantage so research any food you consider making a "staple." But long story longer, have healthy snacks ready to go especially in the beginning, because while your body adapts, you will have cravings for what you are used to. Your body will need time to adapt to new foods and a new eating schedule and it will fight you for a while. You will get through it if you are prepared. #2 "Walk 8200 steps." I like this and I don't like this. First, you need to add exercise to be healthy. Second, you do not need exercise to lose weight. So, if you are trying to be healthy which you should be, you should not be making "healthy lasagna." If you are just trying to lose weight, you don't need to walk. In fact, you really can't lose weight with exercise, at realistic levels at least. If one person just diets and one just exercises, the diet wins by a mile. So why exercise? Health and preventing that metabolic adaptation from being as bad as it could be. Walking is great for weight loss. Is that a contradiction? No, most people will not lose 100 lbs. by just adding walking to whatever they are doing, and they can lose it without any exercise. But combining the two can be effective IF you have tons of time. And this is why I don't like the suggestion. Telling people they need to block off two and half hours a day to exercise creates an unrealistic barrier when really an obese sedentary person can start working out 90 seconds twice a day and be well on their way or they can even start with no exercise at all. Do what you can and increase it at your own pace. Do what feels right. Don't let a young fit person reading studies tell you how much to exercise. Trying to reach their requirements is a good way to make you quit. If you want to just walk around the block one time, that is great and helpful. "At least 8200 steps" is ridiculous. "8200 steps" is fantastic. "At least 8200 steps" is ridiculous. If this person was sedentary for a decade, I promise you that day 1 is not 8200 steps. Pick whatever exercise is convenient for you at first. Eventually add some resistance and some cardio. When I say cardio, I mean the type, not duration. If you just briefly do it, that is fine. When you are doing tiny amounts, you can do it more than once a day. Add 15 seconds a day or an extra rep. You will find what works for you. Her tip about doing it more than once a day is a good one. Even if you work out you can still be sedentary. Breaking up sedentary is good for preventing the bad metabolic adjustments.
Next, she trys to sell LMNT. DO NOT BUY LMNT. Do supplement electrolytes but not by using LMNT. LMNT is a scam but they pay high commissions to influencers. The quantities of the electrolytes matter and the quantities of the ingredients in LMNT are way off favoring cheap salt. If you take enough of LMNT to get your potassium and magnesium, you get way too much salt. That is probably why on LMNT's website they post salt studies. They hope you read them and then overpay for salt. The potassium is a very low dose for what you need. You can buy potassium in your grocery store in the spice isle. It is sold as a salt substitute in brands like "Nu Salt" and "No Salt." See what your store sells and read the ingredients list. It should say potassium. Now you have your salt and potassium, now you need your magnesium. Now you need to buy a real supplement. Should you get LMNT for magnesium? NO. There are many types of magnesium. You need to get a good one and one that is right for you. Some types are wrong for everyone, and no type is right for everyone. You need the proper amount. LMNT is NOT the proper amount. You need to take it at the right time. In the next segment she tells you take magnesium before bed (great tip) but she just told you to take it with your exercise. Some magnesium causes drowsiness in some people. Some acts like a laxative. You need to find one that works best for you, and you need to time your dose when it works best for you which might not be when you need your salt and potassium. Taking salt and potassium while you work out is a great idea, but you may want to wait till you're home or about to sleep to take magnesium. She then holds up a blue magnesium bottle. It is from Life Extension; I recognize it because I take it. They have more than one type, but they are mostly known for their "L-Threonate." It is great stuff that passes the blood brain barrier. She obviously knows this because she has it, but she is not selling it because the referral link on Amazon doesn't pay much. You take a couple of these before bed and you will remember all your dreams on day one. LMNT has magnesium glycinate but probably not because most magnesium glycinate is fake. Magnesium glycinate needs to be chelated which means chemically bonded. To save money some companies just mix magnesium oxide (5% absorption) with glycine rather than get magnesium bonded to glycine. For example, a well-known bulk supplement company Bulk Supplements sells cheap "magnesium glycine" powder but has a ridiculous dose of (the label actually says) "about 4-5 tablespoons". (The max RDA for men is 420 mg.) Why take so much? It is packed with glycine powder to help you absorb the cheap magnesium oxide that is not mentioned on the label. Independent testing was done and most Amazon supplements are not chelated. What they are doing is buying this bulk cheap stuff and reselling it. In addition to being a bad form of magnesium, they get the dose wrong since most of it is just glycine. There is a trivial amount a terrible quality magnesium buried in it. The dose of magnesium in LMNT is already too small and if they are using something like this, it is a joke. Based on how they market and price their stuff, I assume they are cheap, but there are no linked studies on their product. Don't buy magnesium glycinate without an independent testing lab verifying it is chelated. The NOW brand is chelated, and you can find others. It is a good magnesium but there are other kinds good too. You should research and try one that seems right for you. If LMNT doesn't link a review of their magnesium, you should not buy it. Even if they did, you still want a personalized kind in the correct dose that you can take at a separate time. #4 "Get 8 Hours Sleep" This is very important especially if you are getting under 6 hours. Seven is probably fine. However, if you are disciplined with your diet and exercise, you will overcome some but not all of the disadvantages of less sleep. Don't feel it is hopeless if your sleep is off, but still work on it. If you wake too soon, try going back to bed or getting a nap. Be vigilant with diet and exercise if you have a night of short sleep. Maybe do a little more exercise later in the day so you are tired. Possibly a physical chore like cleaning or organizing. But not immediately before bed. Losing a ton of weight is a marathon and things do not have to be perfect the entire way, but you should work on small improvements till things are eventually much better. #5 "Remove high glycemic foods" Yeah, this is good, but not for the reason she says. Keto diets (including carnivore) are best for weight loss. New studies show this. They are not the best for long term health or longevity based on studies (Mediterranean) but they are best to lose fat fast. Now every armchair "bro-scientist" thinks it is because they spike insulin. But the real scientists don't think so. Protein spikes insulin. Not as much as sugar. Well...if you take Whey Protein Isolate it will spike insulin very fast and very high and you can still lose weight. Keto diets work for some other reason TBD. If you go to the Physionic RUclips channel a real scientist will have a great explanation as to why the "insulin myth" is false. However I agree that removing high glycemic foods along with other carbs is a great idea, but I am not afraid to "spike my insulin" with protein. I just remain fat adapted, so my body easily uses my fat while I fast. By the way, eating every other day is a great way to bust through any weight loss plateau and it is much easier if you are ketogenic and fat adapted. It would be very difficult to start this way, but build up your fasts as you go keto. You don't need to start this way as almost any diet works when you are new. #6 "Meet your protein needs" Great tip. At first you can lose weight without this, however, for health and long-term success this is important. The more we study, the more important muscle is especially when you are too old to grow more. You need to maintain as much as possible to survive disease and injury in your later years. If you are losing tons of weight, you will lose muscle too. You need to minimize this with resistance training and lots of quality protein. Animal sources are the best. Yes, you can finagle a complete protein by mixing a couple plants, but to get when you need you will eat too much of those plants and the negative qualities they have. Best way is lean meats, add healthy fats, and then target whatever you're missing. To get fat adapted, go keto with high fat first, then cut the fat to cut calories. Keep or increase the protein. Your body will adapt to using the dietary fat when the carbs are missing and then switch to your body fat. Tip #1 should be stop eating processed foods and at restaurants. It is really hard to overeat whole foods. If you need help for overeating whole foods, use less variety in a meal. If you eat just one or two kinds per meal, it is super-duper hard to overeat it. This is not necessary for everyone, but you should know this in case you need it. If nothing else works, just eat fatty beef (ribeye, ground beef, etc.) as much as you want for one meal every other day. Guaranteed weight loss, but it will take a bit before you can do it. If you lose excessive weight, you will offset the negatives of the saturated fat, but you must adjust that portion of your diet as you reach your target weight. Do not do this if you are already in bad cardiovascular health. Good luck to everyone trying to lose a lot of weight.
I’ve heard the opposite about studies. My brother’s a doctor and he also said meat eaters live longer. That is if you’re eating balanced healthy meals. (No deep fried, oxidized oils, etc.) There’s so many nutrients like amino acids that vegans are woefully low on. And low poorer quality of protein lead to my Aunt’s osteoarthritis. She’s a strict vegan.
@@kelli101278he study referenced at 09:30 on protein intake for vegetarians/vegans and omnivores can be accessed using the link, unusually you can access the full paper by then clicking a further link. It’s not really a study that definitively proves vegetarians have less muscle mass, and it doesn’t directly examine the quality of the muscle. The authors found a direct correlation between animal protein intake and muscle mass, which they didn’t find for either vegetable protein intake, or total protein intake. The authors then speculate on the possible reasons. They admit their study size is small (only 39 people), and that they couldn’t use a direct measurement of muscle mass (too expensive), so this was estimated by measuring creatinine levels and using a formula, a formula that was developed using a population from a different location and culture. They also admit their method of assessing exercise levels for those in the group was invalidated. Even with these limitations they still believed the result was significant. This type of study is useful as it raises questions, so can be used to justify funding on a number of bigger more expensive studies…but shouldn’t on its own, be used to make definitive statements on the impact of a vegetarian/ vegan diet on muscle quantity and quality. If you want a fully informed account on protein requirements, the difference between animal and vegetable protein sources, and the real meaning of the term ‘quality protein’, then I suggest this video. ruclips.net/video/DMwf_9wqWY0/видео.html from 32:21 onwards.
Actually evidence is proving more and more that protein from a plant-based derivative is far more beneficial. Seems a little outdated of you to be honest
![20 Ways to Lose BELLY FAT Without Counting Calories [2021]](http://i.ytimg.com/vi/u7PEki1-SnM/mqdefault.jpg)
1. Eat whole meals
2. 8200 steps a day
3. Sleep 8 hours
4. Remove high glycemic load foods
5. Eat your proteins
Thank you Autumn.. 😊
Your channel is quickly becoming the only one I watch for health and fitness information. You’re so generous to share your wisdom with us and your information is invaluable because it’s science-based, not a lay opinion. Oh, and you’re super likable, too! Thanks, Autumn - from another season (can you guess which one? 😅)
tips for perimenopausal weight loss please - which is not about calories in/calories out - but the despairing of our fluctuating oestrogen/progesterone levels.
My favorite low carb meal is lettuce wrap burgers, with an at home in n out burger sauce recipe, caramelized onions, tomatos and bacon and jalapeno poppers as the side. So delicious doesn't feel like a "diet" in any way.
Yes, these 5 tips will make your weightloss goal happen. Autumn you know your stuff and deliver it with such confidence it’s beautiful and so inspiring. Thank you so much for all your, literally, life changing videos. 👍❤️🇨🇦
Hi, I was wondering if you could do a whole video on whether eating before or after a walk is better for weight loss, why/why not, and what to eat before and/or after a walk, thanks
Would love to see this as well...Autumn?
😁😁
Don't wish for an easy life. wish for the strength to endure a hard one.
Love that!
Well stated! 🏆
Father Stu!!
Bruce Lee quote lol
Love that
Eating mostly protein should be number 1, sleep should be number 2, weight lifting is number 3, then there's everything else..
Love your channel Autumn, such spot on information! I’ve noticed sooo many health problems hair breaking falling out, brain fog, blurry vision, pain in my bones and joints, chronic fatigue, when I stopped just getting my protein from plant foods and started eating meat and eggs I felt unbelievably better almost instantly noticed a change so protein quality is very much a thing! 👍👍
My problem is, I don't want to eat meat yet my body feels so much better when I do. I went on the Atkins diet for one week--it was life changing. All my allergies went away and my brain was as sharp as a tack. I can't sustain eating that way, though.
If I am allowed Autumn, there's another one. It takes time. Therefore, have faith, be consistent, patient and don't lose hope. There will be days you don't want to keep going. Trust the process, it's truly a worthy one, it's your health. If I managed to get down from 143 to 72-75 kilos without having surgery, everyone can. So far, it's been an eight-year journey and there were times I wasn't on track especially during the army, but I bounced back and especially the past three years I am stable, and I enjoy it a lot. Whenever I wish to treat myself to something I'll have it, yet I'll recover the next day. There isn't a magic pill, that whole shit with people putting their faith solely on Ozempic and berberine makes me sad. Berberine is quite helpful not only due to being beneficial to diabetic people but because of various other positives it offers. I mentioned Ozempic because my father is using it, he is diabetic, and it's hard to find it in drugstores due to all the people buying it for weight loss. He takes care of his nutrition; he works out and he is on his way to 78 years of age therefore there is no excuse. Cheers.
Love eating the way you teach, Autumn! So much more satisfying! I still have issues with getting enough protein in only a few meals tho… I’m 58 and weigh 125 lbs but have heard that we need even more protein as we age to avoid muscle loss… thoughts? I lift heavy 3x/week and do sprint intervals and walking/rebounding for cardio
Thank you so much for all the hard work 🌷 can u please do a video about teens nutrition and how can we as parents help them to achieve healthy lifestyle…
Yes ❤ totally agree! I too am documenting my weight loss on my RUclips channel and can 💯 relate to these! 14 lbs down and counting! Recently left WW for a lower carb lifestyle with IF and WOW! Less meals but far more satisfying!
Fasting is a game changer
Congratulations 🎉 Keep up the great work!!
Awesome!! Congrats!
I'm learning to like the LMNT. I dehydrate SO fast and it's amazing how quickly that nips it in the bud.
I'm not a fan of ground turkey so I'll use tempeh. That works well since it will absorb the flavors of the lasagna and is firm like a meat. I love zucchini so looking forward to trying this recipe.
Enjoy!
Eggplant lasagna is amazing too.
You mean moussaka?
I do an hour of cardio in the morning, either a run or the bike. During the day, I can't typically get outside again for a walk, so I go up and down the stairs.
Great job getting those steps in!
Wonderful information...Enjoyed the video.
Thank you! Can you make a video on sugarfree options like stevia, xylitol, etc please?
What is also helpful to get to sleep is spraying magnesium oil on the bottoms of your feet before you get into bed. Also, using a 'twilight bulb.' I go to bed about an hour before I actually go to sleep so I can read (real books!) while lowering my cortisol levels with the 'twilight bulb.' (You can also use the bulb in your living room starting an hour before you go to bed to acclimate yourself to nighttime.) As I have a sleep number bed, how I do is reflected in my sleep IQ the next morning. I'm almost always in the 85-97 range out of a 100.
What is a twilight bulb?
@@shefindhappysw2147 I replied to you but looks like my comment got deleted. I guess you'll have to look it up since I'm not allowed to tell you or offer a website to explain it.
I’m getting free zucchini this season. Now I know of a new recipe to try. Can’t wait to make that dish!!
Yes!! Try it out!
Yes! I have 3 meals but do add a few slices of an apple, pear, or seasonal fruit sometime before dinner bc going 7 hours is hard (yes, I know)
Def sleeping more now after menopause; for a few years the most I could get was 5-ish, but now a good 8 hours.
I can deal with cutting most of the high glycemic load except for my oatmeal. I love oatmeal usually twice a week and actually look forward to it. Mental health is so important to being healthier too and my plain oatmeal with some peanut butter and hemp seeds and nuts and pumpkin seeds makes my belly and heart happy :). ( I always try to eat a high protein lunch on my oatmeal days :) )
Not snacking. Snacking was our collective undoing. Before 1970's, snacking was foreign. Then Big Food marketed easy, flavorful, constant snacking. Boom. Obesity skyrocketed along with food addiction. It's been a real challenge.
Thank you, Autumn for all your videos! Can you please make a video for foods to eat and avoid for people with Type 2 diabetes?
I would start with PFF- protein fat and fiber meals.
I love her videos about cooking meals and grocery haul.
Her coconut milk vanilla protein smoothie top with cacao nibs, roasted coconut flakes and berry mix is to die for. Super delicious! You stay satiated until next meal.
Yes! Please do a video on T 2 diabetes. Husband was just diagnosed. I have him following this way of eating along with me but need to know if there are any further differences/restrictions. Thank you. 💜
@@suzannecarrier287read The Diabetes Code by Dr. Jason Fung
I never sleep well. Like hardly ever… ugh. I’ve tried a lot of things. But will try some of the things you suggested. 😬
Hi Autumn! I know you have taught these tips in the past, but I love the refresher! It's SO easy to fall off from time to time. Not that I would do that...😂😂! I have a random question...I have lost 34 lbs with IF. My issue is all the leftover skin!! HAHA!! I'm quite active but 58. Do you have any suggestions on how to tighten it up a bit? Thank you!! I hope you are feeling well!! (Is your nursery finished? You and your husband must be over the moon right now!!) Take care and thank you!! :)
Awesome, congrats Kellie!! Regarding skin, I might do a full length video on this in the future, so stay tuned :) And I'm feeling great! Nursery is almost finished, just need some final touches (and a free weekend to do it!😂)
I’d say it depends on how much u have hanging. I too have it but I’m thinking surgery only option, at least for my stomach area. I just watched a video the other day for loose skin under yr arms, n they suggested micro needling w/that roller thing. Gonna start today. 🤞🏼
What a wealth of information! 😊 Thank you.
doing 6000 steps early in AM and 2000 at sunset, way to hot now here in az to do a bunch of mid day mini walks, 112* today
Hot in LA too
Literally just finished my 9pm walk here in Florida. It was "only" 88 which is a bazillion times better than the daytime.
Thank you so much for your videos ! They are very informative and honest. I appreciate your work and your willingness to share without the cost 😊 stay blessed!
Most vegetarians I know are not eating quality proteins and look rather thin and frail. I also notice that many of them cannot eat just the three meals a day, but heavily rely on frequent snacking to function 😮. Maybe because nutritional needs are not actually being met? Thanks for these tips! Trying to maintain some space between meals through my second trimester with my third baby at the moment. Following your tips is actually really keeping me on track to gaining the proper amount of weight while keeping strength and energy up! And mitigating the increased sensitivity to bloating during this time!
Vegans too, they think that they get all their protein needs from nuts and plant based products
Most vegetarians I know are opposites. They came to me for advice. I introduced them to IF and Autumn’s channel.
Vegetarians or non-vegetarians are the same - must have everything in moderation and balanced diet and being active are keys to health lifestyle.
So happy to hear that my tips have helped you through pregnancy! Good luck with the rest of your pregnancy! I'm currently rounding the corner with week 34... almost there!! :)
I eat small meals and find this is very effective for me.
I just want to let you know I just love your videos! You have so much knowledge in IF, and your videos have helped me so much. I made your zucchini lasagna tonight and it was delicious! I do have a question I did your test for how much protein I need to eat and its 120. I probably eat 30 grams of protein per meal and I eat 2 meals a day. I am not hungry for 3 meals,will not eating the 120 g of protein a day a bad thing? Or should i be trying to eat my total? I do the 18/6 fasting and that seems to be working great for me.
I use LMNT also. I only use the plain/unflavored as I cannot stand the taste of stevia.
i used to eat 6 meals a days years ago i get bloating and gas high blood sugar that why i eat 3 to 2 meals a day
Helpful info! Thanks!
2:07-2:14: 🤣As you said “zucchini” and I started to shake my head☹️, but you anticipated the skepticism and said “don’t knock it till you’ve tried it!”
Fair enough, I’m will to give it one chance😅
I like zucchini lasagna however I prefer eggplant instead of zucchini in a lasagna. So tasty.
That also sounds amazing!
The last 2 days of June, Autumn!
How often or how many of these LMNT packs a day should we drink?
I really believe 2 meals is much better than 3 for health & weight lose. And Keto Chow daily minerals is fabulous too for electrolytes. Has more in it than Lmnt. More good things. No flavor or sugar substitute
It’s Not only available on your link. Many utube channels like yours have this promotion
Struggling right now because I’m gaining weight on your program after losing it initially. Don’t know what I’m doing wrong. I sleep, I eat two meals a day, I fast, but I’m right back where I was when I started. Totally defeated.
Are you getting enough calories to support your metabolism? I was eating too little once and ended up slowing down my metabolism. Now, I try to eat about 1600 calories a day and walk enough to burn at least 2100 (measured by my Fitbit). Good luck!
Are red lentils a high quality protein?
🌞 Great stuff! ⚘️
Thanks so much Autumn! Have a awesome weekend!
Cheers! 🫖 🕊❤️
Have an amazing weekend, my friend!
Could you do a video about vegetable juicing? I like to start the day with something called a "lemon ginger blast," which is mostly green vegetables, but has a little bit of lemon and apples too. Can this work with intermittent fasting? Would it work better if fennel was subbed in for the apples?
Try using cucumber in read of the apple; it’s what I have been doing for years. I don’t think you can use vegetable juice during an intermittent fast though, regardless of your fasting goals.
Pretty sure she has a whole video about why juicing is bad
Hi Autumn. Do u recommend anything else for walking just in case the weather gets too hot ? Like I live here in Bakersfield California and it’s getting really and even in the mornings it’s hot
what are your thoughts on brown fat?
Hi enjoying ur posts and just sayin I love ur black wall behind the fridge! I want to do a blk wall but I’m nervous. Haha. ❤️
does element have a tub to cut down on waste
You're the Boss!
Minute Made makes a sugar free lemonade. Its awesome.
Ya ya ya..full of fake sugar. But tasty!
Nailed it!
I've lost 20lbs in two months. I've avoided peanut butter but just started eating PBJs again. Is it too low volume high calorie?
How may minutes walking is 8,200 steps. Ty
Can I drink LMNT during fasting times?
Thanks to you, I'm now drinking lmnt. Do the flavored ones break a fast?
It depends on the flavor! I have a blog post with the details here: www.autumnellenutrition.com/post/does-lmnt-break-a-fast-intermittent-fasting-tips#:~:text=The%20unflavored%20LMNT%20only%20contains,will%20not%20break%20a%20fast.
I pee immediately before sleep and still have to pee during the night. i’ve heard that sometimes it is just habitual after a while and you can ignore it and go back to sleep. Thoughts?
Autumn what are your thoughts on RAW milk 🥛 for someone who is IR 🤷♀️
magnesium bisglycinate over other magnesium supplements?
What are your thoughts on Berberine?
Im so confused about the high glycemic food part because I see only those types of food being available to me like bread tortillas jasmin rice with like tomato and onion blended on them and pinto beans etc. I hear people say all that matters is portion control but here you are kinda saying not restricting those kinda stops your whole fat burning mode
I don’t even know if I can call myself active I don’t get to go on a long walk or jog or anything and go to the gym like most people here I can only walk around my house and help my parents with stuff
Is protein powder high or low quality protein?
How do you get all your protein needs in only 3 meals? A lot of volume at one meal makes me feel too full. I like to stop eating when I’m satisfied and not push myself to eat more because I need to eat the protein. Any recommendations?
Sounds like you will be better having more smaller meals throughout the day everyone's different I like having a light breakfast or no breakfast and having more snacks
I just love you❤your tips are so easy and wonderful. Thank you for all the beneficial information 💖
I walk a minimum of 10 000 step a day, most day between 12 and 15 000 and can't get rid of my mum pouch. Very annoying, trying to follow your advice but really stuck on the belly fat despite being quite active all day
So I know you put chia seeds usually in smoothies but I find that chia seeds just usually upsets my stomach. And I’d slowly lower the intake on to test out what might work for me but it just seems that I might be sensitive to chia seeds. What can you say I might swap it to instead? I think even flax seeds do the same as well for me…
Use a small amount until your body adjusts. I never use more than 1 1/2 tablespoons each day.
@@jangreig6206that’s what I was thinking but I just kept having to put less and less till it kinda went to like, I pinch of chia seeds or flax seeds 😅
I started taking magnesium to help with sleep and it’s made it worse 😫
I am traveling in my RV for 6 months. We do alot of long hikes and bike rides. Struggling with my lunch meal. I need something easy to pack, doesn’t need to be cold and has high protein. Any suggestions?
I would pack stew or smoothie in thermos. Or any kind of wrap - burrito or soft taco.
Autumn has a ton of videos for delicious food.
Try them, make some adjustments depending what you prefer.
@@mamokamika4212 never thought about a thermos. Thank you!
Hi, hard boiled eggs.
Hi! I have a blog post with some easy hiking lunch ideas that you can check out here: www.autumnellenutrition.com/post/5-easy-hiking-lunch-ideas-while-intermittent-fasting
Walking 8,000 step will be a goal. I do 2-3 hours of fitness a day (some is cardio, some is toning, some is Pilates/stretch, and some weight routines. I also do a 45 minute stationary cycle every day for my heart. So I’ll work on the walking just 8,000 steps a day. My life is full of fitness for health reasons (Type I Diabetic from early childhood from genetics… so I have grown up with careful nutritional eating) and because I just love filling my days with fitness. I’ve not ever been overweight but would like to add walking back into my life. Our weather now is very conducive at the moment (strong winds have calmed) so I’ll do this. Thanks for the video! ❤❤
Berberine is amazing! I’ve been using it for a year now. Also gymnema Sylvestre, these helped stop the weight gain when it started
Are there any side effects. Some things are too good to be true.
What bread?
Will flavored electrolytes break your fast?
I have stomach problems I can’t eat a full meal in one sitting. It takes me two hours to finish a meal or I just eat half of it like half a hamburger and I’m stuffed. I can’t get all my nutrients in it’s hard. And the sleep thing isn’t gonna happen I have 5 kids 3 still wake up in the night and my husband has r.l.s. He never gets sleep.
Autumn, I am interested in trying LMNT, but was a little concerned about “ Natural flavor” As one of the ingredients. Typically, unless clearly identified as being from a natural source, natural flavor is a chemical. Can you clarify this thank you.
They make an unflavored that only has salt, magnesium, and potassium if you dont want to worry.
The unflavored one is like drinking water with salt 😣 the flavored versions are the best. I have LMNT in my pantry and usually only take a half a pack a day during a workout.
I'm not concerned about natural flavors, especially in very small amounts. But I definitely stay clear or artificial flavors (which actually are derived from a chemical and not a natural source)
Even though I go pee before bed I am still getting up in the middle of the night to go to the bathroom at least 2 or sometimes even 3 times a night.. my sleep sucks! But hey I'm still losing weight
Ok let’s talk post menopause.
Do you have any info in that big ol brain of yours for how to get uninterrupted sleep for all we menopausal ladies out here?
Me- go to sleep as soon as I’m in bed. Wake up. Like wide awake. 2-4 hours later. Then I’m like a rotisserie chicken, turning over this side then that side. My pillow turns into concrete (figuratively) & I can’t get comfortable. Then I just lay there staring at the ceiling not even cracking a yawn! 🤷♀️
Chili pad.
Yes!!! I slept like a baby my entire life until I hit perimenopause. I am really struggling with getting quality sleep.
@@aliciaw.6754 it sucks doesn’t it? Or if you’re like me, I go to sleep straight away but like clockwork 2 1/2 hours later I’m wide awake & that’s often it for sleep except of course when my alarm goes off at 6.15am. Then I want to sleep 😩
This is your adrenal glands! I am just entering this phase also. Research how to support & heal your adrenal glands. Also, I haven’t read it yet but The Wisdom of Menopause is supposed to be an awesome book with great info.
LMNT is far too expensive. I use a couple of pinches of Himalayan salt in water, that perks me up instantly.
Good video
How can you lose weight with 6 meals / day ? You're insulin spikes with each meal. And once insulin spikes, fat burning stops. So how is it even possible to lose weight ? I never understood that. I feel like I'm missing something.
It worked for me when I was working out with a trainer, but I would be hungry right before my next scheduled feeding. Definitely annoying to be tied to a frequent eating schedule! I think it worked because we closely watched my macros and I was lifting heavy, but I’ve never followed that style of eating when I wasn’t working out with a trainer. I had the same question for a meathead who tried telling me to go back to that way of eating and all I got from him was a blank stare.
What you’re talking about is time restricted eating, not intermittent fasting!
Doesn't high protein increase cholesterol...I need to lower mine...what should I do??
High cholesterol isn’t the concern that doctors once thought it to be. Look for content from Dr. Boz or Dr. Fung.
I overdid walking..... took me out for two weeks....... make sure you have good shoes
Most bodybuilders in India are vegetarian or vegan . India has the highest percentage of people who don't eat any kind of meat and egg.
Life of a busy hairstylist is not conducive to eating whole meals, especially SITTING and eating 🤣
“Samwhich” lol
Ok, maybe this is rude, I don't mean to be, but I am going to post my rebuttal. I am not sure how many pounds this influencer has lost, but I notice the difference between people who learn from just studies and textbooks, and people who learn from a variety of sources including the experience of others and themselves. Studies do show the truth, but often the scope is much narrower than what is inferred from those who interpret them. With more context, you can reevaluate the interpretation to see what the limitations really are.
#1 "Eat Full Meals That You Actually Like": I agree don't plan 6 meals. Depending on your diet you can have healthy snacks but you should try to move away from them towards intermittent fasting. The snacks should just be to reduce hunger, not to enjoy yourself. Examples I have used: 1. A shot (about a tablespoon) of high-quality high-polyphenol extra virgin olive oil. 2. About 5-6 pieces of macadamia nuts (one ingredient, no processing). 3. Two spoons of clean yogurt or cottage cheese with culture. 4. A few high-polyphenol berries. If you notice a trend here, I am looking for high nutrition and mostly fat except the berries. I am not looking for foods people typically like. You don't need protein in snacks because you are not eating enough in a snack for protein. Use the snacks to stick to your goals till you adapt. They should just remove the pressing hunger without being full satiating. Having a plan ready to go in a moment's notice will avoid the endless hunger that results in a substantial cheat meal. Also, meeting nutrition goals is one way to reduce hunger. If you have a nutrient deficiency, you may remain hungry when you would otherwise be fine with the same calories. While "calories in calories out" is technically correct, your metabolism changes much more than people give it credit for. The less healthy you are, the less the "calories out" may work in your favor. If you have a lot of weight to lose, you need to focus on getting healthy at the same time, both for your health and to aid your weight loss. Just like bad sleep will hurt your weight loss, so will bad health. Even if you feel okay, you have some conditions you cannot feel, and if you are obese and sedentary, I promise you that you can feel better. So, you need to be focused on healthy meals, not meals you like. You got where you are doing what you like without changing what you like. Chances are you do not like exercise or some healthy foods like you like pizza or foods with ingredient lists you cannot memorize. What you need to do is learn how to like new foods. You need to retry foods you do not like or foods you have been scared to try. Some you will grow to like to some extent over time, others you will incorporate in ways you can tolerate them. There are several foods I learned to eat that I would never eat before, and I started exercising about 1 minute a day and added a little bit every day till I was at 150 minutes per week. You do not stick to a lifestyle change by compromising healthy foods to taste somewhat like the foods that made you fat. You must learn to like new things. To make things easier, try to eat till satisfied by eating plenty of protein/fiber/healthy fats. If you choose to go carnivore, you can reevaluate the fiber. Use this strategy instead of eating what you like. By the way, a bunch of salads are not what you need to be healthy. Look for healthy animal products for most of your vitamins. You can look to plants mostly for polyphenols/phytonutrients, fiber, and various fermented foods. You want some seafood, organs, and random other things. When you study a nutrient, look for the food sources and pick a few good ones. Plants have lots of good molecules and lots of bad molecules. You want to be very careful with which ones you chose to eat a lot of. Most are fine for most people if rotated in moderation, but if you build the same salad and eat it 3 times a day without thinking, you may be pissing stones eventually. There is no food without a disadvantage so research any food you consider making a "staple." But long story longer, have healthy snacks ready to go especially in the beginning, because while your body adapts, you will have cravings for what you are used to. Your body will need time to adapt to new foods and a new eating schedule and it will fight you for a while. You will get through it if you are prepared.
#2 "Walk 8200 steps." I like this and I don't like this. First, you need to add exercise to be healthy. Second, you do not need exercise to lose weight. So, if you are trying to be healthy which you should be, you should not be making "healthy lasagna." If you are just trying to lose weight, you don't need to walk. In fact, you really can't lose weight with exercise, at realistic levels at least. If one person just diets and one just exercises, the diet wins by a mile. So why exercise? Health and preventing that metabolic adaptation from being as bad as it could be. Walking is great for weight loss. Is that a contradiction? No, most people will not lose 100 lbs. by just adding walking to whatever they are doing, and they can lose it without any exercise. But combining the two can be effective IF you have tons of time. And this is why I don't like the suggestion. Telling people they need to block off two and half hours a day to exercise creates an unrealistic barrier when really an obese sedentary person can start working out 90 seconds twice a day and be well on their way or they can even start with no exercise at all. Do what you can and increase it at your own pace. Do what feels right. Don't let a young fit person reading studies tell you how much to exercise. Trying to reach their requirements is a good way to make you quit. If you want to just walk around the block one time, that is great and helpful. "At least 8200 steps" is ridiculous. "8200 steps" is fantastic. "At least 8200 steps" is ridiculous. If this person was sedentary for a decade, I promise you that day 1 is not 8200 steps. Pick whatever exercise is convenient for you at first. Eventually add some resistance and some cardio. When I say cardio, I mean the type, not duration. If you just briefly do it, that is fine. When you are doing tiny amounts, you can do it more than once a day. Add 15 seconds a day or an extra rep. You will find what works for you. Her tip about doing it more than once a day is a good one. Even if you work out you can still be sedentary. Breaking up sedentary is good for preventing the bad metabolic adjustments.
Next, she trys to sell LMNT. DO NOT BUY LMNT. Do supplement electrolytes but not by using LMNT. LMNT is a scam but they pay high commissions to influencers. The quantities of the electrolytes matter and the quantities of the ingredients in LMNT are way off favoring cheap salt. If you take enough of LMNT to get your potassium and magnesium, you get way too much salt. That is probably why on LMNT's website they post salt studies. They hope you read them and then overpay for salt. The potassium is a very low dose for what you need. You can buy potassium in your grocery store in the spice isle. It is sold as a salt substitute in brands like "Nu Salt" and "No Salt." See what your store sells and read the ingredients list. It should say potassium. Now you have your salt and potassium, now you need your magnesium. Now you need to buy a real supplement. Should you get LMNT for magnesium? NO. There are many types of magnesium. You need to get a good one and one that is right for you. Some types are wrong for everyone, and no type is right for everyone. You need the proper amount. LMNT is NOT the proper amount. You need to take it at the right time. In the next segment she tells you take magnesium before bed (great tip) but she just told you to take it with your exercise. Some magnesium causes drowsiness in some people. Some acts like a laxative. You need to find one that works best for you, and you need to time your dose when it works best for you which might not be when you need your salt and potassium. Taking salt and potassium while you work out is a great idea, but you may want to wait till you're home or about to sleep to take magnesium. She then holds up a blue magnesium bottle. It is from Life Extension; I recognize it because I take it. They have more than one type, but they are mostly known for their "L-Threonate." It is great stuff that passes the blood brain barrier. She obviously knows this because she has it, but she is not selling it because the referral link on Amazon doesn't pay much. You take a couple of these before bed and you will remember all your dreams on day one. LMNT has magnesium glycinate but probably not because most magnesium glycinate is fake. Magnesium glycinate needs to be chelated which means chemically bonded. To save money some companies just mix magnesium oxide (5% absorption) with glycine rather than get magnesium bonded to glycine. For example, a well-known bulk supplement company Bulk Supplements sells cheap "magnesium glycine" powder but has a ridiculous dose of (the label actually says) "about 4-5 tablespoons". (The max RDA for men is 420 mg.) Why take so much? It is packed with glycine powder to help you absorb the cheap magnesium oxide that is not mentioned on the label. Independent testing was done and most Amazon supplements are not chelated. What they are doing is buying this bulk cheap stuff and reselling it. In addition to being a bad form of magnesium, they get the dose wrong since most of it is just glycine. There is a trivial amount a terrible quality magnesium buried in it. The dose of magnesium in LMNT is already too small and if they are using something like this, it is a joke. Based on how they market and price their stuff, I assume they are cheap, but there are no linked studies on their product. Don't buy magnesium glycinate without an independent testing lab verifying it is chelated. The NOW brand is chelated, and you can find others. It is a good magnesium but there are other kinds good too. You should research and try one that seems right for you. If LMNT doesn't link a review of their magnesium, you should not buy it. Even if they did, you still want a personalized kind in the correct dose that you can take at a separate time.
#4 "Get 8 Hours Sleep" This is very important especially if you are getting under 6 hours. Seven is probably fine. However, if you are disciplined with your diet and exercise, you will overcome some but not all of the disadvantages of less sleep. Don't feel it is hopeless if your sleep is off, but still work on it. If you wake too soon, try going back to bed or getting a nap. Be vigilant with diet and exercise if you have a night of short sleep. Maybe do a little more exercise later in the day so you are tired. Possibly a physical chore like cleaning or organizing. But not immediately before bed. Losing a ton of weight is a marathon and things do not have to be perfect the entire way, but you should work on small improvements till things are eventually much better.
#5 "Remove high glycemic foods" Yeah, this is good, but not for the reason she says. Keto diets (including carnivore) are best for weight loss. New studies show this. They are not the best for long term health or longevity based on studies (Mediterranean) but they are best to lose fat fast. Now every armchair "bro-scientist" thinks it is because they spike insulin. But the real scientists don't think so. Protein spikes insulin. Not as much as sugar. Well...if you take Whey Protein Isolate it will spike insulin very fast and very high and you can still lose weight. Keto diets work for some other reason TBD. If you go to the Physionic RUclips channel a real scientist will have a great explanation as to why the "insulin myth" is false. However I agree that removing high glycemic foods along with other carbs is a great idea, but I am not afraid to "spike my insulin" with protein. I just remain fat adapted, so my body easily uses my fat while I fast. By the way, eating every other day is a great way to bust through any weight loss plateau and it is much easier if you are ketogenic and fat adapted. It would be very difficult to start this way, but build up your fasts as you go keto. You don't need to start this way as almost any diet works when you are new.
#6 "Meet your protein needs" Great tip. At first you can lose weight without this, however, for health and long-term success this is important. The more we study, the more important muscle is especially when you are too old to grow more. You need to maintain as much as possible to survive disease and injury in your later years. If you are losing tons of weight, you will lose muscle too. You need to minimize this with resistance training and lots of quality protein. Animal sources are the best. Yes, you can finagle a complete protein by mixing a couple plants, but to get when you need you will eat too much of those plants and the negative qualities they have. Best way is lean meats, add healthy fats, and then target whatever you're missing. To get fat adapted, go keto with high fat first, then cut the fat to cut calories. Keep or increase the protein. Your body will adapt to using the dietary fat when the carbs are missing and then switch to your body fat.
Tip #1 should be stop eating processed foods and at restaurants. It is really hard to overeat whole foods. If you need help for overeating whole foods, use less variety in a meal. If you eat just one or two kinds per meal, it is super-duper hard to overeat it. This is not necessary for everyone, but you should know this in case you need it. If nothing else works, just eat fatty beef (ribeye, ground beef, etc.) as much as you want for one meal every other day. Guaranteed weight loss, but it will take a bit before you can do it. If you lose excessive weight, you will offset the negatives of the saturated fat, but you must adjust that portion of your diet as you reach your target weight. Do not do this if you are already in bad cardiovascular health. Good luck to everyone trying to lose a lot of weight.
Berberine supplement, ye or ne?
Please explain why you promote a product that has sweeteners that break a fast
Be in a caloric deficit. The end.
But studies also show that vegetarians and especially vegans live longer, sooooo
I guess it just depends on what your goals are
I’ve heard the opposite about studies. My brother’s a doctor and he also said meat eaters live longer. That is if you’re eating balanced healthy meals. (No deep fried, oxidized oils, etc.) There’s so many nutrients like amino acids that vegans are woefully low on. And low poorer quality of protein lead to my Aunt’s osteoarthritis. She’s a strict vegan.
Longevity studies are notoriously fickle. It's always epidemiological based, which is the poorest form of research.
@@kelli101278he study referenced at 09:30 on protein intake for vegetarians/vegans and omnivores can be accessed using the link, unusually you can access the full paper by then clicking a further link. It’s not really a study that definitively proves vegetarians have less muscle mass, and it doesn’t directly examine the quality of the muscle. The authors found a direct correlation between animal protein intake and muscle mass, which they didn’t find for either vegetable protein intake, or total protein intake. The authors then speculate on the possible reasons. They admit their study size is small (only 39 people), and that they couldn’t use a direct measurement of muscle mass (too expensive), so this was estimated by measuring creatinine levels and using a formula, a formula that was developed using a population from a different location and culture. They also admit their method of assessing exercise levels for those in the group was invalidated. Even with these limitations they still believed the result was significant. This type of study is useful as it raises questions, so can be used to justify funding on a number of bigger more expensive studies…but shouldn’t on its own, be used to make definitive statements on the impact of a vegetarian/ vegan diet on muscle quantity and quality.
If you want a fully informed account on protein requirements, the difference between animal and vegetable protein sources, and the real meaning of the term ‘quality protein’, then I suggest this video. ruclips.net/video/DMwf_9wqWY0/видео.html from 32:21 onwards.
Actually evidence is proving more and more that protein from a plant-based derivative is far more beneficial. Seems a little outdated of you to be honest
How often or how many of these LMNT packs a day should we drink?