Weight loss

Articles on topics related to body weight, gaining or losing weight and factors that impact hunger and satiety.

bodyweight exercises

Bodyweight Exercises you can do at Home

Bodyweight exercises are often underestimated as a valuable way to workout but they are very effective for building strength, cardiovascular fitness, balance, coordination, and flexibility. You can do a few bodyweight exercises every day in a very short period of time and gain all the same health benefits as going to a gym!  Make it …

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building muscle

How much protein do you need to build muscle?

In order to build skeletal muscle there needs to be an overall increase in synthesis and a decrease breakdown.  Resistance training causes muscles to breakdown and then rebuild if there is enough protein for the rebuilding process to occur.  The main nutritional factors that stimulate muscle protein synthesis are: Amino acids from eating protein – …

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body fat

Body Fat Distribution is Controlled by Hormones

In healthy people, about 80-90% of our fat is located underneath the skin, called subcutaneous fat, and about 6-20% is found surrounding abdominal organs, called visceral fat.  Having excess visceral fat, aka belly fat, is more highly associated with cardiovascular disease than excess subcutaneous fat in other regions of the body. In other words, it …

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macronutrient ratios

Macronutrient reference chart

One thing that has been shown over and over about nutrition research is that people have difficulty accurately estimating how many calories they consume, and how much protein, fat, and carbs they consume.  It is one factor that makes retrospective nutrition research studies very difficult to interpret.   There are many different types of diets that …

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bone broth

Fasting after feasting has many health benefits

Throughout human evolution periods of feasting have been followed by periods of fasting.  Our body is physiologically adapted to spending a little time without food. Skip eating for a day or so, 24-36 hours, and just consume water, tea, or bone broth and feel the health benefits.  I suggest fasting from about 6pm after you …

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cortisol is made in the adrenal glands

How chronic stress can impact your health

One of the main stress hormones is cortisol and it can have a huge impact on your health.  75% of North American adults report that they have physical or emotional symptoms of stress.  It is a significant factor in chronic health issues like heart disease, cancer, diabetes, obesity, mood disorders, and dementia. Cortisol is a …

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Does eating in the morning or more frequently actually increase your metabolism?

I often hear that we should eat first thing in the morning to “kick start” our metabolism, or eat small meals more often to keep our metabolism going all day.  Eating actually DOES increase our metabolism, this process is called the thermic effect of food (TEF), and it is because the process of digestion requires …

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bowl of sugar

How does sugar affect your brain?

Sugar binds to dopamine and serotonin receptors in your brain making you feel temporarily good because these same neurotransmitters are involved in mood regulation. If you consume sugar every day, your dopamine and serotonin receptors will down regulate, and this can lead to cravings, getting ‘hangry’/ irritable, low mental energy, decreased ability to concentrate, and …

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