The NHP 14-Day Challenge

Introduction

The most powerful lever you have to pull on when it comes to health and fitness is your food. What you eat has more influence on how you look and feel than any other habit available to you. Sleep, exercise, and the right supplements are important, but they can’t drive change like your nutrition will. 

There it is, the N word. Most people grimace when they hear the word nutrition, for good reason.  To many of us it means giving up on foods that bring us joy and comfort without any noticeable return on that investment.  Nutrition means no fun with what you eat only to maybe see some tiny improvement in how your clothes fit or possibly a modest bump in energy. 

I can tell you from having coached hundreds of people just like you, there’s so much more to be gained from changing what you eat, if you do it right. The changes are so profound that you might never go back to the way you were eating before.  All it takes is 14 days of eating according to very specific rules.  

If you can follow the rules below for two weeks straight, without any exceptions, it just might change your life. 

The Rules

The power of this challenge comes from being very specific about what you’re eating.  For two weeks you’ll eat only meat, vegetables, fruits, and fats (MVFF). These are foods that all humans tolerate well and they include all the essentials for optimal health. 

• Meats: Keep your choices lean including chicken, fish, lean beef, lean pork, game meats, and shellfish. There are no plant protein substitutions or protein shakes that will work. You must eat meat. Men at least 24oz per day, women 16oz per day. 

• Vegetables: This can include but is not limited to Spinach, Kale, Broccoli, Brussels Sprouts, Sweet Potatoes, Carrots, Bell Peppers, Cauliflower, Swiss Chard, Asparagus, Collard Greens, Green Beans, Bok Choy, Squash, Zucchini, Cabbage, Arugula… you get the idea.  Most of your vegetables should be cooked

• Fruits: This can include but is not limited to berries, apples, oranges, and stone fruit. Limit tropical fruits like pineapple mango and papaya

• Fats: Only from olive, coconut, avocado, sources. Nuts and nut butters are ok, but seeds are not. Grass fed butter is acceptable. Animal fats like beef tallow are also acceptable. 

That’s it.  These foods (MVFF) will make up the entirety of your dietary intake for 14 days. If it seems like a gray area or you’re not sure, don’t eat it. 

The foods to avoid

• Wheat and grains

• Dairy

• Eggs

• Sugar

• Alcohol

• Drinks with calories

• Artificial sweeteners

• Sugar alcohols

• Seed Oils

• Beans

• Corn

• Processed and packaged foods

• Restaurant meals or premade meals

These foods cause problems for some or all people. If you eat something on the avoid list your 14 days start over at zero. Yes, just one bite of a sandwich or a spoonful of ice cream constitutes a failure and will compromise or completely eliminate your results. 

What will help 

• Eat breakfast within one hour of waking up. This will stabilize your blood sugar for the first half of the day and kickstart your metabolism. If you’re not used to eating breakfast you will have to force it for a while. After a few days most people wake up ravenous as their body starts to expect fuel in the morning

• Eat every 3-5 hours. This means 4 meals per day for most people. 

• Confine all of your calorie intake to these 4 meals. There is no snacking during the challenge. If you get hungry between meals despite keeping to the timing, increase your portion size, particularly your meat. 

• Season your food well, including lots of salt. This means herbs, spices, and salt. If using spice blends read the label and be wary of items on the avoid list above. When in doubt avoid ingredients you don’t recognize. 

What you can expect 

When you make it to the end of the two weeks you will have likely experienced several of the following:

• Weight Loss: Most people will lose between 5 and 10 lbs. This is dependent on how big of a human you are as well as how dramatic of a change in your food quality this is. The bigger the change, the larger the weight loss

• Improved Digestion: Bloating and being uncomfortably full will be a thing of the past. GI issues often completely disappear 

• Uptick in Energy: A reduction in reliance on caffeine and a significant increase in afternoon energy are common

• Better Sleep: Waking up less frequently as well as rising in the morning feeling more rested are reported frequently 

• Reduction in Cravings: Sweets and junk food cravings tend to go away around the 7-10 day mark for most people 

What to do when you finish

Once you complete the challenge, note the changes you’ve experienced. You can keep eating this way for the rest of your lifetime if you want. There’s no health reason why you should stop. 

If you miss a particular food you’ve cut out, try reintroducing it and see how it makes you feel as well as its effect on your body weight. Note that a short term change in body weight is in inflammatory response, not a change in body composition. 

Lastly, if you like the changes you experienced and want to go further down the rabbit hole, consider booking a consultation for the Holistic Transformation program. In the Program we go beyond this challenge into other powerful habits such as:

• Optimizing meal prep

• Improving sleep quality 

• Understanding macronutrients 

• Using a calorie deficit to predictably lose as much body fat as you want

• What supplements actually make a difference and which are a waste of time

• How to run your own blood work, interpret the results, and adjust behaviors to optimize your metrics

… and much more.

Not only will you learn all of the above, we’ll provide you with friendly coaching and accountability to help fit these habits into your life including what to do when you travel or have a celebratory event. 

Feel free to address Challenge questions and comments to us on Instagram @TrainWithNHP!

What I’m Doing To Get Back On Track After The Holidays

Congrats ladies and gents, we’ve done it!

If you’re reading this, you’ve survived yet another holiday season. Whether it was warm and festive or stressful and exhausting, we’re on the other side and hurtling into the unknown of 2025 with high hopes and aspirations.  

While some of you did a phenomenal job keeping your health and fitness goals front of mind and self care habits in place, almost all of us have some work to do to get back to baseline.  

Meal prep is a game changer…

Here are five simple things I’m doing to get myself back on track to looking and feeling the way I want: 

1. Throw the garbage out. While there’s nothing wrong with celebrating the holidays via some sweet treats over the holidays, it’s time to lock things down.  Your best move is to get it out of the house.  If it’s around, you’re gonna eat it. Throw out the cookies, ice cream, and other sweets lurking in the pantry or the freezer. 

2. Dry out for a few weeks. Dry January is a great way to get back on the wagon and off the sauce for a bit. While I’m going the whole month without alcohol, even just doing two weeks without a drink can leave you better recovered and feeling a few notches more alert.  Set a time span that sounds doable and switch to a sparkling water instead of a cocktail. 

3. Go the F to bed.  With the kids home from school, family in town, and a plethora of social engagements, bedtimes slip a LOT over the holidays.  Get your rest back by setting a hard bedtime and sticking to it. Take your wake up alarm, walk back 8 hours for your lights out time. Then another hour prior as your “screens off” time. Mine is 9pm screens off, 10pm lights out, 6am wake up call. Nailing down some tip top sleep will give you the energy you need to hit the ground running. 

4. Move that body. Set aside time every day to get in some movement. The lowest hanging fruit here is a long walk every single day. While it's more activity than exercise, walking will clear your head, boost your energy, and get your physiology back on track.  If your protest is that it’s cold outside, it’s time to buy a better winter coat, some wool socks, and get your butt outside.  Take your dog or the kids with you! Everyone is happier after stretching their legs and having some fresh air. Kobe and I hit a 30min walk in the morning with closer to an hour in the afternoon Every.  Single.  Day.  

5. Meal Prep. This might be the most powerful step of the five. Set aside some time this weekend to grocery shop and cook up a BUNCH of meat and veggies. Having healthy food on hand and ready to go ensures you have great options in the fridge when meal time hits.  My first meal prep of the year was some grilled tri tip cuts of beef and chicken thighs along with roasted carrots. It’s cherry season in South America so look for those tasty red treats in your local grocery.  Yes, fruit is good for you too! 

Tuning up your food intake, prioritizing high quality sleep, and getting some consistent movement in your days will no doubt leave you feeling a step change better. 

If you’re looking at the list above and still feeling overwhelmed, keep in mind you’re not alone. Having a plan and a professional on your team can make all the difference in the world.  

Now is the time to take action if you want an upgraded spring body that looks and feels more like yourself. You can reply to this email with where you’re getting stuck, or, if you’re feeling ambitious, book a consultation for the Holistic Transformation Program. 

We’ll teach you everything you need to know to be the best version of yourself in 2025! 

Onward and upward!

Tyler

The Secret to Waking Up Fresh: Why NAC is Your Pre-Party MVP

Drinking alcohol can be an enjoyable social activity, but the unpleasant aftermath often leaves many questioning whether it was worth it. Enter N-acetyl cysteine (NAC), a powerful antioxidant supplement that’s been gaining attention for its ability to mitigate the harmful effects of alcohol on the body. By understanding how NAC works and integrating it into your routine, you can enjoy a few drinks without as much worry about feeling terrible the next day.

The Problem: Alcohol and Its Toxic Byproducts

When you consume alcohol, your body metabolizes it through the liver. During this process, alcohol is broken down into acetaldehyde, a toxic compound that is significantly more harmful than alcohol itself. Acetaldehyde is responsible for many of the negative effects associated with drinking, such as headaches, nausea, and fatigue. Over time, excessive exposure to acetaldehyde can also contribute to inflammation, oxidative stress, and long-term damage to tissues and organs.

Fortunately, your body produces glutathione, a natural antioxidant that neutralizes acetaldehyde and protects your cells. However, glutathione levels can quickly become depleted, especially when drinking heavily. This is where NAC comes into play.

 What Is NAC and How Does It Work?

NAC (short for N-Acetylcysteine) is a precursor to glutathione, meaning it helps your body produce more of this critical antioxidant. By supplementing with NAC before drinking, you’re giving your body the tools it needs to handle the oxidative stress and toxicity caused by alcohol. NAC doesn’t just replenish glutathione levels—it also supports overall liver health, making it a popular choice among those looking to drink more responsibly.

The benefits of NAC include:

- Neutralizing Acetaldehyde: By boosting glutathione production, NAC helps your body more efficiently break down acetaldehyde, reducing its toxic effects.

- Reducing Inflammation: Alcohol can trigger an inflammatory response in the body, leading to symptoms like headaches and fatigue. NAC’s anti-inflammatory properties help counteract this effect.

- Protecting the Liver: Chronic or heavy drinking takes a toll on the liver. NAC has been shown to support liver function and protect it from oxidative damage.

- Minimizing Hangover Symptoms: By addressing the root causes of hangovers—oxidative stress, inflammation, and acetaldehyde buildup—NAC can significantly reduce the severity of post-drinking symptoms.

How to Use NAC Before Drinking

To get the most out of NAC, timing and dosage are crucial. Here are some practical tips:

1. Take It Before You Drink: For best results, take 500–1500 mg of NAC approximately 30–60 minutes before your first drink. This gives your body time to produce glutathione and prepare for alcohol metabolism.

2. Stay Hydrated: Alcohol is a diuretic, meaning it depletes your body of water and essential electrolytes. Drinking plenty of water and consuming sodium forward electrolyte-rich beverages can help mitigate dehydration and support overall recovery. We lean on LMNT’s Recharge supplement for rapid rehydration. 

3. Avoid Taking It After Drinking: NAC is most effective when taken before alcohol consumption. Taking it after drinking may not provide the same level of benefit, as much of the damage from acetaldehyde will have already occurred.

The Science Behind NAC and Alcohol

Numerous studies support the use of NAC for reducing alcohol-related harm:

- Liver Protection: Research has shown that NAC can protect the liver from oxidative damage caused by alcohol consumption. It’s even used in hospitals as a treatment for acetaminophen overdose, which similarly involves glutathione depletion and liver toxicity.

- Oxidative Stress Reduction: Alcohol consumption generates free radicals, which can damage cells and tissues. NAC’s ability to replenish glutathione makes it a potent tool for neutralizing these harmful compounds.

- Acetaldehyde Detoxification: By increasing glutathione levels, NAC helps your body detoxify acetaldehyde more efficiently, reducing its harmful effects.

Additional Tips for a Better Morning After

While NAC is a powerful ally in minimizing alcohol’s negative effects, combining it with other strategies can maximize your results:

1. Eat Before Drinking: A nutrient-dense meal—rich in healthy fats, protein, and fiber—slows alcohol absorption and provides your body with the nutrients it needs to handle oxidative stress.

2. Alternate with Water: For every alcoholic drink you consume, have a glass of water. This helps keep you hydrated and dilutes the concentration of alcohol in your bloodstream.

3. Limit Sugary Drinks: Sugary cocktails and mixers can exacerbate inflammation and blood sugar spikes. Stick to clean options like vodka soda with lime or dry wine.

4. Get Enough Sleep: Alcohol can disrupt sleep quality, so aim to stop drinking at least 2–3 hours before bedtime. This gives your body time to metabolize alcohol before you hit the pillow.

The Bottom Line

Supplementing with NAC before drinking alcohol is a simple, science-backed way to support your body and reduce the negative effects of alcohol. By boosting glutathione levels, NAC helps your body neutralize acetaldehyde, reduce inflammation, and protect your liver—all of which contribute to feeling better the next day.

Remember, NAC is not a free pass to drink recklessly. Alcohol is still a toxin, and moderation remains key. However, if you’re planning to have a drink or two, adding NAC to your routine can make the experience more enjoyable and less taxing on your body.

Your health doesn’t have to take a backseat to your social life. With NAC and a few mindful habits, you can find a balance that works for you.

What Are Seed Oils and Why Are They Harmful?

Seed oils have infiltrated nearly every corner of our modern food system, hiding in plain sight in salad dressings, baked goods, chips, and even so-called “health foods.” You’ve likely heard the term thrown around in conversations about nutrition, but what are seed oils, really? And why are they so problematic? Let’s dive into the details and uncover the truth about these industrial oils that are wreaking havoc on our health.

What Are Seed Oils?

Seed oils, also known as vegetable oils, are industrially processed oils extracted from seeds such as soybeans, corn, canola (rapeseed), cottonseed, sunflower, safflower, and grapeseed. Unlike traditional fats like butter, olive oil, or coconut oil, seed oils require intense processing to extract the oil. This process often involves high heat, chemical solvents like hexane, and deodorization to mask the off-putting smell.

Seed oils are touted as “heart-healthy” alternatives to saturated fats, but their real story is far more sinister. They are rich in polyunsaturated fatty acids (PUFAs), specifically omega-6 fatty acids. While our bodies need some omega-6 fats for proper functioning, the problem lies in the overwhelming amounts of omega-6s we consume today due to seed oil’s ubiquity in processed and restaurant foods.

Seed oils are inflammatory and a source of health issues

Why Are Seed Oils Harmful?

1. Inflammation and the Omega-6 to Omega-3 Imbalance
   Omega-6 fatty acids, found abundantly in seed oils, are pro-inflammatory when consumed in excess. Historically, humans evolved on a roughly 1:1 ratio of omega-6 to omega-3 fatty acids, but the modern diet has skewed this balance to as much as 20:1 or higher. This imbalance promotes chronic inflammation, which is a key driver of many modern diseases, including heart disease, diabetes, obesity, and even autoimmune disorders.
   

2. Oxidative Stress
   The PUFAs in seed oils are highly unstable and prone to oxidation. When exposed to heat, light, or air, they form toxic byproducts like aldehydes, which damage cells, proteins, and DNA. Cooking with seed oils, especially at high temperatures, amplifies this oxidative damage. Consuming oxidized fats can contribute to systemic inflammation and increase the risk of chronic illnesses.
   

3. Harmful Processing
   The industrial process used to produce seed oils often involves high heat and chemical solvents, which destroy any beneficial compounds and leave behind traces of harmful substances. For instance, the deodorization process creates trans fats—arguably one of the most harmful types of fats—yet these small amounts often go unlisted on labels due to regulatory loopholes.
   

4. Impact on Metabolic Health
   Regular consumption of seed oils can impair metabolic health. Studies suggest that diets high in omega-6 PUFAs are linked to insulin resistance, increased fat storage, and greater difficulty losing weight. This is partly because these oils can interfere with mitochondrial function, the energy-producing powerhouses of your cells.

What Are the Alternatives?

The good news is that there are plenty of better options when it comes to cooking and consuming fats. Here are my go-to recommendations:

1. Animal Fats
   Traditional animal fats like butter, ghee, tallow, and lard are rich in saturated fats, which are far more stable than PUFAs. They are ideal for cooking at high temperatures because they resist oxidation and don’t break down into harmful byproducts. Opt for grass-fed or pasture-raised sources whenever possible for higher nutrient content and better omega-3 profiles. It’s also worth mentioning that the hypothesis that saturated fat is a causal factor for cardiovascular disease has been largely debunked.
   

2. Olive Oil
   Extra virgin olive oil is a cornerstone of the Mediterranean diet, renowned for its health benefits. Rich in monounsaturated fats and polyphenols, olive oil supports heart health and combats inflammation. While it’s best used for drizzling over salads and vegetables, high-quality olive oil can handle light to moderate heat as well.
   

3. Coconut Oil
   Coconut oil is high in medium-chain triglycerides (MCTs), which are quickly metabolized for energy rather than stored as fat. Its stability under heat makes it an excellent choice for cooking and baking. Bonus: its subtle flavor pairs well with sweet and savory dishes alike.
   

4. Avocado Oil
   Avocado oil is another excellent source of monounsaturated fats and has a high smoke point, making it suitable for frying or roasting. Plus, it’s packed with antioxidants and nutrients that support skin and heart health.
   

5. Macadamia Nut Oil
   If you’re looking to elevate your cooking game, macadamia nut oil is a premium option with a buttery flavor and a stellar fat profile. Like olive oil, it’s high in monounsaturated fats and can handle moderate heat.

Oils like olive, coconut, and butter are great alternatives

How to Eliminate Seed Oils From Your Diet

Switching away from seed oils takes some effort, but it’s worth it. Start by cooking more meals at home and using the healthier fats listed above. When dining out, ask what oils are used for cooking and request alternatives like butter or olive oil when possible. Also, scrutinize food labels—seed oils are often hidden in packaged foods, even those marketed as “healthy.”

By removing seed oils from your diet and embracing nutrient-dense, stable fats, you’re doing more than just cutting out a harmful ingredient. You’re laying the foundation for long-term health, improved energy, and reduced inflammation.

Final Thoughts

Seed oils are a modern invention, and their harmful effects are clear. By choosing traditional, stable fats and prioritizing whole, unprocessed foods, you’re aligning your diet with the way humans were meant to eat. It’s not just about avoiding disease; it’s about thriving and living with vitality. Your body—and your taste buds—will thank you.

Stop Going It Alone: How Coaching Fast-Tracks Your Progress

Are you tired of trying to tackle your fitness goals alone, only to find yourself falling short? There’s a reason some people seem to reach their goals more easily, more consistently, and with far less frustration: they have a coach by their side. After 15 years of working with clients, I've seen firsthand the game-changing difference a good coach can make.

Imagine having a roadmap designed for you, tailored insights on what works, and a dedicated supporter pushing you to reach your highest potential. If you're ready to finally make real progress, here are three powerful advantages a good coach brings to the table.

Knowledge

The first thing a good coach brings is deep knowledge in the area where you want to succeed. Think of it as turning on a light in a dark room; it’s impossible to reach your goals without truly understanding the area you’re tackling. I teach clients how food, exercise, sleep, and more can help them look, feel, and perform at their best.

Most people believe they know what they need to do to achieve their goals, yet nearly all of them are, at best, only partially correct. I’ve never worked with a client who didn’t uncover key insights that accelerated their progress toward their goals.

A Plan of Action

A good coach provides a structured framework for adopting new habits and building skills. They’ve observed countless clients succeed, and with that experience, they can guide you toward the most effective, efficient steps.

By taking the guesswork out of the process, we simplify things so you can focus fully on each task. This approach boosts confidence and prevents “paralysis by analysis.” I create the plan; you execute. Everyone wins.

Coaching

Perhaps the most powerful aspect of coaching is the accountability, motivation, and support that help you tackle hard things. My role includes advocating for my clients, ensuring health and fitness stay near the top of their priority list. Together, we plan how to stay consistent, no matter the challenges—demanding schedules, family responsibilities, travel, events, or daily stress.

I push when needed, celebrate successes when clients are hard on themselves, and offer a perspective that inspires them to be their best. Over time, I earn my clients’ trust by being reliable, knowledgeable, patient, compassionate, and empathetic.

In our initial consultations, I often say, “The process doesn’t work without coaching.” While some may manage to stay fit and healthy with little thought, I’m here for the rest of you.

Will getting in the best shape of your life be challenging? Absolutely, but you’re capable of challenging things. And I’d be honored to help you get there.

Click Here to schedule a free consultation and see if we’re a good fit.

7 Tips to Boost Your Immune System This Fall

As winter approaches, prioritizing immune health becomes essential to stay resilient against seasonal illnesses. A robust immune system goes hand in hand with a healthy gut, balanced nutrients, quality sleep, and lifestyle choices that support our body's natural defenses. Here are some evidence-based actions you can take this winter to strengthen your immune health holistically.

1. Support Gut Health by Avoiding Inflammatory Foods and Antacids

Your gut is home to nearly 70% of your immune system, making it the front line of defense against pathogens. Foods that cause inflammation—like refined sugars, seed oils, processed foods, wheat, and dairy—can disturb your gut microbiome and weaken immune function. Opt for whole, nutrient-dense foods such as meat, fish, fruits and vegetables as well as fats from coconut, olive, avocado, and animal sources to support a balanced gut.

It's also wise to avoid frequent use of antacids and proton pump inhibitors (PPIs). While these medications provide short-term relief, they reduce stomach acidity lowering one of your most effective immune system barriers to pathogens. Instead, consider natural approaches to manage acid reflux, such as eliminating processed carbohydrates and lowering stress.  If you do need a solution to an acute bout of heartburn, try mixing a teaspoon of baking soda in a small glass of water and drinking it. This will neutralize the stomach acid causing discomfort without longer term consequences.

2. Minimize Alcohol Intake

While a festive drink or two may feel comforting in the winter months, alcohol consumption can suppress the immune system by reducing the effectiveness of immune cells and disrupting gut health. Heavy drinking may also interfere with nutrient absorption, making it harder for your body to get the immune-supportive vitamins and minerals it needs. Lastly, alcohol destroys sleep architecture leaving you poorly recovered and ready to face the next day.  Limit alcohol to 1-2 drinks per sitting and aim to stop consumption several hours before bedtime to avoid sleep disruption.

Immune boosting foods

3. Eat Zinc-Rich Foods for Immune Support

Zinc is a powerful nutrient that plays a direct role in immune health. Known for its ability to shorten the duration of colds, zinc supports immune cell function, helps wound healing, and acts as an antioxidant. The best sources of zinc come from food, which allows for better absorption and fewer side effects than supplements. Look to include foods like beef, pork, chicken, and oysters to give your body a natural zinc boost.

4. Ensure Adequate Magnesium Intake

Magnesium often flies under the radar, but it’s crucial for hundreds of bodily functions, including immune response. Magnesium helps to regulate the body's inflammatory response and maintain muscle and nerve function. During the winter, stress and reduced sunlight exposure can lower magnesium levels, so make sure to prioritize magnesium-rich foods such as dark leafy greens, almonds, avocados, and bananas.

Magnesium supplements can also be very effective, but be sure to choose a type that’s easily absorbed, like magnesium glycinate. We recommend our clients take 400mg of Magnesium Bisglycinate at night. 

*** Click Here for a link to the magnesium supplement I’m taking ***

5. Prioritize High-Quality Sleep

A well-rested body is better equipped to fight off infections. Sleep is when our body repairs itself, consolidates immune memory, and replenishes energy. During winter, the temptation to stay indoors and binge-watch TV can easily disrupt sleep patterns. Try setting a consistent bedtime routine, limiting screen time an hour before bed, and creating a calm, dark environment to promote quality sleep.

Poor sleep is also linked to chronic inflammation, which can hinder immune function. Aim for 7-9 hours of uninterrupted sleep per night to allow your immune system to stay sharp and responsive.

6. Supplement with Vitamin D

Winter brings shorter days, meaning less sunlight and, often, a dip in our vitamin D levels. Vitamin D is essential for immune health, as it supports both the innate and adaptive immune responses. Studies have shown that low vitamin D levels are linked to higher susceptibility to infection, making it especially important to maintain adequate levels during the colder months.

Try spending time outside in natural light during midday, even in winter, to help your body produce vitamin D. Since it can be challenging to get enough vitamin D from sunlight and food sources alone, a daily supplement is almost always necessary. We recommend 10,000Iu a day in the winter in an attempt to achieve optimal levels of Vitamin D which can be measured through a simple blood test. The optimal range is 60-80 ng/mL.. 

*** Click Here for a link to the Vitamin D3 supplement I’m taking *** 

Winter walks help boost your immune system!

7. Exercise Wisely and Regularly

While intense workouts are great for boosting overall fitness, moderate exercise is more beneficial for immune health. Physical activity increases circulation and lymphatic flow, which helps immune cells move throughout the body, making it easier for them to detect and fend off infections as well as improving your body’s natural ability to “take out the cellular garbage”. However, over-exercising can weaken your immune system, so balance is key. 

Check out our full guide on how to exercise if you’re not feeling your best. 

Putting It All Together: Small Changes, Big Impact

By focusing on gut health, limiting alcohol, eating nutrient-dense foods, ensuring adequate sleep, and balancing exercise, you can build a stronger immune system this winter. Each step supports not only your physical health but also your mental well-being, setting you up for a season of resilience, energy, and wellness. 

With these holistic strategies, you’ll be giving your immune system the care and support it needs to thrive through winter and beyond.

How to Exercise When Sick

With the change of seasons it seems like almost everyone I work with is battling some kind of cold or virus at the moment.  One of the most common questions I get is “Can I work out when I’m sick?” 

The answer, of course, is it depends.  When your immune system is battling a pathogen it’s marshaling a ton of your physical resources to do so, hence the common drop in perceived energy level.  Believe it or not, it's the same systems that fight off viral and bacterial infections that also help you recover from exercise.  

If you put too much into your workout you can steal resources from the fight to get healthy and prolong or even worsen your condition.  Let's take a look at what types of exercise you can get away with when you’re sick and which ones aren’t worth the risk. 

Light Cardio

Light aerobic activity such as walking or Zone 1 work is something you can and should do no matter how you’re feeling.  Zone one refers to a heart rate zone of 50-60% of your max heart rate and can be achieved by steady efforts of low intensity similar to walking at a brisk pace or pedaling easy on a stationary bike. Light stretching, lwo intensity calisthenics, and yoga also belong in this category. 

This type and intensity of exercise helps your cardiovascular and lymphatic systems work more efficiently but doesn’t create enough of a stress to drive athletic adaptation.  Because it’s low stress and improves lymphatic flow, your body’s trash removal system, it can improve how well your immune system responds to infection.  

I recommend to all my clients that they take a walk or get on the bike at an easy pace for 20-30 min a day even when they’re sick due to the immune boosting effects. Keep the intensity low and be respectful of your energy levels. If all you want to do is crawl into bed and sleep, you’re probably better off resting than moving. 

Walking can boost your immune system response to a cold.

Lifting 

The next least stressful form of exercise is weight lifting.  I’m talking about resistance training done in 3-6 sets of 3-8 reps with several minutes of rest in between each set.  Believe it or not lifting isn’t nearly as stressful on your body as say long endurance cardiorespiratory training or HIIT making it an option if you’re feeling a little sick, but not down for the count. 

If you have a head cold that’s primarily congestion, nasal drainage, etc. you can usually get away with lifting without prolonging your sickness.  An exception to this rule is if you have a fever. If you’re running a temperature or have body aches you’re better off sticking to Zone 1 or just resting.  

It’s also important to note that while you’re sick it’s important to reduce your lifting intensity by at least 10% or more from your common loading. You are still sick and your body will not be ready to perform at peak weights.  Despite the reduction in loading, you can still expect to preserve strength through a cold or upper respiratory infection. Many of my athletes report feeling better after a reduced intensity lifting session while they’re sick. 

Endurance Training

For those of you involved in endurance sports like cycling, running, rowing, and swimming, it’s best to leave this kind of training until you’re feeling better.  Most endurance training done at Zone 2 or higher (60% of max heart rate plus) puts too much of a strain on your immune system.  

While you can get away with Zone 1 training while you’re sick, anything more intense poses a substantial risk and could make you sicker or prolong your infection by compromising your body’s ability to fight pathogens.  If you’re not feeling well it’s best not to go for a run or a ride until your energy level has returned to normal and symptoms have subsided. 

It’s probably best to avoid endurance training while sick. 

HIIT

The most stressful kind of training on your body is high intensity interval training and other forms that look similar like CrossFit metcons, bootcamps, OTF, etc.  Not only should you avoid this type of training while you’re not feeling well, it’s advisable to not train this way unless your body is fully recovered. 
Having trained athletes in CrossFit for 15 years it’s one of my favorite types of workouts. It’s unique in its potency and can provide a bigger dose in a smaller package than any other type of training.  For optimal results, it’s important to respect this level of intensity and only apply it where appropriate, which is to say a fully recovered body.

Wait to hit your HIIT or CrossFit class until you’ve slept well, are well fed, hydrated, and ready to train hard.  It’s also worth saying that if you train in a group fitness environment you should stay home or opt for another venue if you’re not feeling well. 

It’s disrespectful and irresponsible to subject other classmates, coaches, and gym members to the germs you’re fighting.  Athletes that would show up to my gym while they were sick would quickly expect to be sent home not just for the health of others, but also so they could mend as quickly as possible. 

In Review

Light Cardio + Zone 1 > Lifting > Endurance > CrossFit + HIIT

If you’re not feeling well and fighting off a bug, give yourself permission to stay home and get extra rest.  Stay well hydrated, avoid alcohol, eat lots of clean food, and sleep as much as possible.  This is not an excuse to eat junk food, stay up late watching netflix, or knock back a few hot toddies. When you’re sick, your top priority is to get healthy first so you can get back to working on your health and fitness goals at full speed.

What to Expect on Your 12-Week Holistic Transformation Journey

In the Holistic Transformation Program we teach participants to optimize their health, fitness, and body composition through fine tuning their food intake, sleep, exercise program, and more.  But what is that LIKE!?  

In this post we’ll dig into each week of the program, what habits get changed and what you might experience as you progress through the twelve weeks. 

Week 1

The first week of the program is big. We want new participants to see rapid results to reinforce buy-in and motivation.  You can expect big changes in your food intake right off the bat. The program breaks down very simply what to eat and what to avoid as well as approximate portion sizes and timing of meals.  This kicks off an initial bout of weight loss as inflammation starts to flush out of the body. You’ll start feeling better in only a few days. 

Week 2

This week we teach the fine art of meal prep to support the new food guidelines.  Most participants experience significant weight loss in the first two weeks.  Losing 5-10lbs is quite common at this phase of the program and depends upon starting weight, previous eating habits, etc. While changing what you’re eating is a hard habit to adapt, the immediate improvements make it very much worth it. We also share our recommended blood lab work to be run by your PCP, or even on your own if you don’t have a PCP. 

Week 3

By week three the new approach to food is really taking hold.  For about half of participants weight loss starts to slow as inflammation reaches a low ebb, while it continues for others.  Almost everyone in week 3 reports a significant uptick in energy reducing their reliance on afternoon caffeine.   This is accompanied by a drop in brain fog as mental clarity steps up due to an improvement in hormonal health.  Sleep optimization is one of the major topics covered in week 3 which continues to support improvements in overall energy. 

Week 4

At the start of week 4 participants often mention  improvements in digestive health with bloating and acid reflux having totally disappeared. The rate of weight loss will have slowed (intentionally) for most participants, but continues at variable rates. At this point we’re building the foundation of rapid and predictable fat loss.  Improvement in sleep habits from the Week 3 curriculum have usually further increased all day energy levels, reduced wakefulness in the middle of the night, and left participants more rested as the alarm goes off. The lessons in week 4 cover powerful daily supplements and the workout portion of the program.

Week 5

The start of the fifth week teaches participants about macronutrients and kicks off the start of measuring and logging food. We do so at an isocaloric level of intake as a metabolic test.  This process is highly customized since everyone has slightly different needs. Logging food provides valuable insight into exactly whats in the food clients are eating, giving them a new level of control. 

By now the exercise program is just starting to take hold, but improvements in food quality have not only driven significant weight loss, but also eliminated a vast majority of digestive issues. Most participants will have their blood work results back and learn how to assess their own health from lab work they ran giving them even further knowledge of their own health and aging trajectory. 

Week 6

A week into logging food at this point, participants will have a much deeper knowledge of what’s in their food from a macronutrient and energy standpoint as well as how to manipulate those factors to achieve their goals. It’s worth mentioning that while losing weight the entire time, participants most commonly complain not about being hungry but about how MUCH food they have to eat to follow the program guidelines.  Week six maintains the isocaloric intake while teaching about electrolytes, hydration, and macronutrient timing.  

Week 7

Week seven is a big deal. It’s here we teach how to use a calorie deficit to safely and effectively lose body fat.  It’s from this point forward in the program that most participants start losing weight at a rapid and healthy rate.  Because of the foundations built in earlier weeks, weight loss tends to happen like clockwork.  If you’ve tried to lose weight before with other approaches and haven’t experienced any consistent results, this might be the most exciting part of the program. It works. For everyone. 

Week 8

In week eight participants are sleeping better than they have in years and seeing their strength continue to build as they execute the training program. This also tends to correlate with a drop in joint pain and overall achiness. In addition to feeling stronger, they’re watching the scale drop very consistently to the tune of 1% of body weight per week. For instance a 200lb client would see on average 2lbs a week fall off.  While most will wait until they reach their body composition or weight goal, we teach how to reintroduce foods and assess food sensitivities in week eight.  Modern antibody food sensitivity testing is far less accurate than the gold standard elimination diet we use to assess tolerance to potentially inflammatory foods. 

Week 9

One of the topics discussed in week 9 is Staying in the Groove.  At this point in the program clients’ energy is up, GI issues are gone, habits around food are becoming second nature, sleep is restful and restorative, strength is building week over week, and weight loss is rapid and predictable.  Participants really are in the groove, reinforcing their healthy habits, and fine tuning the process. This week we teach about organic vs. conventional foods and how to decide which is right for you. 

Week 10

During week 10, while participants are riding the wave of massive progress, we discuss the critical process of reverse dieting.  Often overlooked, the reverse diet is a method of making weight loss permanent while repairing any short term hormonal damage done by the calorie deficit.  While implementation of a reverse diet happens after you’ve achieved your ideal body composition, we find it empowering to know where you’re headed.  

Week 11

As the program starts to wrap up in week 11 participants schedule their last of three one on one coaching sessions to assess progress versus their initial goals and choose what level of ongoing coaching and support makes the most sense for them to achieve unqualified success.  Whether you want to lose 20 or 200lbs, we’ll support you every step of the way. Nobody gets left high and dry!

Week 12

At this point it’s celebration time. You’ve made it to the end of your Holistic Transformation Program.  In our experience about 60% of participants elect to continue with some form of longer term coaching. Everyone leaves the program with a massive new knowledge base around what works for them with regard to food, sleep, exercise, supplements, and more.  While it’s been a challenging twelve weeks, the lessons and habits you learned will continue to give you return on your investment for the rest of your life.  

Blood Work: A Look Under The Hood (Video)

Doing blood labs is one important lens through which we have the power to assess our overall health and how gracefully we’re aging.  We can also identify risk factors for chronic disease and use that data to get ourselves on a better track.  

Check out the following clip from one of our Holistic Transformation Program group coaching calls where we dive into what tests we recommend everyone run and why.

The Story Behind the Holistic Transformation Program

Hi, I’m Tyler. 

Many of you know me from CrossFit 214, Adaptive Nutrition, or working with me here at NHP.  You know that I’m always striving to provide my clients with powerful tools for change, seeking new ways to do things better, and get superior results. Which brings me to the history behind the Holistic Transformation Program. 

In 2009 I left the corporate workplace where I had been doing financial analytics and consulting for hospitals and large healthcare companies.  Having learned in depth how the financial side of the healthcare system worked, I was disgusted and wanted out.  

At the time I had been involved with CrossFit for a year or so and had seen how the power of diet and exercise could change lives in ways our medical system couldn’t.  I was going to open a gym to give real people like me and you tangible, life changing results. 

Workouts Aren’t Enough

While exercise was a powerful tool, it became clear almost immediately that exercise alone wasn’t enough to deliver the body composition changes and health improvements my clients were looking for.  I also noticed that the athletes that dominated when it came to athletic performance were very specific about what they ate. 

At the time the paleo diet was all the rage in CrossFit circles and was my entry to functional nutrition.  Guiding people to adopt a paleo lifestyle based on the ancestral health model seemed to give great results for some, but not others. Why the inconsistency?

I was also confused by all the dogma around nutrition. Wasn’t this a matter of biochemistry and thermodynamics?  Why wasn’t there a proven model of mechanisms that could be applied to help my clients lose weight, feel great, and perform at their best? 

At the time I had clients desperately pursuing change and saying to me “just tell me what to do and I’ll do it”. Sounded pretty reasonable to me! The problem was I didn’t know what to tell them. 

I started reading books, listening to podcasts, running down theories on the internet, going to expert lectures, studying for certifications, and getting my hands dirty working with real clients to solve their problems.  I tried all sorts of methods and models on my clients with varying levels of success. Over time, it all came together. 

While it took the better part of a decade, and hundreds of clients, I was right.  There ARE a common set of mechanisms that can be manipulated to give ANYONE success.  The rub is it’s a little complex and each person is subtly different.  

---

Here’s the list: 

• Food quality

• Gut health

• Energy intake

• Macronutrients

• Meal timing

• Supplementation

• Exercise selection

• Insulin sensitivity

• Hormone balance

• Sleep

• Hydration

• Stress

---

Get those right and 100% of people will experience life changing success.  If that list feels overwhelming, you’re not alone.  While I applaud those that can adjust their nutrition without expert guidance and achieve their goals, that’s an unreasonable expectation for most of us. 

Ironically, the smarter you are and the more you know about fitness and health the more challenging it gets. Getting lost in the details and not being certain of what to do next is common.  You can make up a credible argument for just about any behavior you want. 

Enter the Holistic Transformation Program

I built this 12-week complete health and fitness overhaul to make it easy.  It is the definitive answer to clients saying “Just tell me what to do and I’ll do it”.  If you can follow instructions and are open to changing your habits, we’ll show you how to transform your health and fitness to a degree you might find hard to imagine. 

Not only do we tell participants exactly what to do, but we share the why so they can feel confident in the actions they’re taking.  Once you’ve been through the course, you’ll look at food and fitness through a whole new lens of empowerment. There’s nothing quite like feeling in total control of your body while being able to align your choices with your own personal values. 

Want to lose 100lbs? No problem. Ready to get rid of bloating and GI issues?  Easy.  Feel like you’ll never have the energy you had a decade ago? Try us.

If you’re curious if this might be the solution you’ve been looking for, schedule a time to chat. We’d like to hear what you want to accomplish.  

Book a free coaching consultation

The Science of Holistic Wellness: How Quality Foods, Sleep, and Exercise Transform Your Health

Holistic wellness is more than a buzzword; it's a comprehensive approach to health that considers the whole person—mind, body, and spirit. Unlike conventional methods that often treat symptoms in isolation, holistic wellness aims to address the root causes of health issues. This approach is supported by a growing body of science that demonstrates how factors like high-quality foods, restorative sleep, and appropriate exercise can dramatically improve your overall well-being. In this blog post, we'll explore how these elements not only help with weight loss but also boost energy levels, eliminate gut issues, and reduce the risk of chronic diseases.

1. High-Quality Foods: The Foundation of Holistic Wellness

The Role of Anti-Inflammatory Foods

The quality of the food you eat is a cornerstone of holistic wellness. Nutrient-dense foods like vegetables, fruits, lean meats, and healthy fats provide the vitamins, minerals, and antioxidants that your body needs to function optimally. These foods support cellular health, boost immune function, and help regulate metabolism—all of which are crucial for maintaining a healthy weight and preventing chronic diseases.

How Quality Foods Impact Energy Levels

High-quality foods fuel your body more effectively than processed, inflammatory options. For instance, proteins from sources like chicken, fish, and beef provide amino acids essential for muscle repair and growth, which in turn supports overall energy levels. Complex carbohydrates from vegetables and safe starches offer an appropriate but not overwhelming supply of carbohydrates, without the blood sugar spikes and crashes associated with refined sugars and flours. Healthy fats from sources like avocados, nuts, and olive oil are essential for brain health and hormone regulation, further contributing to sustained energy.

Gut Health and Diet

The foods you eat also have a profound impact on your gut health. Eliminating inflammatory foods such as wheat, alcohol, and processed foods can rapidly solve issues like bloating, constipation, or more serious conditions like IBS and permeable gut syndrome. As the gut heals, brain fog vanishes and mental clarity skyrockets.  Furthermore, the balanced gut microbiome that results from the elimination of problematic foods can help reduce inflammation throughout the body which is linked to a variety of chronic conditions, including obesity, type 2 diabetes, and heart disease.

2. Quality Sleep: The Underestimated Pillar of Health

The Science of Sleep and Its Impact on Wellness

Sleep is often the missing piece in the wellness puzzle. High-quality sleep is essential for numerous bodily functions, including hormone regulation, muscle repair, and cognitive function. During deep sleep, your body produces growth hormone, which is crucial for tissue repair and muscle growth. Adequate sleep also helps regulate the hormones ghrelin and leptin, which control hunger and satiety. When these hormones are out of balance due to sleep deprivation, you're more likely to overeat and gain weight, particularly around your midsection.

Sleep and Energy Levels

Sleep directly impacts your energy levels and overall vitality. Poor sleep can leave you feeling groggy, reduce your motivation to exercise, and trigger sugar cravings that lead to poor dietary choices. On the other hand, restorative sleep boosts energy, enhances mood, and improves your ability to handle stress—all of which contribute to a more active and fulfilling lifestyle. Many of our clients report discontinuing their CPAP usage and a complete resolution of sleep apnea and other sleep disturbances. 

Sleep and Gut Health

There's also a bidirectional relationship between sleep and gut health. Disruptions in your circadian rhythm, the body's internal clock, can negatively affect the gut microbiome, leading to issues like increased gut permeability (often referred to as "leaky gut") and inflammation. Conversely, a healthy gut can promote better sleep by producing neurotransmitters like serotonin, which is a precursor to melatonin, the hormone responsible for regulating sleep-wake cycles.

3. Appropriate Exercise: More Than Just Weight Loss

The Benefits of Resistance Training and Other Exercises

Exercise is another key component of holistic wellness, but not all exercise is created equal. Resistance training is particularly beneficial for those of us in our 40s and beyond. This type of exercise helps build lean muscle mass, which increases your resting metabolic rate, meaning you burn more calories even when at rest. Resistance training also improves insulin sensitivity, which can lower your risk of type 2 diabetes. But perhaps most importantly, resistance training is our major weapon against frailty.  If you’d like to be active and vibrant in your later decades, time in the weight room now will pay massive dividends down the road. 

Exercise and Energy Levels

Exercise boosts energy levels by enhancing the efficiency of your cardiovascular system, allowing your heart and lungs to deliver oxygen and nutrients more effectively throughout your body. Regular training also increases the production of endorphins, often referred to as "feel-good" hormones, which can help reduce feelings of fatigue and improve overall mood. The combination of anti-inflammatory food, high quality sleep, and regular resistance training give a massive advantage when it comes to maintaining mental health in a challenging world. 

 4. Reducing the Risk of Chronic Disease

The Synergy of Diet, Sleep, and Exercise

The holistic approach to wellness doesn’t just focus on one aspect of health but rather how all these elements work together to create synergy in the body. When you eat anti-inflammatory foods, sleep well, and exercise appropriately, you're not just improving your physique — you're setting the stage for long-term health. These habits collectively reduce systemic inflammation, improve immune function, and enhance the body's ability to repair and regenerate.

Preventing Chronic Diseases

This integrative approach lowers the risk of chronic diseases such as heart disease, diabetes, and even certain cancers. For example, a diet rich in antioxidants and anti-inflammatory compounds from fruits and vegetables can help neutralize free radicals, which are linked to cancer development. Regular exercise helps maintain insulin sensitivity reducing the risk of cardiovascular disease and stroke. Quality sleep supports immune function and helps the body effectively fight off infections and illnesses.

Conclusion

Holistic wellness is about making lifestyle choices that nourish your body, mind, and spirit. By prioritizing high-quality foods, restorative sleep, and appropriate exercise, you're not just losing weight—you’re enhancing your overall health, boosting your energy levels, improving your gut health, and significantly reducing your risk of chronic diseases. It's a science-backed approach that empowers you to take control of your well-being and live a more vibrant, fulfilling life.

Ready to take action to start putting these tools to use? Consider booking a free consultation for the Holistic Transformation Program

Is Wheat Wreaking Havoc on Your Gut?

Wheat has been a dietary darling for thousands of years, but lately, it’s come under the microscope for potentially wreaking havoc on our health—especially when it comes to gut issues. Once a wholesome grain, today’s wheat is not what it used to be. Thanks to modern farming, genetic tweaks, and processing methods, it’s evolved into a possible villain for your digestive system. So, what’s the deal? Gluten, glyphosate, and gut permeability (a.k.a. “leaky gut”) all play a role in why wheat may not be as innocent as it seems.

Gluten: The Usual Suspect

Let’s start with the star of the show: gluten. Gluten is a protein found in wheat, barley, and rye that’s notorious for upsetting stomachs—literally. It’s made of two proteins, gliadin and glutenin, but it’s gliadin that tends to stir the pot, especially in people who already have gut issues. Here’s how:

1. Celiac Disease and Its Gluten-Sensitive Cousins

Celiac disease is the poster child for gluten-related gut drama. It’s an autoimmune disorder where eating gluten turns your immune system into a wrecking ball, attacking the small intestine and leaving behind a mess of inflammation and nutrient absorption issues. But even if you don’t have celiac disease, gluten might still be giving you grief. People with non-celiac gluten sensitivity (NCGS) can experience bloating, fatigue, and even joint pain—without their intestines taking as much of a beating as those with celiac disease. Still, inflammation is inflammation, and gluten often adds fuel to the fire. In fact, we’ve yet to work with anyone who genuinely thrives on gluten. 

2. Gliadin: The Gatekeeper of Leaky Gut

Gluten isn’t content with just causing digestive mayhem. Gliadin, in particular, encourages the production of zonulin, a protein that controls the “tight junctions” in your gut lining. These junctions are the body’s security detail, deciding what gets in and what stays out. When zonulin levels spike, those gates loosen, and the gut turns into a free-for-all, allowing things like undigested food, toxins, and who-knows-what-else into your bloodstream. This not only leads to inflammation but also sets the stage for a host of health issues.

Glyphosate: The Silent Saboteur

Gluten doesn’t work alone in this story of gut chaos. Enter glyphosate—the active ingredient in many herbicides, most famously Roundup. This chemical is often sprayed on wheat crops just before harvest to dry them out, a process called desiccation. While it’s great for farmers, it’s not so great for your gut.

1. Glyphosate: Gut Bacteria’s Worst Enemy

Your gut is home to trillions of bacteria, and you want the good guys to outnumber the bad ones. But glyphosate disrupts that balance, leading to dysbiosis, where harmful bacteria get the upper hand. A happy gut means better digestion, nutrient absorption, and immune health. When the bad bacteria take over, you’re left with bloating, food sensitivities, and a higher risk of developing conditions like irritable bowel syndrome (IBS) and autoimmune diseases.

2. Glyphosate and Leaky Gut: A Double Whammy

Glyphosate also messes with your gut’s tight junctions, just like gluten. That means more opportunities for harmful substances to sneak into your bloodstream, leading to inflammation that shows up everywhere—brain fog, joint pain, you name it. When gluten and glyphosate team up, your gut doesn’t stand a chance.

Gut Permeability: The Leak That Wreaks Havoc

The term "leaky gut" has gained popularity for a reason. In a healthy gut, the lining acts like a bouncer at a nightclub—only letting in the good stuff. But when it’s damaged, harmful particles slip through, triggering immune responses and inflammation. And wheat, with its gluten content and possible glyphosate contamination, is a major player in creating this permeability.

 1. Inflammation: The Root of Autoimmune Disease

Once those unwanted guests slip through your gut lining, your immune system goes into attack mode. Over time, this chronic inflammation can lead to autoimmune conditions like Hashimoto’s thyroiditis, rheumatoid arthritis, and lupus. In other words, wheat might be making your immune system work overtime for all the wrong reasons.

 2. Leaky Gut’s Many Faces

Leaky gut doesn’t just affect your digestion. It can show up as fatigue, skin rashes, brain fog, joint pain, and even mood disorders like anxiety and depression. When your immune system is constantly fighting off invaders, the symptoms can pop up in places you’d never expect.

So, What Happens When You Kick Wheat to the Curb?

Cutting wheat out of your diet could be the reset your gut needs. Here’s what you might notice when you bid wheat farewell:

 1. Reduced Inflammation

People who ditch wheat often feel less bloated and achy, thanks to reduced inflammation. This can also improve skin conditions like eczema and even lower markers of inflammation throughout the body, leading to better overall health.

2. Happier Digestion

With wheat out of the picture, your gut lining gets a chance to heal, which can mean fewer IBS symptoms like bloating and diarrhea. Plus, healing your gut helps keep unwanted particles out of your bloodstream, reducing the chances of autoimmune flare-ups.

3. Clearer Mind, More Energy

Many report that going wheat-free clears the mental fog and boosts energy levels. Since the gut is linked to neurotransmitter production, healing it can also improve your mood and mental clarity.

4. Weight Loss

Wheat often sneaks into processed foods, which are loaded with refined carbs and sugars. Cutting out wheat typically means cutting out those processed foods, leading to weight loss and better metabolic health.

5. Supporting Gut Health on a Wheat-Free Diet

Eliminating wheat is just the beginning. To truly heal your gut, focus on anti-inflammatory foods like veggies, fruits, healthy fats, and lean proteins. Fermented foods and probiotics can restore your gut’s balance, while bone broth and collagen help repair the gut lining.

Conclusion: Breaking Up with Wheat for Good

Wheat might have once been a dietary staple, but today, its gluten content and glyphosate contamination are a recipe for gut trouble. Whether it’s increasing gut permeability or sparking systemic inflammation, wheat is a key player in a host of health issues. But eliminating wheat can be a game-changer, reducing inflammation, healing the gut, and improving overall well-being. If chronic symptoms have you down, a wheat-free diet could be the step you need toward better health.

What is a Holistic Approach

We built the Holistic Transformation Program to give people like you the tools to be in control of your health and fitness.  The word holistic to us means intervention through lifestyle habits like what you eat, how you exercise, and when you sleep.  

It means taking action to prevent health problems before they arise instead of waiting to get sick and reacting. Perhaps most importantly though, it means YOU are in control of your health and fitness. You can make decisions for yourself based on your values and not cede control to your doctor or other healthcare practitioner. 

Health and fitness are not something that come from pills or visits with your physician.  They’re a product of your everyday habits.  What you eat each day, how much you exercise, and when you sleep are by far the most powerful tools any of us have to improve our overall health.  

There are reliable evidence based ways you can not just lose weight, but put yourself in your dream body.  By losing body fat and adding muscle you will not just look great, but improve your energy levels and confidence while dramatically reducing your risk of chronic disease.  

You can eliminate bloating and GI issues, clear up your skin problems, and get off your CPAP.  Even elimination of hypertension, prediabetes, and acid reflux are straightforward with a holistic approach.  

It’s habits over pills and medications. And it’s powerful. If you know how, you can feel totally different in as little as two weeks.

A holistic approach means you’re treating the root causes of the diseases, not just ameliorating the symptoms.  Holistic prevention is always preferable to medical intervention when possible.  It’s less risky, less painful, less inconvenient, and less expensive.   

An ounce of prevention is worth a pound of cure.  Wouldn’t you rather eliminate the risk of Type II diabetes by changing what you eat now versus managing the disease later in life? Diabetes medications only slow the progression and reduce the symptoms, they’re not a cure.  Might that mean less cake and candy today? It might.  For some of us that’s a desirable tradeoff to avoid managing an expensive and painful disease for the rest of our life. 

Also, did your doctor ever tell you high blood pressure is curable? Permanently. Yes, even for those with genetic predisposition.  The fix is in your food, sleep, and exercise.  While there are medications that can reduce the symptoms of high blood pressure the only real cure is holistic. 

Lastly, a Holistic approach puts you in control. As a good friend once said, relying on your doctor to interpret what’s happening with your body is like having your priest read the bible for you.  While doctors are incredibly valuable when you’re sick, they do not have the tools to guide you to optimal health and fitness.  Doctors treat disease. We teach a holistic approach. 

Doctors are like lifeguards and trainers are like swim coaches. If you need a lifeguard a swim coach won’t help. But if you do need a lifeguard, chances are at some point you needed a swim coach and didn’t get one.  

By learning specifics about how to eat, sleep, and exercise, you can make better decisions that leave you in control of not just your overall health, but how you look and feel day to day.  You’ll be able to choose what habits are worth it to you and which aren’t to better align your values with your actions, leaving you feeling in control of your body. 

In conclusion, a holistic approach  is about empowering you to take charge of your health through actionable, evidence-based habits. Rather than waiting for health issues to arise, this approach gives you the tools to prevent them by addressing the root causes—your daily choices in food, exercise, and sleep. This is not just about avoiding disease; it's about achieving a level of health and fitness that allows you to live your best life, free from the need for constant medical interventions.

By choosing a holistic approach, you're choosing to be proactive, to take control of your health, and to live in a way that aligns with your values. It's about more than just avoiding illness; it's about thriving. Whether you're looking to shed pounds, gain muscle, eliminate chronic issues, or simply feel more energized and confident, the power is in your hands. The path to lasting health isn’t paved with pills or quick fixes, but with the consistent, intentional habits you build every day.

We believe that with the right guidance and commitment, you can transform not only your body but your entire outlook on health. This is your journey, and with a holistic approach, you're not just a passenger—you're the driver.

Supplements for Snoozing: Sleep Stack Dream Team

Hey there you drowsy dudes and dames,

Ever wish you could drift off to dreamland as effortlessly as turning off a light switch? Well, it’s time to stop counting sheep and start counting on science! In this edition, we’re diving into the dreamy world of sleep supplements—your ticket to restful nights and refreshed mornings. So grab your favorite herbal tea, get cozy, and let’s explore how you can snooze smarter.

We know from working with hundreds of clients that there’s huge power in habits around sleep. Specifically, keeping a consistent bedtime, shutting down screens an hour before lights  out, and prepping a dark, cool, and quiet bedroom tend to dramatically improve sleep quality and duration.  

That being said, there’s a lot to be said for the efficacy of some powerful over the counter sleep supplements. Below we’ll introduce you to our favorite stack that’s cheap, backed by scientific studies, and safe for use long term. 

Without further ado, let's meet the sleep dream team:

Magnesium plays a significant role in improving sleep quality by enhancing sleep architecture, regulating neuroendocrine functions, and reducing inflammatory stress. Supplementation with magnesium can be particularly beneficial for those with magnesium deficiency, leading to better sleep outcomes and reduced sleep disorder symptoms.

Glycine has been shown to improve both subjective and objective measures of sleep quality. It reduces sleep onset latency, increases sleep efficiency, and enhances overall sleep satisfaction. These effects are mediated through mechanisms involving core body temperature reduction, NMDA receptor activation in the SCN (the timekeeper of your circadian rhythm), and inhibition of orexin neurons which are responsible for regulating wakefulness. Glycine's ability to modulate neuropeptides and increase serotonin levels further supports its role in enhancing sleep quality.

GABA plays a significant role in improving sleep quality by reducing sleep latency and increasing sleep duration. The primary mechanism involves the activation of GABAA receptors, which promote sleep by reducing neuronal excitability essentially calming things down in your brain. While there’s debate about whether orally taken GABA will cross the blood brain barrier, the sleep enhancing effects might be explained by the calming effect of GABA on the nervous system outside the brain. . 

L-theanine plays a significant role in improving sleep quality by enhancing sleep duration, efficiency, and latency. It achieves these effects through the regulation of neurotransmitters and its ability to reduce anxiety. Additionally, combining L-theanine with other compounds listed above can potentiate its sleep-promoting benefits. It’s also worth noting L-Theanine can be taken with your morning coffee to improve the lift from caffeine while reducing jitters. 

Links and dosages

For optimal results take the full stack of supplements at one time 30-60min before bedtime as a part of your wind down routine. 

Magnesium: 400-800mg - 2 to 4 scoops 

Glycine: 3g (3,000mg) - 6 capsules

GABA: 300-500mg - 3-5 capsules

L-Theanine: 200mg - 1 capsule

Your New Secret Weapon: The Holistic Transformation Program

Let's get right to it... 

Are you going to be our next client success story? 

I built the Holistic Transformation Program to give people the tools to take complete control of their health and fitness.  By learning what actually works when it comes to nutrition, exercise strategy, supplementation, sleep optimization and more clients are looking and feeling better in their 30s, 40s, and 50s than they have ever before. 

What Is It?

The HTP is a 12-week online course that leads participants through building habits that drive rapid change.  It includes an in-depth educational curriculum delivered in bite sized weekly segments with lots of one on one coaching to provide accountability, individualization, and support.  

We teach the fundamental and powerful levers of anti-inflammatory food, exercise, macronutrients, sleep, hydration, exercise, supplementation, calorie deficits, reverse dieting, and more. 

Who is it for?

We’re looking for clients that want a step change in their health and fitness level.  This can present as a desire to lose weight, improve energy levels, resolve bloating, acid reflux, and GI issues, improve blood markers of health, eliminate hypertension or pre-diabetes, and generally be in the best shape of your life. 

Whether you want to lose 50 lbs or optimize your athletic performance, this program will take your fitness game to the next level. 

Why did we build it?

While it’s common to hear the phrase “diet and exercise” cited as a solution to many modern health issues, there aren’t readily accessible directions on specifically what actions to take if you want change.  So many of our potential clients are already putting in effort to be healthier, but just aren’t seeing a return on that investment. 

We teach the fundamental mechanisms of health and fitness that are at play in any diet or workout program so you can make intelligent decisions based on your values. 

This is not dogma. The HTP presents indisputable facts of fitness based on physiology, biochemistry, and physics.

What can you expect from the Program?

Most participants lose a significant amount of weight and experience improved energy levels in just the first two weeks of the program.  

By four weeks you can expect to be sleeping better and most GI issues will have improved or completely disappeared.

At the six week mark you’ll understand macronutrients as a powerful lens through which to see food as well as how to tailor exercise to your personal goals.  Hint: almost nobody is exercising optimally for the changes they want.

When you get to 8 weeks into the program weight loss is happening at a steady, rapid, and predictable rate.  The scale will work for you, not the other way around. The days of hating the scale will permanently be behind you. 

As the program comes to a close at the 12-week mark participants are looking more like themselves in the mirror, their energy is through the roof, GI issues are a thing of the past, sleep is restful and restorative, and they have an unshakable feeling of control over their body, fitness, and relationship with food. 

Big weight loss goals take time, so after the program ends we offer the option to continue with one on one coaching at whichever level of engagement gives you the support, accountability, and accessibility that make the most sense for your ambitions and preferences.  We don’t leave anyone high and dry at the end of 12 weeks.

How to Start

If you're interested, but have questions, the next step is to book a free consultation where we can learn about you, address your concerns, and see if you're a fit for the program.  

Click here to book your time slot

Want to see some results?  

Check out our client success stories

Two Rules for Successful Cheat Meals

Let's talk about cheat meals.  To set the stage, let's say you’ve joined a nutrition program, you’re eating super clean, feeling amazing, and even losing weight that you never thought would come off.  It’s going well, REALLY well. 

But on the horizon you see some turbulence brewing.  Your birthday / anniversary / major holiday is coming up and you’d like to celebrate with some foods you haven’t had in a while.  How do you incorporate the occasional treat without fear of destroying your hard earned progress? What should you expect to happen after that treat? And how do you navigate this without unnecessary stress or guilt? 

There are two rules we tell clients to follow as they think about stepping out of their clean eating plan.  They are:

1. Premeditate your treats, do not be opportunistic 

2. Once you’ve made your decision, execute with joy and be disciplined about any negative emotions. 

Premeditation means we want food murder in the first degree.  This is well thought out ahead of time with a plan of what you’re going to have, when, and how you’ll get back on track. Half the joy is in anticipation anyways, right?  The real value here though is that you will be making a rational decision ahead of time that you can commit to and not an emotional decision in the moment.  Avoiding emotional snap decision making lets you better align your behaviors with your values and removes some of the power of cravings and short term temptation around food. 

This premeditation can look like “I’m going to go out for ice cream on Friday with the kids, but after that I’m back on plan” or “I’m going to enjoy dinner out with my wife for our anniversary, but just food, no alcohol, and I’ll be back on plan with breakfast.” You can see how this bounds the situation and allows you to indulge without letting the train come completely off the tracks for a full day or more. 

Rule #2 is equally important.  Once you’ve committed to a plan of action, enjoy yourself and be careful not to let negative emotions creep in. If after you’ve enjoyed your treat you start to feel guilty or ashamed of having “cheated” on your clean eating, you’re setting yourself up for failure. It’s important to note that you PLANNED for this treat. You made a rational decision with good intentions given the information you had at the time. You wanted this and there’s no reason you shouldn’t have it. You’re doing great! 

If you start to feel negatively about your treat though this can quickly spiral into “well I’m already eating off plan, why not just go big” or “this day is already a loss, lets get some chips and queso.”  A planned cheat meal is nothing to feel guilty about and certainly isn’t a mistake.  The negative thoughts that might creep in after are a red flag that you’re about to make a mistake though.  Stick to your plan. Enjoy your cheat meal, smile, and revel in the freedom you’ve given yourself. 

Next it’s important to know what you can expect after a cheat meal.  While results will vary based on the individuality of your body, what you indulged in, and what your behaviors looked like before the cheat meal, you can expect a few things to happen. 

FIrst, your body weight will jump up the next day, usually in the ballpark of 1-4% of your body weight, which can easily mean several pounds.  This is an inflammatory response to what you ate and not a body composition change. You have not gained body fat overnight.  Just to prove the point, for you to add 3lbs of body fat overnight, you would need to eat 10,500 calories more than you burned that previous day with 100% of that being stored as body fat.  It’s just not possible.  The weight gain is fluid retention associated with gut inflammation. 
You may also experience other symptoms after your cheat meal like bloating, brain fog, lack of energy, disrupted sleep, nasal congestion, GI issues, and even joint and muscle aches.  We’ve even had clients experience a recurrence of chronic back pain just from a change in the food they’re eating.  

The good news is that the weight gain and other accompanying symptoms will be short lived. Weight from an inflammatory response usually comes off within 2-4 days if you get back to clean eating immediately. The other symptoms tend to resolve even quicker with the exception being some autoimmune symptoms.  AI symptoms can persist longer depending on the individual and what they ate.  

Inflammatory symptoms aside, it’s also important to recognize that treat meals will often mean a significant increase in caloric intake for that day over your normal plan.  If you’ve been experiencing weight loss of roughly 1lb per week, that means you’re in a calorie deficit of ~500cal per day, or 3,500 cal a week.  

Even a well planned single cheat meal can easily increase calorie intake by 1,000-2,000 calories wiping out several days of clean eating and hard earned progress.  This is a factor you should take into account when making a decision about whether or not the cheat meal is worth it to you.  Also, it leads us to conclude that infrequent cheat meals don’t really have the power to stop your progress, but weekly or more often can absolutely stop you in your tracks. 

In conclusion, while on a strict nutrition plan and making progress, you shouldn’t have to abstain completely from cheat meals and treats you love, but be selective and choose the opportunities that mean the most.  Think ahead and plan out what you’re going to have and avoid being opportunistic.  Lastly, enjoy yourself.  You’ve chosen this as an opportunity to enjoy life a little bit. Don’t let guilt or negative thoughts disrupt your enjoyment or lead to a bigger slide.

The Perfect Time To Start a Nutrition Program

Ever wondered when the right time is to kick off a nutrition program? Spoiler alert: the best time was yesterday, and the second best is today. Sounds bold? Stick with me.

You might be thinking, “I’ve got a dream vacation to Italy in two months, and this program is 12 weeks long. Should I wait until after my trip to dive in?”

Not necessarily.

Embracing Life’s Challenges

After working with hundreds of clients, one thing is clear: learning to handle life’s curveballs is a crucial part of any nutrition program. Changing your habits for the long haul means navigating vacations, social events, and stress without derailing your progress. By starting now, you'll learn to manage these situations more effectively than ever before.

Got a business trip coming up? We’ll teach you how to eat clean on the go, plan ahead, and rethink your airport and dining-out strategies. Whether you’re jet-setting or road-tripping, there are practical tricks to keep you on track.

Assessing What’s Worth It

Part of the program is about evaluating the costs of certain foods and behaviors—not to eliminate them entirely, but to decide what’s worth it to YOU. Not only do people’s reactions to foods differ but so does the value each brings.  Maybe a beer and a hotdog at the ballpark is your jam, or perhaps you’d rather save your indulgence for your niece’s wedding cake. It’s all about finding what actions align with your values.

Sustainable Change

Our goal is to first help you look and feel your absolute best. Once you experience that transformation, you’ll know how to enjoy life’s culinary pleasures without sacrificing your health or fitness. You’ll learn what’s worth it and what’s not, making the program sustainable for life. Imagine knowing that those tortilla chips at happy hour aren’t worth it, but a cozy glass of whiskey on a winter night is.

When your friends see how great you look and the newfound happiness you’re carrying around they might ask your secret, how do you eat to make this happen? You’ll be able to say with confidence, I eat whatever I want.  But underlying that is a knowledge of what works, what’s worth it, and what you can avoid without feeling left out.

One Small Exception

The one caveat? It’s helpful to have 2-3 weeks from the start of the program without major disruptions like international travel or backcountry camping. Smaller things like birthday parties and work outings really aren’t that challenging to navigate. After that initial period, you'll be equipped to handle any potential disruptions with a little guidance from your coach.

Final Thoughts

Don’t delay your progress for a trip or event that might actually become one of the most informative parts of your journey. Start the program today, head to Italy in a couple of months, and discover what’s worth it to you. Learn how to navigate life’s pleasures and challenges with newfound confidence.

Ready to take the plunge? Let’s do this!

Tyler

Click the link below to schedule your consultation.

Holistic Transformation Program Consultation Calendar

Megan’s Success Story

And now for a happy story... 

Today’s edition of the Pulse is dedicated to one of our clients who is seeing wild success.  Megan heard of the Holistic Transformation Program through her two of her friends. She saw them both lose more than 40 lbs each while glowing with energy and happiness throughout the Program. 

As a mom in her early 50’s with a demanding legal career, an evening side gig in the fitness industry, and very little extra time on her hands, Megan had some hesitation that big change was possible. Watching her friends transform piqued her curiosity though, and she wanted to know more.  

At the time of our consultation, she wanted to get up in the morning and enjoy getting dressed instead of dreading how she looked in her clothes.  She had even stopped wanting to go out to events and social settings because dressing up was so demoralizing.

Furthermore, the late afternoon slump was killing her. Every day around 3pm her energy would tank.  Could that be fixed too?  Her stretch goal was to not just boost her overall confidence, but to be excited to put on a bathing suit again. That seemed scary and almost too far away to consider. 

In her mind that body was about 30 lbs different from her current state.  Was it possible to get the weight off AND have more energy?  Would her tight schedule, old back injury, or metabolism get in the way?

During our initial consultation, she admitted to being a little nervous that the Program would work for her, despite seeing her friends experience dramatic change.  After all, they were younger and more athletic to start with. But the fact that they were also working moms with lots of competing priorities on their plate gave her hope she could follow suit.

She gathered her courage, smiled, and committed to putting herself first and going for it. Diving into the program she lost 10lbs in the first two weeks… WHOA.  That the scale could change that quickly without her being hungry was surprising, and motivating.  Her energy was ALREADY up significantly.  

The habits around food were new, and that was a challenge, but it wasn’t hard at all once she got in the groove.  Adjustments to her sleep, exercise, and supplementation were paying off and compounding the benefits she felt from nutritional overhaul.  

A couple months into the program she was losing weight at such a steady rate she had to pinch herself.  Every week 1.5-2lbs came off like clockwork.  Her aches and pains had disappeared, bloating and stomach issues were a thing of the past, and even her nasal congestion unexpectedly stopped.  

Right in the  middle of the Program she went to her niece's wedding, something she’d been looking forward to all year.  She let herself enjoy the food and even had a few drinks without disrupting her progress.  She felt in control, and understood how all of this works. After all, isn’t this process really about learning how to navigate events, travel, and other real life scenarios? 

It took five months, but Megan is down 44lbs (having revised her body weight goal by 10 lbs mid journey) and loving life.  She has cranked up her energy and driven her confidence through the roof, she’s got a whole new lease on life.  Feeling young, confident, and energized in your 50’s is something she hadn’t known was possible.

When asked what she might tell someone considering entering the Holistic Transformation Program she says matter of factly “The program is completely doable as long as you're ready to make changes”

If you’re curious about that change, we’d love to chat and see if you’re a good fit.  The first step is to book a free consult via the link below. 

Holistic Transformation Program Consultation Calendar

We’re looking forward to hearing from you! 

The Spoon Is Mightier Than The Treadmill

We all know someone that’s fallen into this trap. 

Maybe that day comes when you’re finally going to get in shape. You’re motivated, and this time feels different. Change is in the air and you’re ready to commit.  So what do you do? Yup, you guessed it. You lace up the trainers and go out for a run. 

And that is your first mistake.  

Exercising as a sole strategy for weight loss is pretty futile.  While it is technically possible, you’re unlikely to be successful without first taking a hard look at what you’re eating. Now don’t misunderstand me, I’m not anti-exercise.  I owned a CrossFit gym for more than 10 years. Exercise is powerful and we can all benefit from it. 

That being said, exercise when used alone, specifically cardio, is most likely to cause you to gain weight, not lose it.  Let's take a look at why. While sleep, protein intake, and other variables are important when it comes to losing weight, it's beyond debate that calories in vs. calories out is the primary mechanism that decides if we’re gaining or losing weight.  

It’s physics.  If there are more calories entering your body than being burned, the energy will build up. Your body’s primary mechanism for storing energy is unfortunately to add volume to your fat cells. Conversely, to lose weight you need to burn more calories than you eat.  Let's take a look at an example with some specifics. 

Let’s say you want to start to lose weight at the rate of 1lb per week, a conservative rate for most people.  A pound of fat contains 3500 calories.  To burn that in a week you’ll need to burn 500 calories per day more than you eat (500 cal per day deficit x 7 days in a week = 3500 cal burned per week).  You’ve also decided that you’re going to exercise, in the form of running, to create this additional calorie burn.  

While there’s some variation, most people burn about 100 calories per mile of running. To hit your daily calorie burn goal you’re looking at running 5 miles per day, 7 days per week. That’s pretty daunting in its own right, but what makes this situation even more challenging is the unspoken assumption that you won’t change anything about your food intake.  

Cardio has many benefits, but one downside is it can make you ravenously hungry compared to alternatives like resistance training.  Running five miles per day tends to make people a LOT hungrier than they were before they were exercising.  The increase in hunger signaling is so strong that if you’re not monitoring your food intake it can be very easy to eat not just enough to cancel out the 500 calories you burned, but far more, putting you into a calorie surplus and gaining weight.  

Add to that the common mindset of “I ran 5mi today! I can have a beer and some tortilla chips” and most people in this simplified scenario will be losing ground on their weight loss goals. Additionally, even if you’re successful at maintaining your food intake AND hitting your calorie burn goals, most of the weight you lose will be muscle mass not body fat.  Cardio is a muscle wasting activity, not muscle building.  Just think about someone you know who runs a lot but doesn’t lift weights. Do they have well developed and defined muscles? Without some rather extraordinary genetics, definitely not. While losing some muscle while losing weight is inevitable, keeping as much muscle as you can should be a top priority for aesthetic, health, and longevity reasons. 

So what’s a better strategy? After 15 years of coaching here’s how we approach effective, sustainable weight loss: 

1. Improve your food quality by eating mostly meat, vegetables, fruits, and healthy fats. This has a heavily anti-inflammatory effect along with keeping people full longer with less calorie intake

2. Add exercise in the form of resistance training not to burn calories, but to signal the body to burn body fat instead of muscle

3. Control food intake through tracking calories and macronutrient targets to achieve an optimal calorie deficit. 

4. Fine tune your hormonal state for weight loss through improved sleep, targeted supplementation, and superior hydration.

We very consistently teach our clients how to lose as much weight as they want at the rate of roughly 1% of body weight per week.  In our experience this is about as fast as you can go and still minimize muscle loss. For a 200lb individual that’s 2lbs per week. It might not seem like much, but in reality it’s rapid and sustainable progress. 

We’ve had clients lose and keep off more than 200lbs using this method.  Bottom line, it WORKS.  

If you want to know more, schedule a free consultation with us! We’ll tell you all about how the Program will work for you. 

Three Powerful Food Lenses

Buckle up buttercup, this is a big one.

The unvarnished truth is that you’re probably making some pretty dumb decisions with what you eat. Now don’t take that too hard, what I mean is that you’re eating things that have an impact on how you look, feel and age that simply aren’t worth what they cost you. 

There’s no morality in food. There are no good or evil foods.  There is only biochemistry and thermodynamics.  There are effects of food, both positive and negative. If a food brings you momentary joy, or is part of a family dinner experience, or maybe has cultural significance, clearly there’s a benefit there.  But is it worth the gut inflammation, body fat, or chronic disease it will cause?  That’s a decision only you can make.  We can teach you how to stop guessing and get exactly what you want out of your food. 

Lets introduce a few lenses through which you can assess the food you eat to better understand the costs of the dietary decisions you’re making. 

Food quality

The food quality lens is all about ingredients. What is it that you’re eating and does it cause inflammation?  Gut inflammation can manifest in many forms from bloating and indigestion to full blown autoimmune conditions like Hashimoto’s, rheumatoid arthritis, IBS, and Crohn's.  Cleaning up your food quality is by far the biggest lever each of us has when it comes to feeling better. The good news is changes can be  achieved in a very short period of time. We address this in week 1 of the Holistic Transformation Program, where most participants lose 5-10lbs as they flush out inflammation. 

Meats, fruits, cooked vegetables, and healthy fats are generally well tolerated by the vast majority of humans.  These are anti-inflammatory foods in the sense that they don’t damage your gut and are digested easily.  A diet of only beef, berries, spinach, salmon, and olive oil (as one  example) would leave almost everyone with higher energy levels, less bloating and GI issues, and dramatically improved inflammatory state. It might even clear up your dermatological issues, improve your sleep, and eliminate that bloated belly straining your t-shirts. 

Foods like wheat, palm oil, and alcohol are heavily inflammatory for close to 100% of people that consume them.  These foods can cause short term weight gain by inflaming the gut and causing fluid retention in the abdomen, and in extreme cases, extremities as well.  Short term this can lead to feeling uncomfortably full, acid reflux, and brain fog.  Left unchecked gut inflammation leads to joint pain, allergies, and wide ranging food sensitivities as well as a huge uptick in chronic disease risk.

Have you ever stepped on the scale to see you’re up a couple pounds from the day before? You’re inflamed.  Rapid changes in body weight are indicative of inflammatory state, not a change in body composition which changes much more slowly. 

Lastly, there are gray area foods like dairy and corn that have a high degree of variation in affect from person to person. For some they can be heavily inflammatory while others tolerate them well in moderate to high quantities.  If you want to figure out which foods are causing you problems, running an elimination diet is by far the best way to find out. Check out the details of how to here. 

If you want to improve your nutrition and fitness, food quality is the most effective place to start. 

Macronutrients 

The macronutrient lens looks at what forms of energy are in the food you’re eating.  The primary macros  are protein, carbohydrate, and fat.  You can find these on a nutrition label of packaged foods, or a quick internet search for real foods like meat, fruits, and veggies.  

Protein gets a lot of press and rightly so. Protein is by far the most important macronutrient for most of us. Proteins are broken down into amino acids by our body to fuel almost all our daily organ functions. The ones we need and can’t make are called essential amino acids and are found in all types of animal meat and fish.  

Any amino acids left over after running your daily bodily stuff is used to support and repair lean muscle mass.  Interestingly protein is not a primary fuel source for the human body meaning that if you consume more than you need it’s typically just eliminated and not stored as body fat. Protein is also the most satiating macronutrient keeping you full longer per calorie than fat or carbs. It would be hard in practice to cause yourself a problem by eating too much protein. 

More on the benefits of protein here…

The next macro is dietary fat.  Dietary fat often suffers from the confusion of sharing a similar name with body fat, although the two are less directly linked than you might think. Dietary fat is a slow burning fuel source that doesn't carry the same risks of overconsumption as carbohydrates because it does not cause an insulin response. Fats are critical for hormone production, brain function, nutrient absorption, and even health of your hair and nails. For most of us, a  large proportion of daily energy intake should come from fats, primarily monounsaturated and saturated fats. Olive, coconut, avocado, and animal sources  make up most of our intake.  Dietary fats aren’t quite as satiating as protein, but they’ll keep you full longer than carbs per calorie. 

For a confusing time over the preceding several decades there was a widespread hypothesis that dietary fat causes heart disease, particularly saturated fats.  This hypothesis has been shown to be widely baseless and predicated on some poorly executed science further skewed by powerful profit incentives.  

Carbohydrates are the last macronutrient we’ll cover.  Carbohydrates aren’t inherently evil, but overconsumption can quickly cause problems.  When you consume carbs they enter the bloodstream as blood sugar.  As your blood sugar rises the storage hormone insulin is released to store this energy. The sugar in your bloodstream, often along with the triglycerides as well,  can go one of several places including being stored in your muscles, liver, or fat cells, with the latter having the most storage capacity by far. 

This process is absolutely critical to our ability to store energy for periods when we will have to go a period of time without eating. That being said, overconsumption of carbs leads to the accumulation of body fat, insulin resistance, and fuels chronic diseases such as cardiac disease, cancer, dementia, and diabetes.  While carbs can be valuable for fueling and recovering from high intensity exercise, there is no such thing as an essential carbohydrate. You could live your whole life with a high level of fitness and health without any significant carbohydrate consumption.  It’s also worth mentioning that carbohydrates are the worst macronutrient when it comes to satiety.  Think about a time when you’ve eaten a whole bag of candy or a loaf of bread at a restaurant. If you’re hungry, carbs are the last place you should look to satisfy your hunger. 

More on if carbs are actually evil…

Calories

The last lens we’ll introduce today is calories.  Stepping into the physics world for a moment, thermodynamics and conservation of energy tells us that if there’s more energy entering a system than being expended the energy remains in the system. In a human body our primary way of storing energy is as body fat.  

While weight loss and weight gain shouldn’t be oversimplified to just calories in vs. calories out, that energy balance is absolutely part of the driving equation.  Protein and carbs each contain 4 calories per gram, while dietary fat contains 9 calories per gram. Add up all the macros of your food and you’ll arrive at your total energy intake.  

Generally speaking, if you’re eating far more calories than you’re burning you’ll gain weight as that energy is stored in your body.  Conversely, if you burn far more than you consume you’ll have to make up the deficit by burning tissues from your body for fuel.  Which tissues your body burns is largely dependent upon how you’re exercising, sleeping, and your hormonal profile.  

If you’re putting on body fat, one of the factors at play is a caloric surplus.  Conversely, we use very specific targeted calorie deficits in the Holistic Transformation Program to effectively and predictably cause rapid and sustainable fat loss.  

Putting it all together.  

If we use just these three food lenses to look at what we’re eating, it tells us we’d be better off eating primarily anti-inflammatory whole foods that are rich in protein, healthy fats, with a little bit of carbs and doing so at an intake level that fuels activity but doesn’t allow for the accumulation of body fat. 

If that sounds enticing but the details are a little vague, we can help. We’ve built a program that takes all the guesswork out of how to implement your new found knowledge around foods.  

The first step is a free consultation where we can learn about you and see if you might be a good fit to work with us.  Click the link below and get something on the books!  We can’t wait to chat.