PROTEIN FIRST THING IN THE MORNING

  • Within 45 minutes of waking up try to get 15 grams of protein.
  • Helps curb cravings, stabilize blood sugar levels & manage your weight.
  • Raises tyrosine levels in the brain which in turn helps your brain produce neurotransmitters norepinephrine and dopamine which gives you energy, alertness and makes you feel awake.

 CONSIDER EATING RED POTATOES

  • Scored the highest on satiety tests meaning the feeling of fullness is achieved for longer.
  • Highest nutrient dense potato
  • Some evidence indicates that part of the reason why potatoes are so filling is that they contain a protein called proteinase inhibitor 2 (PI2), which may suppress appetite.

CONSIDER INTERMITTENT FASTING

  • Start with 1 day a week designating a time frame you will abstain from food.
  • Recommended time is 16 hours without food, 8-hour window of time for food.
  • Prevents the low-calorie adaptations from kicking in.
  • Works in part due to the reduced calorie intake.

CONSIDER PALEO TYPE DIET

  • A healthier version of Keto
  • Includes lean proteins, healthy fats rich in EFA’s, no processed carbs.
  • Lots of greens and Low GI fruits.
  • Rich in nuts, seeds, fish, eggs, meat from grass grazing animals (lower in fat, 5 times higher in EFA’s)
  • Incredibly filling, eliminates processed carbs and sugars – improves insulin sensitivity.

EXERCISE FIRST THING IN THE AM

  • Get your body moving 1st thing in the morning to get your metabolism revved up.
  • Starts the day with more energy, focus and optimism.
  • More likely to eat healthy and stay active throughout the rest of the day.
  • Morning exercisers show higher level of adherence long term (less interference).