Better Metabolism

05/04/2025

Are you eating healthy and exercising but your belly fat is still there?

Metabolic blockers will thwart all your efforts, no matter what you do!

- Undiagnosed insulin resistance: when you have insulin resistance, you should never snack, and keep your carb intake below 50g a day if it is severe.
- Sleep: sleep sacrifice will block your metabolism. During sleep, your body heals and repairs itself, makes growth hormone and resets brain chemistry. Cravings appear and loss of discipline may be because you don’t sleep enough.
- Inflammation: when you have inflammation, it is very difficult, near impossible, to burn fat.

03/19/2025

Follow me for what to NOT do to burn belly fat. [Remember to LIKE, SHARE, and FOLLOW]Do NOT forget that it has little to do with exercise, a LOT to do with what you put in your mouth, and even more to do with balanced brain chemistry and hormones.CORTISOL😳 The dreaded Belly Fat Storing Hormone.Free and easy: bring it into balance by going outside for 5-10 minutes each morning.✨Improve alertness✨Enhance Energy✨Sleep betterBelly fat burning blockers:❌Poor sleep❌High cortisolHow simple to lower your cortisol by making time to simply step outside and look around, or take a short walk, or sip on your tea.

03/18/2025

Belly fat, beyond how you fit your clothes… it’s your warning that you will die earlier, from heart disease, cancer, autoimmune disease, diabetes, arthritis, heart failure!!!

03/03/2025

Do you really need that much veggies and fruit compared to meat to be healthy?
NO!!!

Nutrition science today no longer supports a plant based or ‘high plant based’ diet.
PROTEIN is the most inportant macronutrient. Eating inadequate protein is one of the largest reasons people fail to improve their lean (muscle) mass and decrease fat percentage.

Protein (animal protein) keeps you feeling full longer.
It does not affect your blood sugar levels. It does not give you cravings for sugar or carbs.
Animal protein comes along with fats, that help you feel saturated. You do not have to be afraid of eating protein.

Why not vegetarian protein?
It comes attached to a LOT of carbohydrates.
It is from legumes which contain lectins and anti nutrients increasing leaky gut and bloating.
Most people who struggle with belly fat and overall elevated fat mass, have insulin resistance.
Insulin resistance is corrected when you eat a low carb diet, increase muscle mass and improve cellular metabolism.

02/02/2025

Do you have to go to the gym every day to manage your weight?

Studies show that “exercise snacking” is very useful. It means doing short bursts of exercise during the day.

You may have heard ‘Sitting disease is worse than smoking” because of the inflammatory markers released with prolonged sitting.

For this reason AND because you need muscle to ensure your healthy aging, exercise snacking is something you can easily add into any day.

5 minutes of brisk activity is what you need.
- jumping jacks
- squats
- on the spot marching
- countertop push ups
- water bottles as weights for arm exercises
- jumping rope
- dancing
- resistance bands

The goal is to elevate your heart rate.
Alternate exercises that promote muscle building with heart rate elevating exercises.

You need muscle to improve your metabolism.
You need it to live longer, too.

12/06/2024

[never drink your calories]
Consume water, tea or coffee. Even zero calorie, artificially sweetened drinks raise your insulin levels which increase belly fat storage.

11/16/2024

It’s easy to forget about sugar in what you drink.
For a Better Metabolism, drink water, black tea and black coffee.

Studies confirm that zero calorie drinks that are artificially sweetened affect insulin levels.
When your hormone insulin spikes, it takes sugar and stores it as fat. Belly fat.

This increases your risk for diabetes, heart disease amd dementia.

To maintain a lower body fat percentage, you need to keep insulin levels stable and low.
Frequent spikes increase fat storage.

Healthy drinks like fruit juice and veggie juice all contain sugar.

[avoid sugar and drinks that taste sweet for a better metabolism]

08/30/2024

For a Better Metabolism, focusing on protein is the most important part of your plate.
The ideal amount of protein to consume is 1 gram of protein per pound of body weight.
*this is not a gram of the meat, but the protein in that serving of meat. For example, 200g of meat can contain 18-30 grams of protein, depending on what meat it is.

When choosing to follow a low carb foodstyle, you must increase fat and fibre to not feel hungry.
The biggest complaint people have when switching to low carb, high protein is hunger.
Eat enough protein first. Aim for a serving that provides 30-40g of protein.
Add good fats to your fibrous/ low carb veggies.
In this case it is butter added to the squash and veggies.

3 solid meals a day and no snacking will help you improve your muscle mass, burn fat and live healthier, longer.
Low carb eliminates processed food and sugar. Processed food is anything from a package.

Beyond burning fat, low carb, high protein meals help improve insulin resistance.
Insulin is the hormone that manages sugar levels and stores fat. Belly fat.
Decrease insulin surges by limiting foods that stimulate insulin release.
Sugar/ high starch food you may not think of as insulin provoking are
- whole grain breads and pastas, protein and meal bars, store bought protein shakes
- peas, corn, potatoes : yes these are vegetables but they are high in starch/ sugar
- fruit and veggie juices, diet soda, low fat foods like yogurt and baked goods

08/02/2024

Eat meat! It’s great for your metabolism.

Meat Is Nutritionally Complete
There is no essential nutrient in plant products that cannot be obtained in an animal product. However, there are multiple essential nutrients that can only be obtained from animal products.
Additionally, all of the nutrients from animal products are present in the most bio available and most efficacious forms.
Vitamin B12: Plants do not have the need for vitamin B12, therefore vitamin B12 is not present within any plant products. Cows have the ability to synthesize cobalt using the bacteria present in their stomach. 100 grams of beef liver has over 3,000 of the RDI of B12 and 100 grams of muscle meat has 250% of the RDI.
Vitamin A: Vitamin A is found in two different forms: preformed or precursor. Preformed vitamin A is the retinol found in animal products such as meat and fish. The precursor form of Vitamin A carotenoids, or beta carotene, which are found in vegetable products such as carrots and sweet potatoes. The conversion rate of the precursor Vitamin A to the usable Vitamin A is about 8%. With that being said, extreme quantities of beta carotene have been demonstrated to cause hypercarotenemia, causing the skin to turn a yellow-orange color (38). It is also very important to note that vitamin A is fat soluble, thus it requires fat for absorption, which is a macronutrient not found in the majority of plant products to any reasonable degree.
Iron: There are also 2 forms of Iron: Heme iron and non heme Iron. Iron can only be absorbed when it is in the heme form, which is only found in meat products. Non heme iron found in plants and supplements must be reduced down to heme iron in the intestines. It is estimated that between

07/21/2024

🤣🤣🤣😇 Thank God it’s from a new workout and NOT because I’m getting old.
I tried to do the sit to stand test (which we do for our clients who see us for Healthy aging and Longevity) and couldn’t understand why I couldn’t even move from the seated, cross legged position.
Then the achiness and stiffness hit and it made sense!🤦🏽

I sound like a broken record about muscle being the currency of longevity.
Your muscle mass predicts your longevity. Thats what the science says, not me. And thus my obsession to build more muscle in my 50’s (so I can continue to be 25🤪)

Jokes aside, this is why Ozempic and related GLp-1 agonists are on my ‘danger’ list. You lose muscle and bone which decrease your longevity. It’s crazy how many people only care about how they look and want to be skinny, EVEN THOUGH THEY WILL DIE SOONER.

Do it the right way: get to the root of your problem as to why you have stubborn fat stuck on your body.
There are many metabolic blockers. They need to be addressed. From dysbiosis to hormone imbalance, you need to address ALL of those factors.
Most importantly: are you eating enough protein and doing enough resistance exercises?
Are you improving your stress response? How’s your inflammation, your HRV, your sleep quality and your metabolic triad? How is your toxic burden and your mitochondrial function?

I’m actually struggling to get rid of the 10 pounds I ‘found’ after “losing” them for the last 3 years. And I still won’t use Ozempic or any other GLP-1 antagonist to get rid of it. I know it’s my mindset right now, my stress, not sleeping well and falling off track on counting my protein, letting the carbs and some grain slip back in and not taking all my supplements regularly… so until I can get back to my regular plan, I have to accept the results in my life. (I’m dying just sharing this with you but… I can’t pretend to be where I’m not, and who I’m not!)
So… if you got some stubborn fat to get rid of, we can do it together.
You with me?

07/15/2024

For Better Metabolism, you must be aware of the quality of fuel you consume for metabolism.
Ultraprocessed food has been in the medical news of late, where it is FINALLY recognized that quality matters.
Depression, diabetes, obesity, cancer, high blood pressure have all been linked to consuming Ultraprocessed foods.
Don’t be reassured by the pictorial below!!
Your ‘healthy’ cereals (not just obvious cereals) that contain multiple ingredients, snack/ protein bars… anything that is processed and has many ingredients and additives.
This is why label reading is so important.

The more ingredients, the more processed.
The more it does not look like what Mother Nature made, the more processed.

06/12/2024

Yesterday I was ‘accused’ of … having a ‘non-inclusive’ appearance on line. That I am gender biased. AND… I am guilty of fat shaming.

Instead of being offended, my inside voice said, ‘really?? I don’t actually care… because my tribe includes everyone who relates to me and my values and my vision and belief’

My outside voice said, ‘tell me how you see that coming across’
This person wanted to inform me that medical science has lots of evidence to show that you can be fat and healthy.

First of all: WRONG!
Second of all, I don’t call people FAT, I talk about THE FAT that is stored on their body.
I’m a doctor. 😳I follow the science. When it changes, I tell you I’ve changed my opinion. For example, I don’t follow a predominantly plant based diet. I’m closer to carnivore now because of the SCIENCE around protein intake for preventing sarcopenia (muscle loss with aging) and the SCIENCE around leaky gut and plant antinutrients adding to it, leave me adapting my Foodstyle accordingly.

Trust me (because I’m a doctor) that there is NO evidence that carrying extra body fat is healthy.
Even if the girl in the middle can lift more weight, run a marathon, and has normal cholesterol, her risk for cancer, diabetes, heart attacks, arthritis and all chronic diseases in INCREASED. Increased. Now the other girls can have high risk as well, but that’s why I’m hosting a workshop tonight so you understand why that can be!

Back to fat shaming.
I have NEVER been in favour of this crap about ‘love your body’ when you’re clinically obese. I don’t actually care about how fit you are. I care that fat that’s stuck, means you have hormone and other issues that will kill you sooner than you deserve.
You deserve a productive, energetic, healthy and happy life.
You deserve to live LONGER with vitality because the science is here - we know how to govern you that.
It has nothing to do with how you look, or how you fit your clothes… although to MANY, this matters foremost.

LOVE YOU… but understand that when you store fat, have trouble burning it, pile it on easily… you have something wrong metabolically.
FIX IT. Stop ‘loving’ your disease. Love yourself and get to the root cause of the disease. Obesity is a disease.
Now THAT is in the medical literature. (She’s probably reading the wrong pages on Google - PubMed and related sites are where the REAL studies are😋)

Now I’m more riled up than I was yesterday… if any of you want to join my workshop tonight, by Zoom (we are sold out), let me know below and we will send you a link to register.
Stick with the real science, from a doctor… not a Dr. Google student.

Oh. And we didn’t even get to the gender bias part.
Should I even bother to go into the fact that my speciality is balancing hormones. Bioidentical hormones.
So I deal with MEN who identify as men, who want to optimize their testosterone (or so they think, until they find out there’s a jillion other hormones I look at in them, including estrogen and insulin!)
I also, wait for it… treat WOMEN who have hormone imbalance. They identify as peri-menopausal or menopausal women…. 🤪😳😇🥰😍

So, if you have hormone issues as a man or woman - I’m your gal.
If you’re not one of these, then I’m not qualified to help you.
It’s just as simple as that!