Paleo 4 PCOS

14/01/2017

29/10/2016

3 Strategies I Learned About Weight Loss From My Client Mel.

you're probably wondering who Mel is... Well, Mel is a client of mine who I met in a gym in the city where I used to work. I booked her in for a consultation because during our brief conversation, she sounded very frustrated. In our consultation, I sat down and took notes, I started to realize that Mel's situation was unique to me despite me being a Trainer for 15 years.

What made Mel's situation unique to me was from my notes I couldn't diagnose why she was putting on weight because she worked out 5 times a week, and rode her bike every day to work. Her eating habits weren't perfect, but it wasn't terrible either.

So my plan was to tidy up her eating habits and get her to do more weight training. The first month of training her body changed slightly, but usually the first month of training, the body usually shows more of a drastic change. We always planned a weigh in every month and to have a chat to find out how she's doing. I was straight to the point and asked her, to be honest with me and tell me if she followed the steps I asked her, she said she did exactly what I asked her to do. I was really baffled at this point.

The game changer happened when Mel asked me if I've heard of PCOS (polycystic o***y syndrome). I told her I've never heard of it but I will go home and do some research and get back to her. I found out that PCOS usually runs in families and the exact cause is still unknown. Women with PCOS have abnormal hormone levels in their bodies. PCOS sufferers tend to have decreased sensitivity to the hormone Leptin. This causes big problems because with low leptin levels you receive a signal of hunger even though your body has a high storage of energy. This is the main reason why despite Mel's very active lifestyle her weight continued to balloon.

So my main goal was to increase her Leptin levels. Here is the list I gave her:

1. Eat a high fat, medium protein, near zero carbs eating plan.
2. Reduce her alcohol intake
3. 4 weight training sessions.

And look at the results she achieved, by no means am I claiming to be an expert on PCOS, but what I do know is that weight training combined following a paleolithic style diet (we still have to live in the modern world) produces results.

Please comment if you would like me to post up a home workout and the eating plan I gave to Mel

22/10/2016

I’m looking for 5 women aged 35+ looking to lose 7-14 kg and who are willing to invest financially in their weight loss goals.

I’m looking for women who want to:

Know how to master their hormones to lose weight and stay young looking.
Feel 10X more confident.
Give themselves an early Christmas present.
Transform their body in 12 weeks.

Spots are extremely limited and I’m only looking for 5 women who are ready to make a change today. To apply, click on the link to fill out the form and I’ll be in touch if you meet the requirements.

https://docs.google.com/forms/d/e/1FAIpQLSfYRm8GUZ7UDxqPd0NLqb9jcx8J4ksAZrDZAPyZdJYCWr4r3w/viewform

19/10/2016

5 Ways To Increase Your Leptin Levels to Lose Weight.

Being in the health and fitness industry for over 15 years. I don't think the diet industry talk enough about how hormones affect your ability to lose weight. The industry would rather focus on counting calories, weight watchers, the latest diet CRAZE.

I've written a list of steps you can take to increase your leptin levels. If you didn't see my earlier post, I mentioned why leptin is an important hormone to know about as it controls your appetite and gives you a signal when you're full. The more leptin you have, the less likely you are to overeat. Here are 7 ways to increase your leptin levels:

1. Simple Carbs Is A Big No
Simple carbs (refined sugar, white rice, white pasta) send your insulin levels too high, and high insulin levels cause resistance and disrupts leptin production. So white bread, white rice and those delicious pastries that always smell so good are a no go area for you. Whenever I'm dealing with a client who has PCOS I do allow a treat every 7-9 days to avoid the feeling of deprivation which can cause binge eating if you don't allow treats every now and again.

2. Eat Small And Often
Never cut your calories too low as this actually causes your metabolism to slow down and your hunger levels to increase. Think about this starvation damages your metabolism whilst at the same time sending signals to eat like a pig when you eventually get your hands on some food. This is why diets don't work. Aim for 5 small meals 3 main meals (smaller portions) and 2 protein based snacks mid morning and mid afternoon.

3. Eat Like A Seal
Eating fish should be the main protein source for you, as its high in omega 3 fatty acids and is perfect for increasing your body's sensitivity to leptin (women with PCOS tend to be leptin resistant). So this plays a major role in hormone optimisation.

4. Train Like A Man
When I say this I'm not asking you to make load grunting noises and lift heaviest weight you can find... but resistance training should definitely be your no.1 choice of exercise. You can do this with dumbbells, resistance bands, kettle bells or you can use your bodyweight as resistance and do HIIT (which stands for high intensity interval training) These types of workouts boosts your fat burning mechanisms, which also helps to regulate leptin levels.

5. Sleep Is Your Best Friend
Sleep is the best weight loss drug on the market and its free! I know you have a busy life, but please make a conscious effort to go to bed at least 30 mins earlier than normal, turn off your phone and T.V and learn to naturally fall into deep sleep. I work very long hours myself and don't get as much sleep as I would like, so sometimes when I feel Ive been short changed on my sleep, I take 20 min naps during the day (Ive been known to even take naps in the coffee shop). Not everyone is prepared to sleep in coffee shops like a homeless person :-) The reason I do this is because sleep regulates your leptin and ghrelin levels (The Ghrelin hormone tells your body that you're hungry). This is why these 2 hormones are very important. Without sufficient rest, your appetite increases and your body produces less leptin. Meditate or get more sleep to regulate your hormones.

17/10/2016

Mel, was my first client I ever had with PCOS and we made worked together and achieved a great transformation. Mel is now totally self reliant and has lost even more weight. This is what coaching is about, giving you tools to never fall back into old habits.

17/10/2016

My system really works if you make consistent small steps.

17/10/2016

LOL Monday's

16/10/2016

How to stop weight gain with PCOS.

I wanted to cover quickly about a hormone called Leptin that you've probably heard about, but if you don't know exactly what this hormone does, let me cover it in simple terms:

Leptin is a hormone made by cells in fat tissue that reduces hunger. Leptin helps the energy balance in the body.

With having PCOS a decreased sensitivity to Leptin occurs. So this means you receive a signal of hunger despite having a high storage of energy. This is why your weight continues to increase despite your efforts watching what you eat and exercising.

The more Leptin in your body the thinner you'll be. Like if you would like some tips on how to increase your Leptin levels.