Weight Management

Are you looking to shed a few of those extra pounds? Looking to get more shredded? How about both! Lets take a deep dive into the world of weight management. There are many reason that it can be difficult to lose weight. I highly recommend setting up an online virtual appointment with me here in order to get to the root of what may be causing some of your weight gain or difficulty in losing weight. I am going to get you started here below…

 

  1. Burst (HIIT) Training- I am totally with you that I don’t love strenuous exercise the majority of the time. However, for weight management burst training is by far the best workout that you can do. When I am working on shedding a few extra winter pounds to get ready for summer. I HIIT the burst training hard. Research has shown that HIIT training actually helps your body convert from burning quick sugars for fuel to burning fat for fuel and can actually continue burning fat for up to 36 hours after a workout! This is where the phrase comes from in terms of being a fat or sugar burner. If you want to seriously lose weight, you need your body to become a fat burner. Check out my burst training instructions here
  2. Eat more healthy fats! Seems strange to eat more fat when you are trying to lose fat, right? I am here to tell you that not all fats are created equal. Healthy fats actually keep you full longer so that you have reduced cravings and more steady blood sugar levels. I remember reading a study done back when I was getting my clinical nutrition degree and the study essentially looked at giving rats the same amount of calories of fat per day. I can’t remembe the exact specifics but one rat received 25g of fish oil, one rat received 25g of vegetable oil, and one rat received 25g of trans fat. The rat that received the fish oil was perfectly healthy, the rat that received the vegetable oil was considered obese, and the rat that received trans fat was morbidly obese and growing tumors. Not all fats are equal! 
  3. Increase your metabolism-This is the jackpot that we are all looking to do. I have a couple of recommendations on how to do this below. Another great way to increase your metabolism is to actually lift weights. The more muscle your body has, the more calories it burns at rest. Get to the gym, hire a personal trainer, and start lifting those weights.
  4. Heal the gut! A large part of our metabolism is actually determined by our gut healthy and those trillions and trillions of bacteria. It is important to maintain a healthy gut flora with a strong and multi-dimensional probiotic. 

Dynamic Burn

The new craze in my practice is a newer product recently released by Nutri-Dyn called Dynamic Burn. I have never worked with a product quite like this one. I have patients emailing me weekly thanking me for directing them to this product. The dynamic burn product contains bioavailable BHB (Beta-Hydroxybutyrate) salts which are designed to support nutritional ketosis. Oofda. That was a lot! So, what does this actually mean? 

 

It means that even if you aren’t on a ketogenic diet, this product will actually help convert your body into ketoacidosis (typically in about 30 minutes!) This product also includes Essential Amino Acids. These are as the name suggests absolutely essential to our body. Research shows that taking these amino acids actually helps to support muscle growth and recovery.

 

A couple of other things that the Dynamic Burn helps with includes healthy appetite and blood sugar balance along with healthy appetite and blood sugar balances.

 

I recommend taking a scoop of Dynamic burn either before or during a workout or right before bed at night. 

Dynamic Slender Drink

The dynamic slender drink helps to support your bodies natural ability to burn fat. This product should be consumed on a daily basis and does not need to revolve around a workout. The Dynamic Slender Drink contains a few key nutrients to help your body burn fat. These include L-Carnitine, chromium picolinate, and African mango.

This product also contains a superfruit and vegetable antioxidant blend that support he body’s metabolism, digestion, immunity, recovery, and longevity.

Recommendation:

Take one full scoop morning and night

Omega Pure

Looking to add more healthy fats into your diet? Here are my two recommendations. A high quality fish oil is crucial (ensuring no heavy metals or rancidity) and MCT oil is the main constituent in coconut oil. You can easily add MCT oil to a smoothie or even put it in your coffee!

Crave-Curb

Recommended Dosage:

Three capsules twice daily

Ultrabiotic Multi-Strain

This probiotic is at the top of my list in effectiveness. With seven different strains of probiotics, this is a leading probiotic on the market. It supports a healthy gut microbiome, a healthy inflammatory response, immune function and increases your bodies ability to absorb key nutrients.

Ultimate Fat Burner

Recommended Dosage:

Three capsules twice daily

**Always Consult a Physician prior to beginning and new supplements or removing any medications.

More From Dr. Mitch…

Stress Management

Wellness Week

Athletic Nutrition

 

References:

  1. Dragsted, L. O., Pedersen, A., Hermetter, A., Basu, S., Hansen, M., Haren, G. R., … & Jakobsen, J. (2004). The 6-a-day study: effects of fruit and vegetables on markers of oxidative stress and antioxidative
    defense in healthy nonsmokers.
    The American journal of clinical nutrition, 79(6), 1060-1072.
  2. Fielding, R., Riede, L., Lugo, J. P., & Bellamine, A. (2018). L-carnitine supplementation in recovery after exercise. Nutrients, 10(3), 349-366.
  3. Heianza, Y., Sun, D., Smith, S. R., Bray, G. A., Sacks, F. M., & Qi, L. (2018). Changes in gut microbiota-related metabolites and long-term successful weight loss in response to weight-loss diets: The POUNDS lost
    trail.
    Diabetes Care, 41, 413-419.
  4. Willoughby, D., Hewlings, S., & Kalman, D. (2018). Body composition changes in weight loss: Strategies and supplementation for maintaining lean body mass, a brief review. Nutrients, 10(12), 1876-1886.
  5. Hua, Y., Clark, S., Ren, J., & Sreejayan, N. (2012). Molecular mechanisms of chromium in alleviating insulin resistance. The Journal of Nutritional Biochemistry, 23(4), 313-319.
  6. McLendon, A. N., Spivey, J., & Woodis, C. B. (2013). African mango (Irvingia gabonensis) extract for weight loss: A systematic review. Journal of Nutritional Therapeutics, 2(1).
  7. Ross, S. M. (2011). African mango: A proprietary seed extract of Irvingia gabonensis is found to be effective in reducing body weight and improving metabolic parameters in overweight humans. Holistic Nursing
    Practice, 25
    (4), 215-217.
  8. Finkel, T., & Holbrook, N. J. (2000). Oxidants, oxidative stress and the biology of ageing. Nature, 408(6809), 239-247.
  9. Minihane, A. M., Vinoy, S., Russell, W. R., Baka, A., Roche, H. M., Tuohy, K. M., … & McArdle, H. J. (2015). Low-grade inflammation, diet composition and health: current research evidence and its translation.
    British Journal of Nutrition, 114(07), 999-1012.
  10. Brown, L., Rosner, B., Willett, W. W., & Sacks, F. M. (1999). Cholesterol-lowering effects of dietary fiber: a meta-analysis. The American journal of clinical nutrition, 69(1), 30-42.
  11. Weickert, M. O., & Pfeiffer, A. F. (2008). Metabolic effects of dietary fiber consumption and prevention of diabetes. The Journal of nutrition, 138(3), 439-442.
  1. Gibson, G. R., Scott, K. P., Rastall, R. A., Tuohy, K. M., Hotchkiss, A., Dubert-Ferrandon, A., … & Macfarlane, S. (2010). Dietary prebiotics: current status and new definition. Food Sci Technol Bull Funct Foods, 7, 1-19.
  1. Chawla, R., & Patil, G. R. (2010). Soluble dietary fiber. Comprehensive reviews in food science and food safety, 9(2), 178-196.
  2. Turnbaugh, P. J., & Gordon, J. I. (2009). The core gut microbiome, energy balance and obesity. The Journal of physiology, 587(17), 4153-4158.
  3. Kau, A. L., Ahern, P. P., Griffin, N. W., Goodman, A. L., & Gordon, J. I. (2011). Human nutrition, the gut microbiome and the immune system. Nature, 474(7351), 327-336.
  4. Fooks, L. J., & Gibson, G. R. (2002). Probiotics as modulators of the gut flora. British Journal of Nutrition, 88(S1), 39-49.
  5. Rolfe, R. D. (2000). The role of probiotic cultures in the control of gastrointestinal health. The Journal of nutrition, 130(2), 396-402.