Carb Cycling Quotes

Never give up on yourself, and you’ll continue to thrive.

GREEK YOGURT AND BANANAS

Licorice (Glycyrrhiza glabra) is one of the most useful herbs for underperforming adrenals. It can give many of the benefits of supplemental cortisol with much less risk of side effects and dependency.

It's unrealistic to expect to not eat the types of foods you really enjoy, so when you restrict what you can eat too much, it often leads to binge eating and then giving up completely and ending back up at square one.

First, when you try to restrict calories and exercise more, your body is hardwired to perceive a starvation situation. That makes you tired (so you move less and conserve energy) and hungry (so you eat more), and it slows down your metabolism (so you don’t die!). This “eat less, exercise more” formula is not too successful for most people. It can work for a short time, certainly, but less than 10 percent of people lose weight and keep it off for a year;4 you will almost always rebound and gain back the weight. Second, when you eat carbs and sugar, insulin spikes and your blood sugar drops. The insulin drives most of the available fuel in your bloodstream into fat cells, especially the fat cells around your middle, otherwise known as belly fat. So your body is starved of fuel, and this stimulates your brain5 to make you eat more.6 You could have a year’s worth of stored energy in your fat tissue and yet feel like you are starving. The only thing that can stop this vicious cycle is eating a lot of fat and cutting out the refined carbs and sugar. A high-fat, low-carb diet leads to a faster metabolism and sustained weight loss.

Saying “I’ll try” means our soul isn’t really in it. We tell ourselves “I’ll try” when our inflated egos won’t come clean and admit that we’re actually not all that determined. We can’t overcome obstacles with the words “I’ll try.” As Yoda, the philosopher in the Star Wars movies, says, “Do, or do not. There is no ‘try.

When you first lower your caloric and carb intake, your pancreas produces glucagon, the hormone that unlocks fat stores when food is limited. Soon great things begin to happen: unsightly body fat is burned, and you get leaner. This goes on until the body finds a balance between energy input and output by shedding weight and slowing the RMR.

The takeaway is that you should build habits that work for your personality.* People can get ripped working out like a bodybuilder, but if you prefer rock climbing or cycling or rowing, then shape your exercise habit around your interests. If your friend follows a low-carb diet but you find that low-fat works for you, then more power to you. If you want to read more, don’t be embarrassed if you prefer steamy romance novels over nonfiction. Read whatever fascinates you.* You don’t have to build the habits everyone tells you to build. Choose the habit that best suits you, not the one that is most popular. There is a version of every habit that can bring you joy and satisfaction.

We have witnessed hundreds of clients and patients damage their metabolic and hormonal health through low-carb diets. It is becoming increasingly apparent that there is an epidemic of metabolic and hormonal dysfunction emerging in the hordes of people who have been following low-carb diets. This is particularly impactful for women—and especially physically active women—who commonly suffer side effects from their low-carb diets, including: A stopped or irregular menstrual cycle (amenorrhea)418 419 420 421 422 Decreased fertility423 424 425 Hypoglycemic episodes and blood sugar swings426 Depression, anxiety, and irritability427 428 429 Poor libido430 431 432 Disrupted sleep/insomnia433 434 Dysfunctional relationship with food and fear about eating either fat or carbohydrate435 436 Cycles of restriction and binges437 438 Chronic fatigue 439 440 441 442 Poor thyroid function (and a slow metabolism)443 444 445 446 447 448

THE DIET-GO-ROUND LOW-CALORIE DIETS Diets began by limiting the number of calories consumed in a day. But restricting calories depleted energy, so people craved high-calorie fat and sugar as energizing emergency fuel. LOW-FAT DIETS High-calorie fats were targeted. Restricting fat left people hungry, however, and they again craved more fats and sugars. FAKE FAT Synthetic low-cal fats were invented. People could now replace butter with margarine, but without calories it didn’t deliver the energy and satisfaction people needed. They still craved real fat and sugar. THE DIET GO-ROUND GRAPEFRUIT DIETS Banking on the antioxidant and fat-emulsifying properties of grapefruit, dieters could eat real fat again, as long as they ate a grapefruit first. But even grapefruits were no match for the high-fat American diet. SUGAR BLUES The more America restricted fat in any way to lose weight, the more the body rebounded by storing fat, and craving and bingeing on fats and sugars. Sugar was now to blame! SUGAR FREE High-calorie sugars were replaced with no-calorie synthetic sweeteners. The mind was happy but the body was starving as diet drinks replaced meals. People eventually binged on excess calories from other sources, such as protein. HIGH-PROTEIN DIETS The new diet let people eat all the protein they wanted without noticing the restriction of carbs and sugar. Energy came from fat stores and dieters lost weight. But without carbs, they soon experienced low energy and craved and binged on carbs. HIGH-CARB DIETS Carb-craving America was ripe for high-carb diets. You could now lose weight and eat up to 80 percent carbs—but they had to be slow-burning, complex carbs. Fast-paced America was addicted to fast energy, however, and high-carb diets soon became high-sugar diets. LOW CHOLESTEROL The combination of sugar, fat, and stress raised cholesterol to dangerous levels. The solution: Reemphasize complex carbs and reduce all animal fats. Once again, dieters felt restricted and began craving and bingeing on fats and sugars. EXERCISE Diets weren’t working, so exercise became the cholesterol cure-all. It worked for a time, but people didn’t like to “work out.” Within 25 years, no more than 20 percent of Americans would do it regularly. VEGETARIANISM With heart disease and cancers on the rise, red meat was targeted. Vegetarianism came into fashion but was rarely followed correctly. People lived on pasta and bread, and blood sugars and energy levels went out of control. GRAZING High-carb diets were causing energy and blood sugar problems. If you ate every 2 hours, energy was propped up and fast-paced America could keep speeding. Fatigue became chronic fatigue, however, with depression and anxiety to follow. FOOD COMBINING By eating fats, proteins, and carbs separately, digestion improved and a host of digestive, energy, and weight problems were helped temporarily. But the rules for what you could eat together led to more frequent small meals. People eventually slipped back to their old ways and old problems. THE ZONE Aimed at fixing blood sugar levels, this diet balanced intake of proteins, fats, and carbs. It worked, but again restricted certain kinds of carbs, so it didn’t last, and America was again craving emergency fuel. COFFEE TO THE RESCUE Exhausted and with a million things to do, America turned to legal stimulants like coffee for energy. But borrowed energy must be paid back, and many are still living in debt. FULL CIRCLE Frustrated, America is turning to new crash diets and a wave of high-protein diets. It is time to break this man-made cycle with the simplicity of nature’s own 3-Season Diet. If you let nature feed you, you will not starve or crave anything.

I know I briefly mentioned them previously, but these are some of my favorite go-to snack ideas: 1. Quality beef jerky 2. Hard boiled eggs 3. Veggie sticks 4. Tuna and veggies 5. Almond butter and apple 6.   Nut mixes (be sure to practice portion control) 7. Chicken breast 8. Cubed sweet potato with spices 9.   Canned pumpkin, vanilla protein powder, sliced almonds, chia seeds, and cinnamon (this is lower fat but stays pretty low-carb too, thanks to the pumpkin)

Focus on choosing whole foods. Eliminate all processed and refined foods and follow my “90/10 rule”—eat clean 90% of the time, and have a little fun 10% of the time. So that means 1 out of every 10 meals can be whatever you choose, it’s your reward meal. Eat and enjoy guilt-free, you earned it, and it’s built into the blueprint.

Anxious to let my features show': Asian American woman shares fear of harassment - CNN - YouTube channel - Comment for this video with broader perspective, Part 2 - India was once perfect culture, our food habits were perfect, whatever we need vitamins, nutrients, carbs, fats everything we tend to obtain from plants and only plants, some yogi(No one) can even live with sun light and water or even neem air, but this 100% traditionality in India or siddha become almost obsolete because of pollution and over population and also spiritual reasons because many people are already trapped in Karmic cycle, which is why They can not even think of escaping it, if they try to escape they will die, and whomever has the solutions for this are mostly disregarded (Like , ok myself, Saddguru, Sarnam Singh, Somnath Bandyopadyay, Prabhakar Sharma, Ritika Rajput, Shalini Chouhan, they are disregarded because they are north Indians or yogis that speaks lie - this is what most people think, that is why I also being modern and eat evrything and talk everything and do everything so that you will not hate me, If I choose to be 100% traditional which I can, then whomever surrounding me will not survive, If I choose 100 % traditionality, rain will engulf the earth and sun will disappear for years, that is why I choose mixed mode of life with all ideas are considered, Try to respect traditionality at least a little, there is a Tamil proverb, மாதம் மும்மாரி பொழிந்து செழித்த பூமி, which means 3 times rain per month and natural agriculture prospered and people life prospered - This proverb is from ancient Tamil Land, As Kali or Kaali yuga started everyone chose modernity, but try to respect traditionality at least a little to protect this land, you no need to go to temple, you no need to pray god, just protect soil, agriculture and traditional science like planting trees and all, then slowly nature will dominate the earth and even in this Kali or Kaali yuga there will be prosperity for next 5000 years, Because in Kali or Kaali yuga first 10000 (Only 5000 years in Kali or Kaali yuga has passed so far) years are golden period, do not rush this golden period in to hell within 100 years.,

When we are thriving, we eat for hunger and our bodies are able to adjust the metabolism to keep our weight healthy, even with minor amounts of stress. But when we get pushed into survival mode, this all changes and we become more apt to gain weight. Stress does not create weight gain until there is a disruption in this adrenal rhythm.

When we are under a constant state of adrenal stress, our bodies prepare for famine by burning fewer calories and storing fat around our organs—that visceral fat

When your fat is exposed to fructose, it causes your adrenals to make more stress hormones.7 The adrenal glands make a strong stress hormone called cortisol and a weak stress hormone called cortisone. Fructose literally causes your fat to take the weak stress hormone and make it into the stronger one.8 Finally, the fructose leaves your blood sugar so unstable that you end up making extra cortisol for hours in an attempt to fix the situation.9

Foods today contain higher amounts of toxic proteins, which can trigger survival mode. Because of this, the rates of dangerous allergies to foods like peanuts or shellfish have gone up many-fold during the last few decades.

So, the liver does its best work cleaning out your body during your deep sleep. This is also when your liver is able to convert your food into energy for your muscles. When the body is full of pollutants, though, your liver never gets to rest and it ends up sending both calories and toxins to your belly fat instead.

Our ability to control our weight depends on deep sleep, which is directed by cues from the sun. Each new study strengthens the evidence for the connection between weight and sleep.

Sleep is critical to so many of our body’s functions, but is also an explanation for why many diets just can’t work. It’s clear that if your sleep is disrupted, your waistline will pay for it. But how does this happen? First, it is good to realize that sleep happens only when cortisol levels are low.

The data consistently showed that those with the highest stress loads gained the most weight.20

Some have linked obesity to the addictive nature of today’s foods and their high levels of sugar, fat, and salt. Although toxic food is definitely a factor in weight gain, brain scientists have shown that we are susceptible to food-based addictions only when we are in a higher state of pressure.

Many people today find themselves spending time in the state of alarm on a daily basis. Since this condition shares many symptoms with what we commonly think of as “stressed” today, I’ve renamed the level “Stressed” to reflect that more recognizable state.

WHEN PEOPLE ARE WIRED AND TIRED, THE CORE ISSUE IS THAT their adrenal hormone levels are highly variable. Rather than having a consistent morning peak and evening shut-off, people at this level can make too much cortisol late in the day and too much early in the day. This often causes their energy levels to be erratic and inconsistent.

In many cases, those at this level are not hungry for breakfast, but they get ravenous in the evening and end up bingeing on salty or sweet foods like chips, ice cream, cookies, or pretzels.

Along with reducing inflammation and improving circulation, ginger has been shown to lower the response to stress from both the adrenals and the pituitary gland.

Specifically, cinnamon has been shown to help reset the Adrenal Fat Switch when insomnia throws it into storage mode.

Try to only do strenuous exercise earlier in the day, so as to not further disrupt the afternoon and evening cortisol levels. Gentle yoga or walking can be fine for afternoon or evening activities.

Twice weekly do a morning interval workout while running outdoors or on any aerobic machine.

Plan to do strength training for your whole body twice weekly for twenty to thirty minutes each session.

People who are Wired and Tired often can sleep, but not at practical times. They may notice that after a night of tossing and turning, they finally go into a deep sleep at 4 or 5 AM. If possible, they would happily stay up until early morning and sleep until late in the day. Usually, most life schedules will not accommodate this.

light therapy has to be done differently than for those at the Stressed level. Rather than first thing in the morning, use thirty minutes of bright overhead light exposure in the early evening—ideally, five hours before your projected bedtime.

For artificial lights you cannot control, there are glasses like Uvex that can help. Wear them starting an hour before bed, and they can block most environmental blue light and help improve your sleep.

The goal is not to lower or raise cortisol, but to help the body make the right amounts at the right times. One of the most useful tonics for this stage is ashwaganda

Since ashwaganda helps correct cortisol levels, it can be a good fit for boosting morning energy levels and lowering them at night. A normal dose is 500 to 1,000 mg once or twice daily of the powdered root in capsules.

Advanced meditators believed that they could control their blood pressure levels at will and they wanted someone like Dr. Benson to prove this to the world. His studies bore out their claims, and also showed that meditators were less apt to get stuck in survival mode.

In addition, some who are Crashed have a personality type of being eager to please or help others. They may have a hard time saying no when asked to contribute. In any event, they find themselves overextended for too long. To heal your adrenals, you need less on your plate and more time to care for yourself.

The core feature of being Crashed is the overwhelming exhaustion. Common symptoms include debilitating fatigue, muscle wasting, mid-body obesity, a feeling of general weakness, cravings for sugar or salt, and dizziness when getting up suddenly. There can also be muscle aches and pains, joint pain, unusually low blood pressure, and a variety of digestive symptoms including gas and bloating.

To move out of Crashed and back toward Thriving takes discipline. You need to reduce your activities to those that are most essential and say no to all the rest.

At this level, too much exercise can easily do more harm than good. Do not pressure yourself into thinking that you need regular, structured, strenuous activity. A gentle morning walk in the sun for ten to twenty minutes is ideal.

Simply taking a few minutes before bed to rest in a lukewarm bathtub can help your body experience better temperature regulation and enjoy more refreshing sleep; the nerves in your skin can help calm the nerves in your brain.

Ginseng is one of the best-known herbal tonics.

The root of the American ginseng plant (Panax quinquefolius) contains active chemicals called ginsenosides, which have been shown to greatly help with exhaustion and fatigue. Most common effective dosages range from 30 to 100 mg daily.2 (Those who are Stressed or Wired and Tired may find ginseng to be unpleasantly stimulating

Those who are Crashed may need a little help unwinding. Chamomile tea (Matricaria recutita) can be a perfect fit. Chamomile has been shown to lower stress and anxiety without being a sedative and can also improve sleep.

A catch-22 for many who are Crashed, however, is that they know stress reduction techniques could help them, but they often lack the mental energy to take on anything new. Guided imagery is a perfect fit because it requires no mental exertion on the part of the participant.

Sodium in the diet causes the body to eliminate cortisol more slowly. Lower-salt diets help the body get rid of it faster, and that lowers the total stress level.

In summary, when your blood sugar is well controlled, you feel energized and you stay lean. When your blood sugar is poorly controlled, you feel depressed and you gain weight. And when the latter situation goes on for long periods of time, bad things happen, like diabetes, heart disease, and cancer.

When faced with high levels of the stress that comes from your consuming processed food, exposure to pollution, or the pressures of life, the adrenal glands have to work harder. If they are pushed too hard, it’s as if they flip a switch inside your body that stays on survival mode. When the switch is off, your body is thriving and it adjusts your metabolism to keep your weight steady, even if you change your diet or exercise routines.

Researchers used to think that the timing of the AFS enzymes was not possible to change. However, exciting recent data have shown that both the amount of cortisol made by the adrenals and the activity of the fat switch are changeable by simple food choices.5 That is, the right foods at the right times can reset the whole adrenal system, including the fat switch.

Weight gain is not a matter of too much fuel coming in and too little fuel going out.

Perhaps the biggest source of controversy and confusion in the world of nutrition is the carbohydrate.

One problem is that when you cut your carbs too much, cortisol rises. Remember that one of cortisol’s jobs is keeping your blood sugar up. There’s a drop in blood sugar when you miss meals or you are fasting, but it also happens if your meals are too low in carbs.

When you have a meal without any carbs, your blood sugar starts to drop. To prevent it from getting too low, your adrenal glands make extra cortisol, which pulls glucose out of your muscles and liver. This not only leaves you without energy, it also raises your glucose more than a meal with healthy carbs would.

It turns out that high-carb diets cause the liver to make dangerous fats called triglycerides, which raise the risk of heart disease.2 Some of the triglycerides stay stuck in the liver, which can lead to fatty liver disease.

If you want to be energetic and mentally sharp during the day, a high-protein breakfast is the key.

If high-carb and low-carb diets both have problems, obviously we need some carbs. Like Goldilocks, we need to get them just right: we need the right types of carbs, not too much, not too little, and not too early in the day.

Many years ago I realized that our daily adrenal rhythms are what make or break our health. When they are in harmony, we are thriving. When they are off, we are just surviving.

When you feel bad and don’t know why, this creates uncertainty that can raise the pressures of life even more.

Plan to do two strength-training workouts each week, with movements that work the entire body.

Benzodiazepine medicines such as Ativan, Xanax, and Valium can reduce anxiety and help people fall asleep. They are dangerously addictive, however, and can lead to early dementia when used for as little as several months.

Passionflower is most effective when standardized to contain 3.5 percent flavonoids, and it can safely be used as needed or on a regular basis, in pill form or as tea. Most effective doses range from 33 to 66 mg.10 Passionflower extracts are available without a prescription in health food stores;

Of the salt you do get, sea salt is good because it contains useful amounts of magnesium along with the sodium.

In short, caffeine is most problematic after 9 AM. Those who are stressed can do better by limiting their cof- fee consumption to early in the day.

As long as you are stressed, do not log hours on the treadmill. Prolonged and frequent high-intensity aerobic exercise will only make things worse. Anything above half your maximum effort will cause substantial elevations in cortisol levels.

Getting to bed no later than 10 PM can help you get more restful sleep.

give yourself two weeks during which you make sleep a priority, and see how much better you can feel. After trying this, most people notice that their alertness, productivity, and physical energy dramatically increase. And then sleep becomes a natural priority.

Weight is not the only method for monitoring and recording progress, nor is it necessarily the best method.

Progress can be made against your levels fo stamina, timings for particular exercises and so on, and these should help you continue to feel motivated.

If you do the same thing every time you schedule physical activity, you are likely to get bored and start to dread your workout appointments.

Record notes after your workouts about how you feel, how many repetitions you completed, how far you were able to run, or anything similar that fits your workout – as with your designing of your dietary and

Days that you are intensely active are going to require a higher amount of carbohydrates to keep your metabolism up, and these will be referred to as high carb days – if

Do not make weight loss the only reason you work out, because there are far more important benefits to gain from exercise, and there are many factors that make weight loss a bad judge of fitness.

It is important to know that you do not have to do exercises that you absolutely hate – that is unlikely to help you in the long term. If you seriously dislike something, but try to force yourself to do it anyway, it will just deter you from continuing to work out and this is another way to set yourself up for failure. Find ways to work out that you enjoy, and if you don't enjoy any type of exercise right now, find something that you at least don't despise doing.

So you eat more carbs. Chips, another slice of pizza, one more scoop of ice cream. This triggers another spike, followed by another crash. It’s a vicious cycle, not unlike a cigarette or heroin addiction. And each time this happens, you’re taking your body on an insulin roller coaster and storing more and more fat.

resistant fiber Resistant fiber is the new kid on the block. It is a unique type of starch that is digested, but only many hours later and only by the good bacteria. Also known as resistant starch, this fiber contains calories, but the majority of its calories are not usable and therefore cannot cause weight gain. Resistant fiber is remarkable since it creates little or no insulin response, unlike any other carbohydrate. In fact, it can even produce less of an insulin response than many non-carbohydrate foods like meat, poultry, and eggs. For this reason, many of the low-carb breakfasts on the Adrenal Reset Diet include foods high in resistant fiber. BEST SOURCES: Boiled potatoes, cannellini beans, navy beans, great northern beans, and unripe bananas.

Energy Drinks for Power Cyclist Cycling is a high intensity sport where huge amounts of calories are burned, muscle tissue broken up and a lot of water lost through sweat. To recover and regenerate energy and muscle tissue, your body undergoes a repair mechanism that depends on what you eat and drink. While eating proper foods keeps you healthy and builds your muscle stamina, taking energy drinks cannot be overemphasized as it increases energy and hydration needed for cycling and recovery. Energy drinks are formulated with ample supply of carbs and electrolytes ideal for maintaining high energy levels as well as replacing fluids lost during the rides.

If you always do what you’ve always done, then you’ll always get what you’ve always got.

Regular-Cal Food Guidelines The following Serving Size Simplifier should be used as a portion quantity guideline for each meal. Its intuitive approach is customized to your body size and will help you put calorie counting to rest for good. It was originally inspired by the amazing work done by my friends at Precision Nutrition. •Fibrous veggies: 2 to 4 handfuls •Clean protein: 1 palm-size portion for women, 1 to 2 palm-size portions for men •Starchy carbs and fruits: 1 handful for women, 1 to 2 handfuls for men •Fit fats: ½ shot glass (1½ tablespoons) for oils and butter (easier to measure/eyeball since these are generally poured); for nuts and seeds, 1 thumb-size serving for women, 2 thumb-size servings for men Each element needs not be present at each meal, but do your best to keep them all in mind throughout the day. For instance, normally a green juice would consist of only leafy greens and other vegetables. However, you can power it up with a shot of flax oil or fish oil. Adding in these fats will not only stabilize your blood sugar but also improve your absorption of the fat-soluble vitamins found in the greens. With that said, I would strongly recommend that each time you eat (other than the odd apple here and there), you include protein and fiber in your meal. Doing so will prevent your blood sugar from rising and keep you full longer, both of which will help you lose fat instead of storing it. For dinner, you might have a fillet of salmon (protein) cooked in butter (oil and fats) with a side of steamed greens (fibrous vegetables) and a small amount of quinoa (starchy carbs). Nuts and seeds would not be present in this meal—again, no big deal. You can always have a few almonds throughout the day. For solid meals (not smoothies or juices), these guidelines should yield a plate that is:

glutathione is

Integrity is making a commitment to yourself, regardless of whether anyone else is watching. It involves making a conscious decision to “do the right thing,” to no longer cheat yourself by making poor choices while attempting to convince yourself that it doesn’t matter.

If carb cycling is a foreign term don’t worry, it sounds way scarier than it actually is. All it means is cycling your carbs from higher to lower (don’t worry, we guide you step-by-step) throughout each week.You see, when you manipulate carbs in this way you keep your metabolism guessing (more on this later).

HEALTHY OILS– Deep fried foods should be eliminated from your diet, but if you want to stir fry or sauté vegetables, use a healthy oil like olive, walnut, flaxseed, macadamia, avocado, or coconut. These oils should be unprocessed and unrefined, to make sure you are getting the most out of their nutritional profile. Avoid processed (polyunsaturated) vegetable and seed oils, such as soybean, canola, and corn oil.

When analyzing the data, try to eliminate factors other than food that might be affecting your blood sugar levels. For example, do not include data collected during or after strenuous exercise unless you do so every day at the same time. Also, don’t look at information collected during an illness or major emotional stress, at the start of a menstrual cycle, or after a low blood sugar. And ignore meals with very high fat content or unknown carb content (such as restaurant meals).

Remember how low-carb diets can cause the body to make too much sugar? Any time we get too much of something, we convert it to something else. It turns out that high-carb diets cause the liver to make dangerous fats called triglycerides, which raise the risk of heart disease.

What role does cortisol plays in metabolism? Cortisol is a catabolic chemical, meaning it causes wear and tear if it is too high, which in turn can make you gain weight and crave sugar. Your adrenal glands do a delicate dance to maintain your weight, and when your cortisol is too high, the rhythm is disrupted.

When you are stressed, you may have symptoms that indicate something is not right, although it is often not clear where they are coming from. Stress can cause symptoms such as: • Racing heart • Muscle twitches • Headaches • Fatigue • Stomach pain or cramping • Erratic bowel movements • Sweating • Muscle pain or tension • Dizziness

The adrenal glands are making extra cortisol, and their daily rhythm has been disrupted. Although resistance can have many ever-changing symptoms, the core feeling is urgency paired with a sense of weakness. I find that the phrase “Wired and Tired” captures this well.

Since TVs and computer screens speed the brain waves, they are not a good fit for early morning.7 Give yourself at least an hour to get ready for the day’s pace.

What is more important for weight loss—diet or exercise? The real answer might be sleep. Sleep determines how much you eat, which foods you crave, and what your body does with the calories.

The correct information, however, is exciting: current research shows that what our bodies do with food depends on whether we are in a mode of thriving or surviving. A little set of glands, called the adrenals, is the master controller of these modes. Our adrenal glands control a switch that causes us to thrive, meaning we burn fat and feel energized, or just survive, meaning we store fat and feel tired.

like, stick with it. If you do not, consider one of the several great

To think that we are spending up to $215 billion a year on dementia care in this country—far more than we’re spending on any other disease—is infuriating when we consider that the vast majority of these dementia cases could have been prevented with simple lifestyle modifications early in the life cycle.

When your appetite hormones are not behaving properly, your brain becomes essentially disconnected from your stomach. It deceives you into thinking you’re hungry when you’re not, and further stimulates hard-to-resist cravings for foods that will perpetuate that vicious cycle of fat formation. This

So, you need to put more carbs into your system during the premenstrual part of your cycle, especially if you’re doing long bouts of intense exercise. We’ll go into great detail in Chapter 10, but in general aim for a combination of 10 to 15 grams of protein and 30 grams of carbohydrates (about 180 calories) before any workout longer than 90 minutes, and 30 grams of carbohydrates combined with protein and fat (real food, not straight carbs from gels!) per hour while you’re out there.

So, you need to put more carbs into your system during the premenstrual part of your cycle, especially if you’re doing long bouts of intense exercise. We’ll go into great detail in Chapter 10, but in general aim for a combination of 10 to 15 grams of protein and 30 grams of carbohydrates (about 180 calories) before any workout longer than 90 minutes, and 30 grams of carbohydrates combined with protein and fat (real food, not straight carbs from gels!)