Beat weight lose myth

This is a long way to describe something really easy, but it is not easy to me or to most women I spoke to. For us ladies how we look has reduced us to mere visuals and striped away the essence of us. We are not created the same, but my golly we are beautiful in every way at every age. We are a lovely fragrance that mature with time and is delightful in its own season. The worst thing I have ever done was trying to fit in. My muchness is just too much to fit anywhere. The same applied to weight loss. When I took to it as a solider, I failed every-time even when my body was asking me to stop (more crying out for me to, please stop). Stop, breath and recap. You are already wonderfully made. Just find your own way to be the best you could and that is never one thing. I got stuck because of cortisol and insulin imbalance, in one phase. I also go stuck with my energy consumption. “Do not say it, I will blush” but I know beauty comes within and I am.

First Phase cortisol insulin balance

1. Understand Cortisol’s Role in Fat Storage

• Impact: Cortisol, the “stress hormone,” is released by the adrenal glands in response to stress, signaling the body to replenish energy by increasing hunger. High cortisol levels can lead to fat accumulation, especially around the abdomen.

• Tip: Manage stress through relaxation techniques like meditation, deep breathing, and regular sleep. Studies show that regular sleep reduces cortisol production, helping maintain a stable weight Monitor Your Blood Sugar to Control Insulin

• Impact: Insulin is crucial for blood sugar regulation, but excess insulin from frequent high-sugar foods leads to more glucose being stored as fat, often resulting in weight gain.

• Tip: Focus on low-glycemic foods like whole grains, leafy greens, and lean proteins. These foods cause slower glucose release, stabilizing insulin levels and reducing fat storage  .

2. To Support Insulin and Cortisol Balance

• Impact: Erratic eating times can cause cortisol and insulin spikes. Eating late at night can increase insulin, storing more fat, while erratic eating can disrupt cortisol rhythms.

• Tip: Try intermittent fasting or keep to regular meal times. Research suggests intermittent fasting can lower insulin resistance, improving blood sugar control and reducing fat storage .

3. Increase Protein and Fi to Manage Insulin and Cortisol

• Impact: Protein and fiber slow digestion, leading to a gradual release of glucose and keeping insulin stable. Fiber also helps gut health, which can influence cortisol regulation.

• Tip: Include high-fiber foods (like oats, beans, and leafy greens) and lean proteins (like fish, chicken, or tofu) in each meal. Stable insulin levels from protein and fiber help prevent fat storage while supporting overall metabolic health .

Second phase boosting mitochondrial efficiency to support weight loss:

1. Optimize Magnesium Intake

Magnesium is vital for ATP production, the energy currency of your cells. ATP fuels every cellular process, including fat-burning. Include magnesium-rich foods like leafy greens, nuts, seeds, and whole grains, or consider a high-quality magnesium supplement if recommended by your healthcare provider.

2. Support ATP Production with B Vitamins

B vitamins, especially B5 (pantothenic acid), are key in converting food into energy and supporting cellular metabolism. Include foods rich in B5, like avocados, mushrooms, and eggs, to support efficient energy production, keeping your metabolism active and primed for fat-burning.

3. Monitor L-Carnitine Levels

L-carnitine is essential for transporting fatty acids into the mitochondria, where they’re burned for energy. Low L-carnitine can slow fat metabolism. While your body produces L-carnitine, dietary sources such as meat, fish, and dairy, or supplements under professional guidance, can help optimize this pathway.

4. Include Omega-3s for Mitochondrial Health

Omega-3 fatty acids support cell membrane integrity and mitochondrial function. Fatty fish like salmon, flaxseeds, and walnuts are excellent sources. Omega-3s help reduce inflammation, allowing mitochondria to work efficiently, which supports weight loss.

5. Incorporate Intermittent Fasting for Mitochondrial Efficiency

Intermittent fasting can encourage your body to use stored fat as fuel, improving mitochondrial function and energy efficiency. Start with a simple fasting schedule, like a 12-hour fast overnight, and gradually increase as comfortable.

6. Focus on Quality Sleep for Recovery

Restorative sleep is when your body repairs and rejuvenates, directly impacting mitochondrial health. Poor sleep impairs ATP production, slowing metabolism and energy levels. Aim for 7-9 hours of quality sleep, as it will support optimal mitochondrial function and weight loss efforts.