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Secrets to a Better Life

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What Are Your Health Challenges?

If you ask almost anyone what is the biggest health challenge they face, the vast majority would reply "My Weight"! It applies to both men and women but, in particular, to women. We have all tried various diets and schemes to lose weight, only to find with the years our weight continues to increase. This is not only a discomfort, it can also be the cause of many serious illnesses later in life. Diabetes, cancer and cardiovascular diseases have all been attributed by most experts to being overweight or just too fat.

What if there was a simple way to change all that which did not include counting calories? Something you could follow to lose weight, burn fat and keep your weight in check for the rest of your life. Well, there is and we are going to reveal it here. There are two things we want you to focus on. The first you may have heard about before but never looked into it and it is called Intermittent Fasting (IF). The second is a focus on what to eat (not a diet) which gives IF a turbo effect so you can lose weight like never before - and keep it off! Both of these proposals are based on solid, scientific research backed by years of studies and in both cases the award of Nobel Prizes.

Now, before we start, take a look at the following video:

INTERMITTENT FASTING

THE BOOK FOR BEGINNERS

The first step is to start the Intermittent Fasting process and the best way would be to buy The Beginners Guide which, if you download it, costs no more than one cup of coffee at Starbucks. You are at least worth that investment in yourself! 

The amazing thing is this guaranteed method of losing weight costs you nothing! In fact, you will start saving money on food so your initial investment of less than $4 will be repaid in a day or two! Easy to do, doesn't cost anything? Where do I start? Click on the graphic or here!

THE SPEEDFASTING PLAN

For more information on intermittent fasting, visit our sister website: SPEEDFASTING


LEPTIN - THE FAT HORMONE

Leptin is a protein made by fat cells to regulate energy levels. This hormone does its task by telling the brain when you are satiated, or "full," allowing your body to use energy at normal levels. When leptin is released the feeling of hunger dissipates; when leptin levels are low, the body starts to signal hunger; however, for many (often due to the excess of fat cells associated with obesity) the release of leptin is not received by the brain and the signal of being "full" is not triggered. As such, for those who wish to control their body weight, leptin hormone control is important. Knowing how to stimulate a leptin response in your body can help you curb your hunger and assist as a complement to Intermittent Fasting.


FURTHER TIPS

Here are a few further tips to help you on your journey to a healthier body by activating your leptin hunger hormone. Obviously, exercise is good for the body but one doesn't have to exaggerate and start running marathons. If you are not used to it, start small. Quick evening walks of 20 minutes two or three times every week is all it takes to wake your body up!

GETTING ACTIVE

1  Do exercises that target fat cells. Simply shedding numbers on a scale will not be good enough if you want to improve your body's leptin response. You'll need to burn off as many fat cells as you can. This is why Intermittent Fasting is so effective. Although obese people have leptin in their system, their appetites are rarely quenched because they have developed a resistance to leptin, or leptin resistance, via their fat cells.

  • Leptin regulates metabolism and appetite — as leptin levels rise your appetite diminishes and your metabolic rate increases
  • Even just a brisk walk in the evening is enough!
  • Bike to the supermarket instead of driving the car. Take the stairs instead of the elevator. There are so many ways to exercise.

2  Perform cardiovascular/aerobic exercises on a daily basis. Cardiovascular exercise is any workout that increases oxygen intake, while aerobic exercises increase blood flow. Often these activities coincide. Simply walking 30 minutes two or three days each week can burn enough fat to trigger a leptin response. Ideally, do a higher level of sustained activity that increases oxygen intake and blood flow.

  • Shoot for 90 minutes of moderate exercise every week. This is about 1½ hours weekly.
  • The burning of fat cells releases the leptin that was stored in them. Additionally, this kind of exercise increases the overall amount of active leptin receptors.
  • As an added benefit, cardiovascular exercise also boosts your metabolism which has to do with the rate at which you burn calories.

3  Perform weight resistance exercises on a daily basis. Lifting weights regularly burns off fat cells and calories and strengthens your muscles. An increase in muscle mass has been shown to improve metabolism, which aids in the burning of fat cells and the release of leptin into the system. The more muscle you have the more fat you burn automatically!

  • Start doing a simple weight resistance routine without needing any expensive equipment or a gym membership. Buy some inexpensive dumbells and get some simple exercises from the Internet. Stand in front of a mirror and go through your program. It doesn't have to take long. Ideally, do it every other day for about 30 minutes. Important is you have a PLAN to do it!

4  Do short bursts of High-Intensity exercises. High-Intensity Interval Training (HIIT) is a form of anaerobic exercise in which you perform short bursts of workout at maximum intensity (sometimes for as little time as twenty seconds) with periods of less-intense movement for recovery. These programs you can find on the Internet and can be done at home.

  • HIIT encourages the natural release of Human Growth Hormone (HGH) which helps with fat burning and the regulation of leptin.
  • Some popular HIIT workouts are CrossFit, Fartlek, and the Seven-Minute Workout.
  • Try and get a couple of strength training workouts in every week.

THE YOGA ALTERNATIVE

An alternative routine many women choose to keep their bodies in great physical shape is Yoga. This is something which often fits better into a busy lifestyle, women with a family and no time for a visit to a gym or even as a valuable addition to other activities. YOGA PAGE

EAT HEALTHIER

 

 

1  Set a goal for healthy eating. Starting a healthier diet is a great overarching goal; however, to make your goal more realistic and doable, you'll need to be more specific about what you want out of a "healthy diet."

  • It might be helpful to first think about your current diet. What's unhealthy about it? Do you need to eat more green vegetables? Do you need to drink more water? Should you snack less?
  • Write up a list of the things you want to change, add or stop about your current diet. Use these ideas to form multiple small goals to help you reach a healthier diet.
  • The best way to reach any goal is to start with one or two very small changes. Trying to overhaul your entire diet in a few days probably won't work well. Choose something small to work on each week. You'll be much more successful long-term.

2  Consume more omega-3 fatty acids. Not all fats are harmful to your body. Omega-3 fatty acids have a unique chemical structure and they are good for you when consumed in moderate amounts. Omega-3 fatty acids are essential to the proper functioning of the body and brain. Omega-3 promote healing and decrease inflammation as well as being involved in a wide range of cellular activities, most notably neurological development and functioning.

  • Omega-3 fatty acids can be found in fish, green and leafy vegetables, nuts and beans. The consumption of omega-3 fatty acids aids in the reduction of blood vessel inflammation, which improves the body's ability to respond to leptin.
  • In some cases, it might be a good idea to add a high-quality Omega-3 supplement to your daily diet.

Opt for the flavor that is naturally nutritious. Food producers overload their products with salt and sugar as a means of covering up the tasteless nature of artificial food. Even the diet varieties rely on sugar substitutes to mask unsavory flavors. Because of this, processed foods lack the necessary nutrients and properties that the body requires, resulting in a deficient leptin response.

  • Instead of fast and processed food, go for foods that are naturally rich in flavor like grains, vegetables, and nutrient-rich fruits.
  • Use natural herbs that will add a kick to your meals such as sage, thyme and basil instead of artificially flavored foods.
  • Try and avoid consuming too many pizzas, pasta and white bread. Look for whole grain and brown rice instead.

4  Lower your triglyceride levels. Triglycerides are a major contributor to leptin resistance by inhibiting the transportation of leptin across the blood-brain barrier. To increase leptin sensitivity, decrease your intake of triglycerides.

  • Lower triglycerides by maintaining a healthy weight, limiting fat and sugar intake, maintaining an active lifestyle, not smoking and limiting alcohol. Intermittent fasting has proven to be very effective in lowering triglycerides.
  • One supplement that is known to reduce triglyceride levels in Niacin, or vitamin B 3. Niacin has been known to lower both cholesterol and triglycerides. This will help with cardiovascular functioning and lower cardiovascular risk levels.

LIFESTYLE CHANGES

1  Get a good night's sleep every night. There's a lot of debate among people in health science about the best ways to lose weight and keep it off, but everyone agrees that getting adequate sleep is essential. Likewise, getting enough sleep is essential to regulating leptin and, believe it or not, when you are fasting you are still losing weight lying in bed!. Aim for at least seven to nine hours each night.

  • Scientific study has shown that those who didn't get enough sleep had leptin levels 15% lower than those who had.
  • Not getting enough sleep means you'll have a stronger appetite that is harder to satisfy the next day and throws your whole body out of energy homeostasis, or the balance between energy input and expenditure, which is what leptin is trying to promote.

2  Stay hydrated. Most people know that drinking water is important but as much as 75 percent of Americans may be chronically dehydrated. Staying hydrated helps with digestion, mood and controlling hunger, but also contributes to how easily the body absorbs nutrients and vitamins. As such, constant dehydration is likely to severely inhibit your sensitivity to leptin and increase your resistance to it. Stay hydrated to reverse this.

  • Drink at eight to ten cups of water, or 64 to 80 ounces, every day. This may seem like a lot, but if you carry a refillable water bottle with you throughout your day, you'll be surprised at how quickly you can get your daily dose.
  • Avoid alcohol. Do not count your intake of caffeine to your daily water intake.

3  Consider taking supplements. There are a number of supplements you can find online that make all sorts of claims but these are often misleading. If you eat healthily and follow this plan then you are consuming all the vitamins your body needs. However, we recommend just one product which has been proven scientifically, beyond any doubt, to provide all the antioxidants you need to avoid most of the diseases which could create problems.

  • Protandim is a supplement made from a mixture of natural herbs which have been used in ancient Chinese medicine for centuries. They encourage the body to produce its own antioxidants in volumes one could never ingest with food or vitamin pills.
  • For more complete information, visit this website: LifeVantage/Protandim

4  Avoid smoking and excessive alcohol consumption. Studies seem to indicate that smoking and alcohol consumption can inhibit leptin secretion. Additionally, overconsumption of alcohol impairs judgment, which can lead to a bad decision about eating, which can further inhibit leptin stimulation.

  • Smoking is probably the most dangerous habit which humans engage in. It is almost certain (on average) to shorten life and the end can be very unpleasant! It is not just lung cancer, and other cancers, which are the risk. Numerous cardiovascular ailments have been proven to have their origin in the habit of smoking
  • Smoking is also expensive. If you are a smoker, just sit down and calculate what smoking costs you through the course of your life. The number is going to shock you. Why invest so much money in a habit that is going to kill you!

The Yoga Body Challenge

This is a Yoga program designed specifically for women which can be done from the comfort of your own home. All you need is a simple yoga mat and a TV or computer screen. The instructor is Zoe Bray-Cotton who is a world-renowned yoga specialist and she has an easy-to-follow style of presenting her program. For many women, joining a yoga group at a gym or sports club is something which can be difficult to overcome, especially if you are an inexperienced beginner. In fact, this program is less expensive than many sports club memberships. So buy your yoga mat and get started. What is stopping you?

CONCLUSION

If you have reached this point on this page then, congratulations! You have learned more than most people what little it takes to get control of your body and change your life. You only have one body and you are the only person who can have control of it. With this very small investment and some willpower to implement what you have learned, you will be able to live a healthier, longer life. Not only you will benefit from this but also the people around you. Do it for yourself and do it for them.

THE YOGA PAGE