Tuesday, April 4, 2017

Because Everyone Loves a Training Montage - But Here's What you DON'T See.

A client recently sent me a video she was really impressed by. She asked "Is it really possible?"

I told her it totally was but, that there was a lot more going on than just the obvious hard and smart gym work seen in the video.

This lady has obviously worked hard. But, believe it or not, it takes a lot more than what we see here to get these kinds of results:

Behind every training or transformation video like this, there's an unseen video like this:

You see, all the training in the world won't produce transformative results without SUPER smart eating. And that takes dedication and planning.

People think the training is hard but, in reality, it's the food that's hard.

I use a formula with my clients that takes into account their weight and current body fat composition. That way their nutrition plan is customized to YOUR body and not just some canned plan.

The bottom line is that transformations are possible.

No-one is immune to losing weight, or getting toned, or building muscle.

It just comes down to how aggressive you're willing to be in the gym AND in the kitchen!

As always, feel free to get back to me with questions!


Sunday, March 5, 2017

Your funny nutritional meme for Sunday!

The paleo diet. It makes for good fun. But I'm a fan and with good reason. 

Thursday, February 23, 2017


Breakfast, they say it's the most important meal of the day.

Research actually shows that folks who eat breakfast are less likely to be obese, or have type II diabetes.

But what's the right breakfast to have?

Well, like most things, it depends.

If you're trying to lose weight, which is what we're going to cover here, I believe there's a best practice.

What's going on with your body in the morning?

When you wake in the morning, your body is in fat burning mode. Your hormone levels have normalized over the night and your body is tapping fuel as a fat.

And you'd like to continue that fat burning, right?

That is, after all, how you lose weight and/or stay lean.

What should I eat?

As soon as you eat refined carbohydrates and/or sugar, your body stops burning fat and starts storing it.

This means that normal breakfast foods like toast, cereal, orange juice, and including including fruit smoothies, are like telling your body not to burn fat for the next few hours. And start storing it.

So, what doesn't cause my body to stop burning fat?

Well, it turns out protein and fat don't bump your body out of fat burning mode. Breakfasts that include protein and fat will allow your body to continue to burn fat, AND will keep you full until later in the day so you don't have to live with hunger.

And they'd done actual studies on this. Research shows that overweight people who eat high protein breakfasts lose more weight.

What does that look like?

Good question!

If you have time to cook, then breakfast could look like 2 eggs scrambled, turkey bacon, and vegetables sauteed in bacon grease. Below is a picture of a meal like this with sauteed cauliflower (a favorite at my house), we eat a lot of
spinach in the mornings too.

If you're crunched for time, you could have a breakfast on the run of 2 hardboiled eggs, a handful of nuts, and a handful of carrots. This is all handfood you could eat in the car on the way to work, or at your desk at work.

How do supplements fit in?

If you're just completely unable to eat real food in the morning, there are some supplements that, taken together, I think make a pretty good breakfast shake.

The first of these is Athletic Greens. This is a very complete greens supplement with great ingredients, and it's not too carbo-rific so as to bump your body out of fat burning.

The second is Ancient Nutrition Bone Broth Protein. This a great protein source that also doesn't have a ton of sugar or carbs in it.

Mixing these two together in your shake with water would make a massively nutritious breakfast shake that would help you stay lean or lose weight.

(Full disclosure: if you click on the links to these two supplements and end up buying them, I get a very small commission from Amazon)

Carbohydrate disclaimer.


You need carbs in your diet. I find most people (who are not athletes) do well with 50-100grams per day. If your overweight, or diabetic, you'll want to err on the side of 50g per day. If you're already fairly lean, get some exercise, and generally eat well then closer to 100g ought to do the trick.

If you're trying to lose weight, then in light of what I've shown you above, you'll want to save the carbohydrates for later in the day. And even then make sure you're getting carbs from single ingredient, unprocessed sources. These are:

- Yams
- Sweet potatoes
- Squash
- Quinoa
- Plantains

As always, if you have further questions, reach out to me!

Wednesday, February 22, 2017

Why you shouldn't feel guilty about feeling hungry and having cravings when you're trying to eat right.

Our bodies have this thing called the neuroregulation of appetite. It's the thing that tells us, under normal circumstances, when we're full and to stop eating.
In Robb Wolf's words, we're "wired up" to eat everything that isn't nailed down. In our native environment, nature, massive amounts of carbohydrate are rare, and we have to move miles to get it.

In other words, we're built to move a lot and eat whatever we find along the way.
Overfeeding ourselves on refined carbohydrates and sugar (easy to do in modern society, hard to do in nature), short circuits the neuroregulation of appetite. In other words, you feel more hungry despite eating so much. What does that mean? It means IT'S NOT YOUR FAULT that your so hungry and want to eat so much.
It DOES NOT mean you're lazy, or slothful, or gluttonous. You shouldn't feel guilty. It does not mean you have an unhealthy relationship with food. You shouldn't even HAVE a relationship with food.
Having a relationship with food is like having a relationship with that hammer in your tool drawer. It's a tool and you have no particular emotions about it. It gets the job done when you use it the right way, and don't hammer the you-know-what out of everything.

So how do we "fix" our neuroregulation of appetite?
How do we reset our bodies so we have normal hunger? How do we make it so our bodies realize we're full at the right time?
Good question.
It depends on where you're starting.
If you're lean, active, and not sick, it can be a simple matter of improving food quality.
If you're diabetic, stressed, sick, or obese, a more involved intervention may be in order. 
There are some good resources out there on this. If you're a do-it-yourself kind of person, Robb Wolf does an excellent job covering this (and how to fix it) in his new book Wired to Eat.

As always, if you have questions or anything, please feel free to reach out to me!

Monday, February 13, 2017

And books. Lets talk about Paleo books too!

There are a bevy of paleo books out there. Cookbooks. How to books. You name it.

And I think there are a notable few.

The Whole 30 is having a moment right now. And with good reason. Instead of being a "cleanse" (cringe!), it's more of an elimination of all processed food and sugars. It's meant to reset your insulin sensitivity (you can use carbs instead of storing them as fat) and to reset your body to a place where you don't have cravings.

This books is called It Starts With Food. It's an excellent way to get into doing The Whole 30.

The other book I like is more of an informational read. It talks about how it's perfectly natural for you to want to eat everything in sight. And that you shouldn't feel guilty about that.

In fact, sugars and processed foods short circuit your body's normal hunger and satiety mechanisms. So you actually ARE hungrier than normal when you eat those foods, making it nearly impossible to follow the "eat less and exercise more" advice so often given.

This book is called "Wired To Eat." I listen to this author's podcast and he has talked in depth about the book.

So there you go. There are tons of others out there.

As always, hit me up with questions!

Thursday, February 9, 2017

Let's talk about supplements.

For as much as I take a whole foods approach, there are some supplements that I like. Often when I talk to people about how they should approach eating, they tell me there are times when they're too busy to eat.

In those instances, I say if it's the difference between not eating at all or using some supplementation, by all means go for the supplement. So, with that said, let's go!

This one is a popular one, particularly in the mornings. Mornings can be a busy time with trying to sleep as late as possible and still make it to work. If there's not time to make breakfast, then a protein shake can be a good alternative.

I like Ancient Nutrition Bone Broth Protein. It's  protein derived from bone broth (which is super healthy stuff itself) that tastes good and isn't massively expensive. Many people find that if they're stomaches are sensitive to whey, they often do better on something like this. And paleo folks generally like the bone broth aspect too. It's also carb and sugar free.

If you're strict paleo then   is a better way to go. It satisfies the requirements of paleo and is a high quality food too.

Virtually no adult in America is getting enough greens. We're talking the cruciferous variety here, green leafy vegetables. Think kale, spinach, chard, etc...

It's hard to imagine a food with a better nutrients to calorie ratio than greens. It's nutrient dense without being packed full of calories. It should be a major staple of everyone's diet.

Many folks, kids included, don't much care for greens. This is where supplementation can be massively beneficial. And mixed with your protein powder it'd be a powerful way to start the day, or as a post workout shake.

I like Athletic Greens. This supplement will cover all your bases with regards to nutrients and many people actually report noticeable improvements in energy and even mood.

I saved this one for last because many of my clients are trying to lose weight. And so supplementing carbs isn't high on their priority list.

But, a few of my clients, and some friends too, are athletes and supplementing their energy with carbs is important. Rather than falling back on sugary gatorade or juices, there are some great alternatives.

One is 3FUEL. This is actually whey protein and starch combined. It's a great supplement to use during and after workouts. It's been a hit with ultramarathon runners and folks in the CrossFit community.

Another is Nubeleaf Sweet Potato Powder. This is just what it says it is. It's sweet potato powder and is great for during and after workouts. It's paleo approved so it's a great addition to your training regime if you're a paleo athlete like a crossfitter. And it's not packed full of unpronounceably chemicals.

This is just a short rundown of some things I like. I'll cover more in future blogposts.

But, if you're looking for high quality, "Hugh-approved" supplements, here you go!

Monday, June 13, 2016

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