We just published a new article by Jason Boehm that looks at the short term and long term track records of the Weight Watchers program.
PEERtrainer has long been a strong advocate of Weight Watchers as a proven and helpful tool to help people get a handle on the very first steps of long term weight control.
We have also observed that as people progress down the path of weight loss, people should start to develop a focus on using a wide variety of tools and ideas to help build upon their progress.
This new article goes deep into the science of how the Weight Watchers points system effects the body. And in particular, takes aim at the idea of "everything in moderation."
What about the naturally-occurring sugars in fruits, vegetables, and other plant-based foods? Should these foods be limited as well?
Unlike foods with added sugars, fruits, vegetables, legumes, whole grains, and other plant-based foods naturally contain vitamins, minerals, and phytochemicals that are important for the human body, as well as fiber and other types of beneficial carbohydrates.
Carbohydrates are a main energy source for the body, and the central nervous system can only use carbohydrates as a fuel.
Therefore, it is best to consume some carbohydrates every day.
While it is possible to live on a very low-carbohydrate diet, most researchers agree that the ideal amount for health is around 40-45% of your total daily calories, or about 150 grams for the average female and 190 grams for the average male.
However: Americans typically get well above this amount, primarily from sources high in added sugars.
We recently asked our friend Jonny Bowden the following question:
"Can stress prevent you from burning fat-even when you exercise and eat right?"
His answer is interesting because it is a component of something called 'Weight Loss Resistance"- that sense that you are really doing all the right things, but not making progress.
Here is what he said:
"The answer is yes. There are two main reasons.
1. Stress hormones (i.e. cortisol and adrenalin) actually prompt the body to store fat around the middle (even in skinny people..). Cortisol-- which the sports nutritionist Michael Colgan once called "the grinch of bodybuilding"-- actually breaks down muscle, since muscle increases metabolic rate.
2. Stress hormones prompt the release of inflammatory cytokines"
Dr. Oz has said pretty much the same thing recently. In his view:
"When you're under stress, your body releases the hormone cortisol, which makes your body store fat around your midsection.
If you tend to gain weight when you're stressed out, this supplement can help you tackle stubborn belly fat. Relora is supplement made from the extracts of two plants used for thousands of years by Chinese herbalists to promote relaxation.
Clinical studies have shown that Relora can help mitigate feelings of anxiety. Decreased levels of cortisol can lead to the prevention of weight gain, the loss of excess weight, and the reduction of stress eating.
Dr. Oz's Suggested Dose: Take 250mg of Relora three times a day -- or one dose with every meal. Studies have demonstrated this to be the most effective use of this supplement so you receive the maximum benefit."
In the Cleanse, JJ Virgin has recommended a proprietary version of Relora that is a cut way above what is out there. You can learn more about what is added to this formulation at this link:
"Great subject! I think that low self-esteem is a nasty ingredient that also contributes to infidelity. Having an affair is a shallow ego boost and spiritually self-destructive. I think we all need to be mindful and vigilant with temptation. Just as you weed the flower garden so it will thrive, you must keep harmful energy out of your personal environment. Pursuing new activities, interests and adventures together as a couple is essential and makes for a happier, more fulfilling life. Like anything in life, you get what you put in!"
Vitamin C and the antioxidant quercetin work synergistically to knock out your worst allergies.
A study in Inflammation Research for instance, concluded quercetin suppressed allergy-related inflammation.
Fruits and vegetables like oranges and red peppers offer vitamin C, and quercetin-rich foods include green tea, red onions, oranges, and apples.
Stress – including allergy-related stress on your body – depletes vitamin C. To get therapeutic amounts of these allergy-fighting nutrients, you’ll need to supplement.
Quercetin is a flavonoid found in onions, garlic, and also raspberries. Quercetinhas anti-inflammatory effects and is also a potent anti-carcinogen, helping to prevent cancer. Raspberries have 15mg quercetin per cup.
Quercetin Found in apples and onions, quercetin works as a powerful antioxidant to reduce histamine, an inflammatory compound your immune system releases with leaky gut syndrome. According to the University of Maryland Medical Center, therapeutic amounts of quercetin are anti-inflammatory and can help stabilize the cells that release histamine in your body.
One of the things that we have been learning with our new look into the science of belly fat is that it really IS a slightly different animal.
Over the years we have heard that "you cannot target belly fat." Based on new understanding of the science, that view appears to now be outdated.
Here is an excerpt from a new article of ours that goes into some detail about how to lose belly fat:
"To succeed in the battle against belly fat, a three-pronged approach must be taken. The first and most important thing to begin doing is aerobic exercise. Second, the other causes of insulin resistance must be addressed.
Finally, stress must be taken care of so that cortisol levels don't run chronically high. Fixing one problem is certainly a move in the right direction, but fixing all three will ensure success."
We know that a diet high in an array of vegetables can be powerful in terms of reducing and preventing disease. But there are limits to a high nutrient diet only strategy. We see this anecdotally, as well as in the research:
"Studies suggest that to lose belly fat, exercise is absolutely necessary, and diet alone is not sufficient. This may seem intimidating, but to begin losing belly fat you do not need to run five miles a day. Even a slow start is beneficial, and reductions in belly fat happen in a dose-dependant manner, meaning that the more you exercise the more belly fat will be lost."
This is why the work we are doing with the PEERtrainer Cleanse and JJ Virgin, PhD is so so so important.
We are targeting the second and probably most important part of the equation here: insulin resistance.
According to JJ, when people go on the cleanse and start to pull out the reactive foods this:
"lowers the insulin response, which then allows your body to start using fat for fuel. And by reducing inflammation, we also improve insulin sensitivity, which then again,means your body can spend fat for fuel."
As you will learn in the article, insulin resistance and belly fat form a vicious cycle, and you have to really attack them head on, on all fronts.
Another good nugget from the article is this:
"Chronic inflammation has been linked to an incredible amount of diseases, ranging everywhere from autoimmune diseases like rheumatoid arthritis and ulcerative colitis to heart disease and even cancer. Beyond diet and lifestyle, belly fat is a leading cause of inflammation, and reducing it will play a huge role in your overall health!"
The PEERtrainer Cleanse, properly adopted, can help set in motion all sorts of positive actions, which over time can help to undo some major damage.
We also have a comprehensive webinar and content series that discusses all the aspects of why this approach to cleansing is really the best one. If you are thinking about doing a juice cleanse or liquid cleanse, we'd strongly encourage you to think twice.
