Step-by-Step Plan to Get Back on Track with Your Fitness Goals

Statistically speaking, MOST people have already abandoned or missed out on a lot of the resolutions they’ve set for 2019. Seriously.

According to a poll from 2018, 77% of Americans broke their resolution by the end of January.

As somebody who has fallen off the wagon many a time in the past, but managed to stay ON the wagon this time...

Here’s my step-by-step guide for you to get back on track.


Don’t rely on willpower - Most of us are trying to use willpower to motivate us to drive a behavior. This doesn’t work because it dies down; willpower is finite. You need clarity (see Take Action below). Success is about habits, not motivation.

Take a moment right now to think of something that makes your really happy. Did you smile? If not, keep thinking. Ok, good. Now THAT will be your reason to get up early and get a workout in (or whatever your goal is). That thing, whether it’s a person, an experience or an actual thing, that at its very core, brings joy to your life. It's tied it to an emotion (happiness) which will help you push past the discomfort and the little voice that's telling you to "do it next time".

Don't wait for the "perfect" time to start. It doesn't exist. If you wait for the perfect time to do anything, you'll end up doing nothing

Write down WHEN and WHERE you will perform the habit (be specific) and when you will restart - the sooner the better.

Specifics matter — Write down your workouts. Write down what you eat. Treat it like a science experiment, and you’re collecting data! Plan ahead. Be PRO-active (“I will do Strength Training Workout A at 4pm and tonight I’ll have roasted chicken and bacon wrapped asparagus) instead of RE-active (“What should I do for exercise right now?” and “Ah, what’s for dinner? Oooh, Burger King!”)

The problem isn’t lack of information or knowledge...because we know what we have to do. We just need to do it. Consistently.

Whatever your original goal was, cut it in half (it should take less than 2 minutes). It should be so simple you tell yourself “I have to do this, it’s too easy not to.” I'm talking one push-up, one minute of squats, just go to the gym and lift one weight. That's it. Success. Go home. You're done! 


Enjoy the journey because here's the big secret...there really isn't a destination. You will always be looking to improve. Just be consistent and learn to enjoy the journey. Repeat after me “never miss twice".



There are two types of coaches worth the investment:

  • An in-person trainer if you are looking to supercharge your form on specific exercises like olympic lifts, squats, deadlifts, etc. An in-person trainer can be good for people that need the accountability of somebody they’ve paid to meet them in the gym.

  • An online coach that represents mobile, worldwide accountability. A coach will change your life. It means no more guessing .You'll know EXACTLY what to do, every day. Knowing that you have a workout and nutrition strategy to follow each day is game changing.

Or, you could find an accountability partner. Someone that you will meet at the gym or call in in the morning to make sure you're sticking to your new habit.

If you want to dig more into developing habits that actually stick, I recommend checking out James Clear's book Atomic Habits.

10 Ways to Optimize Your Daily Walk

Walking often was a critical part of human evolution. Yet most of us don't do it nearly enough. Instead, we sit for long periods of time, staring at the computer monitor, tv or smart phone. This is great video on how sitting for long periods of time effects your body -- “Our bodies aren’t designed for being sedentary.” Recent research has revealed maintaining a regular fitness regimen cannot counteract the accumulated ill effects of sitting eight to 12 hours a day in between bouts of exercise. When you stop moving for extended periods of time, it's like telling your body it's time to shut down and prepare for death! Additionally, there is strong scientific evidence that walking can have long-term effects on serotonin levels and mood throughout the day.

So walking often is important to your health and longevity. I try to take a brief walk first thing in the morning and then another 30 minute walk after lunch.

There are things you can do to get MORE out of each walk. Here are ten ways to hack your walk with little or no additional effort.

  1. Walk in the morning– A brief, 15 minutes of morning sunshine exposure can help reset your circadian rhythm (your internal clock), which can have a significant benefit on your energy levels and the quality of your sleep.
  2. Fasted or after a meal – If you walk upon waking, your body is in a fasted state. Adding some movement in this state helps your body tap into your fat stores for energy, burning away any excess weight. Try to take a 60 minute fasted walk as often as possible. To enhance the fat burning effect, drink some black coffee prior. If you go after a meal, you reduce the blood sugar response to the meal. Lower blood sugar is linked to better health and longevity. I’ve tested this with a blood glucose meter and taking a walk after a high carbohydrate meal had a significant impact the my blood sugar.
  3. Wear minimal clothes – Again, going back to the sun exposure, if you can expose as much bare skin to the sun as possible (avoid face exposure), you can maximize the amount of vitamin D your body produces. Vitamin D is a critical pre-hormone that plays a roll in hundreds of bodily functions.
  4. Vary your speed – Just as how High Intensity Interval Training (HIIT) can have strong metabolic and fat burning effects, so can low-intensity interval walking. All you have to do is walk fast for a set time (like three minutes), then slower for three minutes, varying the speed during the duration of the walk.
  5. Go barefoot – Walking on sand or grass has additional benefits that go beyond that of walking, as this allows your body to absorb free electrons from the Earth through the soles of your feet. These electrons have powerful antioxidant effects that can protect your body from inflammation and its many well-documented health consequences. Additionally, walking on multi-plane surfaces barefoot can improve your posture, alignment and natural movement over time.
  6. In nature – The Japanese call being out in nature Shinrin-yoku or “forest bathing”. It can have a bunch of health benefits includingboosted immune system, reduced stress, and improved mood, sleep and energy.
  7. Wear a weighted vest – For someone who wants a little challenge or more of a workout from walking, add additional weight. It's also a great way to build endurance.
  8. Carry Something – Piggybacking off of the weight vest, another option is to carry a dumbbell or kettlebell in one hand – you can carry it like a briefcase (aka farmer’s carry) or to make it more challenging, overhead (waiter’s carry).
  9. Meditative walk / focus on breath – Box breathing (5 sec in, 5 sec hold, 5 sec out, 5 sec hold) while walking will calm your heart rate and quiet your mind. It’s a great way to de-stress and focus on the present moment.
  10. Learn something – Listen to a podcast or audio book. Some of my favorites are The Tim Ferris Show and The Kevin Rose Show.

I would urge you to get at least a 30 minute walk in each day and add a few of these hacks to optimize all the benefits.

The Kettlebell – An under $20 Investment that will Transform Your Body

In Nassim Taleb's book Antifragile, he describes Antifragile as "beyond resilience or robustness. The resilient resists shocks and stays the same; the antifragile gets better."

We want to help YOU become Antifragile fit -- by getting fit and becoming unbreakable.

To get you started, we want to introduce you to a critical Antifragile tool that will transform your body...

the kettlebell.

Not only does the kettlebell look really freakin cool (and maybe a little intimidating), it's all you need to get a great full-body strength workout. If you have just one kettlebell in the corner of your room/office, you basically have a gym. I have two in my office, one in my living room and several in my garage -- leaving me with no excuses to get a short workout in (more on this in a later post).

Benefits of the kettlebell:

  • Improves your form and movement patterns
  • Improves core strength
  • Improves athleticism - it teaches your body to stabilize itself and produce force despite the chaos of movement
  • Builds power through explosive movements, which often lacks in a fitness routine
  • Improves grip strength, which is linked to longevity (grip strength is a critical life skill, as you use it all the time for carrying bags, opening doors, lifting boxes, and more)
  • Builds stronger cardiovascular endurance and work capacity
  • Great for mobility and active stretching
  • Improves strength, aerobic capacity and balance more significantly than conventional exercises
  • Can pay dividends in your training goals
  • It’s easily portable - I take one with me on all car trips.

Yes, all that from a single kettlebell routine!

For proper weight, we recommend men start with 16kilos (~35lbs) and women 8kilos (~18lbs). We carry this one, which is great for starters.

If you're interested in digging into becoming Antifragile fit (and learning how to combine cross-training with sauna for more effective workouts), join the newletter here. You'll learn:

  • The three kettlebell exercises to start doing right away (so buy one today -- I promise you, you won't regret it!)
  • How to carve out time for self-improvement
  • The benefits of sauna and HOW to combine it with your workout (no, you don't just sit in it for 5 minutes after a workout)
  • How to stack the deck in your favor to maximize your time
  • How to self-quantify so you know what to improve and that you're going in the right direction
  • The blueprint for building an unbreakable body & mind

You can also join one or both of our facebook pages:

  • - Get daily Cross-Training and sauna workouts you can do at your local gym
  • @home - If you have a sauna at home, join this private group to get daily workouts you can do at home with little exercise equipment.


We also have an OURA Ring Activity & Sleep Tracker Giveaway going on... 


One-on-One Coaching

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If you’re wanting to make a real improvement in your body in 2018, my wife Taneen and I want to help.

We’ve partnered with Precision Nutrition to provide you a research-proven nutrition and lifestyle coaching system (called ProCoach) – complete with daily lessons, habits, progress updates, and more. The system includes nutrition, exercise, sleep, lifestyle, recovery, behavior change, social support, and mindset. 
ProCoach has helped over 50,000 men and women lose more than 1,000,000 pounds of body fat, reduce their medications, and enjoy more of their lives. The curriculum was created by a team of scientists, counsellors, and educators who are PhDs, MScs, and RDs.

Click the video above to learn more about the results others have got from using ProCoach.

ProCoach is a 12-month program to help you get leaner, or stronger, or better at your sport - or even all three - while building the foundation for a lean, strong, healthy, and rich life. Imagine if you started now with simple changes in your diet, exercise and lifestyle, how different (better!) you will look and feel in one year.
And we will be coaching you the entire way. 
We're so confident in this program that if you’re not happy with it within 90 days, we’re offing you a FULL REFUND. Plus, you can cancel at any time if you feel the program isn't working for you.
Taneen and I are are only taking a few clients each. After the first set of clients fills up, the price will increase.

Sign up now or learn more here.
Here’s what you get, starting on Day 1:

  • daily habits / practices, lessons, and check-ins… to guide you step-by-step — through this proven curriculum
  • advice around portion control, workout nutrition, grocery shopping, and meal prep
  • help from me (or Taneen) to overcome challenges and and hold you accountable
  • access to our private facebook group to interact with others

We will guide you step-by-step toward a total body transformation. You will know EXACTLY what to do each day, for a lifelong change – not just a crash diet with temporary results.
You have 3 options: 

  • Nutrition coaching only $35/month*
  • Exercise coaching only $35/month*
  • Nutrition + exercise coaching $49/month*
  • $89 for each video call or in-person session (on an as-needed basis)
  • *$199 assessment fee will be waived

We offer a wide range of exercise programs to account for different needs and goals – no gym required. Here’s a list of what those programs are:

  • Get Moving 
  • Fat Loss 
  • Muscle Gain
  • Intermediate & Advanced Body Recomposition
  • Injury-Unique Plans 
  • HIIT + Sauna (sauna access required) – a unique training style that I have developed designed to build resiliency, longevity and durability – to help you live a long and healthy life, develop an unbreakable body, and of course, look good naked!

If you're serious about transforming your body, sign up now. 

I promise you just having a plan going into 2018 will alleviate a lot of stress and make you feel optimistic for the New Year.

Make 2018 YOUR year!

Your partner in optimized health & fitness,
Troy, NCCPT-Certified Personal Traner / CrossFit Level-1 Trainer

PS - Something to contemplate:
"The moment you accept total responsibility for EVERYTHING in your life is the day you claim the power the change ANYTHING in your life."
-Hal Elrod

Fats & Omega-3

Omega-3 ranks among the most important essential nutrients out there today. It's one of the healthiest forms of fat, yet most people don't get enough of it in their diet. Omega-3 supports cognitive function (focus & concentration), is critical for maternity nutrition and brain development in kids, strengthens the immune and cardiovascular system, supports muscle activity and joint health, enhances endurance, and reduces inflammation.

All Things Breathing

Breathing is typically an ignored topic when it comes to health, yet breathing properly can improve oxygenation through your body, including your brain, is a powerful strategy for relieving stress and anxiety and even boosts physical performance. It’s one thing we have to do to survive, yet never practice doing it correctly! One of the most simple yet beneficial things I’ve ever done is developed control over my breathing.

Coffee Edition - 5-Bullet Friday

Who doesn't love a good cup of coffee? 

Drink up – coffee is healthier than previously believed  — 
"If you look at the data, it's actually quite clear that coffee is beneficial," says Dr. Donald Hensrud, director of the Mayo Clinic's Healthy Living Progam. The evidence, according to Hensrud, shows that coffee can protect against Parkinson's, liver disease, liver cancer and Type 2 diabetes. It may help prevent multiple sclerosis and dementia, in addition to Alzheimer's. Coffee improves mood, decreases the risk of depression and may boost overall longevity rates, he adds.

More Veggies Please – 10 Veggie Hacks

More Veggies Please – 10 Veggie Hacks

Picture this – you see a mound of dark green leaves piled on your dinner plate. They glisten from the freshly-steamed dew still resting on the crisp edges. You’re mouth begins to water and you begin shinning your fork, ready to commence scarfing.

Put that tongue back into your mouth and wipe that drool off your chin…

Ok, so maybe most of us don’t daydream about vegetables.

In fact, most of us don’t even eat ENOUGH vegetables. After-all, it’s recommended we consume 6-7 servings a day. That’s A LOT!

What if eating vegetables were easy – so easy that you didn’t even know you’re eating them.

Would you eat more?

Get a fat-burning workout in less than 4 minutes

If you suffer through hours of chronic cardio on the treadmill or spin class in hopes of burning stubborn fat, I’ve got good news – you don’t have to train like you did in high school to get back in shape. In fact, you don’t even want to.

For most people, exercising one or more hours a day isn’t sustainable or even possible. Think about those long P90X workouts – I never got through the first month!

I want to tell you a quick story and then we’ll get back to shortening your workout routine.

If you can’t exercise, there’s still hope for burning fat through healthy living

I often hear from clients and evolved members that they can’t exercise due to an injury or limited time. “So how can I still lose belly fat?” The good news is, you don’t have to have an intense exercise to burn fat. You just have to really dial in on the other environmental factors or what I like to call “pillars of health”.

The following pillars are the foundations to achieving robust good health, a great looking body, a strong immune system, boundless energy, complete mental clarity, increased productivity, happiness and self-confidence.

How to Get Your Needed Vitamin D Safely This Summer

How to Get Your Needed Vitamin D Safely This Summer

If you’re like us, you’re probably trying to get as much vitamin D this summer that you possibly can. If you didn’t know, sunlight gives the human body the ability to stimulate vitamin D production. It’s startling to find out that an estimated 50% of Americans are deficient in this vital life booster. This means you or someone in your family may be deficient.

Vitamin D deficiency is a major predisposing factor in at least 17 varieties of cancer, as well as heart disease, stroke, hypertension, autoimmune disease, type 2 diabetes, depression, birth defects, and infectious disease.

Fat Can Make You Skinny


I was at a party this past 4th of July and a woman standing next to me pointed out a dessert she had made. With a twinkle in her eye she said "It's fat free and sugar free." I sarcastically thought to myself, yum  and then I realized - some people still don't know. Fat still has a stigma attached to it which evident when shopping for full-fat yogurt. Good luck finding a yogurt that isn’t low-fat or fat-free. This is a shame because full-fat yogurt tastes better and is actually better for you.

Much of this is driven by the major food companies’ vested interest in fat-free options. They don’t want you to know the truth.

Here’s the truth – ever since the low fat craze in the 80s, Americans have gotten fatter and unhealthier.

As it turns out, fat does not make you fat but actually improves body composition, especially when eating a whole food diet.

In fact, our bodies need healthy fat. Completely avoiding it can be detrimental to our health. Fat is very nutrient-dense, it’s the building block of our cells and hormones, and it allows our bodies to absorb more antioxidants and other nutrients from our food. Fat-soluble vitamins like A, D and E need to be eaten with fat in order for your body to synthesize it properly. This is why many multivitamins recommend taking it with a meal.

That means every time you eat a salad with fat-free dressing, you’re not taking full advantage of all the nutrients in the salad! Same goes for green smoothies – if you load it full of fruit and spinach but avoid fat, you’re missing out.

If you juice or supplement with a greens food powder like ēRaw, I recommend you add a healthy fat with it. If you’re blending it, add some avocado. If you’re making it in a shaker, add coconut milk, coconut oil or MCT oil like IGNITE. I’m surprised by how many people just use water and miss out on the opportunity to get all the vital nutrients that need fat for absorption.

Fat also allows for food to digest slower so you stay full longer and it reduces insulin spikes, which can cause health issues over time. If you’re drinking a smoothie, and you’re hungry an hour later, it might be that you’re missing some fat or protein. Plus, fat makes everything taste way better!

Broccoli with butter or broccoli without butter? Hmmmm.

Here are several healthy fats you want to include in your diet. Coconut oil is nature’s richest source of healthy medium-chain triglycerides (MCTs). MCTs: - are easily digested, thus putting less strain on your digestive system. This is especially important for those with digestive or metabolic concerns. - strengthen and support our immune system - are sent directly to your liver, where they are immediately converted into energy rather than being stored as fat. - in coconut oil can actually help stimulate your body’s metabolism, leading to weight loss.

Avocados, which are actually classified as a fruit, are rich in monounsaturated fat that is easily burned for energy. They also provide close to 20 essential health-boosting nutrients. Previous research has found that avocados can help optimize cholesterol levels within as little as one week; contains compounds that appear to inhibit and destroy oral cancer cells, and those that protect against liver damage. They’re also very low in fructose and have anti-inflammatory properties. Avocados are one of the safest fruits you can buy conventionally-grown, and most experts do not believe you need to purchase organic ones.

Butter and Ghee I’m referring to real butter, not margarine and low-fat, low-cholesterol “spreads” since these often contain the unhealthy trans fats that should be avoided.

Butter contains omega-3’s, conjugated linoleic acid (CLA), beta-carotene Vitamin A, K, D, and E and even antioxidants. CLA stimulates thermogenesis, or the burning of calories by raising body temperature. This is one of the reasons why healthy fats don’t make you fat, and instead may help you burn fat. Butter also contains an anti-inflammatory fatty acid called butyrate. It's a great option for cooking because it's stable enough to resist heat-induced damage.

Butter has even made a recent appearance on the cover of Time magazine where it announced “Eat Butter”.

I recommend butter from grass-fed cows like KerryGold which is higher in the nutrients mentioned above.

Even if you’re intolerant to dairy, you may do well with butter since most of the proteins found in milk that often cause problems have been removed. If butter doesn’t work well with you, try ghee which is clarified butter, with all of the proteins completely removed.

Now, this doesn't mean you can eat all the fat-laden junk food you can imagine. What it does mean is that you don't have to be afraid of enjoying healthy fat. In fact, if you can find some full-fat yogurt, go for it! Just be sure to eat more fruits, vegetables, and properly-raised meats as well.

Fats to Avoid Avoid all types of fat that contain industrial and polyunsaturated oils. This includes soybean and other seed oils like corn, canola, sunflower, safflower, and grapeseed oil along with shortening, margarine, low-fat, low-cholesterol “spreads” or anything with “partially hydrogenated” in the ingredients list.

What are your thoughts on fat? I'd love to hear from you.

When Should You Supplement


How many supplements are you currently taking? Do you know why you’re taking each of them? It’s surprising how many people take supplements and aren’t even sure why or what they are for. I’m often asked “When should I supplement? Are they a waste of money?”

I spent years looking into this when I was developing one of the product lines for evolved Natural Solutions. And supplements can be a waste of money, if you’re not sure why you’re taking them.
Some Supplements Really Can Make a Difference Research in the British Journal of Psychiatry shows that providing fish oil and a multivitamin to prison inmates reduces aggressive and violent behavior by 35% and decreases antisocial behavior by 26%.

In another study, giving children fish oil and a multivitamin improved both their behavior and intelligence scores.
Start with a great Multivitamin/Mineral It’s always better to get your nutrition from whole real food first. But that’s not always possible.

recent paper by scientists from the Council for Responsible Nutrition in Washington concluded that:

“In large proportions of the population, micronutrient sufficiency is currently not being achieved through food solutions for several essential vitamins and minerals. Use of age- and gender-specific multivitamin supplements may serve as a practical means to increase the micronutrient status in subpopulations of Americans while not increasing intakes above the upper intake level.”
Also consider… • The progressive depletion of the nutritional quality of our soil, which is supposed to feed our food. For example, one study in the Journal of Nutrition and Health found copper levels have dropped by 90% in dairy, 55% in meat, and 76% in vegetables! • Chronic stress in our lives is higher than ever before • Nutrition is stripped from a majority of the processed food we eat • The food we purchase from the grocery story is often time 2 weeks old. The longer that a fruit/veggie has been harvested, the more nutrition it loses. A study at Penn State University found that spinach lost 47% of its folate after just 8 days. • Out-of-season vegetables may have more than half the nutrients found in in-season vegetablesResearch reveals that most diets are now so micronutrient deficient that they require on average 27,575 calories to supply all the essential nutrients that you need!

At minimum, I would recommend a good whole food multivitamin/mineral for everyone just to cover all your micronutrient bases.
Besides a daily multivitamin, when else should you consider supplementing?

1. Look at other core nutritional gaps you might have, especially in the realm of macronutrients (healthy fats, high quality protein, whole food carbs and fiber). Dialing in on these will help you optimize body composition (muscle vs fat) and overall well-being.

• If you’re not eating high omega-3 healthy fats from oily fleshed, cold water fish such as wild Alaskan salmon, mackerel, sardines, herring and black cod, take a fish oil supplement. I take fish oil on days I don’t eat fish. • On days you didn’t get enough greens in like kale and spinach, consider using an organic greens powder. • If you’re not getting sufficient sun, take a vitamin D and K supplement. On days I don’t plan on getting much sun, I supplement in the morning. BTW, 70% of the population has inadequate vitamin D levels. • If you’re not getting adequate levels of high-quality protein for muscle building and maintenance, add a high-quality protein powder. • If you don’t use a lot of herbs and spices or drink green tea, consider a phytonutrient supplement. • If you don't eat fermented food like sauerkraut, kimchi, or yogurt, consider taking probiotics.

We offer a free Core Health Assessment to determine nutritional gaps in your diet. Take it here.
2. Next, consider health concerns and health optimization.

Supplements carry much less risk than prescriptions so you may want to talk to your doctor about more natural alternatives before resorting to a prescription. There are many supplements that can address health-specific issues.

Before you take any supplement, know what your intended goal is and really determine your best option.
3. Use supplements to gain a competitive edge and increase progression in performance goals (mental and physical).

For example, if you’re looking to build muscle and improve post-work-out recover, consider a protein powder. If you want to boost stamina so you won’t fade in the middle of a high-intensity workout, consider D-Ribose.

We have an entire line of sports specific supplements that are guaranteed free of banned substances. Check out our Klean Athlete line here.
Before Taking a Supplement Remember, it’s just as important to invest in a high-quality supplement as it is for high-quality food. At minimum, make sure your manufacturing company is cGMP certified but NSF certification is the pinnacle of quality. Here’s more info on our quality standards:
What supplements do you currently take? What's your biggest confusion around supplements?

10 Simple Habits that Burn Fat

I believe success begins with good habits. I never used to floss my teeth. It just seemed like such a pain and waste of time. Then I thought about how simple it was with such a big return (things like prevention of cavities and heart disease), so I decided to start. At first it was difficult, but after a few weeks of consistently doing it, it’s automatic. In fact, I can’t go a night without doing it. That’s how powerful a habit can be.

Here are 10 simple but powerful habits to help burn fat.

1. After your feet touch the floor in the morning, say your “WHY” – I know what you’re thinking “How is talking to myself going to help me burn fat?” Hear me out on this one.

Why do you want to improve or? Lose weight? You need a very strong motivation – wanting to have better health so you don’t suffer or set a good example for your kids. If looking good is not a motivator, feeling strong or empowered may be.

The fact is, if you don’t have a strong “why”, you’re much more likely to fail. By repeating your “why” first thing in the morning, you program your mindset for that day. So when something gets difficult (i.e. you get a sugar craving or consider skipping a workout), you fall back on your “why”. It motivates you to do what you need to do to burn fat.
2. Eat a high-protein breakfast (20-30g or at least 40% of your breakfast calories) – Consider this your battery’s jump-starter. Protein not only boosts your metabolism, it keeps you full longer, and decreases carb impulses. Starting with carbs in the morning can increase hormones that lead to fat gain. Protein also contains amino acids that build lean muscle, and muscle burns fat. So eat some eggs (with yolks), drink up a protein shake, or both in the morning.
3. Skip breakfast once in a while – It’s called intermittent fasting (IF). IF has a hormonal response that causes your body to release more growth hormone, which helps to preserve lean tissue and increases utilization of stored body fat. In addition to fat loss, IF’s potential benefits include improved cholesterol numbers and insulin sensitivity; promotion of cellular, increased lifespan (in animal studies), better athletic performance, and better appetite control.

There are many variations to this but the most common is a compressed feeding window, often eating all your meals somewhere between four and eight hours. The timing of this window varies depending on the individual’s schedule and preferences. After the IF period, listen to your body – you don’t have to make up for “lost calories” but don’t be afraid of getting the same amount of calories that you would normally get. This isn’t so much about total calories as it is about the episodic deprivation.

Once you become fat adapted (burning fat as fuel rather than sugar - learn more here), this becomes much easier than you would think. Try it once a week for a month and see if it works for you. I typically do this twice a week, eating from 11AM-7PM (16/8).

Note: Before attempting IF, make sure you’re getting good and sufficient sleep, minimizing or mitigating stress, and exercising well, as IF can be an additional stressor on the body.
4. Workout on an empty stomach – When you wake after sleeping for 8 hours, your body has most likely burned through its stored carbs and coverts to burning fat. When you work out first thing in the morning before eating or drinking anything (except water, plain tea or coffee), your body taps into your stored fat for fuel.

CAUTION: You may not be able to immediately start working out on an empty. If you feel sick or don’t have the energy, try drinking a light protein smoothie before working out and eventually eliminate that. I like drinking evolved coffee before working out if I feel I need something in my stomach.
5. Remove all unhealthy (processed) food from your home and work – If it’s not there, you can’t eat it, especially when bored or stressed. This works. Since you probably spend a majority of the time at these two places, 80% of the temptation is eliminated. If you stick to this habit, treat yourself once and a while when you’re out.

The key is not to starve yourself but to replace processed food with healthy options. Having healthy snacks on hand and always available will allow you to avoid temptation.
6. Drink water and tea throughout the day – Water keeps you satiated and hydrated which reduces the possibility of binging or unnecessary eating. Water also ensures optimal liver function for fat loss. I like to use a water infuser like this one to keep my water flavored and boost its antioxidant content.
7. Get your cortisol under control (sleep and stress) – Cortisol is the stress hormone. If you’re consistently getting poor sleep or not managing your stress properly, cortisol can increase. This causes your body to store fat. Acquiring good sleeping habits and stress management techniques can put fat-burning on autopilot.
8. Try to get in at least 10,000 steps in every day – You don’t have to work-out intensely every day - just the act of moving often throughout the day can change your body composition. Pick up a FitBit or some other activity tracker and try for 10,000 steps each day. This is my secret weapon for fat loss and it’s really simple. Set reminders to stand up and walk if needed.
9. Read all ingredient labels - Familiarize yourself with everything that you put into your body. When you become cognizant of what you put into your body, you’ll be less likely to eat what makes you fat. Avoid labels that have ingredients with forms of added sweeteners, real or artificial (honey, agave nectar, Splenda, Equal, Nutrasweet, sugar).

Also avoid forms of processed grains or gluten like bran, germ, malt, starch, modified food starch, hydrolyzed vegetable protein (HVP), hydrolyzed plant protein (HPP), texturized vegetable protein (TVP), binders, fillers, natural flavoring. Avoid unhealthy oils like soybean and other seed oils like corn, canola, sunflower, safflower, and grapeseed oil along with margarine or low-fat, low-cholesterol “spreads.”
10. Mindfully eat – Mindfully eating involves chewing slowly (30-45 chews) and being intentional by putting your fork down after each bite. Taste all the flavors of your food – experience its feel, its weight, its appearance, its dimensions, its texture and taste, and don’t drink while chewing. Also, be mindful of the amount of carbohydrates and processed food you eat. You may be surprised. Being mindful can help you reduce the amount you eat (and probably need). You will become more conscious of WHAT you eat as well.

Commit to making small, incremental improvements - rather than pressuring yourself into thinking that you have to do it all at once. If you're interested in incorporating more fat-burning habits into your life, click here.

What habits would you want to incorporate into your daily routine? Are you interested in learning more about using habits to burn fat and live a healthier life?

What is Supplement Synergy and How Can it Make You Healthier

Food Synergy You will probably never hear this from a supplement company, but getting your nutrients from food is much better than getting it from supplements. Why is real food better? One reason is something called food synergy. Food synergy enables all the macro- and micronutrients found in food to be utilized by the body to their fullest extent or combing different foods to increase nutrient absorption. You’re literally getting more out of your food than you normally would.
An example of food synergy is tomatoes and olive oil. Lycopene, found in red vegetables and fruits like tomatoes, may be help to prevent heart disease, atherosclerosis and even breast and prostate cancers. It may also be the most powerful carotenoid against singlet oxygen, a highly reactive oxygen molecule and a primary cause of premature skin aging. When you add olive oil to tomatoes, the oil’s healthy fats enhance the amount of the lycopene that your body can store and absorb, providing a combination that’s bursting with flavor and health benefits.
Another example of food synergy is sprinkling cinnamon on your coffee instead of sugar. This will not only boost the flavor, but it will also help keep your blood sugar at a healthier level preventing energy dips and spikes in your hunger level. A study published in the American Journal of Clinical Nutrition revealed that cinnamon was found to slow the rate of stomach emptying after meals and reduce the rise in blood sugar after meals to negate more binging later.
The opposite can also occur. Tannins found in coffee and tea can prevent absorption of calcium so stay away from them at least 30 minutes after eating calcium-rich food like greens.
Supplement Synergy Supplements can also have a positive effect when combined. Certain enzymes need to be present to properly digest macro-nutrients like carbohydrates. This is why our ēMulti is a WHOLE FOOD multivitamin…it includes the enzymes, amino acids and co-factors typically found in whole foods, not just the isolated vitamins. For example, ēMulti contains bioflavonoids to help with vitamin C absorption
Another example is vitamins D and K. Vitamin K2 protects against Vitamin D toxicity, and vice versa and they both work together to shuttle calcium into the bones rather than allowing calcium to build up and harden in the arteries. This is exactly why we combined vitamins D and K in our Liquid D&K.
Many antioxidants have a synergistic effect on each other as well. When supplementing, it’s best to take a wide range of these nutrients and botanicals in moderate doses rather than very high doses of any one of them.
Below are some science-based examples of antioxidant synergy, all of which were used to develop our ēOxidant formulas. It is very possible that there are synergistic effects between multiple antioxidants that science hasn’t yet discovered.

• Alpha-lipoic acid (ALA) and acetyl-L-carnitine: These compounds work synergistically to restore mitochondrial integrity, help direct energy to the cells and fight memory loss. • Astaxanthin, CoQ10 and alpha-linolenic acid: Alpha-linolenic acid is a fatty acid that helps maximize absorption of astaxanthin, CoQ10 and other fat-soluble antioxidants in ēOxidant.* • Green tea has synergistic effects with key components of turmeric, increasing cell protective activity. • Rosemary extracts have shown to work synergistically with lycopene in protecting against free radical damage to good LDL cholesterol. • Astaxanthin and resveratrol have been shown to help absorption of other micro- and macro-nutrients derived from herbs.