Fitness

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.

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?

Let me introduce myself


One of my fellow bloggers and a close friend suggested a write a post to help you all get to know me a little better. I think you will find some value in my story.

Here’s a before and after picture of me. The first picture is in my mid-20’s. I was following conventional wisdom; a low fat diet, worked out an hour a day doing lots of curls and lots of cardio (man did I hate running on the treadmill!). My 20’s… I should have been in the best shape of my life!

The 2nd picture is me now, at age 34. I am in the best shape of my life and I feel like I can only get better. I don’t have the energy crashes I used to and my mood and overall outlook on life is the best it has ever been.

How did I get here? I went against conventional wisdom through diet, exercise, and supplementation. I now only work out 2-3 days a week for about 20-30 minutes (here is a great program to get started on). I move a lot throughout each day, I eat pretty much what I want, which happens to be a lot of whole foods, typically sticking with a higher fat, lower-carb Paleo-style diet. Now that I’ve gotten to this point, there’s minimal effort required for maintaining a healthy lifestyle.

I have a lot going on these days and by embracing this “unconventional” lifestyle I have been able to make it work for me and my family. I’m a super busy dad, balancing a full-time job at a Fortune 500 company, running my own supplement company, writing 3 blogs, raising 2 toddlers, and I can't forget my full-time wife. With a 2 hour commute every day to work and everything else going on, it would have been easy for me to come up with excuses. And to be honest, if I had to put the same effort into it as I did back then with almost no results, the excuses would have turned into reality.

This self-discovery took a lot of time, research, and trial and error. I spent a lot of time focusing on diet, exercise, and supplementation individually and various combinations of 2 at the same time. It wasn’t until I honed in to all 3 that I was able to see results quick and easy with little effort when compared to what I was doing in my 20’s.

I take daily supplements but you don’t have to in order to live a healthy life (you won't hear that from most supplement companies). You can achieve health through the food you eat. Supplementation is only meant to compliment your diet in areas you may be lacking (although a multivitamin might be considered a must). I believe supplements can help you achieve results faster and help you get that extra edge. I feel it certainly has for me.

If you decide to supplement, know that not all supplements are created equal. That Centrum you take every day may be doing your body more harm than good (check out this post). Quality is everything yet it is one of the most neglected areas. Always know what you are putting in your body, whether it be food or supplements.

I’ve done the work and I am sharing my wisdom. I have helped many people reach the same success I have and I look forward to continue helping others. This is my passion. This is my life. And it brings me great joy seeing others succeed as I have.

I’m not trying to sell you anything except great health (although we do sell some of the best supplements on the planet if you’re interested ☺.)

Check out my personal blog if want to find out more about creating opportunity and staying young & healthy. Join Here.

Stay Healthy, Troy

Take the Core Health Assessment for Optimal Human Performance


"Health is the ability to live your dreams." - Moshe Feldenkrais, Creator of the Feldenkrais Method
The Core Health Assessment is a comprehensive questionnaire based on the latest nutritional and health recommendations. It takes into account your current diet, level of activity and quality of life, focusing on the five most influential factors of healthy living and will identify your core health gaps so you can get faster and superior health and fitness results.
The Core Health Assessment covers the following five foundational factors: • Nutrition • Exercise • Optimal Sunlight (Vitamin D) • Stress • Sleep
Based on the responses provided, an analysis will be made to determine where you fall short in the five factors.
Lifestyle, nutritional, and supplement recommendations will be made to help you optimize your health. For any nutritional gaps identified, we always recommend you opt for the whole food route first. If you can’t, then we recommend going for the supplement.
Armed with the assessment results, you’ll be able to focus on your weak points and continue to strengthening your strong points.
Take the Core Health Assessment now for FREE!
QUESTION: How do you define health?

Boost Your Brainpower and Burn Fat

eWhey evolved coffee
eWhey evolved coffee

A Proven Path to a High-Energy, Fat-Burning Morning

On the days I workout, this is my ultimate protein shake for burning fat and gaining muscle. This recipe is a deliciously creamy iced coffee drink that makes me feel awesome! I get complete mental focus, better performance and it sets me up for the rest of the day.

Getting your nutrition right will seriously optimize your body and mind in the morning!

4 goals for a seriously evolved morning 1. Create and sustain peak physical and mental energy for the day 2. Stay in fat burning mode all day 3. Feel satisfied with absolutely no cravings 4. Preserve or gain muscle

You can meet all 4 goals by occasionally adding exactly the right protein to your cup of coffee.

If you need a pick-me-up or don’t like to work out on an empty stomach, this recipe is perfect. Drinking this first thing in the morning revs up your metabolism and prevents you from overeating later in the day. It will keep you fuller longer and help promote fat loss.

When I wake up, I drink 16 oz. of room temperature water and take Klean Cognitive. I then drink something I call evolved Coffee before working out.

evolved CoffeeIngredients • 1 scoop ēWhey (I prefer dark chocolate for this) • 2oz coconut milk or organic heavy whipping cream • 11oz fresh-ground brewed coffee (Here are tips for making the healthiest cup of coffee) • 1/2 tsp fresh-ground cinnamon • 1 Tbsp eliteNQ IGNITE MCT Oil • Ice

Directions Fill a glass shaker full of ice. Pour the coffee over the ice. It should come to the 12oz mark. Pour in the coconut milk, cinnamon, IGNITE and then the scoop of ēWhey. Shake!

Be sure to ice the coffee BEFORE adding the ēWhey. Heat can destroy ēWhey’s probiotics and immune components.

Here’s why this is such a kick-ass shake -

ēWhey Low-Carb Organic Protein For a great workout, especially first thing the morning, it’s ideal to eat foods that increase dopamine and acetylcholine – two neurotransmitters that boost drive and focus. High-protein foods like ēWhey will supply the amino acid building blocks from which these stimulating neurotransmitters are synthesized. ēWhey will also “feed” muscles during a workout because it digests quickly, preventing the body from burning muscle. Plus, it makes the drink taste delicious!

A study in the journal Physiology and Behavior compared the effect of a breakfast with either a balanced (1 to 1) ratio, a high-protein (1 to 4) ratio, or a high-carb (4 to 1) ratio on cognitive performance and blood sugar maintenance for 3 hours after eating. Results showed that the high-protein meal produced much better cognitive performance compared to the other two meals, and the low-glycemic nature of the meal allowed for a longer, better sustained attention span in participants.

Coffee Coffee has antioxidant properties, contains detox elements on the liver, is ergogenic, lowers blood-sugar levels, lowers risk of certain cancers and diseases, stabilizes certain symptoms of metabolic syndrome and has benefits to the cardiovascular system. Coffee is a good source of arabinogalactan proteins, which some types of good gut bacteria (such as the probiotcs in eWhey) use as a nutrient source. In some studies, coffee has been associated with lower incidences of dementia, Parkinson’s disease, and Type 2 diabetes. Research has even shown that coffee consumption — both regular and decaf — is associated with lower risk of death.

Coffee can be a great part of a pre-workout drink because, when consumed in moderation, can provide similar hydrating qualities to water.

Then there's the caffeine found in coffee. Caffeine can elevate fat-burning during workouts by as much as 15 percent and helps liberate stored fat. This helps your body burn the stored fat in your love handles.

Caffeine’s scientifically proven benefits include the ability to extend endurance, boost strength and performance, sharpen focus and bolster memory retention. It may even allow you to train early in the morning with the same intensity as you would later in the day when the body’s neuromuscular system is fully activated. Caffeine is lipolytic, meaning it binds to fat cells, encouraging them to release more stored fat for energy. Caffeine can also help you with your perceived exertion, allowing you to feel less suffering while training.

Coconut Milk or Heavy Whipping Cream This provides healthy fat, which helps deliver the caffeine and intensify the stimulant effect, reducing the amount of coffee needed. Coconut milk contains Medium-Chain Triglycerides (MCTs) which the brain uses as fuel. MCTs also aid in muscle-building and recovery. Cinnamon Not only will cinnamon boost the flavor, but it will also help keep your blood sugar at a healthier level, which prevents dips in your energy and spikes in your hunger level. In a study published in the American Journal of Clinical Nutrition, 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. There is ample evidence that it can be used to reduce the glycemic index of a meal up to 29%, reducing a blood sugar spike.

Research has also demonstrated it may lower total and LDL cholesterol and triglycerides. It even contains antioxidants and seems to improve fat metabolism.

Ice Ice drops core body temperature thus increasing metabolism.

NOTE: If you are under a great deal of stress, aren’t sleeping well, have adrenal, gut or other major health issues that may be impacted by caffeine, then you should avoid using coffee or any type of stimulant.

ADDITIONAL SUPPLEMENT TIP: Take fish oil with breakfast. It will improve energy use and insulin sensitivity. It can also help make muscle gains improving gene activity.

QUESTION: What do you like to eat or drink in the morning?

Top 9 Health & Fitness Apps


Here are my top apps that cover the entire spectrum of health and fitness: nutrition, exercise, sleep, supplementation, stretching, stress, forming habits, vitamin D, and brain performance. It’s all here!
My Plate by LIVESTRONG.COM (FREE) This is a great app for tracking what you eat. You can track your calorie intake, macro breakdown (fat, protein, and carbs) and set intake goals. What I really like about this app is that it has the largest database of food and restaurant items along with the nutritional content. So if you go eat at Chipotle, you can log that mega-burrito you ate. You can also set up an account online that syncs with the app.
RunKeeper (FREE)

This app is great for tracking your workout performance over time, while connecting with your friends to make your workouts social. You can set a training schedule like preparing for a 5K run and it has the capability to log your aerobic workouts (walking, running, rowing, etc.) as well as track your distance and speed. You can also sync a playlist to a workout.

My favorite feature is the ability to set up intervals. I have the following workout setup: Run for 1:30 Slow then 0:30 Fast repeating 8 times with a 5 minute cool down (which I usually only jog for 2 minutes). The the app will tell you when the next interval begins. This is a great 20 minute interval workout.
Yoga Stretch (FREE)

Create up to 5 of your favorite yoga sessions or play their preloaded sessions. You can also play your own background music with your phones iTunes music selection. Great for making a short 5 minute yoga session to do first thing in the morning.
Sleep Cycle ($1.99) Sleep Cycle uses the accelerometer in your iPhone to monitor your movement to determine which sleep phase you are in. Waking up in the lightest sleep phase feels like waking without an alarm clock – it is a natural way to wake up where you feel rested and relaxed.
My Dietary Supplements (MyDS) (FREE) MyDS enables you to keep track of dietary supplements and other products you use. MyDS also allows you to create multiple profiles so that you can keep track of the products you take as well as a list of any products that your family members may take.

MyDS includes accurate and up-to-date consumer-focused fact sheets about dietary supplements, developed by the Office of Dietary Supplements.
Lift (FREE) From losing weight to flossing your teeth, this app can help you develop healthy habits. All you do is set your goal - browse the most popular habits or create your own. Then track your progress through a personal report. And you can have your friends keep you accountable and cheer you on.
D Minder (FREE) This app will help you track and manage your Vitamin D. You setup basic information one time, like your height and weight and skin type and then any time you are outside, during the prescribed hours (and parts of the year), you can have it determine the amount of D you are getting in a stopwatch interface. It will also track how long you can stay out and warn you when the time is up or when it's time to flip to your other side.

The app will also notify you with the next opportunity to generate vitamin D.

Each day, you can see forecasts based on your location, and you can also see the solar position, your generated vitamin D vs. target etc.
Lumosity Brain Trainer (FREE but there is a fee to upgrade for more games) Improve your memory, attention, and overall brain performance through scientific brain workouts. Lumosity creates a Personalized Training Program that helps you achieve your goals. All you have to do is play fun games like Memory.
Calm (FREE) While it’s easy to put off meditation and relaxation, sometimes everyone needs a break from everyday stressors. Calm can help you reduce stress and increase calm. By downloading this app, you’ll discover how quieting your mind can improve your mood - and your life. Calm is an app that guides you through a quick meditation. You decided whether you have two, five or ten minutes, and what nature scene inspires you most. Then close your eyes, take a deep breath, and be calm.

QUESTION: What are your favorite health or fitness apps?

I’d love to hear from you! Share your questions, thoughts and stories.

The Key to Staying Hydrated

hydration_suri


I received a request from a reader asking for help. Several guys at his work have been passing out from dehydration. This is obviously a concern with the hot summer is in full effect, especially here in Florida.

In fact, I was cleaning my car out over the weekend and within 10 minutes I was dripping sweat all over the car seat - to the point where my 4 year-old son Brixton, asked me why the car was sweating!

Sweat is our body’s simple way of preventing overheating. As you sweat you lose water and key electrolytes. If you sweat heavily during work or training, it’s important to replace the fluids and electrolytes lost. Hydration is key to keeping your energy levels high and healthy all day long.

Electrolytes help maintain a normal balance of fluids within the body. They assist in maintaining a balance of pressure between the inside and outside of cells and help to support the systems that regulate blood pressure. Hydration and electrolyte balance are also critical to nerve and muscle function. For example, muscle contraction is dependent upon the presence of calcium, sodium, and potassium.

Electrolytes lost during exercise, particularly workouts that are long lasting or strenuous, can lead to fatigue, dehydration, and muscle cramps. People who work or exercise in extreme heat or humidity, for three hours or longer, are at risk of dehydration.

Risks of Dehydration • Dehydration can lead to fatigue and muscle cramps which can interfere with your workout performance • Losing just 2% of body weight in fluid can decrease physical and mental performance by up to 25%. • Losing 10% or more of your body weight in sweat can put you at risk of death!
Signs of Dehydration • Your urine is ‘apple juice’ in color • Decreased urine output • Increased thirst • Dry mouth and swollen tongue • Weakness • Dizziness • Palpitations (feeling that the heart is jumping or pounding) • Confusion • Sluggishness fainting • Fainting • Inability to sweat
Preventing Dehydration • Consider taking an electrolyte supplement that supplies sodium, potassium, chloride, calcium and magnesium to help replenish electrolytes and retain hydration. We recommend Klean Electrolyte because it has all the essential electrolytes your body needs, without sugar or artificial sweeteners. • Drink fluids that contain electrolytes, like coconut water. Coconut water contains more potassium than a banana and other electrolytes which are key in replenishing what we’re losing during exercise. The one thing it lacks is sufficient sodium. • Don’t consume “sports drinks” high in sugar. • Many foods are great sources of fluid - drinks like tea and coffee can count toward your fluid consumption.

    • Coffee and tea are 99.5% water • Lettuce and cucumbers are 96% water; broccoli and cauliflower ~91%; spinach and cabbage ~93%; watermelon, grapefruit and cantaloupe fall at around 90-92%; peaches, plums, apricots, blueberries, pears and oranges ~85-87% • Soup and broth count too!


Here are some great starting points: How Much Water Do You Need Quiz and Human Water Requirements Calculator
QUESTION: What are your favorite ways to stay hydrated?

I’d love to hear from you! Share your questions, thoughts and stories.

Want to Lean Out? Don't Waste Your Time With These Lifts

My brother (the CrossFitter) was visiting one day and we decided to check out the new LA Fitness near my house. As we’re pulling into the parking lot my brother asks “Why is the building covered in pictures of people doing curls?” I jokingly replied, “The bicep is the most important muscle!” While we were working out, I noticed a lot of out of shape people spending their entire time at the gym working out their arms or doing crunches. If getting lean is one of your fitness goals, train using the most “bang for your buck” multi-joint/compound lifts like squats, deadlifts, bench press, chin-ups, and Olympic lifts. Avoid isolation, single-joint lifts such as bicep curls. Spending time on small muscles like biceps or triceps can be counterproductive; the more muscle you have the more fat you burn so focus on the bigger muscles like the legs, chest and back. Compound lifts can work almost the entire body which build more muscle and burns more fat. Doing ab exercises like crunches when your abs are covered by fat is just a waste of time. I definitely believe it’s important to have a strong core even if you have a gut, but by doing compound lifts, you will be working your core.

Yes, nice biceps look good but a lean core not only looks good, it’s also important to your health. If you loose the fat around your abdomen, it will reduce the risk of various diseases and early death.

Spending 15 minutes doing squats and deadlifts will get you leaner faster than spending an hour doing arms and crunches. Tighten your abs and butt on every compound lift to ensure you engage those muscles. I promise you, doing these lifts will work your arms and abs.

Once you’ve leaned out to where you want to be, then focus on those glamor muscles like the arms. By then, you should already have great abs and arms, so there won’t be much more to go.

7 Reasons You Should Walk During Your Lunch Break


Did you know that taking a 30 minute walk every day can significantly improve your health and well-being? Just 30 minutes - It’s true! Especially if you sit in an office or in front of a computer all day. I like to take my walk during lunch, and just eat lunch while I’m working. I even in the middle of the Florida summer. Everyone thinks I'm crazy but I fell better (after I cool down). Here’s 7 reasons why you should take a walk at lunchtime -

1. Great Cardio – Walk fast enough to raise your heart rate slightly. There are a ton of benefits to cardio exercise so I don’t think I need to elaborate.

2. Walking gets you on your feet - And away from sitting – There are many health risks associated with sitting for long periods of time. It is strongly linked with increased mortality and metabolic syndrome, obesity, hip mobility issues, and negative cardiovascular effects.

3. Get some sun - Expose as much of your skin as possible without getting arrested or fired:) 30 minutes may be all you need each day to get your needed dose of vitamin D.

4. Clear your thoughts – take time to listen to some music, a podcast or just enjoy the walk and clear your thoughts. Get out of the work mentality for 30 minutes – it’s refreshing!

5. Fresh Air – Get a break from breathing that indoor air.

6. Eye Break – Give your eyes a break from staring at that computer screen.

7. Build a Relationship – Walk with a co-worker, subordinate or manager to strength the relationship. It's a great time to talk about things other than work.

The important thing and to get the most out of a 30 minute walk is to make it a habit and do it consistently. Force yourself to get in the habit and do it every day. It’s so simple and so good for you!

evolved Coffee - The Perfect Pre-Workout/Morning Kickstarter

eWhey-Java
eWhey Java
eWhey Java

If you need a pick-me-up or don’t like to work out on an empty stomach, this is the perfect drink. It tastes great and serves several purposes. Drinking coffee first thing in the morning elevates fat burning during your workout by as much as 15 percent.

When I wake up, I drink 16 oz. of room temperature water and take Klean Cognitive. I then drink this shake and go workout.

evolved Coffee Ingredients • 1 scoop eWhey (I prefer dark chocolate for this) • 2oz coconut milk or organic heavy whipping cream • 11oz fresh-ground brewed coffee (Here are tips for making the healthiest cup of coffee) • 1/2 tsp fresh-ground cinnamon • 1 Tbsp eliteNQ IGNITE MCT Oil (optional for extra performance boost) • Ice

Directions Fill a glass shaker full of ice. Pour the coffee over the ice. It should come to the 12oz mark. Pour the coconut milk in, then the cinnamon, and then the scoop of eWhey. Shake!

Be sure to ice the coffee BEFORE adding the eWhey. Heat can destroy eWhey’s probiotics and immune components. Then shake.

To extend the energizing and fat-burning effects of caffeine, take a shot of grapefruit juice before drinking the shake. Studies have shown that naringenin, a flavonoid in grapefruit, prolongs coffee’s energy effects.

Here's why this is a kick-ass shake -

  • eWhey - For a great workout, especially first thing the morning, it’s ideal to eat foods that increase dopamine and acetylcholine – two neurotransmitters that boost drive and focus. High-protein foods like eWhey will supply the amino acid building blocks from which these stimulating neurotransmitters are synthesized. eWhey will also "feed" muscles during a workout, preventing the body from burning muscle. Plus, it makes the drink taste delicious!
  • A study in the journal Physiology and Behavior compared the effect of a breakfast with either a balanced (1 to 1) ratio, a high-protein (1 to 4) ratio, or a high-carb (4 to 1) ratio on cognitive performance and blood sugar maintenance for 3 hours after eating. Results showed that the high-protein meal produced much better cognitive performance compared to the other two meals, and the low-glycemic nature of the meal allowed for a longer, better sustained attention span in participants.
  • Coffee – Coffee has antioxidant properties, contains detox elements on the liver, is ergogenic and has performance-enhancing effect, lowers blood-sugar levels, lowers risk of certain cancers and diseases, stabilizes certain symptoms of metabolic syndrome and has benefits to the cardiovascular system. Coffee is a good source of arabinogalactan proteins, which some types of good gut bacteria (such as the probiotcs in eWhey) use as a nutrient source. And its aroma may help us de-stress. In some studies, coffee has been associated with lower incidences of dementia, Parkinson's disease, and Type 2 diabetes.
  • Caffeine’s scientifically proven benefits include the ability to extend endurance, boost strength, sharpen focus and bolster memory retention. It may even allow you to train early in the morning with the same intensity as you would later in the day when the body’s neuromuscular system is fully activated. Caffeine is lipolytic, meaning it binds to fat cells, encouraging them to release more stored fat for energy. Caffeine can also help you with your perceived exertion, allowing you to feel less suffering while training.
  • Coconut milk/heavy whipping cream provides healthy fat, which helps deliver the caffeine and intensify the stimulant effect, reducing the amount of coffee needed. Coconut milk contains Medium-Chain Triglycerides (MCTs) which the brain uses as fuel. MCTs also aid in muscle-building and recovery.
  • Cinnamon - Not only will cinnamon boost the flavor, but it will also help keep your blood sugar at a healthier level, which prevents dips in your energy and spikes in your hunger level. In a study published in the American Journal of Clinical Nutrition, cinnamon was found to slow the rate of stomach emptying after meals and reduce the rise in blood sugar after meals to negate more bingeing later. There is ample evidence that it can be used to reduce the glycemic index of a meal up to 29%, reducing a blood sugar spike. Research has also demonstrated it may lower total and LDL cholesterol and triglycerides. It even contains antioxidants and seems to improve fat metabolism.
  • Cacao Powder - A 2011 study by University of Reading researchers found that young adults who consumed a moderate amount of cocoa flavanols (which are found in all chocolate but are more plentiful the darker it is) had better visual function and short-term memory than those who didn’t. Dark chocolate provides polyphenols with high antioxidant activity, protecting our cells from damage caused by free radicals, which have been linked to heart disease and other health concerns. 
  • Ice drops core body temperature thus increasing metabolism.

NOTE: If you are under a great deal of stress, aren’t sleeping well, have adrenal, gut or other major health issues that may be impacted by caffeine, then you should avoid using coffee or any type of stimulant.

ADDITIONAL SUPPLEMENT TIP: Take fish oil with breakfast because it will improve energy use and insulin sensitivity. It will also help you make muscle gains because other omega-3 fats in fish oil improve gene activity.

What is the Core Health Assessment™?


The Core Health Assessment is a comprehensive questionnaire based on the latest nutritional and health recommendations. It takes into account your current diet, level of activity and quality of life, focusing on the five most influential factors of healthy living.

The Core Health Assessment covers the following five foundational factors: • Nutrition • Exercise • Optimal Sunlight (Vitamin D) • Stress • Sleep

Based on the responses provided, an analysis will be made to determine where you fall short in the five factors. Lifestyle, nutritional, and supplement recommendations will be made to help you optimize your health. For any nutritional gaps identified, we always recommend you opt for the whole food route first. If you can’t, then we recommend going for the supplement. Armed with the assessment results, you’ll be able to focus on your weak points and continue to strengthening your strong points.

Take the Core Health Assessment now for FREE!

eVolution Jumpstart! – The Next Generation of Healthy Living™

eVolutionJumpstart.com
This is what you have been waiting for! eVolution Jumpstart! is not just about looking great; it’s about looking, feeling, and functioning your best. eVolution Jumpstart! is a 30-day health program designed to optimize your digestion and energy levels, boost your metabolism and immune system, reduce inflammation, improve body composition (muscle vs. fat), promote healthy aging, and jumpstart your body towards optimal health. The program focuses on the fundamentals of healthy living: nutrition, exercise, stress management, cognition, and quality sleep.

eVolution Jumpstart! begins with a Core Health Assessment™. This will identify where your nutritional and health gaps lie. Based on your individual gaps, supplements and/or foods and other recommendations will be made to achieve optimum results.

Days 1-3 starts with a detox designed to restart the body and eliminate any built-up toxins that could prevent you from achieving your goals.

Days 4-30 follow a diet of quality protein, healthy fat, unprocessed carbohydrates, and a variety of herbs and spices. If the diet is incorporated, you’ll consume very nutrient-dense foods and get increased nutritional absorption. No calorie counting; just eat until you’re satisfied.

Throughout the entire 30 days, you will incorporate a fitness routine designed around your goals, apply stress management techniques, focus on quality sleep, and track everything using a weekly journal.

After 30 days, your body will essentially have reprogrammed itself to be "fat adapted". This means burning more fat as fuel rather than storing it. If you continue on a similar program, you’ll retain less fat on your body and increase fat-burning after the 30 days.

Take the Core Health Assessment™ at the end of the 30 days to see how well you incorporated the diet into your lifestyle. If gaps still exist, recommendations will be made to help you continue the path towards optimal health.

Stick with it and you’ll notice a HUGE difference in how you look, feel, and function!

eVolution Jumpstart! will be sent out to all evolved Life blog members for FREE, so if you haven't subscribed, do it soon!

For more information, see eVolutionJumpstart.com

6 Major Life Factors That Influence Health & Happiness (Part I)

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I'd like to share with you the six major factors that have changed our family’s overall health and made us much happier. If you focus on the same, you’ll be on an excellent path to a long life of health and happiness as well.

These factors play key roles in getting and keeping us strong and lean. It will also promote a strong immune, hormone, and digestive system. Try optimizing each factor for the next 30 days and see how you look, feel and function.

Here are the first two -

1. Nutrition (Real Food + Supplements) 80% of your body composition (muscle vs fat) and overall health is influenced by nutrition. If you don’t get your diet in check, everything else is almost a waste of time. I’m not going to go into the “right” diet in this post because I believe it all depends on the individual. What I will say is that the QUALITY of your food is probably the most important thing to consider. Keep in mind that what you consume becomes part of you. The right diet is one that makes you feel and look good and something you can stick to for the long hall. Getting the right amount of all three macronutrients (high-quality protein, unprocessed carbs, and healthy fats) as well as a broad-spectrum of micronutrients (vitamins, minerals, antioxidants, & phytonutrients) is critical.

Once you’ve dialed in on the right diet, I would recommend using supplements to fill in any nutritional gaps. A whole food multivitamin/mineral and a broad-spectrum antioxidant is a great start. Next consider the healthy fats you consume on a weekly basis. You typically want at least 3 servings of cold-water fish and/or grass-fed beef a week. If you’re not eating these high omega-3 foods, consider a fish oil supplement. Last consider your antioxidant, phytonutrient and fiber intake from a variety of fruits and veggies.

DIET IS CRITICAL for health and happiness and you have 100% control over it. Taneen and I noticed a huge difference in energy levels and physical performance once we got this in check.

2. Exercise Exercise not only builds muscle and a strong vascular system, it also increases mobility as we grow old and releases feel-good hormones that strengthen the immune system. Incorporating an exercise routine will give you more energy, help you stay lean, and reduce the risk of disease, ultimately improving overall health.

When I say exercise, I’m not talking about grueling 3-hour workouts every day of the week. It really depends on your goals but, at minimum, incorporating three 15-25 minute strength training days using either body weight or weights and one day of 10-20 minute sprints/intervals is a great start. Stretching for 5 minutes every morning should also be incorporated into your routine. Then just try to move as much as possible; walk, play, stay on your feet! The most important thing is to get into a routine, whether it’s 10 minutes a day or 1 hour a day. This will ensure you stick with it.

Stay tuned for Part II.

QUESTION: What is your daily routine? How do you incorporate these two key factors to health and happiness?

I’d love to hear from you! Share your questions, thoughts and stories.