Exercising At Night Can Slow Your Metabolism

Here is a picture of what your cortisol levels should look like through the day. You have a natural peak that gets you up in the morning revved and ready to meet your day. You can see that it starts to really slow down by the time we hit 5 pm. This is our natural time to decompress from our busy life, relax, have a glass of wine or tea before dinner and then a nice nourishing dinner with friends and family.
 
When ones goes against this natural flow one can raise cortisol levels and one’s body perceives this as danger. Heightened levels of cortisol enact long term fat storage, skew hormones and attack thyroid function . As your thyroid is the master gland of metabolic function, anything that interferes with its function has long term ramifications on on your health and ability to lose weight.
If you find that your body is not responding optimally to your exercise choices you may want to rethink your after work gym visits and try to get to bead earlier and do an earlier morning exercise!
Your friend in health,
Lyn-Genet

How Inflammatory Foods Cause Weight Gain

 
Bill has lost 19 lbs in 30 days (yay you!), noticed that when he eats a reactive food, he starts to have a runny nose! That’s a histamine response and how the body responds when you eat a reactive food. We may not notice a runny nose, but we will note the weight gain a histamine response causes when we step on the scale next day!
 
Perhaps you’re familiar with the term histamine? You’ve probably heard it in context of seasonal allergies. Histamine is an important part of our immune system because it springs into action when a person is exposed to something he’s allergic or sensitive to.
 
The immune system of the allergic person, thinking that this allergen is going to cause harm, tries to mobilize and attack by releasing histamine and other chemicals into the body. The histamine then acts on a person’s eyes, nose, throat, lungs, skin, or gastrointestinal tract, causing those notoriously unpleasant allergy symptoms.
 
Histamine is also triggered when an inflammatory food is introduced. Histamine causes water retention by causing capillaries to dilate and allowing them to leak fluid, so you’ll see an immediate gain on the scale when you eat an inflammatory food. But the inflammatory response is not just water weight. Water weight can be reversed within 24 hours. A reactive response can easily last for 72 hours and it causes more than just weight gain. Eating a food that doesn’t work for your body can kickstart any latent health issues you have (think constipation, acid reflux, IBS and so on).
 
To control this histamine response, the body produces cortisol. Cortisol and hormones such as progesterone and testosterone use the same building blocks; the more cortisol that is released, the more your hormonal balance is negatively affected. The body is producing cortisol at the expense of progesterone and testosterone. These hormonal fluctuations disrupt water balance, metabolism, thyroid health, healthy sex drive and immune response. Elevated cortisol produces glucose, which leads to increased blood sugar levels. This will start to increase yeast growth as they have specialized glucose sensors and their growth in population will alter gut flora affecting your body’s defense system. A high yeast population means never ending sugar and carb cravings (and high sugar and carb intake is definitely a factor behind the incredible rise of type 2 diabetes in the US. Altered gut flora leads to a weakened immune response as the balance of our intestinal bacteria is thrown off.
 
This might sound amazing to you, but yes. Every time you eat a food that doesn’t work for you this whole system gets started. There are other factors that affect your weight of course. Certain foods known as goitrogens, attack thyroid function which disrupts your metabolism, so as people age and digestion starts to slow down, you need keep an eye on how often they are eaten.Women are prone to thyroid dysfunction earlier to men (usually around age 35) thanks to our hormones, but men start to catch with thyroid and metabolic issues in their 50s!
The good news? You have control over this cycle which influences every aspect of your health and your weight. Find the foods that work for your chemistry. Read The Metabolism Plan and take charge of your life.
www.lyngenet.com
You Friend In Health,
Lyn-Genet

Find the Foods & Exercise That Boost Your Metabolism

We have always been taught that calories mattered. That if you exercised you would lose weight, and if you exercise more you would lose more weight. But in fact, neither “fact” is true. It’s all about your metabolism and what foods work for your chemistry.
 
When you exercise too intensely for YOUR body, you slow your metabolism, which means that not only do you slow weight loss, but you affect EVERY metabolic and cellular function that is essential for your best health.
 
For some people over-exercise could be the 10,000 steps they are aiming for daily, for other’s their crossfit classes or running marathons. We are all different. Some of us have the genetics to be athletes, but most of us do not.
 
Counting calories? Never works. Healthy foods like strawberries, quinoa,  yogurt and turkey can cause inflammation which skews everything from your hormones, to yeast upticks and thyroid dysfunction. Chronic low grade inflammation causes obesity, premature gain and even diseases like cancer, type 2 diabetes, heart disease and auto-immune diseases.
 
You are working too hard to not know EXACTLY what works for YOUR body. Because if you follow the precept of cutting calories, if you exercise too intensely for YOUR body, you will SLOW your metabolism. That’s what happened to the contestants on the Biggest Loser. But it’s not just them. I see it every day, every year with thousands of our clients. Stop the madness and find out what works for YOU. That’s The Metabolism Plan.
 
“The Biggest Losers did what it took to be winners. They cut their grapefruits in half and separated their whites from their yolks. They spent more time at the gym than most of us spend at the office. Some of them shed an entire pound of fat each day, and on average, they lost 128 pounds each over the course of the 30-week reality show.
 
And then they gained much of it back. According to a devastating new study published in the journal Obesity and written up in a widely shared article by the New York Times last week, only one of the 14 Biggest Loser contestants studied weighs less today than when the competition wrapped. Four of them are now heavier than before they went on the show.
 
The culprit appears to be the contestants’ metabolisms, which slowed down dramatically as they lost weight. Now, they must eat hundreds of calories less each day than people of a comparable size, just to maintain their new svelte sizes. Failing that, they regress back to their “set points,” as some obesity researchers call the body’s preferred weight. The study suggests the bodies of obese people work against them, making it harder to get in shape even for those who really need to.”
To read the article in full click here.
You can pre-order The Metabolism Plan now to receive your book on January 17th!
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Your friend in health,
Lyn-Genet Recitas
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Exercise SMARTER To Boost Your Metabolism

Did you know that when you exercise too intensely for YOUR body you will GAIN weight and SLOW your metabolism? Yes, it’s true! So it’s time to chat about how this occurs so it doesn’t happen to YOU.
 
When you exercise too intensely for your body, you raise cortisol levels and that spells trouble. Here’s what happens when cortisol is raised too high: heightened levels of cortisol INCREASES fat storage AND skews your hormones. This causes weak adrenal function, slows your thyroid and increases insulin output. Exercise can do that? Yes, and this is not a good formula for being your healthiest!
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Here’s an overview:
Over-training has been shown to decrease blood levels of l-glutamine, dopamine and 5-HTP which affects mood, energy and the body’s ability to repair. Exercising too intensely for your body affects your hypothalamus and pituitary glands. Impaired thyroid function means your metabolism is compromised. Studies have directly shown how exercising too intensely depletes t3 levels. Plain, simple, accepted fact.
 
The increase in cortisol depletes progesterone or testosterone levels creating estrogen dominance; another reason for weight gain and thyroid dysfunction. Exercising for more than half an hour has been shown to increase hunger thus often offsetting the metabolic boost and calorie burning activity, creating a calorie surplus- not a deficit.
 
In addition, as we age the body’s ability to withstand oxidative stress diminishes. Periods of constantly elevated heart rate with no decrease seems to cause the most damage. Not allowing for adequate periods of rest after oxidative stress heightens inflammation. Inflammation means you are gaining weight and getting sick. We are constantly told faster, harder, more intense, push, push, push and what we are pushing ourselves to is an early grave.
 
Now, that being said, some people are genetically programmed to be athletes. But most of us aren’t. Our ability to repair from too much exercise decreases as we age. The exercise that may have worked for you in our 20s is now perceived as stress by your body AND your body can’t keep up with repair. No matter how you slice it, our bodies are adapted to survive. When you spend way too long on the treadmill or at the Cross fit class your body will react by slowing down your metabolism bcs your body wants to survive longer .It does that by decreasing T3 levels to preserve energy and slow metabolism.
 
Then there is the flip side, you don’t exercise because you think you need to spend an hour 5 days a week in a gym. You too, are slowing thyroid function and of course not getting the wonderful benefits of exercise like cardiovascular health, bone density and nice boosts of serotonin. Exercise is FUN, it really is, you just need to find the exercise that works for you!
 
Did you know that in my early 30s I was a crazy runner? 50 miles a week, every single week, for years. I loved it. Really and truly. Then I started to really build my practice, so I only started to run in the spring. And my body was so happy! I’d lose my winter fat, pounds would drop, I would feel so invigorated and happy.
 
Then…the last couple of years, running started to seem like a chore. And I wasn’t dropping body fat. And I wasn’t losing my winter weight. So I decided to test it. There was no way, running was the problem, right? It was my go to for 20 +years. Well guess who totally, and absolutely, failed running? Yup, me. Using the testing protocols I can teach you, you will be able to figure out what your body loves. And what’s fun. My go to now? Weights, yoga and plyometrics. 
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You can use The Plan protocols to help you find your balance. If you would like to enroll to work with me or one of my staff, you can email info@lyngenet.com AND receive a signed copy of my new book The Metabolism Plan when it’s released (mention TMP when you sign up)!
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Remember, the key is always listening to your body, it’s always telling you everything you need to know! For me, my new balance is exercising 1-1.5 hours a week (and my body fat and weight is the same at 50 as it was in my 30s when I was exercising like a maniac! ).
Your friend in health,
Lyn-Genet Recitas
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Cook For The Week In Under An Hour!

Fall is here and we are all gearing up for the holidays. But with what is possibly the best time of year can also bring an unexpected present… the dreaded holiday muffin top . Too many parties, too much take out, dinner out in restaurant all add up. But it’s easy to bypass this weight gain trap with a little home cooking . I’m here  to help you enjoy this incredible time of year without worrying about your scale. Instead let’s have you concentrate on enjoying this marvelous life you have created.

Eating, and especially dinner should be fun, not a dreaded chore. Finding the time to cook, play and spend time with friends and family is possible if you plan it ahead . I’m sure you have heard the magic words before, do it in advance. But here’s something more concrete. I’m going to tell you exactly how I do it. Here’s your secret look into a nutritionist’s kitchen routine.

My magic weapon is to make it fun and have an an all out party.

  1. It’s No Mystery, Dinners Have A Few Basic Ingredients

The rest is bells and whistles. No matter what style of cooking you love, whether it’s Paleo or classic French, all meals break down into simple components: proteins, cooked vegetable, salads and perhaps carbs. The best way to approach cooking for the week is to be prepared and keep the menu simple and delicious and know what works for you and your family.

  1. Work Out Your Menu For The Week Based On What Everyone Eats

You can easily work out dishes for your vegetarian daughter and your gluten free best friend. All you need is a well stocked pantry and make everyone happy with simple personal touches whether it’s adding sriracha to one person’s dish or a quick rice pilaf or pasta.

  1. Shopping The Day Before is Key

I do a big shop on Saturday and see what is seasonal, fresh and on sale. I also make sure to pick up a lovely bottle of wine and flowers for my Sunday night cook fest. Here’s an example of what I would buy:

  • A whole chicken which will make 4-6 servings and a chicken breast for each additional 2-3 servings per person.
  • Buy ground meat of choice, I adore ground lamb, but beef or pork works too!
  • Grab some eggs and keep them for a mid week easy dinner frittata.
  • Buy chickpeas or beans of choice for a vegetarian night.
  • Chop veggies for the week. I highly recommend glass containers with a seal, it keeps vegetables fresh, or breathable Tupperware which allows you to adjust the venting for each vegetable for maximum freshness. Because I lightly steam all of the vegetables Sunday night, it’s easy to saute, roast or steam as needed!

4. Make It Fun and Make It Easy

If you’re not having fun cooking then we need to change this pronto! My secret is telling everyone that Sunday nights is the one night I don’t want anyone helping out! As soon as the sun sets I have my playlist on Spotify blaring, pour myself a hearty glass of wine and start the party. You can make the dinners for Sunday through Friday on Sunday night, Friday and Saturday you use the leftovers for have a great Mexican and Thai night.

Here’s a sample week for you:

On Sunday Night try this recipe for Chicken Parmesan,  served with a side of pasta or gluten free “zoodles”

You can also roast a whole chicken and vegetables right in the skillet.

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Make it a meatless Monday Night with a warm, hearty Chana Masala and use the leftovers for lunch.

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Tuesday change the pace with Burgers &  Avocado Fries with Sweet and Sour Dipping Sauce.

The Lyn-Genet Plan

Wed night is a quick and easy gluten free night with a Leek and Mushroom Frittata.

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Thursday-mix it up and make it spicy with a Sweet and Sour Chicken stir fry !

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Friday, you made it through the week! Celebrate with Taco Night!

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Saturday I bet you still have some vegetables left and chicken, perfect for making Chicken Pad Thai.

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5. Helpful Hint

Sometimes you just don’t want to cook, and you shouldn’t have to! Be flexible

The quickest way to make cooking a chore is to make yourself feel like you have to channel your inner Martha Stewart and grow all of your own vegetables and raise livestock. Give yourself a break when you need to, pick up a rotisserie chicken or order in some plain steamed Chinese food and add some sauces you love. Remember this isn’t about being perfect, it’s about having fun and bonding with those you love. The payoff? Your best weight, health and sanity!

 

Your friend in health,

Lyn-Genet Recitas

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Exercising Intensely. Think It Causes Weight Loss? Think Again!

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This is what I have been telling you for years, over-exercising beyond your own individual threshold will not cause more weight loss and may even cause weight gain. That my friends, is The Metabolism Plan.

“If you are intensifying your running regimen in hopes of losing weight, you might be running around in circles: There is a limit to how many calories we can burn through exercise, a new study suggests.

The researchers found that the participants who moved more also burned more calories, but only up to a point. The most active people hit a plateau and did not burn any more calories than their less-active peers.

It is as if we have a set number of calories in the bank that our bodies let us burn. If we blow too much of that allowance doing physical activity, our bodies may keep us from spending too many calories doing things like ramping up our immune system or stockpiling reproductive resources.

Each of us probably maxes out at a slightly different calorie-burning plateau, Pontzer said. In addition to body fat, it could depend on metabolism, hormone levels, muscle mass and genetic differences.”

“I can’t tell you how I thought I had to burn and work harder to lose weight! Continue reading “Exercising Intensely. Think It Causes Weight Loss? Think Again!”