First Meeting
Posts
Keto
CICO right
CICO wrong
Stories
Getting started
Keystone Habits (A little every day as part of routine)
Helpful Habits
Resources
Disclaimer
Contact
Recipe to Losing Weight | Anna Verhulst | TEDxMaastricht
http://tedxtalks.ted.com/video/Recipe-to-Losing-Weight-%7C-Anna
“[With mindfulness] we begin to see that what we are actually hungry for a lot of the time has nothing to do with food.”
Introduction to Mindful Eating by Michelle DuVal
https://www.youtube.com/watch?v=6tw93IgfL0U
Beginning a Strength Training Program
http://www.uticaod.com/x1435859387/Wayne-Westcott-Where-to-start-your-strength-training-program
Uncannily Youthful At 67, He Embodies Antidote To Bummer ‘Biggest Loser’ Study
“If you diet without strength training, you have to eat less and less,” he said. “If you diet with strength training, even when you hit your goal weight you can eat more, because you have more muscle mass and most likely a higher resting energy expenditure.”
http://www.wbur.org/commonhealth/2016/07/29/biggest-loser-weight-regain
Brain Food: The Key to Mental and Cognitive Health Is Diet — This Diet
http://bigthink.com/videos/drew-ramsey-on-brain-health-and-nutrition
Sleep double weight loss
Habits (Action, Growth, Transformation)
Introspection (Motivation, Goals, Compassion)
Education (Knowledge, Wisdom, Technique)
Exercise
Movie Star Exercise Routine
Healthy Eating
Weight loss goals
Documentaries
Online Groups/Sites
Inspiration
Body Recomposition
Education (Learn)
Introspection (Learn)
Healthy Eating (Do)
Exercise
Sleep (Go to bed early)
Greater purpose / service
No sweeteners (no sugar, no natural sweeteners, no artificial sweeteners)
Mindful Eating (No TV, phone or computer when eating)
Morning/evening routine
Diet Programs
Meal Plans / Recipes
Pushing your baseline
Food/Supplements
Saunas
Support Organizations
Documentaries
I am not a doctor, not a certified trainer, nor a certified nutritionist. Any information provided is for informational purposes only. Please consult with a medical professional when beginning any weight loss program.
We can control our behaviors by taking control of the things that control us.
http://tedxtalks.ted.com/video/Change-anything-Use-skillpower
We spend more than 1/2 of our day doing habits. Willpower is less about actively resisting temptation and more about learning how to reprogram our automatic behavior by premeditating on the cue and the reward.
http://tedxtalks.ted.com/video/The-Power-of-Habit-Charles-Duhi
Exercise makes you smarter
Strength training vs cardio for women
https://www.youtube.com/watch?v=CNpzaMZ4dHg
Healing through diet
https://www.ted.com/talks/dean_ornish_on_healing?language=en
The Primal Eating Plan
http://www.marksdailyapple.com/definitive-guide-to-the-primal-eating-plan/
The Primal Blueprint
http://www.marksdailyapple.com/definitive-guide-primal-blueprint/
The Perfect Human Diet
TODO: documentary on exercise/cardio/strength training for beginners
Can You Gain Weight In A Calorie Deficit? Eric Helms (studies)
http://muscleandstrengthpyramids.com/calorie-deficit-gain-weight/
Ask Questions. Be Curious.
Read
Study Habits
Study Exercise
Study Nutrition
Study Mindfulness/Compassion
Heal the hurt
Journal
Make a habit of changing habits.
Track Weight
Four Hour Body (Slow Carb)
Primal Fitness Blueprint
Stronglifts 5x5
Four Hour Body Exercise Sheet (Occam’s protocol)
https://www.scribd.com/doc/54930922/Occam-s-Protocol-Cheat-Sheet-2-0-New-and-Improved#download
Sweeteners hijack our brain’s reward center, changing our habits to make healthy eating more difficult.
Sweeteners dull your taste buds, making healthy food taste worse, and creating cravings for unhealthy foods.
http://www.theguardian.com/lifeandstyle/2011/jun/09/sugary-drinks-dull-tastebuds-study
Things common to successful diets
https://authoritynutrition.com/6-things-successful-diets-have-in-common/
Top 10 Nutrition Facts
https://authoritynutrition.com/top-10-nutrition-facts/
Cold Showers
Sauna
Fasting
Teas (Metabolism)
Protein (Muscles)
Fruits (In moderation for blood sugar)
Spices (For Blood Sugar)
Supplements (Optional. Focus on Keystone habits and food first)
Are Saunas the next Performance enhancing Drug?
http://fourhourworkweek.com/2014/04/10/saunas-hyperthermic-conditioning-2/
Paid
Free
The power of habit summary
http://www.deconstructingexcellence.com/the-power-of-habit-summary/
Tolerance to pleasure and reverse pleasure
7 habits of highly effective people summary
http://www.deconstructingexcellence.com/the-7-habits-of-highly-effective-people-summary/
The 4 Hour Body
Body for Life
Search Inside Yourself
http://dotnetsurfers.com/blog/2014/05/22/book-notes-search-inside-yourself
Challenges
Victories
Goals
Questions
Track Progress
Good: Scale
Better: Scale and Fat %
Best: Calipers, tape measure
Are Saunas the Next Big Performance-Enhancing “Drug”?
http://fourhourworkweek.com/2014/04/10/saunas-hyperthermic-conditioning-2/
Chicken
Salmon
Beef
Nutritional Yeast
Hot peppers/hot sauce
Joint Supplements
Metabolism Supplements
Overeaters Anonymous
Identify cues, propose new behaviors
Harmful habits being replaced with healthy ones