Want to build a strong lean body when you’re tired and overweight? Need movement that’s easy but effective? How do you balance your hormones and pick the right diet and supplements for energy and weight?
Here are the steps to make a better, healthier body.
First: Fact-Check Those Carbs
A high carb diet is the most common cause of weight gain. Period.
Pasta, bread, rice, beans, juice, potatoes, dessert, candy, sodas, chips and cookies are higher in carbohydrates than we can use for today’s energy. So, we store them as fat.
Humans didn’t evolve to eat these foods. We were hunters and gatherers until we began to live in communities and start to farm. As meat from hunting became more scarce, calories from starch became more common.
In the Paleo/Primal Ancestral Health community, we say that humans were born to be “fat burners” but have become “sugar burners”. We run on short term carb calories these days. As a result our weight, triglycerides and glucose climb.
Becoming a “fat burner” means eating vegetables, proteins and healthy fats with only small portions of starchy foods. The body adapts to this and weight will improve as it burns fat naturally for fuel. As a clinician of 35 years I have seen this many times in Consults.
Second: Balance Estrogen and Progesterone
In a toxic world we accumulate more Estrogen than Progesterone. Estrogen Dominance can begin in our 20’s or 30’s and affects fat metabolism, insulin and blood sugar and therefore weight and energy. Regulate estrogen excess with these starter tips:
- Estrogen causes growth and maintains fat tissue. (Think pregnancy!) Cows are fed growth hormone for exactly this reason. Stick with organic or pasture-raised meats that have not been fed antibiotics.
- Check body care products to reduce chemicals that cause estrogen disruption. Use simple ingredients you can pronounce. The Environmental Working Group can help you.
- Eliminate pesticides from your food and home. The worst food offenders are “The Dirty Dozen“. Pesticides, herbicides and fungicides inhibit estrogen detox.
- Avoid soy except real gluten free Tamari like this one. Soy is a potent endocrine disruptor.
- Take good antioxidant and liver support like these in my online store
- Run a Female Hormone Profile with a Salivary Hormone Test from me or order one online
- Avoid synthetic birth control hormones
Third: Tired & Overweight? Keep improving your fat-burning ability
*** Fat cells hold estrogen, and estrogen produces fat cells. ***
So losing FAT (not water or muscle) is a key. The Paleo Diet will break the insulin/glucose cycle, reduce inflammation and initiate fat burning. Use better fats such as Coconut Oil, Ghee, Organic Butter, Avocado Oil and real Olive Oil. Get rid of Soy, Canola and Corn. And processed foods.
My DVD/Video “The Diet For Human Beings” is an easy way to learn what to eat and why it helps you lean up. Cut those carbs and increase the right kinds of fat.
Most people notice a big increase in energy and an immediate change in fat stores around the belly with gluten free, grain free, low sugar Paleo foods. Increase vegetables to feel full.
How to Start Exercising If You’re Not Fit
Super Slow Training or Isometric Exercises work well if you’re tired and overweight. Ben Greenfield describes these clearly on our 2014 podcast and on his website. Find more at Dr. Mercola’s site. Search there for Super Slow Training articles like this one. Or, enjoy my podcast with Mark Sisson on this topic. These are not hard workouts and will begin to get you in shape for further work.
Now Boost Metabolism…
Super Slow will not raise your metabolism enough if you are tired and overweight, so get light aerobic motion every morning you can, before breakfast. Yoga, Tai Chi, gentle calisthenics, walking the dog, will get your blood flowing and the fat burning. You haven’t eaten yet, so the body burns fat to give you the energy. (HINT: swing your arms fully when walking. Good for burning calories and firing the muscles).
Then once or twice a week for 10 to 15 minutes, get anaerobic! Aqua-jogging or Water-Robics are great for short bursts of intense effort. Power walking too, even if for short distances. Anaerobic builds muscle which burns fat. Use short bursts of high energy.
The longer, steady state cardio work such as the elliptical will burn fat and get the metabolic rate up too but don’t rely on cardio work alone. It’s known to raise cortisol and that can cause weight gain.
Body Composition, the Thyroid and Diet
Body composition is 80% diet and only 20% due to exercise. Exercise alone will NOT help you lose weight. The right food can make a difference quickly. You can eat hearty meals as long as you avoid the grains, starch and sugars.
The thyroid plays a key role in metabolism. Systemic Formula’s Gf – Thyroid has been a top seller in my clinic for more than 35 years. Try it for a few months (not recommended if you’re on thyroid hormones). Combine it with this Thyroid Metabolism + Iodine for even better support.
The role of Adrenals and Cortisol in weight management
Being tired and overweight is often a sign of Adrenal dysfunction. Excess cortisol holds weight on the body, but low cortisol causes trouble with weight too. My advice? Slow your life down and review your priorities!
I write a lot about the adrenals and the thyroid. Read “Are Your Adrenals Affecting Your Thyroid” and “Test Your Adrenal Function at Home” and listen to this Adrenal Health podcast on my Primal Diet – Modern Health show for starters. I have many more.
Here’s two products from my online store that help with stress (Adaptogen) and low cortisol (Ga-Adrenal). I have used them with clients for decades.
Here’s a Podcast on Building Lean When Tired and Overweight
I spoke with Ben Greenfield on this topic. He’s an elite athlete and super-coach with great exercise and lifestyle videos, podcasts and more. We spoke on my 2014 Primal Diet – Modern Health podcast about the not-so-super exercisers who need help getting started with fitness, health and weight. Tune in for his free coaching advice.
Supplements to Help Manage Weight Loss
1). This Hormone Multi Pack has Ga – Adrenal, Gf – Thyroid and TMI Thyroid Metabolism + Iodine. These will help with energy and can boost a slow Thyroid. Do not take Gf or TMI if on Throid medication.
2). The Multi Vitamin Pack has Pure Encapsulations premium multivitamin, much higher quality than found in stores. And Perque brand Triple EFA Guard to provide essential fatty acids needed to fuel many hormones and other body functions.
3). Orthobiotic brand OrthoBiotic is a premium Probiotic. Studies show that the correct balance of bacteria in the gut helps weight management by improving Insulin Sensitivity.
4). The Anti-Fungal Multi Pack can help those who have Candida issues from overeating carbohydrates. Candida is associated with weight gain, fatigue, menstrual irregularities and much more. Removing excess starch and sugars from the diet will help these products work.
5). If you’re tired because you’re not sleeping well, this Pharma Gaba may help.
