by Dr David Minkoff February 12, 2024 5 min read
Well done on completing the 30 Day Fat Loss Challenge!
This is no small achievement!
And while you may feel and look different on the outside... on the inside things are even more different.
We’ve balanced hormones and repaired or replaced trillions of cells.
We’ve removed fat not only from our fat cells, but from our blood vessels, where it can thicken our blood, causing more work for our heart.
We’ve removed fatty deposits from our organs such as our liver and kidney, where it can make them less efficient or prevent them from doing their job. (Not good.)
We’ve built lean muscle and, at least to a degree, changed our body form.
We’ve improved digestion and the microbiome, the most important gatekeepers for our overall health.
And we've set ourselves up, if we maintain our current lifestyle, for not only sustainable fat loss, but a long and healthy life.
In short… we’ve done a lot!
But what do we do now?
Are we done? Are we not done? Is there something else to help lose those last stubborn bits for the lean toned body we want?
by Dr David Minkoff February 11, 2024 4 min read
Welcome to the final week of the 30-Day Fat Loss Challenge!
During this challenge we’ve had our ups and downs as cravings came and went and hormones began to balance.
But by Week Four things have evened out or soon will.
Energy levels rise, mood may become more even, sleep becomes more restful, digestion improves, and overall health rises.
And, of course, we’ve lost a significant amount of body fat.
Make sure to take new measurements to compare to your original measurements!
As always, if you need any help, be sure to reach out in the VIP Group so we can answer any questions and assist however we can.
But I want to quickly cover what’s happening in this final week.
by Dr David Minkoff February 07, 2024 5 min read
There are two main things driving obesity rates in America today, the exact things which make it easy to gain body fat and hard to lose it: processed sugars… and soy- and corn-based processed foods and meats.
Each of these increase cortisol levels more than almost anything else in our diet, and each for their own reasons.
We’ve already covered processed sugars.
Now let’s cover processed foods.
The use of corn and soy in our diet, and the diets of our cows and chickens, has grown steadily over the last hundred years.
But in the last several decades its use skyrocketed. And this is one of the key factors behind obesity rates in America today.
Today about 80% of what our livestock is fed is soy and corn. And corn and soy are also used as a base for almost all processed foods.
But while they are high in carbohydrates, and that increases body fat creation, they’re also high in something else: Omega 6 fatty acids.
And high omega 6 levels lead to high cortisol levels. And that leads to high body fat creation, high stress levels, poor sleep and recovery, and a host of other physical conditions now prevalent in society today.
Let’s dig in and see how this works.
by Dr David Minkoff February 04, 2024 4 min read
As we near the end of the Fat Loss stage of this or any protocol, fat loss will slow.
We’re at or near our personal goal.
We might still have some extra fat, but it’s not coming off or it’s coming off very slowly — and frustratingly.
Also, we’re getting hungry. Not for sugar or junk food or more food when we’re already stuffed, but hunger as in our body needs more food.
At this point it’s counter-productive to carry on with Fat Loss, even if we have a bit more to lose.
Our hormones have re-balanced to the point that they’re functioning correctly.
Our cells have majorly restructured, cutting out their addiction to sugar, and becoming able to use fat and amino acids for energy more easily.
If this hadn’t happened, you wouldn’t have lost body fat.
But we’ve also built muscle, something that helped us with our fat loss and which is what will carry us over the finish line.
by Dr David Minkoff February 04, 2024 6 min read
Now we’re into Week Four of the 30-Day Fat Loss Challenge and we need to pull back for a moment and see where we're at.
For some, if there was significant insulin resistance to overcome, we may still be getting over the last of our cravings.
For others, we’re past that, but our hormones are still re-balancing.
In either of these cases we’re losing body fat the whole way, but we have more to go and we should continue.
But depending on how much body fat we had to lose at the start of this, some of us may have already achieved our goals... or at least, fat loss has slowed and hunger has returned.
And we need to know what to do when we hit this point, whether now, or a few weeks from now.
Because carrying on with the same macros after this point will cause us trouble.
by Dr David Minkoff February 01, 2024 6 min read
We covered cortisol, a hormone which, among other things, acts to break down our muscle, breaking down the proteins in it into amino acids, which are then converted to energy sources such as sugar.
At the same time, it holds onto body fat and acts to raise body fat levels, while also preventing protein synthesis for new muscle growth.
As the more muscle we have, the more fat burning takes place, anything which would prevent muscle creation hinders fat loss.
Even more, cortisol acts to lower key muscle building and fat loss hormones: testosterone (in men and women), Growth Hormone, and IGF.
And that can stop fat loss cold.
So let’s cover what those are and how to maximize their production and use within the body for best results.
by Dr David Minkoff January 30, 2024 8 min read
In both women and men, estrogen exists and is necessary.
But when estrogen levels rise too high, it can unbalance other hormones and start a downward spiral that can be hard to get out of.
This causes excess body fat to be created, which can be hard to remove, and lowers key muscle-building hormones as well — testosterone and growth hormone.
And it lowers thyroid, which regulates our metabolism.
Our metabolism has to do with how much or how fast energy sources such as fat and sugar are used as fuel for our body vs being stored as body fat, and how much energy we have.
Excess estrogen also lowers levels of progesterone in women and men, which is a calming, fat-burning, testosterone-building hormone.
All of this leads to excess body fat that is harder to get rid of, decreased muscle mass, something called Gynecomastia, an enlargement of breast tissue in men and boys, worsened mood, higher stress levels, slower recoveries, and lower energy.
So let’s see what’s actually happening here, what causes this, and what we can do to reverse it.
by Dr David Minkoff January 29, 2024 4 min read
We know our bodies do most of their repair while we sleep. But did you know they do most of their fat-burning while we sleep as well?
That’s right. And if our sleep is interrupted often, it can lead to not only less fat-burning taking place, but more fat-creation.
During the first few hours of sleep our bodies release something called human growth hormone, and it’s responsible for a host of things including cellular repair, muscle growth, and healing.
It’s your repair/anti-aging hormone. It spurs muscle growth when you’ve done a workout, instructs healing for an injury, and ensures your bones and ligaments stay strong.
And when growth hormone is released, another hormone is released with it: IGF.
IGF stands for Insulin-Like Growth Factor. This is a hormone that works with growth hormone and helps to manage it, but is also very important for Fat Loss.
You could almost call it the anti-fat hormone.
by Dr David Minkoff January 25, 2024 5 min read
If you’ve ever had a shock and felt the adrenaline surge in your body, then you’ve felt cortisol. It’s a wake-you-up, get-you-ready-for-action hormone.
It hits its lowest point around midnight, so you can go to sleep, and then peaks again about an hour after you’ve gotten up in the morning, getting you to wake up and get ready for the day.
It’s nick-named the “stress hormone” because it’s released in moments of stress. So in a dangerous situation, or if you get scared suddenly, you’ll feel it.
But… when we have too-high levels of cortisol for too long, it can make us feel stressed… even if we have no reason to be.
It’s these too-high levels that are bad. They can make us depressed, anxious, or angry for no reason, make us want to eat more (especially sugary foods), cause us to lose muscle, and throw off our other hormones.
And it makes Fat Loss nearly impossible.
Let’s see how this works.
by Dr David Minkoff January 23, 2024 7 min read
The ability to fully digest and absorb protein determines our body's ability to not only burn fat, but to keep it off afterwards.
It also affects our energy levels, hormones, inflammatory response, ability to build lean muscle, and overall health.
Even more, when protein digestion goes, along with it goes the ability to protect ourselves from harmful microorganisms.
Everything hinges on protein digestion.
So, understanding exactly how digestion works, and how to keep or get it working, is very important.
by Dr. David Minkoff January 21, 2024 10 min read
Welcome to Week Two of the 30-Day Fat Loss Challenge!
The hardest part of any diet, whether for weight loss, muscle gain or health, is getting over our cravings for sugar and junk food.
There's no question there.
The only real question is how? It's so hard!
I understand. And in case you feel alone in this struggle — you're not.
But to know how to fix this we need to know exactly what's causing it.
And one thing I can tell you is not causing it... is you having a "weak will."
There are very exact things causing these cravings, and they can turn them on hard.
In today's article I cover exactly what is causing them.
I think you'll like it.
by Dr. David Minkoff January 18, 2024 5 min read
While insulin is in the bloodstream, almost no fat burning can take place.
But something can happen here when our diet is quite high in sugar over a long period of time, keeping our Insulin levels high for longer each day.
The cells build up a resistance to the Insulin. Meaning, when Insulin comes knocking, trying to give the sugar to the cell so it can make energy, the cell says “no” and closes its doors.
by Dr. David Minkoff
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