Welcome to the Guide to Sustainable Fat Loss & 30-Day Challenge!

If you’ve ever had trouble losing excess body fat, or keeping it off afterwards, this guide and challenge are for you.

This isn’t some quick fix to help you lose body fat fast only to gain it all back again, or some miracle product that helps you lose body fat but also harms you in some other way.

No, this is a very exact protocol that addresses the reasons you gained the excess body fat in the first place, why it’s so hard to lose it, and why it’s so easy to gain it back again once you have lost it.

It also addresses physical form, building up the muscle that helps to shape our body.

Even more, once you’ve lost the excess body fat on this challenge, you will be in a position to easily keep it off, because you will know exactly what caused it in the first place.

When we talk about losing body fat, toning our physique, or doing any kind of diet, for most of us, while it's something we want, it's also something that's just little bit hard to get started on.

Because we know it will be hard to do. So hard that we come up with so many excuses to push it off into the future.

But why? What makes it so hard to do or even hard to face?

And what makes it so hard to keep our discipline in after so as to keep the weight off?

The key to sustainable fat loss is not “cutting calories”, “working out”, or “changing our diet”.

Yes, we absolutely do need to do all of this for immediate fat loss.

But we’re talking about sustainable fat loss now: how to reduce body fat in the smoothest and most pain-free way, and how to keep it off afterwards.

And there is one thing that determines this more than any other: our hormones.

If we’re having any trouble losing excess fat, or gaining it in the first place, this is due to hormones that are out of balance.

This is what causes excess fat creation when it shouldn’t occur, what prevents us from losing excess fat despite our best efforts, what keeps our energy levels low and our hunger cravings high, and what ensures that even if we push through all the way and lose the fat… we’re going to gain it back again.

It’s unbalanced hormones. And to fix these, we need to fix our nutrition.

If you’ve ever had trouble with diets, losing fat, or simply keeping the weight off, let’s start by saying…

It’s not you.

Let me say that one more time in case you didn't get it.

It’s. Not. You.

Period.

Every year, over a hundred million Americans make New Year’s Resolutions.

And, there’s one resolution made more often than any of the others: the goal to lose weight.

It’s also the one that’s given up on the fastest.

Why is that the case?

BodyHealth is excited to bring you Part 2 of Korey Rowe’s exclusive 10-Day Holiday Workout Challenge! Days 6-10 are here, giving you the perfect opportunity to push yourself even harder, refine your form, and finish strong. Whether you’re at home or in the gym, this program is designed to keep you active, consistent, and energized through the holiday season.

Let’s tackle these next 5 days together and finish the year strong! We also hope you’ve had a chance to check out our Holiday Recipes article where you'll find 10 delicious recipes to help keep your performing and feeling at your best.

As we're in the Winter months, we wanted to provide a little information on how our immune system works and how you can prepare your body to stay as healthy as possible during this period.

Getting sick is never fun.

Our Immune System helps protect our body from harmful bacteria, viruses and toxins coming in. 

And, as there are certain things that can either bolster or weaken it, we wanted to share some key points to help make your holiday season one you can fully enjoy.

Let's dive in.

Explore Healthy Holiday Recipes for delicious, nutritious dishes perfect for festive gatherings. This collection features creative, health-conscious options to keep you feeling great during the holidays without sacrificing flavor. From appetizers to desserts, these recipes are packed with whole ingredients and simple instructions, making holiday cooking stress-free and enjoyable. Discover how to balance indulgence with wellness this season!

BodyHealth has teamed up with celebrity fitness trainer Korey Rowe to bring you an exclusive 10-Day Holiday Workout challenge. This dynamic program is designed to keep you motivated, energized, and on track, whether you’re sweating it out at home or in the gym.

Follow along as Korey takes you through specific workouts crafted to help you stay active this holiday season. With this routine, you’ll build strength, stay consistent, and finish the year on a high note. Part 1 features an incredible lineup of workouts for Days 1-5 below. Stay tuned for part 2, and let’s make every rep count!

If we want to slim down while gaining lean muscle or toning our muscles, we need to address our hormones. 

This is because achieving hormonal balance allows our body to fully and correctly utilize the nutrients we’re consuming for what we do want and not for what we don’t want.

We’ve already covered how high Cortisol hinders fat loss and slows muscle growth. As well as how Growth Hormone, Testosterone and IGF help to speed fat loss and muscle growth.

But there is another aspect to this balancing act: Estrogen, Progesterone and Thyroid.

These hormones exist in both women and men, and are each necessary in proper amounts.

But when they go out of balance, they can create a vicious spiral that raises cortisol and cravings for junk food, lowers growth hormone, testosterone and IGF, and makes fat loss and muscle gains much harder all around.

We've spoken a lot about hormones, but here we cover specifically how toxins affect these.

Testosterone levels have been dropping for decades, while estrogen levels have risen sharply.

And hormonal imbalances are now much more than just being deficient in one or another hormone.

But why is this?

There are exact chemicals in the environment now which block hormones from being created, block them from being used, disrupt their normal action, or even impersonate them entirely.

And, while this affects muscle-building and fat loss significantly, its effect goes far beyond this.

Let's dive in.

Those are some big claims in that title.

And how could they be true when we have statements like:

“BCAAs stimulate the building of protein in muscle and possibly reduce muscle breakdown.”

“Valine is needed for your muscle fibers to fire, for tissue repair, and for the maintenance of proper nitrogen balance in the body.”

“Leucine stimulates muscle protein synthesis and may be the dominant fuel involved in anabolic (tissue building) reactions.”

Well, unfortunately, the claims in the title of this article are true.

They come from research studies done on BCAAs, while the above quoted statements come from marketers.

BCAAs, or Branched Chain Amino Acids, taken on their own regularly and over time, can have a significant effect on body fat creation, muscle gain reduction, kidney trouble, type 2 diabetes, metabolic syndrome, and obesity.

And it's becoming quite a problem. Just google "BCAAs side effects" or "BCAAs and Type 2 Diabetes" and you'll find much more than you wanted to.

But how can they say these things and how does this all work?

Let's dig in and see.

Getting good sleep is one of the most important things we can do, not just for muscle building and fat loss but for our mood, energy levels, and overall health.

Sleep is when our body is able to recover and repair cells, a lack of it even affects our aging process, speeding it up internally, as well as visibly causing wrinkles and sagging skin. 

During the first few hours of deep sleep is when many hormones, including growth hormone and IGF (major fat-burning hormone) are released.

Getting enough sleep also helps to keep cortisol levels lower and balance estrogen, testosterone, progesterone and thyroid.

So if we want a lean, toned or muscled body, then we need deep sleep every night for full recovery, muscle building, natural fat loss and hormonal balance.

Yet a third of Americans get poor sleep, and those with the worst sleep generally have poor health.

So what causes this and what can we do to not only get better, deeper, more refreshing sleep, but also to reverse the effects of poor sleep?

Let’s dive in and see.

Cholesterol is very firmly associated with lifespan. Just not in the way most people think.

In fact, according to newer research, levels of cholesterol in the ranges of 210-240 are associated with longer lifespans.

And lower levels of cholesterol lead to lower levels of energy, overall health and hormonal deficiencies among testosterone, estrogen and others.

In this article we cover how cholesterol actually operates in the body, what it actually has to do with high blood pressure and how it’s not quite the villain it’s been made out to be, but a vital part of our body’s proper functioning.