You've probably heard of calorie counting. It's something you're told you must do on any diet to lose body fat. 

And this is true.

But there's much more to it than that.

Because if you only did calorie restriction, and addressed nothing else, you'd most likely fail at the diet, or, if you made it through, you'd almost certainly gain it all right back again. 

So, while we'll start this article with calorie counting, make sure you read all the way through, because it's just the tip of the iceberg. 

Let's begin.

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.

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.

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.

This is the end of the Gut Health 30-Day Challenge. Now it’s time to take a step back and see where we are, and where we go next!

The goals for this program were:

• Digestion significantly improved and heartburn should be gone or noticeably lessened.
• Bowel movements will have normalized.
• Cravings for sugar or junk food should be gone or severely diminished.
• Any extra inches around the waste caused by bloating from gas should be fully or mostly gone (this is a bigger deal than most people realize).
• Hormones will be in much better balance.
• Mood and energy levels will be much higher and stress levels will be lower.
• It will be easier to relax, to fall asleep and to stay asleep.
• Skin health will have improved, quite visibly in some cases.
• Mental ability will have improved for some.
• Longevity will have increased.
• It will be much easier to lose fat on a diet and get through the “cravings hurdle.”
• It will be easier to add muscle, especially for those in their 50’s, 60’s and 70’s.
• And, if HRV levels were measured at the beginning of the challenge, these should now be higher.

The Gut Health Protocol & 30-Day Challenge starts today!

On this protocol we address Acid Reflux, GERD, IBS, Candida, H. Pylori, C. Diff, Leaky Gut, SIBO, Gluten Reactions & Much More.

We address hormone and energy levels, mood, the ability to burn body fat and increase muscle gains.

We address sleep, stress levels and overall mood.

We address cravings for sugar that derail our diets or fat loss attempts.

We address bloating and a protruding stomach.

And we improve overall health and longevity.

This is probably the most important protocol we have released, because it truly affects every aspect of our overall health.

Our gut is the chief entrance to our body.

And its ability to break down foods into nutrients our cells need to function, to balance our hormones, to provide key neurotransmitters for our brain and nervous system, and to prevent harmful toxins and microorganisms from making it into our bloodstream is more important than any other aspect of our body to ensure our overall health, energy levels, and longevity.

But let’s go a little deeper.