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Journal

Amy Neunsinger photography.

 

SIMPLE YET EFFECTIVE STRATEGIES TO MANAGE YOUR WEIGHT

BILE ACTIVATION

To reboot your metabolism one of the factors you want to address is the cleaning out of your liver and gallbladder. You see the liver and gallbladder work to release bile. And optimal bile is essential for breaking down and digesting fats, removing toxins, and boosting your fat-burning metabolism. If your body isn’t producing enough bile (or if the bile becomes too thick and sludgy), then the liver can’t properly process toxins, the body gets congested and the lymph system slows down as well. To activate proper bile production one of the easiest practices you can incorporate into your wellness routine is the addition of bitters, either by eating bitter foods, or by consuming digestive bitters right before or after a meal.

GLYCEMIC VARIABILITY + STABILITY

Glycemic variability refers to fluctuating blood glucose levels that occur throughout the day, or basically the amount of blood sugar in your blood at any given time. When it comes to glycemic variability it might just be one the most important and yet overlooked biomarkers to consider when you’re trying to lose weight. If your blood sugar levels spike and drop too frequently throughout the day, then the body will start to store the extra sugar in fat tissue. This also leads to inflammation which has its own set of problems. Not just adding weight to your waist but also compromising your health.

Some of the easiest ways to stabilize glycemic variability is by adding certain ingredients to your food. Cinnamon and bitter melon extract are potent compounds that help regulate blood sugar and insulin responses naturally. You can put a few drops of bitter melon extract in your water before you sit down to eat and sip on cinnamon tea after a meal.

Another important strategy to stabilize glycemic variability is to eat a lot (I mean a lot!) more fiber. Celery, broccoli, cauliflower… are just some of the vegetables you want to consume on a regular basis to help the body build-up glucose tolerance.

Lastly keeping your sugar intake to less than 15gr per day is ideal when it comes to weight-management. Read your labels.

A HIIT FASTED WORKOUT

There have been several studies that show that fasted HIIT is a potent strategy for controlling blood sugar levels as it helps to transport glucose into the muscles and is able to regulate insulin sensitivity more effectively. With as little as 10 minutes of a fasted training a day instead of the classic hour and half treadmill workout you can effectively burn more fat and maintain blood sugar balance for longer periods of time. If you want to test this out for yourself you can use a blood sugar monitor. I use and recommend the Precision Xtra, which is able to measure both blood glucose and ketone bodies.

https://www.ncbi.nlm.nih.gov/pubmed/23467903

AND AS A LAST REMINDER... KEEP ABREAST OF TOXINS.

When the body is overburdened with toxins, the detoxifying organs aren’t able to process the inputs properly and as a result your metabolism becomes sluggish. No diet in the world can help you lose weight if you don’t clean out the toxins first.

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