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Best Creatine for the Price

Here is a list of the benefits of creatine and the best creatine for the price.

Creatine is a naturally occurring substance in the human body and is found in small amounts in certain foods like meat and fish. Despite its small presence in food, creatine has been shown to have a wide range of benefits for both athletic performance and overall health. In my opinion, everyone should take creatine daily.

Here is a list of the benefits of taking creatine regularly:

1. Improved Athletic Performance

One of the most well-known benefits of creatine is its ability to improve athletic performance. Creatine has been shown to increase energy production during high-intensity exercise, allowing athletes to perform at their best for longer periods of time. In addition, creatine has been shown to help build muscle mass and strength, making it an excellent supplement for bodybuilders and other strength athletes.

2. Enhanced Brain Function

Creatine is not just beneficial for physical performance. It has also been shown to improve cognitive function, particularly in regards to memory and learning. Studies have shown that creatine supplementation can improve memory recall and help with problem-solving skills. It can also help protect the brain from injury and may play a role in the treatment of neurodegenerative diseases such as Parkinson’s and Alzheimer’s.

3. Decreased Muscle Soreness

Another benefit of creatine supplementation is the decrease in muscle soreness. Creatine has been shown to reduce the symptoms of Delayed Onset Muscle Soreness (DOMS), a common condition that affects athletes and fitness enthusiasts. DOMS is the result of microscopic damage to muscle fibers and can causes pain, swelling, and stiffness. Creatine supplementation has been shown to help reduce these symptoms and improve recovery times.

4. Improved Heart Health

In addition to its athletic and cognitive benefits, creatine has also been shown to have a positive impact on heart health. Studies have shown that creatine supplementation can improve cardiovascular function and help reduce the risk of heart disease. This is due in part to creatine’s ability to reduce oxidative stress and inflammation in the body.

5. Potential Anti-aging Benefits

Lastly, there is evidence to suggest that creatine may have anti-aging benefits. Creatine has been shown to protect cells from damage and improve cellular health, which can help to slow down the agin process. Additionally, creatine has been shown to improve insulin sensitivity, which is a key factor in the development of age-related diseases such as type 2 diabetes.

So many options…Which is the best creatine for the price?

The 3 main types of creatine are creatine monohydrate, micronized creatine monohydrate and creatine ethyl ester. Let’s quickly compare each one.

Creatine Monohydrate is the more traditional form of creatine. It is the most researched form and has been shown to be effective in increasing muscle mass, strength, and endurance. It is also the most widely available and cost-effective form of creatine, making it a great option or those looking to maximize their return on investment.

Micronized Creatine Monohydrate has been shown to have improved solubility and bioavailability compared to traditional creatine monohydrate. This form of creatine is also easier on the digestive system and may cause fewer stomach-related side effects.

Creatine ethyl ester is a more expensive form of creatine that is said to have improved absorption and bioavailability. However, research on this form of creatine is limited and its efficacy has been called into question.

For those looking to get the most bang for their buck, creatine monohydrate or micronized creatine monohydrate are likely the best options.

Here are my recommendations for both forms:

BULK SUPPLEMENTS Micronized – https://amzn.to/3HQGbpU

Thorne Creatine Monohydrate – https://amzn.to/3YdUOdP

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Best Low Carb Tortillas

Below is a comparison of the best and worst low carb tortillas you can find.

My personal recommendation: I love both the La Banderita and Mission, but I prefer the La Banderita for tortilla size and thickness. They are a little thinner and a bit bigger, making it easier to wrap. The Mission brand is easier to find at most grocery stores, but the La Banderita is available at Walmart as well. I have included an affiliate purchasing link below for your convenience.

Here is a Great Low Calorie/Low Carb Fajita Recipe: https://me-fitter.com/low-carb-low-calorie-fajitas/

La Banderita Carb Counter

These tortillas can be found in most grocery stores and pack a great punch at 4g of net carbs for 8″ tortillas (the largest low carb we could find at Walmart). These tortillas have a great taste and are not too dry, like some that we tried. These would definitely be in our top 2 of low carb tortillas. These are the top of my list mainly for taste and the fact that you can find them in most grocery stores. They are harder to find than Mission, but worth the search.

Click Link to purchase – https://amzn.to/3kYLZFT

Mission Carb Balance

These are my go-to, mainly for their taste and availability. Mission Carb Balance can be found out most grocery stores and online. Not only do they only contain 3g of net carbs, but they taste like regular flour tortillas. There is even a newer street taco that is ZERO net carbs. I will link to both below.

Carb Balance Flour – https://amzn.to/3YbiwXM

Ole Xtreme Wellness Tortillas

Ole Xtreme tortillas have 4g net carbs and 11g of fiber per tortilla. They are also only 50 calories per tortilla with a taste similar to regular flour ones. The only reason that these are not higher on my list is that they are harder to come by. They would be 1 or 2 on my list if I could find them everywhere.

Amazon Link – https://amzn.to/40qKj8j

LA Tortilla Factory Low Carb

Last, but certainly not least, are the LA Tortilla Factory Low Carb Tortillas. At 6g of net carbs and 9g of fiber, these tortillas taste great. The reason that they are last on my list of the top low carb tortillas is the higher carbs and lower fiber. They are also not as available in common grocery stores like Walmart, Kroger, and Albertsons.

LA Tortilla Factory Low Carb – https://amzn.to/40qKj8j

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Weight Loss Hacks (Part 1)

This is part one of a series titled, “Weight Loss Hacks”. Enjoy these simple tips for regaining control of your life and supercharging your weight loss!

Weight Loss Hack #1: SLEEP

One of the most important, and often overlooked necessities of a solid weight loss regimen is quality sleep. In fact, many have said that if it were a supplement, sleep would be considered a SUPER PILL, based on the benefits it provides.

It is recommended that we get 7-8 hours of quality sleep every night. This allows our body to replenish and rebuild optimally.

Here is a quick guide on how to get the best sleep possible:

  1. Turn down the thermostat – keeping a cool room is best for getting good sleep. Some recommend temperatures in range from 67-71 degrees for better sleep.
  2. Make it Dark – turn off all lights, close all blinds and curtains, block lights emitting from devices like TVs and alarm clocks. The darker the room, the better.
  3. Don’t eat before bed – this one is fairly obvious, but eating before bed can cause your body to have trouble staying a sleep. Also, depending on what you eat, it can cause reflux.
  4. Turn your phone and TV off an hour before bed – this allows your body to properly produce the melatonin needed to fall asleep and stay asleep.
  5. Bonus Tip – Tape your mouth shut. This one is the hardest for most people, but the benefits are amazing. Breathing through your nose is always best as it produces high levels of nitric oxide, which increases blood flow and relaxes blood vessels.

Hack #2: Up your Protein

To stay satiated and burn fat at a higher level, try to approach 1g of Protein per pound of your desired weight in pounds. For example, if you want to way 185 and currently weigh 225, eat 185g of protein a day.

Hack this step by using the benefits of low calorie/high protein shakes and protein bars. Also, snacking on things like Tuna can help raise your protein without breaking the caloric bank, so to speak.

Here is the links to the protein powder I use and the protein bars I eat (they are DELICIOUS):

Ghost Protein Powder – https://amzn.to/3JCRu7B

Barebell Protein Bars – https://amzn.to/3DDFJKd

Hack #3: Snack on Low calorie-dense foods

This hack is the basis for the Noom diet app. Eating low calorie-dense foods helps you to feel full, while consuming a low number of calories. A great example of low calorie-dense snacks are:

  1. Grapes – about 104 calories per cup
  2. Oats – 154 calories per 1/2 cup
  3. Greek Yogurt – 150 calories for 1 cup
  4. Berries (strawberries, blueberries, raspberries, and blackberries) – 86 calories for 1 cup of blueberries
  5. Eggs – 72 calories per egg (bonus – 6 grams protein per egg)
  6. Popcorn (MY FAVORITE) – 31 calories in 1 cup of popcorn. (also high in fiber)
  7. Chia Seeds – 138 calories for 1 ounce
  8. Cottage Cheese – 163 calories for 1 cup (plus 28 grams of protein)
  9. Watermelon – 46 calories for 1 cup

Weight Loss Hack #4: Step Count

Although the number 10,000 is somewhat arbitrary, it is still a good reference point to stick to. The number 10,000 came from the development of step-counters in China. There was no scientific point to it, just a random number that they thought would be a good amount of steps.

Even though this number was picked at somewhat random, 10,000 steps a day has shown to raise fat-burning significantly. The number isn’t what makes the difference, but the average American only walks 3-4,000 steps a day. Upping that to 10,000 can burn an extra 300-400 calories for the average person per day. This becomes significant in the long run.

Set your phone or smart watch to a 10,000 step goal and try to reach that on average each day. I promise that you will see results from this step quickly. Not only will the weight come off, but you will also get stronger and gain endurance.

STAY TUNED FOR MORE WEIGHT LOSS HACKS!

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Fat Loss, Not Weight Loss

The term “weight loss” is so common that there are over 88 billion Google searches per month. However, the key is really Fat Loss, Not Weight Loss.

At least 2.8 million people die each year from obesity related diseases. 34 % of adults in the U.S. are obese, with another 34 % being overweight. In a more startling statistic, in children 50 % of boys are obese along side 40 % of girls.

What gives…

According to the NIH in 2010, “Obesity is the next major epidemiologic challenge facing today’s doctors”. This study titled “The Obesity Epidemic” states that Obesity is associated with a higher incidence of a number of diseases, including diabetes, cardiovascular disease, and cancer”.

The NIH explains that factors like fast food expansion, industrially produced trans fats, and portion sizes, to say the least.

How do we fight back?

I am not sure how to fix this on a grand scale without dismantling the fast food industry and remodeling the entire food industry as a whole. However, on an individual level, we can fix a lot.

That is why I am doing what I do. My goal is to provide science-backed resources for individuals who want to make a dramatic change in their lives. I created these resources for people who desire to eat healthy, lose weight, feel great, and hopefully live longer, more fulfilling lives.

Therefore, I went on the same journey to figure out what was causing me to pack on the pounds and feel sluggish every day. I slept horribly, ate poorly, and exercised infrequently to say the least. With the changes I made, I’m hoping that you too can become the best and healthiest version of yourself.

Why Fat Loss, Not Weight Loss

The common misconception, mainly due to advertising, is that we coined the phrase weight loss and established it as an entire industry designed to provide resources and tools for people who wanted to get healthy. With that came countless ideas and theories about the best ways to lose weight and to do it fast.

The problem with most weight loss systems is that they focus on just that, weight loss. If the scale numbers go down, we are doing a great job. This seems like a great thing, but what is really going on?

In many weight loss programs weight loss includes muscle loss and even a loss of healthy bodily functions, due to the lack of good nutrition. These programs become a way to lose weight fast and be lighter on the scale.

What these programs fail to tell you is that most people that do “lose weight fast” protocols gain the weight back when going back to “normal” eating, and many gain back more weight than before.

This is because there is an ignorance of the most important goal of healthy weight loss, and that is Fat Loss. Fat Loss is a bit more complicated than just cutting out sodas, or eating salad all the time. In fact, eating salad all the time is fairly unhealthy, because it lacks the vital nutrients your body needs to function properly.

What do I offer?

My program is not much different than many out there with the goal of total health and fat loss. I provide the resources and information necessary to make informed decisions. I share my story about how I lost 50 pounds in 8 months and created a much healthier lifestyle.

If you would like to join me and learn more about how to have a healthy lifestyle with sustained fat loss, click the link below to join my email list.

http://www.me-fitter.com/sign-up

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Healthy Chocolate Chip Cookies

These healthy chocolate chip cookies are only 60 calories each with 3g of Fat, 7g of carbs, 1g of fiber, and 1g of protein.

We all know that the hardest part of dieting is the cravings for sweets. I know that when I first started I wanted to run to the dessert shelf in my kitchen and shove every sugary snack down my throat. It was a STRUGGLE!

What we also all know is that an important part of having a healthy diet is moderation and mental toughness in the face of temptation.

I hope that this recipe, and many more I will upload, will help you in your desire to eat sweet, while also not breaking the caloric bank, so to speak. This recipe yields about 12-15 cookies.

Scroll to the bottom for the abbreviated recipe…

Start of by preheating your oven to 325 degrees F (160 C) and line or spray a baking sheet with cooking spray or parchment paper. Grab a large bowl and mix together the flour, baking soda, and salt and set it aside for a minute.

In a smaller bowl, mix together butter, almond milk, and melt it in the microwave until fully incorporated. Remove from the microwave and add vanilla and the two sweeteners listed and mix until fully combined.

Pour the wet ingredients into the dry ingredients and combine. Add chocolate chips and fold them in. (Fold don’t whisk!).

IMPORTANT STEP: stick the cookie dough mixture in the refrigerator for 30 minutes. This step is vital to allow us to form the cookies later.

After 30 minutes, take the mix out of the fridge and form the dough into the shape of what cookies would normally look like on the cookie sheet. (This cookie dough does not flatten while baking, so balls of dough will stay that way. This is why we shape the cookies before baking)

Bake the cookies for 7 minutes, remove from the oven and let them cool down before removing them from the cookie sheet. If you have a wire rack, you can let them cool down on that rack after letting them cool for a few minutes.

The Best Part…

Now these healthy chocolate chip cookies are ready to eat. They will store in an airtight container for about a week. If you like warm cookies, you can warm them in the microwave for 10 seconds before eating. ENJOY!!!

Recipe

1 C (120g) White Flour

1/3 C (80g) Brown Swerve (Link to purchase: https://amzn.to/3GWsZz4)

1/4 C (40g) Gran. Swerve (Link to purchase: https://amzn.to/3QRcN6U)

5 Tbsp (49g) Lily’s Chocolate Chips (Link: https://amzn.to/3J1iEVu)

Pinch of Baking Soda

Pinch of Salt

2 1/2 Tbsps (35g) salted butter

2 1/2 Tbsps (35g) unsweetened vanilla almond milk (I use Silk)

1 1/2 tsp (6g) Vanilla Extract

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Best Protein Powder

Best Protein Powder

A quick overview of the best protein powder, the differences between them, and my recommendation on what I choose to buy.

Different Types of Protein Powder

Before we compare brands, it is important to distinguish the different kinds of protein powders. There are a few basic types, including: Whey, Casein, Egg, Pea, Hemp, and Plant. Here is a quick description of each.

Whey: A fast-absorbing, milk-based protein that boosts muscle growth and recovery. Also aids in fat loss. Provides all 9 essential amino acids. Also promotes satiety (fullness).

Casein: A protein found in milk that gradually builds muscle mass and aids in fat loss.

Egg: Made from egg whites. Provides all 9 essential amino acids.

Pea: A high-fiber protein made from yellow split peas that promotes satiety (fullness).

Hemp: Plant-based protein that is rich in healthy fats and several essential amino acids.

Plant: A Plant-based protein that is blended in order to increase the positive effects on muscle health.

Of these proteins, I have chosen to focus on what I believe is the most effective in most cases, and the one that I use on a daily basis, WHEY!

Why Whey?

Whey is a complete, high-quality protein that contains all of the 9 essential amino acids required for optimal health. In addition, it is very digestible, absorbed from your gut quickly compared with other forms of proteins.

  1. Whey is an excellent source of High Quality Protein.
  2. It promotes Muscle Growth.
  3. Whey may help to lower blood pressure.
  4. It may help treat Type 2 Diabetes.
  5. It may also help reduce inflammation in the body.
  6. Whey has been found to be beneficial for Irritable Bowl Disease (IBD)
  7. It is highly satiating (filling)
  8. Whey aids in fat loss along with a healthy, high protein diet.

Popular Brands of Whey Protein

There is an endless amount of brands of Whey protein on the market. Here we will be focusing on 7.

ON – Optimum Nutrition

Optimum Nutrition Gold Standard Whey contains 24g protein per serving. It however contains a patented digestive enzyme blend and ultra-filtered microfiltration process that results in a low lactose product, an addition that sets ON apart from others. You can buy ON in a variety of flavors, such as chocolate peanut butter and cookies and cream.

https://amzn.to/3Hd02k4

BSN Syntha – 6

BSN Syntha-6 Edge Whey Protein Isolate Protein Powder contains whey protein isolate, which is one of the purest forms of whey protein in the industry. It also contains zero carbohydrates and has great forms of the 9 essential amino acids. It’s also rich in BCAAs and glutamine peptides that can aid in recovery after intense workouts.

https://amzn.to/3IVZ9xj

Naked Whey

Naked Nutrition Whey contains 25g of whey protein per serving. It also contains high qualities of the 9 essential amino acids to aid in building lean muscle.

Naked Nutrition Whey Protein Powder is free of artificial flavors or sweeteners. It’s also rich in vitamins and minerals like calcium, iron, magnesium, and potassium. The product contains zero cholesterol or sugar.

https://amzn.to/3XEsSze

Dymatize

It has a high protein content of 25g per serving. This protein product does not contain any lactose or cholesterol, helpful for those with allergies. It also contains high qualities of all 9 essential amino acids.

https://amzn.to/3WizmCH

GNC Amp

GNC Whey Pure Isolate is GNC’s protein powder. It has, as many brands, high quality amino acids and 25g of Protein per serving. This is high level of quality protein. It also contains zero sugars and 3g of carbohydrates.

https://amzn.to/3GPKlO6

BPN – Bare Performance Nutrition

Supports improved recovery and muscle protein synthesis necessary to build lean muscle. BPN contains 88% fast acting whey protein and 12% slow digesting casein protein. This allows for a slower release of protein, which the body breaks down into amino acids and makes for a thicker, more consistent and better tasting product. It also contains 25g of high quality whey protein with only 4g of net carbs.

https://amzn.to/3WhSZLg

Ghost

Ghost is the current whey protein that I have been using lately. I love the price point at $45 per 2 pound jug and think that the flavor is outstanding. I recently bought the Coffee Ice Cream and it tastes as such.

Ghost contains 25g of protein and only 2g of net carbohydrates. It contains high quality essential amino acids and is soy and gluten free. This protein is also great used in mixes for ice cream, pancakes, cookies, and other baked goodies. Give it a try!

https://amzn.to/3ZJWZqv

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Best YouTube Channels for Weight Loss

Here is a list of the best YouTube Channels for weight loss that have helped me along in my journey to lose 50 pounds. In no particular order:

Thomas DeLauer – https://www.youtube.com/@ThomasDeLauerOfficial

The information that DeLauer provides is absolutely top notch. He not only gives great insight into the diet and fitness world, but also provides detailed and scientific explanations on what is going on in your body when you are making all the changes.

I have found much of my scientific studies from him mainly, with the supplementation of a few others. His story was a great motivator for beginning and sustaining my weight loss journey. Check out his sight above if you are interested in learning in detail about the ins and outs of weight loss and fitness.

Miss Fit and Nerdy – https://www.youtube.com/@MissFitAndNerdy

MissFitandNerdy is an ACE Certified Personal Trainer, Fitness Nutrition Specialist, and Functional Movement Specialist. Her information is similar to Thomas DeLauer in that she gives great scientific explanations behind weight loss. She also describes and documents her struggles and successes to further motivate you to stay on track.

I have found her sight to be highly informative and inspirational. I hope that you will check her out from the link above.

Sean Nalewanyj – https://www.youtube.com/@Sean_Nalewanyj

Sean has a knack for helping you sift through the muck of the fitness industry and narrow it down to the most effective workouts and nutrition. He speaks plainly to the myths in the industry and how to apply effective techniques to see lasting results.

If you would like to check out Sean’s YouTube channel, check out the link above.

Will Tennyson – https://www.youtube.com/@WillTennyson

If you like a little humor with great information then Will is your guy. He gives great explanations for nutrition and fitness while applying a great deal of sarcasm and humor. I find myself laughing and learning at the same time.

Will also promotes top effective supplements that have helped many athletes around the world (BPN Supplements).

Check out Will’s YouTube channel above to be highly entertained and to learn.

Fit Father Project – https://www.youtube.com/@Fitfatherproject

Being a father of 4, I found great motivation from this YouTube channel. The Fit Father Project is just that, a channel to help motivate and educate fathers on how to lose weight and get fit while navigating the life of fatherhood. I learned so much about myself and how to set goals in nutrition and fitness. I would recommend this channel to any dad who wants to learn and be motivated to lose weight and get in great shape.

Ben Greenfield Life – https://www.youtube.com/@bengreenfieldlife

I have been following Ben Greenfield for many years, listening to his podcast and watching his videos on YouTube. His ability to connect content on a personal and inspirational level is second to none. Ben’s content contains fitness advice, spirituality, fatherhood, and biohacking. All of his biohacking advice is absolutely spot on. I listen to his content every day and would recommend you give his channel a try.

Joe Duff the Diet Chef – https://www.youtube.com/@TheDietChef

Joe’s channel is amazing! I have used so many recipes from his YouTube channel and every single one is simple and delicious. If it wasn’t for Joe, I wouldn’t have been able to eat the foods I love, while cutting out the unnecessary sugars and carbs. His channel is chocked full of great recipes with full descriptions of each. Go check him out and try out his recipes today.

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A Comparison of Different Diets

Different Diets

There are literally hundreds of diet choices if you searched different diets on google. Below is a quick Comparison of Different Diets, specifically 5.

The Ketogenic Diet

The basics of the Ketogenic Diet (also called Keto) is eating high fat, moderate protein and very low carbohydrates. The plan focuses on keeping your body in a state of fat burning known as “ketosis”, where your ketones are high and your insulin is low.

The ketogenic diet eliminates processed simple carbs like white bread, white rice and sugary sodas and juices. Many snacks and foods today are labeled as Keto Friendly at local grocery stores and markets. This basically means that the food you are purchasing is very low in carbohydrates and, therefore, fits into the ketogenic diet.

While Keto has been very popular over the last few years, there are also concerns with following this diet. Eating high amounts of protein and fat can also affect your health negatively if too high. Fatty liver disease is often a side effect of people that experience negative side effects of keto. Keto also cuts out higher carbohydrates fruits and vegetables, which are vital to a healthy lifestyle.

Done properly and with caution, the Ketogenic Diet can be very beneficial for weight loss!

Intermittent Fasting

Intermittent Fasting (IF) is exactly what it sounds like, fasting intermittently. More specifically, you choose a fasting window time and an eating window time. The three most popular IF times are known as 14:10, 16:8, and 18:6. The first number is hours fasting and the second number is the eating window hours.

While doing Intermittent Fasting, I choose 16:8 (not more or less effective).

During the fasting window, your insulin levels are at their lowest levels, therefore optimizing fat loss. Some even believe that exercising during a fasted state can increase fat burning, although that is debatable.

The amount of calories do not change, just the time that you consume them.

Low Carb (Different Low Carb Diets)

There are different variations of this one, but basically they all share the same idea of eating very low carb. You may have heard formal low carb diets such as Atkins, Whole 30, and Paleo.

These diets consist of lowering your carbohydrate intake significantly in order to achieve weight loss. By restricting carbohydrates you are, in turn, restricting calories, therefore, losing weight. The major drawbacks of all of these diets are that since they are so restrictive, the ability to maintain this diet style is very difficult. Many people find this so difficult that they gain most of their weight back after reintroducing carbs.

Weight Watchers

Weight Watchers basis their weight loss plan on a number system. The main effectiveness of this diet is on the accountability and coaching system. They offer a community with coaching and partners to help keep you on track.

Weight watchers also offers personalized meal plans for your to follow step by step. This diet also does not restrict specific types of foods.

The downside to this diet is that you have to pay for it. If you want the coaching and workshops you have to pay for a higher tier within their program.

Macros

While Macros isn’t a specific diet plan, it is a system of calculating how much protein, fat, and carbs you should consume throughout the day.

Macros can fit into some other diets, such as Intermittent Fasting, by simply counting macros within your eating window.

An easy way to calculate macros is to take your body weight at multiply by .8 (range of .8 to 1.5). This will give you approximately how much protein you should be consuming in a day. For fats, multiply your body weight by .3. For carbs, just fill in the remaining calories with that carbohydrates. As a reference, Carbohydrates account for 4 calories per gram, proteins account for 4 calories per gram, and fat accounts for 9 calories per gram.

In Conclusion…Different Diets

What all of these different diets, and all diets for that matter have in common is the concept of Calories In, Calories Out (or CICO). Whether tracked or not, you cannot lose weight if you are eating more than you are burning. At the end of the day, you have to burn more calories than you eat.

Your body does some of this for you, known as your Resting Metabolic Rate. The other, and more important number is what you do in the kitchen, at the restaurant, or in the drive-through. That is why you need to put in the work to know how much you eat and how much you burn. This will get you SO far in your weight loss journey. Keep pushing yourself to do better!

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Weight Loss Isn’t a Secret

Weight Loss Secret?

Why does weight loss seem so elusive or secretive? There seems to be an endless amount of diets, influencers, books, and articles that seem to claim they have the secret to weight loss.

First, many of these claims are a ploy to sell a product that, while it works, costs you more money than the return on investment. Second, there IS a ton of information out there about losing weight, therefore the “fire hydrant” feel to absorbing said information.

My goal is to try to simplify the process as much as possible. That is why I offer a free 7 step basic plan to lose weight. Sure, I have a 7 day crash course that goes into much detail about the science behind weight loss, with example recipes and motivational tools. However, it is not a requirement to lose weight.

I did the research myself over many years so that you don’t have to. You could absolutely do the same as me and read numerous articles, books, and journals; watch YouTube influencers until you’re blue in the face; and, through trial and error, hone the process for quickly and sustainably losing weight. Or, you can lean on me as your resource and take my advice that has been highly studied.

Why the confusion?

The problem with the nutrition world isn’t really a problem at all. There is an abundance of research and information out there to help you make an informed decision on what would best work for you. From the Ketogenic Diet, Low Carb Diets, Mediterranean diets, Vegan, Carnivore Diets, Intermittent Fasting, Weight Watchers, and many more.

There are a hundred phone apps to help track and motivate you on your journey, each catering to a different diet process. There is MyFitnessPal, LoseIt!, Fastic, Weight Watchers, Noom, and more.

Let’s Simplify It All!

Regardless of the dietary process you choose (i.e. Low Carb, Keto, CICO…) all of these diets have a scientific fact that they all hinge on. That scientific fact is that you can ONLY lose weight if you burn more than you consume. Calories In, Calories Out is proven to be a non-negotiable in weight loss. If you eat low carb, but eat too many calories, you will gain weight. You can Intermittent Fast and eat too many calories, and will also gain weight. If you do Weight Watchers and over eat, you will never meet your weight loss goals.

Simply put, you have to have more out and less in, however you decide to achieve that.

Weight Loss Isn’t a Secret After All

All of the information is out there for you to find on Google, YouTube, books, articles, and journals. Can it take a long time to do the research and come to a good understanding? Yes! Can you follow me and get this information in a much simpler and sifted-through form? Absolutely!

Click below to go to my Sign Up page and get updates, a free introductory video, and a Free PDF of the basic information of my weight loss plan.

Click to Sign Up
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Weight Loss Myths

There are many myths about weight loss. Here are just a few.

Myth #1: Healthier Food is more expensive

The top of the list of weight loss myths is that food is more expensive the healthier it is. While eating from higher end organic sources may cost you more, there are many more options to eating healthy that can even be purchased at Walmart.

The idea is that you replace what you are eating with healthier alternatives. There are many healthy alternatives that cost the same and even sometimes cheaper than their unhealthy counterparts.

Yes, eating the dollar menu at McDonald’s is way cheaper than eating a healthy meal from Chipotle, but that’s an extreme. Plus, McDonald’s is a near guaranteed “heart attack in a box”.

Besides, eating out is the most expensive form of food consumption. When you eat healthier, many times you are choosing to cook meals at home. This leads to healthier eating because you can choose the ingredients you put in your food and know exactly how many calories, fat, carbs, and protein you are eating. This is also the cheaper option. That is why this is Myth #1.

Myth #2: Carbs Make You Fat

If I could write a book about this being one of the big weight loss myths, it would be this one. For one, which carbs are we talking about? Complex or simple? Second, fiber is a carb and is vitally important to our health.

Starchy fried foods are obviously detrimental to your health and can cause many health issues, like fatty liver disease, obesity, and high blood pressure. Yes starchy fried foods are loaded with carbs. However, there are other kinds of healthy and, indeed necessary carbohydrates.

Complex carbohydrates play a very important role in many of our necessary biological functions like digestion, metabolism, blood sugar regulation, hormone health, and even sleep patterns. Complex carbs also reduce the risk of type 2 diabetes and heart disease when properly balanced in our diets.

The takeaway is that we need to be more specific when talking about carbohydrate intake. Eat carbs, don’t go crazy with them, and make sure they are complex.

Myth #3: Exercising like a crazy person is the only way to lose weight fast

The rule of thumb is that weight loss is 80% diet and 20% exercise. You can exercise like the top athlete in the world and not lose one pound of fat if your diet is not on point. Let me explain with an example…

If you go to www.calculator.net/calories-burned-calculator.html, you can find out roughly how many calories you burn per activity you do. If you eat a cheeseburger from McDonalds, you have consumed 313 calories (according to their website). To burn 313 calories, you would have to run vigorously for approximately 1 hour (depending on your weight and level of difficulty).

I don’t know about you, but I think it would be much easier to swap something for the cheeseburger than run an hour.

I actually only run 1 to 2 times a week, and no more than 2 miles on average. I run very slow when I do and I hate it. Most of my exercise comes from walking 10,000 plus steps each day. I lost and continue to lose most of my weight due to changing my eating habits. Eating healthy is the most important key to losing weight. It has the greatest effect on weight loss.

Myth #4: Sit-ups are the best exercise for losing belly fat

While sit-ups are a great exercise, no one exercise is going to target fat loss to a specific body area. When you are in a burning state, and while exercising, your body loses fat on an overall scale. Wherever your fat has accumulated the most you will see the biggest changes.

Anaerobic exercises like weight lifting and sit-ups/crunches build muscle. Muscle burns fat, and there you have it. So, sit-ups are a great addition to your exercise routine, but they do not target fat loss in your belly alone.

Myth #5: “Low Fat” or “Reduced Fat” is the healthier choice.

Fat, like carbohydrates is another important component of a healthy diet and weight loss. Consuming too little fat it not healthy for our bodies. The USDA recommends getting up to 35% of your daily calories from fat. That is somewhere around 90-100 grams.

If you are eating “low fat” or “reduced fat” foods you can have one of too scenarios. Either it is still too high in fat (funny right?!) or it contains a higher amount of sugar in the ingredients. Either way, you need to learn to read the labels on food boxes to see what you actually consuming before buying a “low fat” or “reduced fat” product.

Still, the best way to control what you eat is to cook at home. That way you know exactly what you are putting in your body each meal.