Change Wired

Yes, your genes, your gene expression affects how lean you are or how easy you put on weight. No, you can't change your genes BUT you can change what genes are turned on and off by changing your lifestyle - your diet, your exercise routine, your sleep, your stress levels, your relationships etc. Special attention future MOTHERS! Your lifestyle, your diet choices, your nutrition affect how lean or obese your kids will be! *Hunger Winter Netherlands Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] < Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

In my opinion and from personal/professional experience, eating nutritious whole foods, reducing your carbohydrates and eating more healthy fats in whole foods is the easiest most effective diet. It means eliminating all the added sugar and sweeteners, not eating sweet fruits for a while, eliminating all the processed foods and refined carbohydrates, all the grains and beans, all the starchy vegetables like potatoes. Basically eating lots of non-starchy green and colorful vegetables, raw and cooked, and your fats and proteins - fatty fish, eggs, meats, nuts and seeds. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] <Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

If your BMI is up to standards and your weight is in a healthy range too, you might still carry excess weight and therefore not look that great. Make sure to measure your fat percentage, the easiest and more precise way is to go to a good fitness center and ask if they do body fat measurements with caliper or some more advance scanning technology and tools. Then compare your body fat percentage with the fat percentage of people or fitness models, trainers you want to look like. Second thing to consider - you might be bloated and retain to much water, not carrying too much extra fat, due to too much salt in the diet, inflammatory and high in processed carbohydrates diet, some supplements or drugs you are taking etc. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Yes, you can skip breakfast and do some version of intermittent fasting (basically time restricted eating). Eating in a 6–8 hour window, let’s say between 12–8 PM daily. And fasting, consuming maximum unsweetened tea, coffee and water, the rest of the day. Even that alone will give you health/weight loss benefits. But the trick here, something you must be cautious of, is not to overeat, feeling you deserved it, or feeling extremely hungry, at times when you have your meals, or snacking all the time in that eating window. Ideally, for maximum weight loss, you got to keep your launch and dinner the same as it was (hopefully healthy), skipping breakfast and all the additional calories that come with it. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

You got to eat you vegetables, greens and spices: fresh and cooked, colorful, organic. Kale, spinach, Swiss chard, Broccoli, Brussels Sprouts, arugula, leeks, mushrooms, cauliflower, dill, cilantro, artichokes, garlic etc. - the more variety the better, add some olive oil to absorb fat soluble vitamins like A, D, E, K Eat your fish full of Omega-3s and minerals: wild, in water or olive oil, or grilled, or steamed. Sardines, herring, salmon, anchovies. Seaweed, especially Kelp and Wakame - the richest source of Iodine and other essential minerals. Eat your pasture raised eggs for cholesterol and choline, vitamin D, essential fatty acids and other important nutrients. Eat foods rich in beneficial gut bacteria, something fermented like kimchi or sauerkraut, with no sugar added, kombucha and organic yogurts and kefirs from grass-fed healthy animals. These foods are real superfoods that improve your vitality, overall health, strength, that balance your hormones and contain essential nutrients for your brain and body. I eat all of them almost every day - often I just assemble a salad with all of them and some nice olive oil based dressing. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

I experimented in my life a lot! Myself and with clients. I ate on classic bodybuilding mealprep schedule, 5-6 times a day. Now I eat 1-2 meals a day. 3 times a day - almost never. One meal a day definitely helps to lose weight, because it’s hard to over-eat, eating only one meal a day BUT only when you eat healthy. You can eat enough junk calories in one meal to sabotage all your weight loss efforts and actually gain weight. Just start eating from a fastfood place every day, one of their big meals and you gain weight eating once a day in no time! But even eating healthy, eating a lot of nuts, healthy oils, pouring bulletproof coffees on top of that, consuming huge amount of calories, you can also gain weight, eating just one “healthy” meal a day. It’s not just how many meals you have, it’s also the quality of food and the amount of food that matters. AND the timing. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

You may experience hunger for 3 main reasons: Not enough calories (energy in your food) Not enough nutrition (macro and micro nutrients, your essential fats and proteins, vitamins and minerals) Spikes in your blood sugar. There are more things, that influence your hunger, but these ones are the biggest. How to address them? Build your meals around foods that: Give you enough energy – most people are getting way more calories than they need, way more calories than vitamins and minerals that the body actually craves. Provide volume in your stomach – fiber and water in whole foods do the trick, think vegetables, greens, those are the best foods to build volume, providing a lot of nutrition at the same time, AND they also assist in keeping your blood sugar stable, that is very important for you hunger-free life. Provide your essential micro-macro nutrients, your essential fats (think fatty fish, think egg yolks, think nuts and seeds, think avocados and olives, olive oil), your essential amino acids or proteins (think wild fish, think eggs, think grass-fed beef), you micro nutrients, vitamins and minerals (think green and colorful vegetables). So how does it apply to your meals exactly? Make sure to stop eating foods, that spike your blood sugar, like any kind of added sugars, like processed grains products, breads and pastries etc, fake-“healthy” energy bars that are actually just a fancy candy, dried fruits and tropical high-carb fruits like bananas. Build your meals around healthy fats, proteins and vegetables, I mentioned above. Eggs with veggies for breakfast maybe, or bulletproof coffee and no breakfast. Fish or meat with veggies for lunch and dinner in all sorts of variations. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

There is no simple answer to this question for 2 reasons. One. Calories’ needs are very individual and depend on your age, gender, metabolism, health, gut bacteria, digestive health, stress levels etc. Two. Different foods containing the same amount of calories on paper will have different effects on your body composition and health. Compare Processed Foods VS Whole Foods, Compare Nuts and Seeds VS Oreo Cookie – completely different effects on your body in all aspects. For more information and to understand calories better check out my latest blog on http://www.createyourself.today “SO WHAT’S UP WITH CALORIES”. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Fats takes the least amount of energy for your body to digest and absorb as energy and you need to be aware of the fact if you want to lose weight effectively and stay leaner. You want eat your fats as a part of a whole package in order to lose weight effectively on a high fat diet, that will make your digestive system work harder, breaking down high fat foods to get the fat out of the food, unprocessed whole fats usually come in foods along with proteins, like our eggs, fish or meats, or with slow carbohydrates and fiber, like nuts and seeds, avocadoes, olives – those fats you want to eat to lose weight. I wouldn’t recommend at all, if your goal is maximum weight loss or maximum leanness to eat lots of “processed and refined” fats, even if they are of the best quality like extra virgin olive oil, coconut oil, grass-fed cream, cheese, ghee butter, cacao butter, avocado oil, all kinds of nut creamers – etc., any kind of oil, that does not come as a part of a whole food, id recommend to avoid them to lose weight. Fats in whole foods will help you to maintain hormonal health, high energy levels and will help you to lose weight effectively combined with low carbohydrate content of your diet. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

It’s effective to boost your metabolism, decrease your hunger hormones and make dieting easier mentally and emotionally, that definitely helps with weight loss progress and getting through plateaus. But from a health perspective and not to cancel your dieting results “cheat” day ideally got to still be healthy but higher in healthy calories and nutrients, meaning, let’ say once a week or so, you eat as much as you care for of nuts and seeds, fish, all kinds of vegetables and fresh fruits - anything healthy in unlimited amounts - that would be ideal cheat day. People tend to eat junk foods on their cheat day and I can’t say or seem to observe any benefits of that, except for psychological benefit of “taking the edge off” and boosting one’s willpower reserves. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

The best strategy for weight loss is changing the quality of foods you eat, meaning, the types of food you eat. This approach is proven to be the best and most intuitive, most sustainable in the long term. Our body is not a calorie-burning machine, quantity of food is far less important than the quality, how much you eat matters less than what you eat. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

In my practice, lowering your carbohydrates through elimination of all the added sugars, grains and beans, dairy products, fruits. Eating whole foods only, non-starchy vegetables, healthy proteins from fish and eggs etc. Drinking lots of water and being more active. Eating in an 8-hour window, eating earlier in the day. If you implement all the strategies, you’ll lose weight with your health improving and without major cravings. (Keep in mind that any lifestyle/diet change it still work, otherwise everyone would easily do it) Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Diet soda with artificial sweeteners and a bunch of chemicals in it - no, it is not healthy, and yes, you might gain weight. Weight gain is to a bigger degree the result of hormonal imbalances and issues with metabolism and your gut bacteria. Calories play a minor role. Plus a lot of "zero-calorie" drinks in reality have some calories that they don't have to claim due to FDA standards or the substances in the drinks are broken down by your body into caloric substances. The studies on both questions in humans, weight gain and health problems and diet soda consumption, are not conclusive, but in rats studies, there was a definite correlation between artificial additives in diet sodas and weight gain/health problems (even though the mechanism is still not clear) - diet sodas consumption negatively affects your metabolism, making you more prone to gaining weight, changing your hormones in unfavorable way, increasing inflammation, negatively affecting your gut microbiome, increasing cravings and appetite, increases your chances of getting a stroke, dementia, tumors of all kinds. Sodas are definitely not a healthy drink. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

It actually can take up to 6–9 months to become fully keto adapted. It really depends on many factors and how well you do keto diet, because most people really do not implement it well, kicking themselves out of ketosis, consuming too much protein, or too many carbs for their metabolism, or the wrong kind of carbs that kick them out of ketosis. The key to success on a ketogenic diet, the key to feeling good, having lots of energy, having improved physical and mental performance is to train your body to switch to burning fat for fuel efficiently producing ketones. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

The best way to kill stomach fat is to stop eating processed sugar and ANY added sugars (even natural ones like honey). AND excess carbohydrates in the form of fruits, dried fruits, starchy foods like potatoes, anything made of processed grains and, ideally all whole grains and beans - you’ll kill that stomach fat really fast, when you remove all the foods that raise your blood sugar (all the foods higher in carbohydrates and foods you are allergic to), all the pro-inflammatory foods (refined an processed foods, packaged foods with a lot of artificial ingredients), and when you eliminate/reduce lifestyle factors, that promote inflammation and stress, some of which are bad quality of sleep, work stress, toxic environment, stressful relationship. To start off for fast results I’d recommend to: stop all the added sugars stop all the grains and grain products stop all fruits stop eating as much as possible packaged and processed foods of any kind make sure you sleep well and exercise regularly (weight training + HIIT combo is best for weight loss). Some foods that assist you in losing weight and reducing stomach fat, are the foods that make your body spend a lot of energy on digestions and improve your gut health: green leafy vegetables non starchy vegetables with lots of fiber, cooked “al dente” (not fully cooked) and eaten raw: broccoli, cauliflower, Brussels sprouts, asparagus, kale, mushrooms etc. protein rich foods like eggs or fatty fish, grass-fed meet foods rich in probiotics like sauerkraut and kimchi Also helpful: Green tea and coffee (nothing added) Questions? Want me to talk about your confusions? Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

A question I got on Quora: The Atkins and ketogenic diets seem to both be very effective for weight loss. What is the difference between the two? Listen to my answer to understand the major difference between Atkins and Ketogenic diets, which one to use for your goals, to look/feel and perform the best. Questions? Want me to talk about your confusions? Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Ketogenic diet, keto, ketosis, high fat diet - these term are used to describe the most googled diet of 2017. It’s not a new diet. It was first mentioned and used almost a century ago! Everyone these days seems to be getting into ketosis,out of ketosis or wanting to learn more about it. Why? Some benefits of properly implemented ketogenic diet include: No cravings and hunger Stable increased energy levels, no ups and downs, no crashes, no mood swings Better digestion Effortless weight loss Improved mental and physical performance Decreased inflammation and faster recovery Improved metabolism Decreased, stable blood sugar levels Reduced belly fat Stabilized hormones Helps with any autoimmune, neurogenerative, inflammatory conditions And so much more… But all of this goodness you get ONLY when you do it right. Otherwise you might just end up feeling the worst you felt in years, adding to what you already have very low energy levels and a lot of crankiness :) So how NOT to do it? 1. Eating high fat diet (75% and more calories come from fat) combined with high carbohydrate content. It’s not just about eating most of your calories from good quality fats. It’s also about not consuming excess amount of carbohydrates overall. For most people ketogenic diet means no more than 50g of carbohydrates total per day. 2. Consuming the wrong kind of carbohydrates. The carbohydrates you eat should come ideally and entirely from your non starchy and leafy green and colorful vegetables, from nuts and seeds, from avocadoes. NOT from fruits, potatoes or (the worst) simple sugars like honey or plain sugar (brown or not). The wrong carbohydrates can raise your blood sugar and kick you out of ketosis never letting your body burn fat for energy, meaning no ketosis with all the benefits, and no energy for you. 3. Eating too much protein. Especially from shakes and protein bars - those are fast proteins that can easily be converted into blood sugar, glucose, again kicking you out of ketosis. But even eating too much protein from whole foods like your favorite meats, fish or eggs will do the same. Questions? Want me to talk about your confusions? Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Experiment, experiment, experiment - this is a short answer of course. But the truth is, until you give a few diets at least a 2-week trial, being really consistent with the rules you establish, until you experiment, you'll never know, no matter what the experts in nutrition field tell you, that's why some diets work for some people and don't work for others – there is no such thing as one-diet-fits-all. But besides that? Besides that, to learn what your perfect diet is, you got to: Educate yourself about essential nutrition requirements for your body, maybe get a consultation with a nutritionist to learn what nutrients, micro and macro, your body needs to be in your diet, and then learn about the best foods (the ones you like the most) to get those essential nutrients from. Build a sample meal plan, that works for you around those foods. Eat a lot of non-starchy green and colorful vegetables in any case, some fermented foods, fatty fish – proven by people living the longest to be the most beneficial kinds of foods you can’t skip if your goal is ultimate health, mental and physical performance, best body. Listen to the full episode to learn about other things to pay attention to, other things that matter, when trying to create a perfect-for-you diet. Questions? Want me to talk about your confusions? Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

In this episode I briefly talk about how cooking and raw food for metabolism and weight loss. Did you know that, for example, when you eat a cooked egg you absorb about 40% more protein compared to eating a raw egg? As it turns out, according to the recent evolutionary research, we homo sapiens, might have evolved as a cooking ape. Cooking our food (not only by temperature, but drying, fermenting etc.) allowed us to develop and sustain such a robust and hungry brain, that ultimately made us smarter... Anyway, to make it short: cooking makes nutrition/energy in foods more available (not talking about some temperature/storage sensitive vitamins) to our bodies, cooking makes digestion on all levels a much easier job - we get more energy from our food with less work. That's why eating more raw foods with a lot of fiber and not many calories (like salads, raw broccoli or kale etc.) makes it easier to lose weight! You make your body work hard to digest not getting much in return! And digestion is an energy consuming process! It can take up to 30% of your daily energy expenditure! That's why 100% unprocessed raw food diet works for weight loss that well. That's why diet high in processed "lazy" foods makes us fat so easy! All the energy and no work, almost instant digestion! What's the main takeaway? Eat your raw vegetables to make your digestive system work hard to lose weight easier and faster. Eat your protein from whole foods, like your meat, eggs and fish - it makes your stomach work hard too! Fats, sadly, are the easiest to digest, even the good fats. Watch them (all the oils and butters mainly, not fats in whole foods), when weight loss is the main goal. Questions? Want me to talk about your confusions? Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

3 major reasons: 1) your genetics (about 20% or less) 2) your microbiome (your gut bacteria) 3) your health (hormones, metabolic health, immune system, age etc.) 3 things you can do about it, to lose weight easier, reduce cravings, maintain a healthy weight effortlessly, get more from your exercise, have more energy: 1) Improve the quality of your diet: think quality over quantity, think nutritious FOOD (full of vitamins and minerals, fiber, essential fatty and amino acids) over supplements and worse quality of food. Think organic, local, fresh, wild, grass-fed, pasture raised, sustainable. 2) Manage your stress better using tools like meditation, focusing on what you can do in each situation instead of focusing on possible negative outcomes, being proactive and responsive to life's events instead of reactive with behaviors that don't serve you, being more present VS anxious about the future or regretting smth in the past 3) Manage the quality of your sleep by having no screen time an hour before bed and right after you wake up, by doing some relaxing before-bed routine like reading a paper book, listening to nice music, spending time with family, meditating, taking a bath. Manage the quality of your sleep by sleeping in a completely dark room: best solution is blackout curtains or at the very least really good eye mask. Have no wifi and blinking devices operational while sleeping. Questions? Want me to talk about your confusions? Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

A short summary for you guys, listen more for details if you want to build YOUR perfects abs but have been struggling with it for a while now. I used to run 10 K a day, counting calories, eating low fat diet and I never saw my abs. Now I don't run except for short sprints, I don't count calories and don't starve myself and I get to keep my 6 pack abs all year round. 1. Quality of your food matters more than the quantity of your calories. 2. You don't need to do hours of cardio to get lean and see your six pack. In fact, it can be counterproductive. 3. Consistent efforts will bring more results, even if they are not "perfect". Compared to all-out efforts combined with "recovery" periods doing nothing and often falling backwards. Questions? Want me to talk about your confusions? Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

A lot of people who I work with can't succeed on a ketogenic diet aka high fat diet (weight loss), because they still eat too many carbohydrates from healthy foods like whole grain pasta or plain whole grains, or sweet potatoes and similar foods. Even carbohydrates from avocados and nuts add up at the end of the day! For anyone, who wants to succeed on a high fat diet, I'd recommend to stay at 50 net g of carbohydrates per day total - ALL CARBOHYDRATES COUNT. ALL OF THEM. (Make sure your bacon or jerky don't have any added sugars in some form - most of them do!) Bottom line - start counting carbohydrates from ALL of your foods for weight loss phase, if you want to succeed on a high fat diet. Questions? Want me to talk about your confusions? Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

I'd definitely choose weight/resistance training, where I’d incorporate exercises to work on our sense of balance and coordination. This kind of training will ensure a healthy metabolism, strong bones for many years ahead, preserved and increased muscle mass and muscle strength, decreased fat mass The lean muscle mass that we all work so hard for decreases with age. If we don't add strength training to our routine then it will turn into fat. Strength training increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk. And according to latest neuroscience research lifting weight makes you a better problem-solver! Weight training to get leaner, stronger, injuries-proof, smarter for many years ahead! The second kind of training, HIIT, high intensity interval training, that can be sprints outside, stair sprints, whole body movements, jumping rope, jumping on the box anything with all-out intervals mixed with rest periods. HIIT not only preserves your muscle mass, increases bone density, burns more fat preserving more lean body mass, it also reduces cravings and appetite, that keeps you even leaner. And according to recent longevity studies it might be a fountain of youth! “As we age, our mitochondria — the “powerhouses” of the cell — stop functioning as well as they used to, leading to declines in energy level and exercise capacity. In the Mayo Clinic study, using groups of younger (18–30) and older (65–80) subjects, researchers measured the impact of three routines — high-intensity interval exercise, strength training, and a combined lower-intensity strength/cardiovascular program — on cell function, cardiovascular fitness, insulin sensitivity, and muscle mass. At the end of the 12-week study period, the interval trainers showed improvements in circulation, heart function, and lung health. However, while the younger HIIT group experienced a 49 percent increase in mitochondrial capacity — a marker of the cell’s ability to produce energy —high-intensity exercise was the only routine that boosted mitochondrial function in the older group, by an incredible 69 percent. (The older group of high-intensity exercisers also showed an improvement in insulin sensitivity, a marker of diabetes risk.) Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Intermittent fasting (IF) turns you into a more efficient fat burning machine, since your body has to learn how to function when food, glucose in particular, is not available. IF increases insulin sensitivity of your cells making them better and more efficient energy producers and users, that also decreases the amount of fat you store. IF increases growth hormone production that in turn makes you burn fat for fuel more efficiently, makes you preserve and build more muscle mass, making you a better "hunter" of your next meal. Also, IF makes your body and muscles create more energy producing mitochondria that in the end gives you more energy for life! Want to burn the most fat and build the most muscle? Do next: Fast - Train - Eat your biggest meal Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

And NO!, it's not to burn calories to allow yourself more cookies without getting fat. Reason 1. Exercise is the most effective way to stimulate your lymphatic system, that helps the body to get rid of toxins, waste and other unwanted materials. The primary function of the lymphatic system is to transport lymph, a fluid containing infection-fighting white blood cells, throughout the body. Basically, without proper stimulated lymphatic system you gonna increase inflammation in your body (that is not a good news) because of the accumulated waste AND on top of that your immune system will be compromised leaving you vulnerable to all the pathogens you are exposed to daily. - You will be more likely to get sick and stay fat. Reason 2. Exercise stimulates your vestibular nerve, that stimulates your hypothalamus, an essential part of the human brain and is often considered the “control center” for most hormones. Its working relationship with the pituitary gland as well as the adrenal glands affects our nervous systems as well as our endocrine systems. But what does the hypothalamus do exactly? For starters, it plays a part in our calorie intake, weight regulation and body heat. I’m sure you’re starting to get the picture that, even if you weren’t already familiar with hypothalamus function, it clearly is important to human existence. - So yes, no-exercise lifestyle does make you fat, but not because you eat more calories. But you actually do eat more when you don't exercise. Are you exercising already? :) Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Do I want to eat more when it gets colder? I do actually. Especially when it gets really cold and my body fat is low – my appetite goes a few points up for sure. Do I gain weight though? Specifically fat? Not really. How do I manage to keep my six pack through winter and holidays and even manage to get leaner? I have a few tricks up my sleeve. Trick One. I stay active. Even though very often my motivation to move more does not align with my intentions, I still move – in the gym or outside. I start tracking my activity better, because ONLY when I track how much I move (you can see my daily Wokrout Of the Day journals on Instagram), only then I can be sure, that my brain doesn’t trick me into moving less – and it would do its best to save as much energy as possible making me lazy, sending me lazy thoughts. My nutrition trick, winter-six-pack-friendly dessert recipes (chocolate mousse and hot chocolate) check out here: http://bit.ly/WinterCravingsWeightLoss Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

These are the foods I eat daily and make sure all of my clients eat them too regularly. If not every day, every other day. Why? Because there are essential nutrients that your body needs to get from food to function effectively, some in trace amounts, some in larger amounts. And some foods are proven to decrease your inflammation levels a lot (that increase in out society, that's why all the bellies), improve your energy production, normalize your hormones, improve your cognitive functions the most effectively. I did research on those foods, I lived with and without them, I tried them with almost all of my clients. It works like magic. Simple, easy and affordable way to get all your essentials covered. And to feel SUPERCHARGED! I put all of them once a day in my salad (power greens + olive oil, fatty fish, sauerkraut, seaweed) and I have my coffee + chocolate sometime in the morning. Make sure the quality is best! It makes a HUGE difference! Organic greens, wild-caught fish, no sugar chocolate, extra-virgin olive oil, organic coffee stored without mold. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

The question I've been asked in different ways quite a few times this week. Short answer is NO. You got into trouble, putting on weight, getting unfit and unhealthy by doing "the old ways" Ever heard of Yo-Yo dieting? Going on a diet, losing weight, going back to the "old ways", getting all the weight and other problems back? All the diet work! While you are actually doing them. Of course some are healthier and easier to stick to than others but they all work. When you work. You can never go back to your "old ways". Health and fitness, lean body, all of it is not a destination, it's a lifestyle change. If you want to stay lean, fit and healthy for life. But. There is a difference between weight loss phase and maintenance phase. There is a difference between getting fitter and healthier and maintaining a certain level of health and fitness. Getting there is usually more challenging for most people than staying there, when it comes to efforts and time you got to invest into your goals. But then again, most people fail maintaining the results. And I believe it's because of one reason, those of us who fail to maintain the results just never designed a proper maintenance program simple to stick with. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Actually in most cases it's simple. I'm not saying it's easy, especially if you have eating disorders or unhealthy metabolism, or just been eating a lot of sugar and junk food recently, but the solution is simple. For weight loss phase eliminate: ALL ADDED processed and natural sugar (start reading nutritional labels and ingredient lists for hidden sugar), sweet fruit, liquid sweet calories ALL GRAINS and grain products POTATOES of all kinds Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Protein + Fats + Vegetables (Fiber) Volume + Macro/Micro Nutrients = Satiety and Health My favorite version: Salad Mix, Favorite Olive Oil Based Dressing, Fatty Fish or Eggs Personal Favorite Extras: Some beneficial to gut flora foods like sauerkraut (probiotics), mushrooms (prebiotics, that feed beneficial gut bacteria), seaweed Wakame (source of iodine, calcium, iron, and magnesium, as well as folate, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, and vitamin B2, great to aid in weight loss, lower cholesterol, boost heart health, prevent cancer, boost energy levels, maintain hormonal balance, build strong bones, increase circulation, improve skin health), dark chocolate (with lots and lots of antioxidants and other micronutrients, chocolate is proven to reduce cravings, stimulate cognitive functions, normalize hormonal functions and improve mood, reduce stress by boosting serotonin levels). Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

There is no question about it guys, when it comes to fat loss High Intensity Interval Training or Hiit is your best solution. You'll: burn more fat, improve your fat metabolism, improve your body composition, gain and retain more muscle, build up your cardio-vascular fitness faster, get your feeling-good hormones' boost, build up your bone density AND reduce your cravings. Based on Research: Martin Gibala, Ph. D. Joan Vernikos, Former Director of NASA's Life Sciences Department Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Most nutritionists start to dislike the word “healthy”, because it’s a very biased word defined differently by different dietary theories. A better term would be NUTRITIOUS foods. If you eat the most nutritious foods most of the time (amount of nutrients per calorie) ANDI Food Scores: Rating the Nutrient Density of Foods then YOU will be healthy. The trend now is towards whole, organic, unprocessed foods as healthy foods and moving away from reductionist approach of making carbs/fats/proteins good or evil (or any nutrient for that reason). We are moving towards holistic approach to our food and nutrition, approach that involves the influence of EVERY part of any food as a whole on our health and the expression of our genes in a given environment. Also there are 2 huge trends: towards individualized nutrition - one man’s food is another man’s poison towards nutrition in relation to our gut health, gut microbiome - you are not what you eat, you are who you feed (meaning your gut bugs, who do the most of the digestion and assimilation of nutrients from the food we eat). Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

I ditched these foods almost completely (except for the holiday treats) when I was 13. Maybe that's why I look younger, have so much energy and vitality so easily? AND have my SIX PACK 365 days a year? The foods are simple to guess but BE CAREFUL! They are hidden everywhere under different names and "healthy" labels. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Questions? Want me to talk about your confusions? Don't try to make your healthy eating habits too fancy and exciting! - That's how people can't lose weight eating all the healthy foods. That's why my daily diet is so damn boring! How people actually lose weight for life eating healthy. What not to do. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

When it comes to weight loss, getting your body into "starvation" mode (even though it does NOT happen as fast as skipping a meal) is actually a good thing. Because then your body gets more efficient at burning fat for fuel - and that's what you want when you are in the process of losing weight. That, and keeping your muscles to help with burning fat even more by engaging in weight/resistance training. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

That's probably the number one question, the number one problem people are having troubles with - fat in the belly area. Find out what are the two major causes and what you can do about it. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

I got this question on Quora: "Can I lose body fat (from 19% to 15%) and gain muscle at the same time by using the calories stored in fat?" The answer is YES! I've done it with specific training and diet. Listen for details. Questions? Want me to talk about your confusions? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

In this episode I'm sharing my experience, personal and with clients, talking about failure to lose weight eating 100% healthy foods. Eating "healthy" foods does not mean you'll automatically lose all the weight you want and get your SIX PACK. You can, in fact, be eating all healthy, be a bit overweight, and be still healthy and full of energy. Weight loss is not such a simple thing. It takes practice, it takes tracking and measuring progress, it takes learning and adjusting. https://www.myfitnesspal.com/ - the app I use to track my food to help me to dial down my weight precisely Question? Want me to talk about your topic? Shoot me an email - [email protected] Want to ALWAYS know what's new in the world of Lean Living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Want to lose weight? Some say, "Count calories", some say, "Eat the right foods, calories don't matter, it's a myth". What is true and real? And most importantly what you should do today? To eat today and every day? Questions, comments etc. : [email protected] bitly.com/LeanPeopleNewsletter - updates, advice, my lifestyle, new foods and body hacks, latest and cutting edge from the world of nutrition, diets, weight loss, fitness and longevity delivered to your inboxText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant