Wellness Council Archives | What's Good by V

10 Healthy Habits That’ll Help You Lose (And Keep Off) Weight

In my nearly two decades of experience in the weight-loss world, I’ve found one thing to be true: There’s so much more to losing weight—and keeping it off—than printing out a meal plan and signing up for a gym membership. Ultimately, it’s all about habits, and seemingly tiny behavior modifications are more impactful than any fad diet in the book.

Why Habits Matter

As someone who works with clients every single day (and who has lost weight myself), I know it’s our behaviors, not certain foods themselves, that hold power over our weight. Otherwise, I’d be able to hand any client a meal plan and they’d follow it flawlessly, no problem.

However, many of us start our weight-loss journeys with the baggage of long-established habits and thought patterns. These patterns affect our relationships with food and our bodies—and ultimately our overall health.

What many of us don’t realize, though, is that these patterns are simply the results of a repeated of triggers and rewards.

For example, an ice cream commercial we saw on TV one night after dinner may trigger us to grab dessert. The sugar boosts ‘happy’ chemicals like serotonin and dopamine, and before we know it, we find ourselves mindlessly eating ice cream on the couch every night.

Though these small, seemingly simple habits can be tricky to unravel, rewiring them makes a massive difference in our weight-loss long-term.

Focus On The Triggers

So, if you want to lose weight, I suggest you think not about the foods that trip you up, but the behaviors that sabotage you.

If you sacrifice sleep to watch Netflix, hit snooze every morning, or lack an outlet for managing stress, you put yourself in a position to make some pretty questionable food choices. From there, it’s all downhill.

So, if you eat ice cream every night, don’t focus on the ice cream itself, but why you eat the ice cream. When you consider the ice cream commercial and ‘happy’ chemicals that have essentially hijacked you, everything changes. Suddenly, you can see your nightly ice cream as a trigger-related habit, not a reflection of crummy willpower.

And once you understand the why behind these behaviors, you can start to break them down.

If hitting the couch after dinner makes you feel like you need a bowl of ice cream, skip the couch altogether and go for a walk or read a book. Or, make yourself a cup of tea, instead.

Address the trigger, change the behavior!

My Top 10 Habits For Successful Weight Loss

Though we all have unique goals, schedules, and relationships with food and exercise, there are a few basic, healthy habits we can pretty much all benefit from. Here are 10 to start working on.

1. Add Fruits & Veggies To Every Meal

Every time you eat—whether it’s just a snack or a full meal—make sure to include a fruit or vegetable. Produce is high in fiber and water, takes time to eat, and fills us up. Plus, by adding produce to every meal, we leave less room on our plate for not-so-healthy foods.

2. Incorporate Healthy Fats

In addition to fruits and veggies, start adding healthy fats—like avocados, nuts, nut butters, hard-boiled eggs, pre-portioned guacamole cups, or chia seeds—to your snacks and meals. Though old school diet culture told us to fear fat, it’s vital for our brains and bodies—and also helps us feel full and satisfied.

3. Switch To Smaller Plates

Research shows we tend to fill up our plate—and finish our helping—regardless of the size plate we use. Switching to smaller plates means you’ll automatically cut down portions—and still feel satisfied that you got to eat everything on the plate!

4. Order From The App Menu

Given the outrageous size of certain restaurant portions, I often encourage clients to stick to the appetizer menu when eating out. Often, you’ll be served enough to be satisfied, but not over-stuffed. Side dishes and the kid’s menu are fair game, too!

5. Consider Grocery Shopping Online

If you find yourself easily-tempted at the grocery store—and end up loading your cart with sandwich cookies and the like—try ordering your groceries online. It might help you avoid the impulse buys we often make when strolling up and down the aisles.

6. Drink Water Before Meals

Most of us walk around dehydrated, a sensation we often mistake for hunger. To address the issue (and avoid unnecessary snacking), pre-game each of your meals with a tall glass of water.

7. Make An “After Dinner” Rule

If you eat a healthy, balanced dinner that includes vegetables, healthy fats, and quality protein, you should feel satisfied enough to make it ‘til bedtime without a snack. In my experience, most of the calories we consume after dinner are simply reactions to triggers like commercials or habits. Usually, they’re mindless and empty. If you find yourself wanting to eat out of boredom, get up off the couch and do something else.

8. Incorporate Sprints

Most of my clients totally phone in their workouts, falling into the habit of jogging or working out at a generally slow, steady pace. By adding one-minute surges to your workouts (I recommend at least two or three of them), you’ll elevate your heart rate and force your body to work harder. In the long run, this extra demand only increases your results.

9. Walk And Talk

To cut down on the time you spend sitting each day, make a habit of standing and walking around when you talk on the phone. Get yourself a headset or a pair of headphones, and every time the phone rings, get up! Stand or pace until you hang up. Every bit of extra movement helps.

10. Try A Meditation App

This habit works double-duty by helping us become more aware of our thoughts and habits! Plus, meditation also helps us manage stress, which is often a trigger for emotional eating. Start with just five minutes of meditation per day. Soon, you’ll feel better able to observe and understand your relationship with food, triggers, and more.

Making Healthy Habits Stick

Just like the not-so-healthy habits we develop, healthy behaviors need to be triggered into action until they become part of our routine.

Where to start? First, make a list of habits that might be holding you back—like eating in front of the TV or running to the vending machine mid-afternoon. Then, identify a healthier habit that addresses it.

Once you choose which of these healthy habits to focus on first, set up a system of reminders to help you make them happen. Set reminders or alarms in your phone to fill up your water bottle throughout the day or put a post-it notes on your snack cabinet that ask if you’re truly hungry.

With the help of these positive triggers, you’ll be on your way to drinking more water, cutting out unnecessary nighttime snacks, and more in no time.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy, Staying Fit, and Keeping It Keto today!

Liz Josefsberg is a weight loss and wellness expert with over 15 years in the industry, as well as a member of The Vitamin Shoppe’s Wellness Council. A mom, author, fitness enthusiast, and weight loss success story herself (65 pounds lost!), Liz consults all over the world. She loves testing every diet, exercise regimen, device, and piece of gear she can get her hands on.

April 19, 2019April 22, 2019

Liz Josefsberg, C.P.T., N.E.S.

6 Signs You Have Inflammation

Inflammation seems to be public health enemy number one these days. In fact, three out of five deaths today are attributed to chronic inflammatory diseases like heart disease, diabetes, and Alzheimer’s—and a whopping 60 percent of Americans live with a chronic illness.

As much as many of us worry about inflammation, though, it can be a murky, hard-to-grasp issue. This guide will help clear up what inflammation actually is—and how to tell if it’s an issue for you.

What Is Inflammation, Really?

Put simply, inflammation is the immune system’s response to anything it interprets as irritating or harmful to the body. Inflammation helps our body do everything from heal damaged skin to spur muscle growth after exercise.

Acute Inflammation vS. Chronic Inflammation

Thing is, not all inflammation is created equal; in fact, there are two very distinct types.

The first: acute inflammation. Acute inflammation is a quick punch of an inflammatory response in which the body reacts to some sort of notable bodily threat. (Think banging your shin or catching the flu.) In these circumstances, inflammation is warranted and necessary, because it supports our healing process. Once its services are no longer needed, the inflammation dies down.

The second: chronic inflammation. Unlike acute inflammation, chronic inflammation occurs when the body continually senses a threat and keeps its inflammatory response active for long periods of time. (We’re talking weeks, months—even years.) Often caused by ongoing stress, food allergies, poor diet and gut health, pollution, and being overweight or obese, chronic inflammation keeps us in a constant, dangerous state of high-alert, which can eventually damage our heart, brain and other organs.

Signs Of Inflammation

If you’re dealing with a chronic disease like diabetes, cardiovascular disease, arthritis, and even allergies, chronic inflammation is likely a significant problem for you.

However, you don’t have to have a chronic disease diagnosis to be inflamed. Here are six common signs that you’re dealing with chronic inflammation.

1. Persistent Pain

While acute inflammation can result in temporary pain, lasting recurring pain throughout the body—especially in your joints—is a common sign of acute inflammation.

In what eventually becomes inflammatory arthritis, for example, the immune system releases inflammatory chemicals that attack joint tissue.

In other cases, chronic inflammation can contribute to stubborn, recurring headaches, or neck and/or back pain.

2. Fatigue

Another issue that often crops up when someone has persistently high levels of inflammation: fatigue.

People with inflammatory conditions, like rheumatoid arthritis, experience lethargy most often. However, people with low-grade inflammation (who have higher markers of inflammation but no specific disease diagnosis) may experience it, too.

Experts believe that chronic inflammation not only impacts our brain and nervous system function, but also affects our mitochondria, the powerhouses in our cells responsible for producing energy. It’s an all-around recipe for exhaustion.

3. Frequent Illness

When chronic inflammation compromises your immune system, you’ll also likely find you get sick pretty often.

Research out of Carnegie Mellon suggests it works like this: When we’re consistently inflamed, the function of hormones involved in regulating our inflammatory response—like cortisol—goes haywire. When that happens, we often experience greater inflammatory responses to viruses (such as the common cold) and are more likely to experience symptoms.

So, not only can out-of-control inflammation likely leave you more prone to getting sick, but it may make the symptoms of the illness that much worse, too.

4. Digestive Issues

One of chronic inflammation’s more frustrating tell-tale signs: an unruly digestive system. Because inflammation damages the lining of the gastrointestinal tract over time, anything from acid reflux to diarrhea to constipation can crop up.

In the long-run, chronic inflammation can lead to serious irritable bowel diseases, like Crohn’s disease, which is characterized by chronic inflammation of the lining of the digestive tract.

5. Low Mood

Research has linked depression with higher levels of inflammatory markers, like C-reactive protein (CRP). On average, people diagnosed with major depression generally show increased activity of the inflammatory system.

However, it’s worth noting that not all people with depression show elevated inflammatory markers, and this research is still developing.

6. Weight Gain

Can’t seem to nix that stubborn belly fat? Studies have shown that being overweight not only means carrying around extra pounds, but also involves being in a state of low-grade systemic inflammation.

Though it’s a bit of a ‘chicken or the egg’ situation, research suggests that inflammation and weight issues go hand-in-hand. Elevated levels of inflammatory cytokines have been shown to predict future weight gain, while being obese appears to predispose someone to being in an inflamed state.

Not to mention, inflammation has also been implicated in causing us to carry around excess water weight.

How To Fight Chronic Inflammation

Luckily, you can do a lot to help squash chronic inflammation and get your body back to a more balanced state.

First things first: Address your diet. Cut out processed and fast foods, and limit sugar, refined carbohydrates, gluten, and conventional dairy. All of these foods tend to promote inflammation.

From there, focus on eating a diet based in whole foods. Prioritize foods with anti-inflammatory properties, like wild-caught fish, bone broth, leafy green vegetables, chia seeds, flaxseeds, and walnuts.

You may also want to consider using herbs and spices known for their inflammation-fighting properties, like turmeric, ginger, and cinnamon. Perhaps one of the most well-known of these is turmeric root, which contains a powerful antioxidant called curcumin. Research shows curcumin can bolster immune function and ease symptoms those with inflammation often experience.

Regular exercise, quality sleep, and stress-reduction practices like meditation can all also help keep chronic inflammation out of your life.

Pin this infographic for quick reference:

Dr. Josh Axe, D.N.M., D.C., C.N.S., is a doctor of natural medicine, clinical nutritionist, author, and member of The Vitamin Shoppe’s Wellness Council. Dr. Axe operates one of the world’s largest natural health websites, sharing healthy recipes, herbal remedies, nutrition and fitness advice, and information on essential oils and natural supplements. Dr. Axe founded one of the largest functional medicine clinics in the world, in Nashville, TN, and has served as a physician for many professional athletes.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy, Staying Fit, and Keeping It Keto today!

March 7, 2019March 13, 2019

Dr. Joshua Axe, D.N.M., D.C., C.N.S.

Meet Dr. Jacob Wilson, Member Of The Vitamin Shoppe Wellness Council

We’re all about celebrating the little wins that add up to big gains in our health and wellness journeys. That’s why we assembled a diverse, accomplished team of health and wellness experts to share their tips, tricks, and personal stories online and in-store. Our hope is that this Wellness Council will inspire, motivate, and guide you along your own path.

Meet Dr. Jacob Wilson.

Known as The Muscle Ph.D., Dr. Jacob Wilson has a knack for transforming challenging, complex concepts into understandable lessons that can support your body composition and health goals. A skeletal muscle physiologist and sports nutrition expert, Wilson is a leader in muscle sports nutrition. He is also the CEO of The Applied Science & Performance Institute and researches supplementation, nutrition, and their impact on muscle size, strength, and power.

In blog articles, social media tips, and more, Wilson will share his best advice for living your healthiest, fittest life.

View this post on Instagram

❓ Are there benefits to burn out sets? —- ➡️Be a part of #themusclephd community! #MPHDcommunity 💪🏽 – – – #aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics#diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam#fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation#fitspiration #fitspo #fitstagram #foodporn #gains #gainz #getfit

A post shared by Dr. Jacob Wilson (@themusclephd) on Jan 15, 2019 at 6:28am PST

Want more from Dr. Wilson? Check back here! We’ll keep this page updated with his latest and greatest.

January 24, 2019

The Editors of What's Good

Keto For Women: What To Keep In Mind

The high-fat ketogenic diet is nothing short of a nutritional phenomenon. However, because it leads to such major metabolic changes, many dieters and experts question how it might affect men and women differently. Here’s why women may need to take extra care when going keto.

Men On Keto vs. Women On Keto

Researchers and doctors have been studying and using the ketogenic diet since the 1920s—most notably for treating epilepsy. However, much of the body of research on keto was done on men (or animals).

Recent work has begun to look at keto and women. However, many of the studies only involve women who are obese or struggling with metabolic syndrome.

Not to mention, very little research has focused on keto’s long-term effects—in either men or women. (By that I mean following a keto diet for more than a few months, or even a year.)

Though we’ve seen keto help reverse obesity and type 2 diabetes in both men and women in the short-term, long-term ketosis may impact reproductive hormones, digestive and heart health, and liver function—especially in people with predispositions for heart and liver issues.

In women, specifically, long-term ketosis could potentially impact menstrual cycles, libido, and fertility.

Why’s that? Generally, women’s endocrine (a.k.a. hormonal) systems are more sensitive to changes in diet and exercise than men’s.

You see, hormone function is controlled by the complex interaction of the hypothalamus (part of the brain), pituitary gland, and adrenal glands. This system is known as the hypothalamic–pituitary–adrenal axis, or ‘HPA axis.’

Women’s HPA axes are very sensitive to calorie restriction and exhaustion. Thus, disturbances can alter the production of key reproductive hormones, like estrogen and progesterone, which have many roles in women’s health. When this happens, women may experience issues with menstruation, low mood, thyroid and adrenal health, and even fertility.

Since the keto diet essentially tricks the body into thinking it’s starving, some evidence suggests ketosis (along with fasting and low-calorie diets) can disrupt a woman’s HPA axis. Plus, sudden weight loss—which often comes along with the keto diet—may also impact estrogen production.

Are You A Good Fit For Keto?

Though a certain percentage of genetically ‘sensitive’ women may experience these hormonal issues on keto, not every woman will. Hormonal imbalances often pop up initially, but clear up as women become ‘fat-adapted’ (better able to use fat for energy).

I find controlled ketosis has many benefits for women with excess body fat to lose, a history of metabolic syndrome, hormonal issues tied to insulin resistance (such as PCOS, polycystic ovarian syndrome), and generally healthy women who want to address issues like sugar cravings, fatigue, and brain-fog.

However, since we still have much to learn about keto’s long term effects, many experts—myself included—recommend adults follow a ketogenic diet for two to six months. (A doctor may recommend and oversee longer use in special cases.)

I do not recommend keto for women who are already underweight, have ever had an eating disorder, have a thyroid disorder, or are pregnant or breastfeeding.

Advice For Women Interested In Keto

If you’re a good fit for trying keto, keep the following tips in mind to have a healthy experience.

1. Focus On Eating An Alkaline Ketogenic Diet

Eating a keto diet rich in nutrient-dense, unprocessed, alkaline foods can help curb many low-carb diet symptoms women often encounter. (Thank fatigue, moodiness, and insomnia.)

Alkaline foods may help with fluid balance, weight loss, detoxification, and bone health—and can also decrease inflammation.

Fill up on non-starchy vegetables, raw produce like greens, lean protein, and lots of healthy keto fats like avocado, olive oil, and nuts and seeds. Avoid excess meat and animal protein, dairy, alcohol, and caffeine, which are all highly acidic. Also, drink plenty of water, herbal teas, or bone broth to stay well-hydrated.

2. Make One Big Change At A Time

Though it may be tempting to combine keto with other health- and fitness-boosting protocols like intermittent fasting or HIIT workouts, be sure to take things slow. Making too many diet and lifestyle changes at once can overwhelm your endocrine and nervous systems. As a result, you may experience cravings and sluggishness.

Give your body a few months to adapt to one major change before making others. Track your progress in a journal so you can note any struggles or symptoms, identify patterns, and adjust course as needed.

3. Expect Some Side Effects At First

When first starting the keto diet, don’t be surprised if you deal with some temporary side effects. Together, these symptoms—which often include constipation, sugar cravings, menstruation issues, fatigue, and irritability in women—have been nicknamed ‘the keto flu.’

These symptoms should resolve themselves within a few weeks. However, if they linger or affect your quality of life, consider adding more calories or carbs to your diet. When in doubt, check in with a healthcare professional.

4. Limit Stimulants And Alcohol

For both women and men, the goals of a keto diet should be to balance blood sugar levels, improve mental clarity, increase energy levels, and support a healthy body weight.

Consuming too many stimulants, such as coffee and other caffeinated drinks, smoking, and drinking alcohol can mess with your mood, hormones, sleep, and hunger levels. They can also affect your body’s ability to stay in ketosis.

5. Prioritize Rest, Relaxation, And Sleep

Though you should certainly stay active while on keto, don’t push yourself too hard. Instead, I recommend taking daily walks outside and focusing on gentler forms of exercise, like yoga and pilates.

Though we all have different fitness levels and can handle different amounts of exercise on keto, women generally seem to be more impacted by over-training and not resting enough. That’s why it’s extra important that women decrease their workout intensity while on keto if they start feeling lethargic, sore, or burnt out.

It’s also crucial to get plenty of sleep (aim for eight hours a night) and manage stress. Both chronic stress and sleep deprivation can negatively affect thyroid and adrenal health.

The Bottom Line

While keto and other low-carb diets have much to offer women looking to shed excess weight, gain energy, and improve their metabolic health, you must listen to your body.

Though the first month of keto is a major adjustment often accompanied by wonky symptoms, if issues like missing periods, trouble sleeping, low libido, muscle soreness, headaches, cravings, and/or mood changes pop up after that, you likely need to eat more calories, more carbs, or both. In these cases, check in with a dietitian or functional medicine expert and consider eating a less-extreme low-carb diet that allows for 75 to 100 grams of carbs per day.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

January 1, 2019March 13, 2019

Dr. Joshua Axe, D.N.M., D.C., C.N.S.

6 Tips For Sticking To A Weight-Loss Resolution

It’s that time of year: After a long holiday season of parties, cookies of all shapes and sizes, and one too many glasses of eggnog, many of us are ready to kick off the New Year and reclaim our healthy lifestyles (and our physiques).

Reports suggest the average person gains up to seven pounds during the holiday season. In my 17 years in the weight-loss industry, I’ve seen many weight-loss resolutions fail. Here are my six top tips for kick-starting your New Year in a healthy, sustainable, non-painful way.

1. Do Your Homework

Taking the time to do a little research and prep work prior to getting started on any New Year’s resolution will seriously impact your results. That’s why I recommend spending January 1^st researching.

Sure, the current it diet might be everywhere—but what do you think is the right approach for you? Get clear on your goal and make sure it can sustainably fit into your lifestyle. Then, consider what you’ll need to do to prepare and get started. Do you need to do a serious fridge clean-out or make a trip to the supermarket to get the right food in the house?

I think you can learn a lot from immersing yourself in forums, exploring Instagram hashtags, and following the right influencers and experts. Doing this helps you get a feel for other people’s experiences with losing weight or getting fit, and provides inspiration and expert input that can motivate and help you along the way.

Once you have a clear picture of your goals and necessary next steps, spend some time planning out meals and printing out workouts. If you need a little guidance, find a clean grocery list online, highlight the foods you enjoy eating, and plan a few simple meals from there.

2. Focus On Habits

Often it’s not our lack of knowledge, but our habits, that get in the way of us making healthier choices. After all, we all know a veggie-packed salad is a more nutritious meal than a cheeseburger and fries.

So, when you’re thinking about your goals and what you’ll need to do to get there, be honest with yourself about the habits that might sabotage your long-term progress. For example, do rushed mornings leave you without time to have a healthy breakfast (and lead you to grab a bagel later)? Addressing your snooze button habit will set you up for a healthier morning. Commit to getting up just 15 minutes earlier every day for a week to make breakfast. By the end of that week, your new morning schedule will start to stick—and it won’t be so hard to make that healthy breakfast happen!

To get into this mindset, I encourage you to think about three small behaviors that could be standing between you and your goals. Write them down and brainstorm small fixes for each. Once you’ve overhauled and mastered a few new habits and routines, you can layer in more.

3. Hydrate Like Crazy

If you’re coming off two months of eating lots of sugar, drinking alcohol more often than usual, and not getting your usual steps in, you’re probably going to feel tired, crabby, and maybe even flu-like in the first few days of cleaning up your act.

Hydrating as much as possible is incredibly important during this time. Drinking plenty of water those first few days—and beyond—will move the toxins out of your body and diminish cravings, helping you feel better faster. Aim for 100 ounces of water a day!

4. Find Your Support System

Having a sense of community around you makes any goal feel more attainable. Make gym dates with friends, invite family over for a healthy potluck—whatever unites like-minded goal-getters and makes the process fun.

Though social media may not always have positive impacts on our well-being, it can be an incredibly helpful tool on a weight-loss journey.

Feel free to message other social media users who share your goals, or people you follow who inspire you. Find out if any friends or family members are working on their health in fitness in the New Year and create a group chat to encourage daily support. Share tips, recipes, and successes along the way—and seek the help you need when you feel your feet dragging. Just limit these circles to people who make you feel great about yourself and who you know will truly support you.

5. Measure More Than Your Weight

If your New Year’s resolution is to make major changes to your physique and body composition, there are plenty of measurements and other data you can use to track your progress.

That first week, take all of your basic measurements and consider investing in a scale that measures more than just your weight. Many scales today can estimate body fat percentage, bone density, and even hydration.

Should changes in your weight stall—as they often do—these other measures can continue to reveal your progress. For example, if your weight hasn’t changed but your measurements have, you may be losing body fat while building muscle. And that’s a major win!

Think of your journey as a real-life science project. The more you investigate, research, and consider a number of insights, the more likely you are to succeed.

6. Take It One Week At A Time

Ready to feel and look better, many New Year’s resolutioners try to change their entire lives overnight. But completely cutting out alcohol, or vowing to work out twice a day, often leads to burnout and disappointment.

By focusing only on our end goal, it’s easy to feel overwhelmed and tempted to throw in the towel. Visualizing months and months of hard work casts a shadow of negativity on what can be an enjoyable process.

I’m a firm believer in focusing on the present moment and what you need to do to succeed right now. When I sit with my clients, we think only about the next week. What challenges might arise this week, and how can we prepare for them? What meals can we plan and prep? Focus on small, weekly goals that center around one or two smart changes. Doing so yields results, motivates you, and sets you up for success week by week.

For example, if you haven’t been eating well or exercising, it’s a lot easier to focus on eating healthier meals for one week than to think about all the meals and workouts it’ll take to lose those 20 pounds. Focus on the steps right in front of you, not the top of the mountain.

And when negative, overwhelming thoughts and feeling do arise (it’s natural!), stop and think about three things you are grateful for that day. This simple act shifts your mood back to the here and now, and helps you concentrate on the tasks at hand.

Liz Josefsberg is a weight loss and wellness expert with over 15 years in the industry. A mom, author, fitness enthusiast, and weight loss success story herself (65 pounds lost!), Liz consults all over the world and is a member of The Vitamin Shoppe’s Wellness Council. She loves testing every diet, exercise regimen, device, and piece of gear she can get her hands on.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

December 28, 2018March 13, 2019

Liz Josefsberg, C.P.T., N.E.S.

Kris Gethin’s Guide To Making Your New Year’s Resolutions Stick

By January 15^th, more than 90 percent of New Year’s resolutions have already been abandoned. But that doesn’t have to be your fate.

With my video trainers, books, articles, gyms, supplements, and seminars, I’ve helped millions of people worldwide make life-changing transformations. Even if your goal for the New Year is physique-based, I believe that implementing and sustaining better habits is a cornerstone of success.

With consistency, a solid work ethic, and the following four tips, you’re sure to be in that 10 percent of New Year’s success stories.

1. Start With Goal-Setting

Many people set New Year’s resolutions without having a detailed goal in mind, which dooms them to fail from the very beginning. Having a comprehensive plan in place helps you work towards your end goal more smoothly, so I always recommend putting the necessary time into this process before you even get started.

Spend some time in a quiet, relaxing place where you can think clearly, and put some serious thought into your goal. Beyond identifying your desired end goal, consider why that end goal is important to you. Then, write everything down. The act of physically writing down your goals is psychologically binding. Plus, it allows you to post them on your fridge as a constant reminder!

It may also be helpful to write down any potential issues or barriers you anticipate encountering on the way to your goal, and how you plan to overcome them. Being aware of any adversity you may face will help you feel prepared for the journey ahead, which is critical to your success.

2. Make A Vision Board

Too often, people neglect their goals—or forget them altogether—because life gets busy. Having a visual representation of your goal, though, keeps it top-of-mind. Looking at a vision board every day forces you to visualize your goal. This provides an extremely powerful boost in motivation to reach that desired outcome.

Include a collage of images that inspire you. (They may include an athlete you look up to or a reward you’re going to give yourself when you complete your goal). You can also include brief descriptions of your goals and the deadlines you set to accomplish them by. Last year, my vision board included words and images focused on taking a vacation, completing an IRONMAN, purchasing a home, and completing a book. With its help, I accomplished all of those goals.

Spend at least five minutes every day looking at it and envisioning yourself progressing towards your goal. This practice becomes even more beneficial when you face challenges, or when emotions try to get the best of you. Having a picture of the physique you’re working towards, for example, reminds you of your journey when you struggle to find motivation. I keep my own vision boards leaning against a wall in my office, right behind my computer. This way, I look at them constantly.

3. Break Long-Term Goals Into Smaller Milestones

When first set, your end goal will always seem like a significant, almost insurmountable destination. In fact, it may seem like such an undertaking that you give up before you can even see progress.

Using the simple strategy of breaking your bigger goal into smaller, short-term goals exponentially increases your chances of success. As you complete your short-term goals, you’ll feel a boost in confidence and renewed motivation to keep moving forward.

An example: If your long-term goal is to lose 30 pounds of fat, set a weekly goal to lose one or two pounds. Replacing one overwhelming task with a series of smaller wins makes progress feel far more attainable. In about 15 weeks of consistently following an effective program, you’ll meet your long-term goal.

4. Create Accountability

Accountability is the glue of any successful transformation because it prevents excuses or obstacles from derailing your progress. In my experience, I’ve learned that without accountability, your chances of success are limited.

Luckily, there are many ways to generate accountability. You can publicly state your goal and the date you plan on achieving it (perhaps on a social media account), book and pay for a photo shoot in advance, or sign up for a sporting event that’ll require you to be fully prepared by a specific date.

Many people take another approach and enlist the help of a coach or mentor, whom they’ll check in with—and detail their progress to—regularly.

A natural pro bodybuilder, IRONMAN competitor, and ultra-marathoner, Kris Gethin is widely known across the health and fitness space as one of the leading experts and body transformation specialists in the world. As the CEO of Kaged Muscle supplements, former editor-in-chief of BodyBuilding.com, author of the best-selling book Body by Design, co-founder of Kris Gethin Gyms, and member of The Vitamin Shoppe Wellness Council, Gethin has helped educate and change the lives of millions of people.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

December 27, 2018January 10, 2019

Kris Gethin

The 5 Biggest Health Benefits Of Apple Cider Vinegar

Revered for its health-promoting properties for centuries, apple cider vinegar is now a staple of many a health enthusiast’s pantry—and for good reason. Here’s everything you need to know about this liquid gold, from its benefits to how to use it every day.

What Is Apple Cider Vinegar, Actually?

Apple cider vinegar is made by fermenting apple cider. Because of this fermentation process, apple cider vinegar is chock-full of strains of beneficial bacteria, enzymes, and acids—including acetic acid, citric acid, lactic acid, and succinic acid—that can improve nearly every aspect of health, ranging from blood sugar to skin and beyond.

There are so many ways to incorporate ACV into your daily routine—but first, let’s highlight its biggest benefits.

The Top 5 Benefits Of Apple Cider Vinegar

Of apple cider vinegar’s many powerful health benefits, these five are perhaps the most impressive.

1. Supports Healthy Weight

When combined with a well-balanced diet and healthy lifestyle, a daily dose of apple cider vinegar can yield major waistline benefits. In fact, one study published in Bioscience, Biotechnology, and Biochemistry found that participants who took two tablespoons of apple cider vinegar daily lost about four more pounds in 12 weeks than those who didn’t—without making any other changes to their diet or routine.

How does apple cider vinegar work this magic? By supporting satiety and decreasing appetite. According to a Journal of the American Dietetic Association study, consuming ACV alongside a meal decreased total food intake by about 275 calories throughout the rest of the day.

2. Supports Healthy Blood Sugar

High blood sugar can have a slew of negative effects on our health, including changes in weight and energy levels. Fortunately, apple cider vinegar seems to help keep blood sugar stable, helping reduce the risk of these undesirable effects.

ACV works by increasing the body’s sensitivity to insulin, the hormone responsible for transporting sugar from the bloodstream to the tissues, where it can be used for energy. One study showed that consuming vinegar alongside white bread decreased blood sugar levels by over 31 percent compared to a control group.

3. Promotes Heart Health

Heart disease is a major problem around the globe, accounting for an estimated 31.5 percent of deaths worldwide in 2013. Modifying your diet and lifestyle is one of the most effective ways to enhance heart health. Studies show that adding apple cider vinegar to your routine can be a helpful tool in doing so.

Though current research on the topic is mostly limited to animal studies, it shows promise. One study, for example, founds that rats given apple cider vinegar for four weeks experienced a significant reduction in ‘bad’ LDL cholesterol levels.

What’s more, another study showed that acetic acid, the main compound found in vinegar, effectively lowered blood pressure in rats. How? Research suggests that acetic acid decreases levels of renin, a hormone that plays a central role in blood pressure regulation. Stay tuned for more information as this field of study develops.

4. Enhances Skin Health

Not only can apple cider vinegar help transform your health on inside, but it can also enhance your appearance.

When applied topically, certain compounds found in vinegar, like succinic acid, may help the skin fight off blemishes and similar complexion issues.

Plus, a 2010 study in the Journal of Cosmetic Dermatology found that applying lactic acid, one of apple cider vinegar’s main components, to skin topically for three months significantly improved the texture, pigmentation, and appearance of scars in participants.

5. Supports Proper Digestion

Backflow of stomach acid into the esophagus (causing nausea, heartburn, belching, and regurgitation) is an issue for many people these days.

Although it may sound counterintuitive, low levels of stomach acid typically cause this issue. Having low levels of stomach acid can decrease the muscle tone of the lower esophagus, allowing food to move upwards.

Consuming small amounts of apple cider vinegar each day may help balance stomach acid levels—especially when paired with an acid reflux-friendly diet.

How To Add Apple Cider Vinegar To Your Routine

Before incorporating apple cider vinegar into your daily diet, it’s especially important that you pick the right variety. I always recommend going for raw, unfiltered, organic apple cider vinegar whenever possible. This guarantees your ACV is free of additives, minimally processed, and contains some beneficial bacteria.

Once you’ve got yourself a quality bottle of apple cider vinegar, try to incorporate about two tablespoons a day.

Many people like to drink apple cider vinegar once or twice a day. However, if consumed undiluted, ACV can irritate the lining of the throat and contribute to tooth enamel erosion. (It’s incredibly acidic.) To avoid this, dilute one to two tablespoons of apple cider vinegar in an eight-ounce glass water and drink with a straw.

If you don’t want to sip on apple cider vinegar, you can also add it to salad dressings, smoothies, and other recipes.

For topical use, use ACV on its own or combined with your favorite essential oils to tone your skin.

Apple cider vinegar also makes a great addition to DIY household cleaners, hair rinses, and bug sprays! (Check out more practical, everyday uses for ACV here.)

Pin this infographic for future reference:

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

December 21, 2018March 13, 2019

Dr. Joshua Axe, D.N.M., D.C., C.N.S.

Meet Kris Gethin, Member Of The Vitamin Shoppe Wellness Council

Meet Kris Gethin.

A natural pro bodybuilder, IRONMAN competitor, and ultra-marathoner, Kris Gethin is widely known across the health and fitness space as one of the leading experts and body transformation specialists in the world. As the CEO of Kaged Muscle supplements, former editor-in-chief of BodyBuilding.com, author of the best-selling book Body by Design, and co-founder of Kris Gethin Gyms, Gethin has helped educate and change the lives of millions of people.

In videos, What’s Good articles, and more, Kris will share his go-to workouts, drop nutrition knowledge, and help us all bust through our health and fitness barriers. Check out some of his work:

Want more from Kris? Check back here! We’ll keep this page updated with his latest and greatest.

December 19, 2018January 10, 2019

The Editors of What's Good

Should You Be Doing Cyclical Keto?

The keto diet can help you reach a number of health goals—but it’s not the easiest diet to follow long-term. In fact, research has yet to confirm whether it’s even healthy to do so. That’s where cyclical keto comes in. This twist on the standard keto diet can be exactly what keto eaters need to make their results last.

Can You Stay In Ketosis Forever?

Some keto dieters claim to have spent years in ketosis, the state in which we burn fat for fuel. However, that may not be the best approach for most people.

Many keto experts believe our bodies have evolved to function in ketosis periodically, but not permanently. You see, historically, human beings went days at a time without eating much (or anything) when food was scarce. In response to the threat of starvation, the body would shift into ketosis. In this state, it could use stored body fat for energy instead of the carbs it’d normally get from food. An evolutionary back-up generator, ketosis would get us by until the next hunt, forage, or harvest.

With that in mind, I usually recommend people follow a keto diet for about two to six months. While research is still developing, some studies suggest that staying in ketosis for periods longer than this may increase risk for cardiovascular, metabolic, and liver problems—particularly in people who are genetically susceptible.

Enter Cyclical Keto

So, what are you supposed to do after those few months of ketosis? I recommend a cyclical keto protocol, which will support your long-term health, maintaining your results, and allow for more flexibility in your diet.

Also known as ‘keto-cycling,’ cyclical keto involves alternating between eating strictly keto-style and eating higher amounts of carbs and protein. The result: Some days you’ll burn fat for fuel, others you’ll burn glucose from carbohydrates. This way, you can continue to reap the benefits of keto and enjoy higher-carb foods and more protein.

The Benefits Of Cyclical Keto

Convinced you can never go back to carbs? Here are a few of the perks of cycling in and out of ketosis and burning both carbs and fat for fuel:

Ability to eat a greater variety of foods, which increases intake of nutrients—like fiber, essential vitamins, and antioxidants—and may help prevent deficiencies
Greater flexibility in food choices when eating out or at social events
Replenishes glycogen (stored energy from sugar) in your muscles, so you can work out harder and recover more easily
Maintains greater motivation long-term (less restrictive, more sustainable)
Keeps your metabolism high and prevents weight loss plateaus, fatigue, and cravings.
Helps ward off potential long-term keto side effects, like hormonal imbalances, fatigue, and indigestion

Not to mention, cyclical keto supports your ‘metabolic flexibility,’ or ability to respond or adapt to conditional changes in metabolic demands. Basically, this means your body will use both fat and carbs for energy more efficiently—good news for your waistline and your long-term health.

Because cyclical keto consistently replenishes glycogen and allows you to eat a wide variety of whole foods, you can follow it for as long as you want! There’s little to no risk involved.

How To Implement Cyclical Keto

You can start cyclical keto as early as 30 days into a typical ketogenic diet, at which point your body should be adapted to utilizing fat for fuel.

On cyclical keto, you’ll rotate between two different approaches to eating:

‘Strict keto’ days: Three days a week, you’ll limit your carb consumption to about 25 to 30 grams of net carbs per day. (This is the standard amount recommended for getting into ketosis.) On these days, you’ll eat about 75 percent (or more) of your calories in fat, about 20 in protein, and just about five in carbs.
‘Re-feed’ days: Two days a week, you’ll eat about 100 grams of net carbs per day. While that’s still not truly high-carb, it’s high enough to make room for fruit, legumes, and other traditionally non-keto foods. The extra carbs will provide your muscles with glycogen and you’ll feel re-energized.

On your strict keto days, the bulk of your calories should come from healthy fats like olive oil, eggs, and avocado, along with coconut oil, MCT oil, grass-fed butter, ghee, fatty cuts of grass-fed meat, and fatty wild-caught fish. For breakfast, you might have two or three eggs cooked in butter with a side of veggies. Then, for lunch, grass-fed beef with avocado and greens. And for dinner, a serving of fish or meat with veggies sautéed in olive oil. And for snacks, macadamia nuts, olives, or fat bombs made with MCT oil.

On your higher-carb days, though, you have much more wiggle room. For breakfast, you might have a smoothie made with a cup of fruit, protein powder, and coconut oil. Then, for lunch, chicken and a sweet potato. And for dinner, a lettuce-wrapped grass-fed burger, or a piece of salmon with starchy veggies. For snacks, carrots with hummus, dark chocolate, a spoonful of nut butter, or half an avocado with whole-grain crackers.

Cyclical Keto Do’s And Don’ts

To feel and perform your best, I recommend two or three keto days followed by one higher-carb day.

For most, cycling this way allows for enough time eating keto-style to deplete glycogen stores and boost fat-burning. Then, it replenishes glycogen before keto flu symptoms pop up, supporting energy and performance.

However, there is a bit of room for flexibility, so make adjustments as needed! Listen to your body and adjust this eating plan depending on your energy levels and progress. Each week might look a bit different depending on your schedule, exercise intensity, and other factors.

Since you’ll feel extra energized and your muscles will have access to more glycogen on your higher-carb days, I recommend lining them up with your more-intense workouts. The extra carbs will not only help power you through your workout, but help you recover afterwards, too.

Remember, though: These higher-carb days are not an invitation to overeat or load up on junk you wouldn’t normally eat. Going too high on carbs several days a week will not only make it harder to shift back into ketosis the following day, but might also leave you feeling sluggish and bloated. Cyclical keto is about incorporating a wider variety of whole foods, like fruit, nuts, and starchy veggies—and the important nutrients they provide—into your diet.

Of course, you can still treat yourself to your favorite higher-carb meals and desserts now and then. Generally, though, try to stick with unprocessed, whole foods—no matter what day of the week it is.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

December 6, 2018March 13, 2019

Dr. Joshua Axe, D.N.M., D.C., C.N.S.

5 Reasons To Try Turmeric—And What To Do With It

While it may seem like just another seasoning in the spice aisle, turmeric has been revered for its medicinal properties for centuries and is one of the most extensively researched spices on the planet. When it’s not lending its signature flavor and color to curry dishes, turmeric is now frequently found in supplements, skin-care products, and more. Consider this your guide to all things turmeric—from its benefits to how to get more of it into your diet.

Turmeric’s Power Player

Curcumin, the active compound found in turmeric, is responsible for the spice’s wealth of health benefits. This compound acts as a powerful antioxidant and supports our body in a number of ways. In fact, studies show that curcumin can have far-reaching effects on our health, ranging from immune function to blood sugar control and beyond.

Here are a few of the top benefits of turmeric, plus how to get your daily dose.

Top 5 Benefits and Uses of Turmeric

Of the golden spice’s many benefits, the following five are perhaps the most powerful.

1. Supports Immune Function

Because of curcumin’s antioxidant activity, turmeric is believed to have potent benefits for our immune system. In fact, one study published by Oncogene found that curcumin extract effectively eases minor immune issues.

Not only are immune issues thought to be major contributors to chronic disease, but they’re also involved in the development of inflammatory joint and skin conditions. Studies show that curcumin extract can ward off cell damage, relieve joint issues, and even make a notable difference in skin health.

2. Promotes Cardiovascular Health

Considering heart disease affects millions around the globe, it’s no wonder heart health is top priority—especially as we age. Promising research suggests that, when paired with a nutritious diet and active lifestyle, incorporating turmeric into your daily diet can help keep your heart healthy and strong.

In fact, several studies have found that supplementing with curcumin can support healthy cholesterol.

3. Supports Mood

The more we learn about mental health, the more we see its links to our diet. Some research now suggests turmeric can have a notable effect on our mood and mental well-being. Studies suggest this may be especially true when it comes to common issues like low mood and nervousness.

For instance, one large review of six clinical trials actually found that turmeric supplementation eased anxiousness and improved mood in people with mood issues. (It did so with minimal side effects, by the way.)

Plus, other research shows that turmeric supports the synthesis of the omega-3 fatty acid DHA in the brain, helping to boost levels overall. (DHA is involved in cognitive function and deficiency is linked to a number of mental and cognitive issues.)

4. Promotes Healthy Blood Sugar

Is there anything turmeric can’t do? According to a review published in the International Journal of Endocrinology Metabolism, turmeric increases insulin secretion and enhances the uptake of glucose from the bloodstream into the cells. This helps to keep blood sugar levels steady throughout the day.

Some research even suggests that turmeric can help support healthy blood sugar levels in those with impaired blood sugar regulation.

5. Enhances Liver Health

The liver, which is responsible for detoxifying our body, is absolutely crucial to our overall health. Research suggests that turmeric helps protect and preserve liver function, enabling it to work more efficiently.

How? Early animal research, like this study published in Plant Foods for Human Nutrition,

Has shown that turmeric can help boost levels of several enzymes involved in the liver’s detoxification process.

How To Up Your Turmeric Intake

When used in cooking, turmeric is vibrant and versatile; it’s the perfect way to add a splash of color and boost the health benefits of your favorite recipes. Try brewing up turmeric tea or golden milk, sprinkling the spice into soups, or even adding it to smoothies.

Just be sure to pair your turmeric with a bit of black pepper! It contains a compound called piperine, which has been shown to increase the bioavailability of the curcumin in turmeric by up to 2,000 percent.

To really ramp up the benefits you reap from turmeric, consider a turmeric or curcumin supplement. I recommend looking for a product standardized to at least 95 percent curcumin and that includes at least 20 milligrams of piperine to boost absorption. To ensure you’re getting the best quality possible, look for a supplement made from organic turmeric. If easy digestion is top priority, consider a fermented supplement.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

November 15, 2018March 13, 2019

Dr. Joshua Axe, D.N.M., D.C., C.N.S.