Friday, May 21, 2010

"Do These 'Genes' Make Me Look Fat?"...It's All About Insulin

I hope you are doing awesome and having a great day.

It's been TOO long since I've sent one of my newsletters out and for that I apologize. Things at The Maker's Body have been BUSY to say the least as business has been great and clients are melting away the body fat. In fact, one client just recently reported to me that she's down 15 pounds since she started despite being super busy with work! Keep up the good MB!

But really that's no excuse as everyone's busy. So for that expect some top notched tips and strategies over the next few weeks that are going to help you achieve your weight and health goals! But remember you got to put them into practice for it to work :) (if only we could get results just KNOWING the stuff...boy that'd be nice. I would have probably achieved all my goals by now.) Enough of a side track lets get to the stuff that will change the way you look and feel.

Lately I've been reading this great book that one of my trainers lent me (thanks James!) called The Primal Blueprint by Mark Sisson ( and I wanted to share with you what he says to say about weight loss and how it can become SO SIMPLE when we understand one simple thing: controlling insulin.

When it comes to weight/fat loss it's all about INSULIN! Let me explain. If you've been struggling to lose weight this WILL really help in understanding what's going on.

Buckle up. [If I harp on any particular food you enjoy; there's no need to worry as I won't say you can never eat that food again (sounds like a mild form of torture) as you can enjoy ALL your favourite foods on your Cheat Day once per week. (For those who don't know the premise behind a Cheat Day its part of my Cheat Your Way Thin nutrition program and its necessary to keeping your metabolism elevated and your body in fat burning mode as strange as it works!)]

Natural Weight Management: Since plants AND animals are much more nutritionally dense than processed carbohydrates you will meet your nutritional needs in fewer calories than the typical SAD (Standard American Diet). Secondly, when you eat an ample amount of protein and fat it has been shown by food scientists to provide deeper and longer lasting satisfaction levels (satiety) than you get from a high carb diet. Finally, and the real kicker, when you consume fewer carbohydrates and, as a result, produce less insulin!, your hunger and cravings (caused by insulin removing glucose from the bloodstream after high-carb meals or snacks) [yup those can be a thing of the past if you want] will subside and you'll intuitively moderate your caloric intake.

"Essentially 80% of your ability to reduce excess body fat is determined by how you eat, with the other 20% depending on proper exercise, other healthy lifestyle factors and genetic factors."

When you trigger your genes to stop storing body fat and start burning it, as well as increase lean muscle tissue, you can lose one to two pounds per week. Mostly, your success depends on how aggressive you are in keeping dietary insulin levels moderated, thereby extracting more of your caloric needs from fat stores.

Unfortunately when we produce too much insulin over time, as happens when our modern diet is high processed carbs, several things go wrong. First, muscle and liver cells aren't able to store a whole lot of glycogen (stored form of glucose) so its easy to exceed storage capacity with a typical moderate-to-high-card modern diet. When your liver and muscles become filled with glycogen, any glucose remaining in the bloodstream that isn't used in "real time" by your brain or muscles gets converted into triglycerides in the liver and sent to fat cells for storage.

When blood insulin levels are high, those same fat cells store not only the excess glucose but the fat you ate at your last meal. Also, high insulin signals the fat cells to hold on to the fat and not release it for energy. If the pattern of high insulin-generating meals continues, fat cells swell up and we gain weight. Eventually, especially among people who don't exercise much, muscle and liver cells start to become insulin resistant (not good!), their receptors become desensitized to insulin's storage signals. Because inactive people are unpracticed at burning and inefficient at restocking energy from dietary nutrients, insulin takes ingested carbs and fats on a train, passing right through the liver, to their ultimate destination in fat cells!

Continuing this process can lead to severe obesity. Eventually even fat cells become resistant to further storage because we only have a fixed amount of fat cells. At that point, the body's last line of defense against glucose has maxed out. As a result, blood glucose toxicity and insulin damage occur - leading to even greater risk for diabetes, heart attack, blindness, the need for limb amputation and other disasters.

It really does come down to insulin and how we control it by the way we eat. In the next week I'll share more in this vein and what things YOU can do to help you get off the path leading to disaster. If you are one of my clients and are following my Nutrition System, you are controlling insulin and in fact using it to your advantage around workouts with your Prograde Workout drink and with your Cheat Day once day per week for the entire day.

On that note, I want to leave you with this recipe to try on either your Cheat Day or Higher GI Day (also part of the Nutrition System). It's a beauty!

Do you like pancakes on the weekend?

If so, I've got great news for you. You can have your cake and eat it too with this high protein Pumpkin Pancake recipe.

Thanks to Jay Hunter from Prograde Nutrition.

High Protein Pumpkin Pancakes


1 cup pumpkin puree (pure pumpkin, not pumpkin pie filling)
1 teaspoon cinnamon
Pinch of nutmeg
1 scoop of Prograde Protein (the Vanilla flavored, Stevia sweetened protein powder)
1/2 cup of whole wheat flour
2 teaspoons of baking powder


Combine the pumpkin puree, cinnamon, nutmeg, and protein powder in a small bowl. In another bowl, combine the flour and baking powder. Fold the pumpkin mixture into the flour mixture. If the mixture is too thick, thin with a little water.

Preheat a skillet over medium-high heat (use a little butter or coconut oil). Spoon the batter into the skillet. Cook until bubbles appear on the top and the edges look dry. Flip and cook until the second side is golden brown. Top with all-natural maple syrup if desired.

Super easy. Super tasty. Super healthy. And just in time for the weekend :)

Want 197 other delicious, fat-burning recipes for a whopping $4.95?


As an act of good will our friends at Prograde have put together a kick-butt fat-burning recipe book, and you can get all 197 of them for under 5 bucks. That’s a whole 2.5 cents per recipe.

It’s a one time payment and there is NO “catch”. 197 healthy and delicious (and EASY) recipes for under $5. That’s all there is to it.


PS. Stay tuned for our next 30 Day Cleanse Transformation Challenge packed with prizes for all participants and a grand prize for the winner and the one who refers the most to the Challenge.

PPS. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you results or your money back, click the link below:

North Vancouver Personal Training

PPPS. Or if you live in North or West Vancouver, BC and want to experience one of the best rapid weight loss group fitness boot camps that'll help you get results like MB above and get you lean and strong like the ladies in the video below (check out the video if you haven't already it's hilarious), then please click the link below:

North Vancouver Boot Camp

==> Here's the video:

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