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Apr 3

Exercise & Long Term Weight Loss Walk from Obesity

Exercise is insurance for long term weight lossI cant even begin to tell you how many times I tell this to my clients. So many people seek my advice for exercise and weight loss and although exercise in and of itself may not facilitate significant weight loss, it is paramount to long term weight loss and weight management. I remember speaking at a weight loss surgery retreat this past year and before I began I went around the room and had each participant introduce themselves, explain where they were at with their weight loss journey, and tell me their current exercise habits. This was a small group of about nine weight loss surgery patients, but as they revealed their storiesevery single person who had not adopted a consistent exercise program had regained a substantial amount of their weight and every patient that was exercising regularly kept their weight off. No real surprise to me and when I pointed out that fact to the group; well, lets just say it proved my point. What a great way to start a talk about exercise and weight lossup front confirmation that this exercise stuff really works!

Ive witnessed both the weight regain and weight loss in thousands of clients over the years and every time, the regularity of exercise literally weighs in on which direction a client will landweight loss, weight management, or weight gain. And this is why I just completed my second book about exercise and weight loss. My newest book, Bariatric Fitness For Your New Life, gives you a functional approach with easy to follow instructions and step-by-step photos that will inform, educate, and outline functional exercise programs. It is a post-surgery program of mental coaching, mobility work, strength training, and fat-burning cardio routines. Bariatric surgery is a highly effective way to take control of your weight, but its only one part of the solution. A sound exercise program combined with healthy nutrition that is individualized for your current health and fitness level are key components to long term success. Bariatric Fitness For Your New Life will give you the tools you need for success! My first book, Rx Fitness for Weight Loss The Medically Sound Solution to Get Fit and Save Your Life, is geared to inform, educate and provide medically sound exercise guidance and motivation for the overweight and obese client who has always struggled with fitness specific to weight loss. Both of my books will encourage and instruct every person no matter what fitness level to thoroughly understand how to exercise, injury free, in order to maximize long-term weight loss and improved overall health. They also include real client testimonials and realistic fitness models that will encourage and motivate you to continue down your path of success.

Julias books can be ordered here:Bariatric Fitness for Your New LifeRx Fitness for Weight Loss

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Exercise & Long Term Weight Loss Walk from Obesity

Mar 25

Weight loss: 6 strategies for success – Mayo Clinic

Weight loss: 6 strategies for success

Follow these proven strategies to reduce your weight and boost your health.

Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

How do you make those permanent changes? Consider following these six strategies for weight-loss success.

Long-term weight loss takes time and effort and a long-term commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons.

To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits.

So as you're planning new weight-loss-related lifestyle changes, make a plan to address other stresses in your life first, such as financial problems or relationship conflicts. While these stresses may never go away completely, managing them better should improve your ability to focus on achieving a healthier lifestyle. Once you're ready to launch your weight-loss plan, set a start date and then start.

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?

Make a list of what's important to you to help stay motivated and focused, whether it's an upcoming beach vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. Perhaps you want to post an encouraging note to yourself on the pantry door, for instance.

While you have to take responsibility for your own behavior for successful weight loss, it helps to have support of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.

Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and who will share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation to stick to your weight-loss goals.

If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

Depending on your weight, 5 percent of your current weight may be a realistic goal. Even this level of weight loss can help lower your risk for chronic health problems, such as heart disease and type 2 diabetes. If you're 180 pounds (82 kilograms), that's 9 pounds (4 kilograms).

When you're setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.

One way you can lower your calorie intake is by eating more plant-based foods fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

Get your weight loss started with these tips:

While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.

Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise such as brisk walking for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.

Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. And you have to move beyond simply recognizing your challenges you have to plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.


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Weight loss: 6 strategies for success - Mayo Clinic

Mar 20

Long-term weight loss on keto: Maintaining a ‘no excuses …

Name: Tami MarinoAge: 51Height: 54 (163 cm)Highest weight: 305 lbs (139 kg)Current weight: 144 lbs (65 kg)Lowest weight: 133 lbs (61 kg)

How do you maintain a weight loss long-term on a keto low-carb diet? Tami Marino has a no excuses approach, which clearly works extremely well for her.

Indeed, this attitude helped her lose 170 pounds (77 kg) during perimenopause a period of hormonal fluctuation that often involves weight gain.

However, for decades her life was consumed by yo-yo dieting, food addiction, and bingeing.

I first became overweight during puberty and got up to 250 pounds (114 kg) in my teens. It was a really tough time, Tami remembers. My mom was always overweight and really concerned about my weight. Shed buy certain foods for my sister, who never had a weight problem, but they were off limits for me. I definitely felt a lot of pressure to lose weight. My grandparents would always say, If you would just lose weight, Ill take you shopping or Ill get you whatever you want if you just lose weight. And that made things very uncomfortable, and its probably what led me to start eating in secret.

She struggled with her weight throughout her teens and into adulthood. Although shed lose weight by following Weight Watchers or starvation diets, she always gained it back.

Although she didnt develop gestational diabetes with any of her three pregnancies, when she was 40, Tami was diagnosed with type 2 diabetes. At the time her HbA1c was 9.4%, which reflects an estimated average blood sugar level of 223 mg/dL (12.4 mmol/L).

Her A1c continued to climb over the next several years, despite doing everything she was told to do, which included taking larger dosages of diabetes medications and following low-fat dietary recommendations. In addition, she developed fatty liver, high blood pressure, and severe depression.

Then in May of 2014, everything changed following a visit to her doctors office.

Id been on metformin and glipizide for a while, and Id also started taking Victoza injections a couple of times within the past month. I was really scared about taking that last medication because of some things Id read about it. I remember my doctor telling me not to test my blood sugar at home, but I would test anyway. And even with all those meds, my blood sugar was still in the 300s mg/dl (16.7 mmol/L) and even in the 400s mg/dl (22.2 mmol/L) sometimes, she recalls.

Then I heard the doctor say, Along with the meds youre already taking, youre going to need to take insulin. And that absolutely petrified me, remembers Tami.

Unwilling to accept that she was destined to take multiple medications and insulin for the rest of her life, she began doing her own research online. She found a Facebook group called Type 2 Rebels and began to realize there might be a way to improve her blood sugar control and potentially even reverse her disease. It was in this group that she learned about the work of Dr. Richard K. Bernstein, a doctor with type 1 diabetes who follows and recommends a very low-carb diet for all types of diabetes.

I read his book Diabetes Solution, and although it made a lot of sense, I didnt start following it immediately, Tami admits. It was just completely different than what Id heard from my doctor and what Id been told for years about nutrition, which was to eat low fat, lots of whole grains, and things like that.

Although it took her about a month to fully embrace the concept of a very low-carb lifestyle, once she did, the results were dramatic and life changing.

I felt so much better, was less hungry, less depressed. It was amazing.

Whats more, she achieved her lowest weight of 133 pounds (61 kg) in May of 2016 and has maintained that loss within 11 pounds for the past 17 months.

Although exercise has become an integral part of her life in maintenance, Tami didnt do much physical activity during her weight loss journey.

I really didnt exercise while I was losing weight, but I became more mobile. I had more energy and could move around a lot more easily, she says.

The powerful changes in her blood sugar, weight and overall health help motivate her to remain low carb at all times. However, she has had several challenges over the past several months.

Im now in menopause, which has been more of a struggle than I ever expected, says Tami. The hormone changes often lead to hunger and trigger binge-eating behaviors. I still eat only low-carb foods, but I sometimes eat too much. Im not perfect, but I do the best I can.

Additionally, a few financial setbacks have led to more limited food choices.

I try to focus on less expensive low-carb options like eggs, canned fish, and chicken. I really cant afford to have some of the foods I love very often, like steak and bacon. Those are like treats for me. But I wont ever eat high-carb foods like rice or pasta, no matter how cheap they are. Staying low carb is my priority,she states, confidently.

No matter what is going on in her life, Tami maintains her characteristic no excuses attitude. In fact, its a hashtag she uses on social media on a regular basis.

Years ago, I would have given up and gone back to where I started. But now I just wont do that. No excuses allowed.

Although she rarely tracks her food intake, Tami believes she stays below 20 grams of net carb per day as a rule. Except when I eat almond butter, she laughs. Thats a tough food for me to consume in moderation, so I try to stay away from it most of the time.

Breakfast (8:00 am):Black coffee

Lunch (2:00-3:00 pm):Hard-boiled eggs, avocado, flaxseed, pickles, salad

Dinner (6:00 pm):Chicken or bunless burgers, vegetables or salad with olive oil or bleu cheese dressing

Snack (8:00-9:00 pm):Sardines, salad, nuts

I actually dont add much fat to my meals, she says. I cook veggies in a little olive oil or coconut oil, and I like bleu cheese dressing on a bacon cheeseburger sometimes.

Treats are few and far between. Ill sometimes have almond butter or other nut butters when theyre on sale. I also like Quest bars because they dont spike my blood sugar and theyre portion controlled, which really helps, says Tami. And once in a great while Ill make a low-carb treat to bring to a holiday party. But overall, I try to keep things as simple as possible and really not focus on food too much because of my food addiction, she says.

In addition, she maintains the same no excuses attitude about exercise, which she finds extremely beneficial for mental, physical and emotional health.

I work out 5-6 times a week, aiming for 6 whenever possible, she says. I prefer to do it first thing in the morning after having coffee. I walk on the treadmill for about an hour on the highest incline. Sometimes Ill do a core class that has some cardio. Ive tried yoga and Zumba, but I dont like classes too much. Ive figured out that I really like doing things at my own pace.

And her favorite form of exercise?

Oh, I absolutely love resistance training, Tami says, enthusiastically. I do at least an hour and lately often closer to two hours because I recently increased my reps. I cant do free weights because I have a hernia, but I do leg presses, incline presses. I also have a good support system at the gym as far as the people who work there and friends I see there. On days I cant get to the gym, Ill do planks on the floor at home or get out and walk as much as I can. No matter what, I get some kind of physical activity in every day.

Here are Tamis tips for maintaining a no excuses attitude:

You can follow Tami on her Instagram account, @tamislowcarblife.

Franziska Spritzler, RD

For more tips on losing weight long term, have a look at one of these guides:

Top 10 tips to lose weight on low carb for women 40+

How to lose weight

Sign up for the free 2-week keto low-carb challenge!

Alternatively, use our free keto low-carb guide, or for maximum simplicity try out our awesome low-carb meal planner service its free to use for a month.

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Long-term weight loss on keto: Maintaining a 'no excuses ...

Mar 12

My Long-Term Weight Loss On The Atkins Diet

With all the attention being paid to the Atkins diet today following the release of this major study in the Journal of the American Medical Association, I have to admit I am personally disturbed by what I have witnessed as an antagonistic demeanor amongst the health elites responding to the healthy low-carb nutritional approach.

As I noted in this blog post regarding a teleconference call debate between Dr. Michael Dansinger and Dr. James Hill that took place on Tuesday night (CLICK HERE for the audio), the spin coming from the low-fat diet supporters on this new positive Atkins diet study is this: sure, you can lose weight following the Atkins, low-carb diet, but the impact is only for the short-term--there is no evidence that anyone can possibly stay on a diet like this beyond one year.

Say what?!

In response to that ridiculous claim, I only have to look in my own mirror to know that assessment is about as far away from the truth as it can possibly be. Why? Because I lost 180 pounds in one year on the Atkins diet three years ago. Yep, that's me--Jimmy Moore--and I am all too happy to share my low-carb weight loss success since these so-called health "experts" choose to ignore people like me.

Do you want to take a wild guess what happened to my weight after the end of that one year when I lost 180 pounds? Did I simply balloon back up to 410 pounds again and prove these "experts" were right that people can't keep a low-carb diet up over the long-term? Yeah right! NOT!

Um, I hate to break the news to 'em, but not only have I kept the 180 pounds I lost in 2004 off of my body, but I've dropped an additional ten pounds in the process. And, more importantly, my weight has remained stable for well over two years now--the longest such stint in my 35 years of life where I haven't seen drastic weight fluctuations. Check out my dramatic BEFORE and AFTER pictures!

Unless you've walked in my shoes as a morbidly obese man, then you cannot possibly know how incredibly freeing it is to not have to worry about whether you will have to keep buying new pants because they ripped out in the crotch or new shirts because the buttons keep shooting off of them from that fat belly. Additionally, you never realize how precious having excellent health is until you've seen it seeping out of your body ever-so-slowly and then miraculously have it given right back to you.

That's EXACTLY what the Atkins diet did for me.

While the study participants who were on the Atkins diet only lost a modest 10 pounds in one year, the overwhelming majority of people (like these other low-carb weight loss succes stories) are able to lose A WHOLE LOT MORE WEIGHT when they have committed themselves fully to the low-carb diet as a lifestyle change that they will continue doing for the rest of their lives.

The health gurus think the Atkins/low-carb diet is okay as a temporary fix for weight loss, but don't stay on it for very long because it COULD POSSIBLY MAYBE PERCHANCE lead to health problems. Does this make any sense at all to you? Why would people who successfully lose weight on the Atkins diet want to change the method they used to lose the weight? Do these people think we're all a bunch of idiots or something?

This is an issue that just absolutely baffles me to no end. The double-speak that comes out of the mouths of "experts" purporting to provide dietary advice is glaring. On the one hand they say that it's okay to do the Atkins diet as long as you only do it for the short-term. But then without taking a breath, these same people assert that there are grave concerns over the long-term impact of eating a low-carb diet.

So which is it? That's like saying it's okay to breathe in methane gas into your lungs for an hour, but be sure you don't do it beyond that hour or it may be dangerous. If you truly believe something is hazardous to your health, then does it really matter how long you do it? Of course not! Yet, that's exactly what these people are saying about the Atkins diet. That's what people here in the South call bassackwards!

I know my low-carb weight loss success story is but one example out there, but it should not be dismissed by those who oppose the low-carb approach to weight loss and improved health. As much as they hate to admit it, I'm a living, breathing, alive-and-well example of someone who is living proof they are just plain WRONG when it comes to their opinions about the Atkins/low-carb nutritional approach. In fact, they couldn't be MORE wrong if they tried.

The truth about livin' la vida low-carb (that's the catchy phrase I use to describe my permanent commitment to the low-carb way of life now) is in the dramatic changes that happened in my life as a result of this amazing way of eating:

From 410 pounds to 220 poundsFrom 62 inch waist to 38 inch waistFrom 5XL shirt size down to XLFrom HDL cholesterol of 23 up to 72From triglycerides of 227 down to 43From blood pressure of 180/95 down to 125/80From body fat percentage of 52% down to 11%From three prescription meds to ZERO in nine months

On and on I could go talking about the dramatic changes that happened to me, but suffice it to say they are endless. It saddens me that people have been pushed away from even trying to lose weight on the Atkins diet because of all the negativity they have heard from the media and the medical community. Let me encourage you to ignore the propaganda machine that is against low-carb and learn the truth about the health dangers of excessive consumption of sugar, refined carbohydrates, and junk food.

If you are overweight, obese, or just plain sick and reading this right now and deep within your heart want to believe the Atkins diet could work for you, then it's time to meet someone who has been through the pain of obesity, taken the steps to begin a new healthy low-carb lifestyle, implemented those changes in his life permanently, and never lost sight of where he has been or how far he has come.

It would be my distinct privilege if you would allow me the opportunity to interact with you via e-mail to bring you just a glimmer of hope and inspiration on this amazing journey. Write to me anytime with your questions or comments at

You may be interested in some other resources I have available, including my blog, my podcast show, and my book entitled Livin' La Vida Low-Carb: My Journey From Flabby Fat To Sensationally Skinny In One Year. I am so grateful for the chance to share my Atkins diet weight loss story with the world and make it abundantly clear that there are REAL people who have done VERY well on this diet despite what the low-fat spin doctors are saying.

Don't let the media and those so-called "experts" frighten you to the point that you do NOTHING about your weight and health. Do you want to see your health continue to decline? Probably not! But you need to take that first step and do low-carb the RIGHT way by constantly educating yourself about what it is all about and then DO IT!

If you are wanting to find what could very well be the lasting answer to your obesity problem, then how about giving the Atkins/low-carb diet a try. It quite literally changed the course of my life forever for the better and the same can happen for YOU, too!

Labels: Atkins, blog, book, diet, Jimmy Moore, Livin' La Vida Low-Carb, low-carb, obesity, podcast, weight loss

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My Long-Term Weight Loss On The Atkins Diet

Mar 10

The Fast 800: How to combine rapid weight loss and …


'The revolutionary new diet by Dr Michael Mosley, creator of the 5:2. It is the most eagerly awaited health book of the year' Daily Mail

'This new book is full of fascinating information and is incredibly readable. I picked it up in something of a post-Christmas haze and couldn't put it down.' Dr Andrew Bailey, Fellow of the Royal College of General Practitioners

'An important, easy to follow book which is full of surprising and effective weight loss tips. It should change a lot of lives for the better.' Professor Desiree Silva, University of Western Australia

'Dr Mosley, one of the world's leading writers covering nutrition and health, does it again with a very informative and entertaining book.' Dr Valter Longo, Director of the University of Southern California Longevity Institute

'This diet changed my life. I lost 16kg (35lbs) in the first 8 weeks and I ve lost another 6kg (13lbs) since. I was a borderline diabetic but I'm not anymore, in fact I'm healthier than I've ever been.' Denise Bach, aged 51

'I lost 40lb and I'm now a size 10. I feel so much better. This approach is now part of my daily life.' Penni Cuthbert, aged 33

'Not so much a diet as a new way of living. I've followed Michael's advice ever since my third bout of cancer and I have not looked back.' Patrick McIntosh, who at the age of 58 became the first man to walk to the South Pole after surviving surgery for bowel, skin and prostate cancer.

'In this fast-paced, no-nonsense book, Dr Michael Mosley brings together the latest science - which approaches to dieting and exercise actually work with inspiring accounts of his and others using these strategies to vastly improve their health. This book is a triumph, providing just the right balance of practical advice, scientific reasoning and hope. Dr Mosley shows that armed with the right information, it is within all of our powers to shift excess body weight for good.'

Dr Jack Lewis, broadcaster and neuroscientist --.

Michael Mosley trained to be a doctor at the Royal Free Hospital in London. After qualifying he joined the BBC, where he became a well-known TV presenter. He is the author of the internationally bestselling Fast Diet, The 8-week Blood Sugar Diet and The Clever Guts Diet.

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The Fast 800: How to combine rapid weight loss and ...

Mar 9

The China Study: The Most Comprehensive Study of Nutrition …

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Mar 3

How To Use The Ketogenic Diet for Weight Loss

The ketogenic diet puts your body into a state of ketosis, which ultimately allows you to use fat for energy.

Fat burning is just one of the many benefits of ketosis that improves overall health and makes it an effective tool for weight loss.

Keto has a cult following for a good reason: it makes you feel great. Keto-ers feel more satiated throughout the day and have increased energy levels, both physical and mental, leading to:

These benefits all contribute to weight loss; however, keto is not synonymous with weight loss.

Far from being a magic tool, the ketogenic diet takes accurate and diligent tracking and adjustment to work. You need a balance of the right macros, realistic goal setting and tracking to take you closer to achieving your weight loss goals.

In this guide, well cover the following:

What is Ketosis

What are KetonesBenefits of Ketosis

The Ketogenic Diet

What is the Ketogenic DietKetogenic Foods: What to Eat and What to Avoid

Designing a Keto Plan for Weight Loss

Using a Keto Macro CalculatorExerciseIntermittent FastingDealing with Plateaus

Testing and Tracking Results

How to Test Ketone LevelsThe Glucose-Ketone IndexBody Fat Tracking/PhotosTape MeasurementsUsing the Scale

Making Adjustments to Your Keto Diet

How to Adjust to Induce KetosisReview Your Goals and Results

By the end of this guide, youll have everything you need to get started on the ketogenic diet to lose weight the right way for the long term.

The ketogenic diet promotes and maintains ketosis. Ketosis is a metabolic state in which your body uses fat rather than glucose from carbohydrates as its primary source of energy.

To achieve ketosis, you stop supplying your body with carbs and sugar. This depletes your stored glucose also known as glycogen and your blood sugar and insulin levels decrease. Your body starts to look for an alternate source of fuel (fat), releases it and burns it for energy.

Hence, weight loss on keto.

Because of the decrease of glucose and increase in the metabolism of fat, ketosis has a ton of benefits its unique ability to induce weight loss is just one of them. Many people use ketosis as a treatment for epilepsy, diabetes and even cancer.

When your body burns fat, it produces ketones. Without ketones, youre not in ketosis. Therefore, the ketogenic diets sole purpose is to aid and promote ketone production.

Ketones are the metabolic fuel produced when your body shifts into fat-burning mode.

Glucose and ketones are the only energy sources used by the brain. Think of ketones as the auxiliary power source of your body.

Before the advent of agriculture, when our ancestors were hunter-gatherers, they fasted regularly. When food was scarce, they didnt have a choice but to wait for an opportune time to hunt for food and cook it.

They had a very low intake of carbs and protein and thus were unintentionally running on ketones. Converting stored fat into energy is hardwired for our survival and a natural part of human existence.

Your body burns fat to use and produce ketones whenever glucose sources are low or depleted, such as:

Lipase (an enzyme responsible for fat breakdown) releases stored triglycerides (fats). These fatty acids go to your liver and your liver turns them into ketones.

There are three types of ketone bodies:

Now that you know what ketones are and how ketosis works, you probably want to know why you should consider eating a ketogenic diet the diet that promotes ketosis.

The benefits of ketones come from your body burning fat for fuel and the lowered glucose and insulin in your blood.

The benefits of ketosis include:

Aside from the therapeutic benefits of ketones, many people fall in love with keto because of the way it makes them feel both mentally and physically.

Recommended Reading

The ketogenic diet is an effective tool for weight loss because of the dramatic decrease in carb intake, forcing your body to burn fat instead of carbs for energy.

Results vary among individuals due to several factors such as insulin resistance and unique body composition. Nonetheless, keto has consistently lead to a reduction in weight and body fat percentage in a wide range of situations including but not limited to obesity, type 2 diabetes and athletic performance.

A randomized control study in 2017 examined the effects of a ketogenic diet combined with Crossfit training on body composition and performance. Results from this study concluded that subjects following a low-carbohydrate ketogenic diet (LCKD) significantly decreased body weight, body fat percentage and fat mass compared to those in the control group[*].

The subjects following the ketogenic diet:

Dashti et al. performed a study in 2004 observing the long-term effects of a ketogenic diet in obese patients and found the following[*]:

Partsalaki et al. carried out a study in 2012 comparing the effects of a ketogenic diet versus a hypocaloric diet in obese children and adolescents. Results showed[*]:

Additionally, a 2008 study looking at the effects of a low-carbohydrate ketogenic diet versus a low-glycemic index diet in type 2 diabetics was conducted.

Results from this study concluded that participants following the ketogenic diet had significantly greater improvements in weight loss, hemoglobin A1c, and high density lipoprotein (HDL) cholesterol compared to the low-glycemic index diet group[*]:

Those following a ketogenic diet:

The ketogenic diet works for weight loss because its based around high fat, adequate protein and very low carb intake.

Theres a common misconception that fat is bad for you; however, this misconception fails to adequately represent healthy fats which are actually good for you.

Aside from other scientifically-proven benefits, saturated fats like medium-chain triglycerides (MCTs) go directly to your liver to be used for energy.

The ketogenic diet, with its high percentage of good fats, leads to a fat-adaptive metabolic state.

Fat-adaptation occurs when your body becomes more efficient at burning fat for fuel. The longer you maintain a fat-adaptive state, the more ketones you produce.

The goal of a ketogenic diet is to maintain high amounts of ketones so you can reap all of the benefits that occur from being in ketosis.

A high fat, ketogenic diet is also protein-sparing: your body keeps burning fat and doesnt turn to protein as an energy source.

Protein is extremely important on keto as well. Ideally, you should consume0.8 grams of protein per pound of lean body mass.This will prevent muscle loss.

To calculate your lean body mass, you have to:

Worried that 0.8 grams per pound of lean body mass is too much protein?

The truth is that on a keto diet, you can eat a lot more protein than the standard 10-15% of total calories (that some other sources promote)without being kicked out of ketosis.

Too much protein wont raise your blood glucose and decrease your ketone levels. Thats just a myth.

Check out the video below by Perfect Keto founder Dr. Anthony Gustin to understand the role protein plays on keto, why we recommend a higher protein intake, and why gluconeogenesis is not a problem:

The difference between ketogenic and low-carb diets is that the ketogenic diet aims for ketosis.

Other low-carb diets may not have a large enough decrease in carb intake to shift your metabolism into producing and burning ketones for fuel.

But, certain types of keto diets do have some leeway with carb and protein intake.

Like intermittent fasting, you can customize the ketogenic diet according to your goals or needs.

There are four common types of ketogenic diets:

Ketogenic foods are high quality, whole, natural foods processed as little as possible. To avoid processed foods, many keto-ers prefer to make everything themselves, from burgers to homemade ghee).

Ketogenic foods are high in fat, adequate in protein and of course, low carb.

The most common mistakes on a ketogenic diet include not watching the quality and composition of your food and being careless about your carb intake.

To lose weight on keto you must:

Your carb and protein intake makes (or breaks) your ketogenic diet. You can tweak your macros according to what works for you, but the general macronutrient ranges are:

These can vary according to your goals, needs and body composition. Designing your ketogenic diet involves calculating your macros.

Keto has been called Atkins on steroids and is often compared to other diets like paleo and the Mediterranean diet. What are the similarities and differences between keto, Atkins, paleo and the Mediterranean diets?

Well, to start, all four diets are centered around whole food. Any of these diets can be used to achieve your desired weight and health goals but the main differences come down to the macro distributions and of course, ketosis.

The Atkins diet, formally called the Atkins Nutritional Approach, was founded by cardiologist Dr. Robert Atkins as a weight loss tool based on the idea of eating right, not less.

The similarities: Both the ketogenic and Atkins diets reduce your intake of carbs and sugar while shifting you toward eating whole, healthy foods.

If done correctly, the result is ketosis, weight loss and better mental acuity and physical energy from the steady fuel of ketones.

The difference: Atkins has four phases. The induction and balancing phases (Phase 1 and 2) resemble the ketogenic diet most closely.

In the ketogenic diet, the carb, protein and fat macros are sustained in their allotted portions to induce and maintain a state of ketosis.

The Pros of Atkins:

The paleo or paleolithic diet also called the caveman diet, hunter-gatherer diet or Stone Age diet is based on consuming the foods available to our ancestors in their hunter-gatherer days and the early days of agriculture,about 10,000 years ago.

With paleo, processed food is out. This means no sugar or flour-based foods since producing sugar and milling wheat wasnt invented yet back then.

Anything you could hunt, catch, pick or dig from the ground easily is in, such as meat, seafood, fruits, nuts and vegetables.

The similarities: Both the ketogenic and paleo diets are rich in non-starchy vegetables. Both also restrict sugar, grains, legumes and recommend high-quality animal proteins and fats.

The differences:

As long as your gut doesnt have a problem breaking them down, keto is perfectly okay with full-fat, all natural dairy cheese, butter, ghee. Conversely, paleo avoids anything that can compromise the gut like dairy.

Compared to the very low carb restriction of the ketogenic diet, paleo does not restrict starchy vegetables and sugary fruits, making it close to impossible to get into ketosis.

The Pros of Paleo:

Physiologist Dr. Ancel Keys noticed that the Mediterranean people living in southern Europe (Greece, Italy, Crete) had much lower risks of heart disease than Americans. He recorded what they ate and the Mediterranean diet was born.

This diet consists predominantly of fish, vegetables, fruits, seeds, beans, olive oil, nuts, cheese, yogurt and grains. Poultry and eggs eaten every two days, red meat restricted to 3 ounces per week and a glass or two of wine daily.

The similarities: Like keto, the Mediterranean diet emphasizes simple, whole foods.

The differences: The Mediterranean diet is relatively low-fat, with non-ketogenic net carbs coming from grains like bread, quinoa, brown rice, starchy fruits and vegetables.

The Pros of the Mediterranean Diet:

The ketogenic diet has one purpose: to induce ketosis, burning fat instead of carbs.

The other diets have their own share of health benefits, particularly the Mediterranean diet[*], and all of them help with weight loss, though only the ketogenic diet helps you induce and maintain ketosis.

The focus of these diets is to eat healthy, whole foods that are as close to nature as possible. Even without the rigorous tracking involved on keto, you still have to watch the amount of food you are consuming on these diets in order to attain the benefits.

Keto is already considered Atkins on steroids. If youre eager to gain the benefits of being in ketosis, the paleo and Mediterranean diets can be customizable to induce a ketogenic state.

Simply replace all of the bread and starchy root vegetables with more oil, fatty meats and fish and low-carb nuts.

We feature all three of the above diets on Perfect Keto:

Using the ketogenic diet for weight loss is all about tracking and calculating:

Anything out of balance like too much protein or excessive exercise can do something as simple as slow your progress into ketosis, or something more grave like disrupt your health.

Your personal needs and goals determine a lot when using the ketogenic diet for weight loss. The most important step is calculating (and sticking to) your macros.

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How To Use The Ketogenic Diet for Weight Loss

Feb 1

The Fast 800: Everything you need to know about fasting …


'The revolutionary new diet by Dr Michael Mosley, creator of the 5:2. It is the most eagerly awaited health book of the year' Daily Mail

'This new book is full of fascinating information and is incredibly readable. I picked it up in something of a post-Christmas haze and couldn't put it down.' Dr Andrew Bailey, Fellow of the Royal College of General Practitioners

'An important, easy to follow book which is full of surprising and effective weight loss tips. It should change a lot of lives for the better.' Professor Desiree Silva, University of Western Australia

'Dr Mosley, one of the world's leading writers covering nutrition and health, does it again with a very informative and entertaining book.' Dr Valter Longo, Director of the University of Southern California Longevity Institute

'This diet changed my life. I lost 16kg (35lbs) in the first 8 weeks and I ve lost another 6kg (13lbs) since. I was a borderline diabetic but I'm not anymore, in fact I'm healthier than I've ever been.' Denise Bach, aged 51

'I lost 40lb and I'm now a size 10. I feel so much better. This approach is now part of my daily life.' Penni Cuthbert, aged 33

'Not so much a diet as a new way of living. I've followed Michael's advice ever since my third bout of cancer and I have not looked back.' Patrick McIntosh, who at the age of 58 became the first man to walk to the South Pole after surviving surgery for bowel, skin and prostate cancer.

'In this fast-paced, no-nonsense book, Dr Michael Mosley brings together the latest science - which approaches to dieting and exercise actually work with inspiring accounts of his and others using these strategies to vastly improve their health. This book is a triumph, providing just the right balance of practical advice, scientific reasoning and hope. Dr Mosley shows that armed with the right information, it is within all of our powers to shift excess body weight for good.'

Dr Jack Lewis, broadcaster and neuroscientist --.

Michael Mosley trained to be a doctor at the Royal Free Hospital in London. After qualifying he joined the BBC, where he became a well-known TV presenter. He is the author of the internationally bestselling Fast Diet, The 8-week Blood Sugar Diet and The Clever Guts Diet.

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The Fast 800: Everything you need to know about fasting ...

Dec 26

5 Tips for Long Term Weight Loss & Coupon Codes …

5 Tips for Long-Term Weight Loss

You have lost a certain amount of weight and get back in shape and now looking for ways to keep your weight under control for the long term. It is really hard for some people to lose pounds and when they successfully shed weight, they start finding different ways for long-term weight loss. So, here are 5 tips to keep in shape for the long term. Also, be sure to check out Coupon Code Day Online Discount Codes if you find a product you like and want to try out on your weight loss quest.

Doing weight training at least 3 times a week by short rest intervals around 30 to 60 seconds will help you to keep your weight under control. The 1-hour workout is enough to keep catabolic hormones low and anabolic hormones high. If you do more than 1-hour weight training, then you will lose fat and muscles quickly. Your goal should be the maintenance of muscles that will keep your metabolic rate high. In this way, your body fat will reduce in a steady way. Try to lose 1 to 1.5 pounds of fat in one week.

To increase your metabolic rate, start taking a lean protein that will increase the anabolic hormones and help you to keep muscles in shape. Through lean muscle mass, you will burn more calorie and keep your metabolic rate maintained. Add a low-fat protein like lean red meat, seafood, skinless chicken etc. in your diet chart. In case, you are not getting enough protein in your daily diet, you can eat protein supplements of high quality.

Take care of your diet and eat healthy. Watch your daily diet. Keep away from fat-free or low-fat food products as these products are rich in carbohydrates. Such type of food is giving you calories through carbohydrates that can be not good for your body.

Moreover, sugary food products are harmful to you. Instead, you should eat complex carbohydrates that will prevent fluctuations of blood sugar and reduce the output of insulin which is the main hormone that stores body fat. If your insulin level is high, your body cannot burn stored body fat easily.

If you want to preserve the lean muscle then avoid High-carbohydrate. Start eating high-fiber carbohydrates like lentils, oatmeal, and brown rice. You should avoid pasta, bread, white rice, processed low-fiber carbohydrate sources, and sweets. In order to prevent dehydration, drink 10-12 glasses of water in a day that help to release stored fat to burn as energy.

Saturated fats are not good if you want to reduce weight for the long term. It is better if you reduce the intake of saturated fats and substitute with monounsaturated fats like avocado, olive oil and polyunsaturated fat like flax oil. These types of fats are good fats which you can add to your daily diet. Studies have shown that if you get omega 3 from different sources such as haddock, fish like cod, perch, sea bass, salmon etc, your health will improve and your body lose fat.

People who drink a lot will gain more weight than those who do not drink. When you are doing dieting and putting your efforts to lose weight for the long term it is better to avoid alcohol. If you consume a meal with alcohol, then the body will metabolize alcohol first and the rest of the calories will be stored as fat. If alcohol is something you need to decompress after a long day once in a while then drink a glass of red or white wine. That would be the best option.

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5 Tips for Long Term Weight Loss & Coupon Codes ...

Dec 26

3 Mindset Shifts Needed for Long-term Weight Loss – Your …

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You're reading 7 Ways You Can Improve Your Concentration, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.

Concentration and memory are the two key focus points for every individual. When you are concentrated, your memory automatically improves as you are able to retain the information for a longer period of time.

Having a sharp memory and good concentration power is useful to people of all ages and all professional domains, whether a student or a CEO. Do you not wish that you could have the memory of an elephant who never forgets anything? So, in this article, we are going to discuss some similar tricks and methods that you can use in your daily life to improve your concentration power and in turn, memory.

Before you plan to beat me up, listen. Mind games are an amazing method to improve your concentration.

Moreover, it is more effective when you are playing these games offline rather than opening a new tab and searching for the best mind games to improve concentration.

A to-do list is probably the simplest thing that you can do. With the availability of almost everything over the internet, we are now the people who take out the phone and ask Google everything right then and there. But, what about after that?

Also, have you ever noticed that once you ask your Google assistant whats the weather like tomorrow, you are browsing through your Instagram feed before you realise it?

So, create a to-do list that you can paste right in front of you. Keep it in your view and you will be saved from getting distracted.

You dont need to be a sage almighty or you dont need the peace of nature with a waterfall and chirping birds so that you can meditate peacefully.

Meditation can be done right at your home, at your desk! You just need to calm and focus. Play relaxation music, but take care to not fall asleep. Close your eyes and focus on the one thing that motivates you to go on about your day.

It can be anything, some fictional character, your girlfriend, your parents, money or any other thing. You dont need to pack your bags and depart for the Himalayas but work here and now.

A lazy body is the devils abode. You should not even cry that you have such a poor concentration when all you do the entire day is eat pizza, drink beer, watch tv and sleep.

The first step to a healthy mind is a healthy body. Dust off the shoes in the shelf, put em on and go jogging. Watch yoga tutorials on YouTube and learn the techniques that will open up the jammed parts of your body.

When you start exercising, you will not restrict your energy to your body but channelise it and allow it to flow. Hence, it will improve your concentration and your memory significantly.

I know it hurts but this is actually a way you can improve your concentration power and your focus. It is natural that the person want feels the need to juggle so many tasks at once and try to complete them all at once. Though the capabilities of the human brain are not fully known, we do not know very well that how can multitasking become more efficient.

Hence, for the time being, avoid multitasking and focus on one thing at a time. Rather than trying to complete 5 different works with your 20% efficiency, allow your 100% efficiency on one single task.

There is a phrase I am fond of phones are getting smart and humans dumb. This is really true. If you ever look around yourself, you will see that everyone is busy with their necks down and thumbs moving.

These smartphones and other gadgets affect our brain directly and hamper with our decision making capability, our judgment and our concentration.

Whatever be the thing, we simply ask Google assistant to save a reminder. We ask Alexa to create our to-do list for the day. We need to set birthday reminders for the people who are close to us! Such dependency on technology should be reduced and the brain should be made to function more and more.

Trust me, your concentration will improve significantly after a couple of weeks when you start remembering everything and not your phone.

Every human has a preferred learning style with which they learn everything. Whether you remember better and focus more during a video or by hearing something. Once you identify this, your concentration will improve.

What happens is that you will be able to identify which style of learning suits you more. As a result, you will automatically strive to focus more when your preferred learning style is available. See, your concentration improved.

These 7 tips are easy to incorporate in your daily lives as a way to improve your concentration.

This post is written by a qualified psychology professional who is an Australian assignment help expert at My Assignment Help OZ and has a five years of experience in nursing and psychology.

You've read 7 Ways You Can Improve Your Concentration, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.

The most critical and challenging period of addiction recovery, according to the Journal of Substance Abuse Treatment, is the first 90 days. It is during this period that a newly recovering addict is overwhelmed with rebuilding his life from the ground up. This includes facing disregarded responsibilities, fears, and emotions from the past. The pressure []

The post How to Cope with The First 90 Days of Addiction Recovery appeared first on Dumb Little Man.

You're reading Ancestry DNA Tests Dont Always Find What We Expect, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.

Advances in DNA testing in recent years has made tracing your family tree accessible to the masses, prompting millions to go down the route of discovering their lineage.

But what people find is not always welcome. The results of genetic tests are life-changing, but in some cases people are left wishing theyd remained in blissful ignorance.

Ancestry DNA tests help people to discover their genealogy by taking just a small amount of the subjects DNA, with some of the best ancestry dna test sites claiming that they can reveal a person's family tree and ancestral homeland for a fee.

The most popular is the aptly-named AncestryDNA itself, from whom you can currently order a kit online for $79. All you have to do is spit into a tube, send it back for testing and analysis and you'll receive your results in 6-8 weeks. Your results are also kept indefinitely, so at any time you can log on to view and update your family tree.

It can perhaps be one of life's most rewarding experiences, providing enormous perspective, but finding out everything about your family's past means finding out about the bad stuff too. And the extreme's of that are what people aren't prepared for.

Most people who attempt to trace their genealogy are open-minded and curious, whilst also incredibly excited that science and technology can now give them the tools to unpick their family tree.

But excitement can often mean viewing certain things through rose-tinted glasses. Going through the intimate and very personal task of tracking your family tree is a warts and all experience and has to be treated as such.

Weve all seen the TV shows that unveil shocking things about celebrities past and it can do the same for you.

There are people who find out that their ancestors were adopted, or that someone was conceived as the result of a sperm donor, or maybe that they were the result of an illicit affair.

There are occasions when people discover that a family member in the not too distant past was a very unsavoury character, a serious criminal perhaps.

Of course in many cases it can unveil traits which could well be passed down generations, for example alcoholism or other forms of addiction. Perhaps even an illness or disease that is hereditary. In this case it can be even lifesaving to review your family tree.

There have been a number of cases where this has happened, allowing family members to get checked early and prevent and manage what could eventually be passed down.

Thats an extreme case though. A much more common issue for people from smaller families is that they get introduced to cousins they never knew they had and then don't quite know how to deal with it.

On the other side of the coin, not everyone wants to bring up the past and have their world turned upside down either. Imagine a biological father who is completely unaware that a one night stand more than 20 years ago resulted in a pregnancy.

Imagine being the sperm donor who had expected anonymity and had been used to it for decades, starting a new family in later life only to have someone claiming to be their offspring turning up at the door.

Ultimately though its all part of your history and only adds to your story and heritage. For all the bad, there will also be good and for all the heartbreak, there will be plenty of pride over what your family has achieved.

Its perhaps not for the faint hearted but if your curious or have a little insight into your family history already, then it could well be worth going full steam ahead.

Tracing your ancestry can be a marvelous journey, but you should be prepared to find absolutely anything!

Just remember, you may not like every discovery that you make.

You've read Ancestry DNA Tests Dont Always Find What We Expect, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.

Planet Earth has more than its share of magnificent spectacles, many of which tourists queue to see. Earthly wonders like the Niagara Falls and spectacular man-made miracles such as Egypts pyramids are fascinating for sure, but they keep our feet and imaginations planted firmly on the familiar ground. Postcards, textbooks, and holiday brochures make us []

The post Alien Landscapes: Places on Earth You Should Totally See appeared first on Dumb Little Man.

You're reading A Wee Wiggle in my Journey to Family, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.

Many of us have faced depression, struggled with low self-esteem, and other debilitating mental health challenges. My own journey with depression was a result of growing up with a rare blood disorder and being told I could never have children of my own. This completely changed my dreams of what family and life meant. Years later I suffered with a rare soft tissue sarcoma, yet, baffling the best of doctors, I survived. Im a tough nut to crack!

My book, Falling into Faith, A Journey to Freedom, is a candid and honest account of my journey. I detail the struggles of living with constant pain and disease, and the power associated with learning to forgive and break free from the heavy chains that encumber and prevent us from moving forward.

No one gets through this life without pain and suffering. The key is to use those challenges toward growth and success. Little did I know the many children God planned to bless us with. The setback I suffered proved to be just a wee wiggle in my journey to family. My husband and I have been mom and dad to forty-nine young people, and we are now proud grandparents. Im healthy, happy, and free from depression!

The family God gave us faced painful and emotional battles. Some suffered with depression, bipolar, eating disorders, learning disabilities, etc. My own struggles gave me the ability to help our family and others. Its also the reason I became a Cognitive Behavioral Therapist, Motivational Speaker, Author, Comedian, and Chaplain.

As a mental health professional, Ive seen painful and debilitating effects caused from depression and other mental health disorders, but there is hope! Im joy-filled proof change and mental stability is possible. To all who know and love me, stop laughing!

A positive change began for me when I embraced faith. I went on a quest to discover what I believe and why. I questioned everything that effected my thoughts and behaviors. Along my sojourn, I discovered a destructive habit I developed over the years. My focus seemed fixated on the ever-present negative circumstances, instead of the positive day-to-day joys.

To experience genuine and authentic results in your personal and professional growth, a person must be willing to self-evaluate and stand up to the giants in their life. Then comes the challenging part: A purposeful decision to change your thinking and actually choose to do something about it! Its not a journey for the faint of heart. Breaking free from long-standing habits that hinder progress is filled with obstacles and uncertainty. Take a step of faith and refuse to give up. As you begin seeing positive results, defeat and negativity will no longer dominate and control your existence.

One of my certifications is in Rational Living Therapy (RLT). It is a form of Cognitive Behavioral Therapy and is highly effective when helping a client with depression and other mental health challenges. RLT is a motivational therapy. It effects positive change and utilizes empirical research in the areas of linguistics, cognitive development, learning theory, general semantics, neuro functioning, social psychology and perceptions, and linguistics.

Utilizing this method, we will analyze three common viewpoints on the subject of depression shared by mental health experts. Understanding is important in the healing process.

Common Viewpoints Concerning Depression Shared by Mental Health Experts

I. The causes of depression are not fully known; however, studies show it is most likely a combination of the following:

A. Genetic and Biological: Some types of depression tend to run in families, suggesting a genetic link; however, depression can occur in anyone. What often appears to be inherited is a susceptibility toward depression.

B. Medical Causes: Diseases affecting the brain, such as, Parkinsons, Multiple Sclerosis, Dementia and Alzheimers. Chronic pain or disability can trigger depression. Particularly when physical problems cause major changes to someones lifestyle. Depression is often common in diseases affecting the immune system, such as, Lupus. Also hormonal imbalances contributes to depressed moods and fatigue.

C. Lifestyle Factors: There are three major lifestyle factors usually common in those diagnosed with depression: Lack of exercise, poor diet, and substance abuse.

D. Environmental Factors: Life stressors, such as: relationship issues, finances, death of a loved one, or illness can cause depression. Environmental factors encompass actual physical surroundings, along with cultural and social background situations.

II. Thinking is a common pathway to depression. Learning to control your thought life or what some experts call, pathway of thinking, is a powerful tool in preventing the onset of depression.

III. There is no one answer for what causes depression, yet there appears to be four main pathways: Physiology, Stress, Learning, and Thinking.

Now that we understand what mental health experts agree on in regards to depression, lets turn our focus on application and how to overcome the strongholds preventing healing.

Depression is a battle! It focuses on all things negative and destructive. When someone is suffering with depression, they may be living and breathing but they do not feel truly alive. One of my patients described it this way; I felt invisible, as though I barely existed; however, I watched other people living their lives.

Proverbs 18:21 became a powerful tool for me while fighting depression: The tongue has the power of life and death, and those who love it will eat its fruit. I realized the first thing I needed to change was my mouth. I began to watch and weigh the words I spoke. My words affected my choices, and this ultimately perpetuated a positive and lasting change.

Let me save you $150 an hour therapy bill and share some key things that are vital in starting your journey to a healthy mind. Grab pin and paper. Your work is about to begin.

There is no shame in seeking help. Talk to someone you trust. Our brain is an amazing organ but just like other organs in our body, it can become sick and in need of healing.

You have value and worth. Go forth boldly and become all you are meant to be!

About Dr. Donna Grant Wilcox, MTH, CBT, PhD

Dr. Wilcox is a cognitive behavioral therapist with a Ph.D. in Christian counseling with certifications in cognitive behavioral therapy and rational living therapy and a non-denominational interfaith licensed chaplain with a masters in theology who is self-employed under Donna Wilcox Ministries. She recently released her entertaining and inspirational memoir, Falling into Faith: A Journey to Freedom and works as a hospice chaplain with Namaste Hospice and as a counselor and motivational speaker for Heartbeat of a Woman, located in Colorado. Also, a Christian comedian known as Southern Sass Florabama, Dr. Wilcox volunteers her time weekly in nursing homes and assisted living homes, providing music therapy and cognitive behavioral therapy tools for patients with Alzheimers and dementia and serves her community as a volunteer counselor for victims of sexual abuse, at-risk youth, marriage and family, and mental health disorders. For more information about Dr. Wilcox and her new book, please visit

You've read A Wee Wiggle in my Journey to Family, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.

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