How to Break Free From the Snack Trap

metabolism snack Jun 01, 2020

In high school, I used to carry around snack boxes of raisins and eat them throughout the day to keep my energy up. In college, I would drink 3 to 4 high-sugar coffee drinks during class to stay focused and make up for poor sleep. When I had young kids, we had snacks in the house, in the car, in the diaper bag, and in my pockets!

I used to proclaim, almost like a threat, that I needed to eat at least every two hours or my blood sugar would drop too low.

Needless to say, I was a snacker and had no idea that my need to snack was actually a warning sign that my metabolism was not working properly.

After all, we are told to enjoy "healthy snacks" throughout the day to keep our metabolisms burning and to prevent overeating at meals.  

But here's the truth: there is no healthy snack.

The raisins, coffee confections, and Cheerios were not just unhealthy, they were masking a bigger metabolic health issue.

Snacking is Not Healthy and is a Symptom of a Bigger Problem

We snack...

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Move Over Green Smoothies! Enjoy this Ultimate Green Drink Instead!

fat-burn nutrition Apr 27, 2020

In my 12-week program, The Freese Method Online Group Coaching Weight Loss Program, the first meal plan I have created for you contains some serious Registered Dietitian ninja nutrition moves.

Your breakfast is specifically designed to put you in the fat burning "green zone" while cleansing your digestive tract of unwanted toxins. But to you, it's just creamy and delicious.

Your lunch provides not only the perfect ratio of fiber+protein+healthy fats for perfect metabolic health, but it also provides a super powerful lignan antioxidant to protect your liver from free-radical damage. This is important because your liver is the "quarterback of your metabolism" and is crucial to burning the fat being released from your fat stores. 

But to you, it's a gorgeous and satisfying chopped salad in a jar with an amazing dressing flavor profile you've never tasted before.

Your afternoon snack, which is offered only in the first couple of weeks while you transition from...

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What Causes a Broken Metabolism?

In the last post, we discussed the symptoms that my client Cindy had that pointed her to realize that she was suffering from a broken metabolism.

But how did Cindy's metabolism break in the first place?

What causes metabolic damage?

In the simplest explanation a broken metabolism is a break down at the cellular level in your ability to use carbohydrate (glucose), protein (to a tiny extent), and fat (fatty acids) for energy to produce ATP, most likely due to insulin resistance.

This can mean your cells don't burn food energy well, your cells don't store it well, or your cells can't get the energy out of storage well.

For example, if you eat a muffin and you have a damaged metabolism due to insulin resistance, your body will release a surge of insulin, more than what is normally needed, to drive the sugar from the muffin into your cells to burn for energy.  

With metabolic damage from insulin resistance, your cells are already full of sugar. Like an overstuffed suitcase,...

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Is Your Metabolism Broken?

Cindy was convinced there was something wrong with her.

In her career as an Administrative Manager at a law firm, she excelled. She had successfully raised three beautiful kids into tax-paying adults and enjoyed spending her weekends with her fit and trim husband. 

But as she got dressed each day, she was plagued with the nagging shame that something was wrong with her.

Cindy had steadily gained over 30 lbs in the last ten years, especially after menopause, and she couldn't figure out how to get it off.

When she was younger she could lose some weight by watching her portions and showing up to an extra exercise class or two a week.  

But that wasn't working now.

And there were signs that things were getting worse.

She went to have her thyroid checked and she learned that her fasting blood sugar was high and her good cholesterol was low... but her thyroid was normal.

She needed more sleep than she used to and woke up groggy every day. Her coffee intake was steadily...

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Why You Should Be Cooking with Butter!

dietary fat heart disease Mar 16, 2020

Wouldn’t it be amazing if there was magic substance that we could coat our food in to help it brown up nice and crisp when we cook it, taste better when we eat it, help our body to absorb vital nutrients and help us feel satisfied and full when we digested it?  

What if this fantastical substance could help raise our good, HDL cholesterol, lower inflammation, help sustain naturally balanced hormone levels, keep our cells fluid and healthy, and promote beautiful glowing skin and shiny hair?

Wouldn’t that be amazing?

That would be the ultimate “health food!”

Good news!  

It already exists and is plentiful in our everyday lives.

What is it?

Dietary fat.

And oils.

That’s right, natural dietary fats and oils are nature's perfect cooking ingredients. 

Natural dietary fats like:

  • Olive oil
  • Butter
  • Coconut oil
  • Avocado oil
  • Lard/bacon fat/tallow (beef fat)
  • Ghee
  • Unrefined Peanut oil

When you bake, broil, toast, grill, roast, &...

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Why It's OK to Eat Bacon and Eggs For Breakfast

dietary fat insulin Mar 02, 2020

If you are a woman over 40 with excess body fat to lose, especially around you midsection I want you to put down the low-fat blueberry bagel with low-fat cream cheese and fry yourself up an egg. 

Pronto.

Please put down the whole grain toast with jelly and a glass of calcium fortified orange juice.

Throw away the non-fat, Triple Zero Oikos strawberry yogurt and granola.

Step away from the bowl of low-calorie Special K with skim milk.

Why?

It's all comes down to understanding that your weight has more to do with a very powerful hormone than calories.  And even more important is whether or not that powerful hormone is turned "on" or not.

The bagel, low-fat cream cheese, toast and jelly, orange juice, non-fat yogurt, cold cereal and skim milk all have one thing in common.

They are high carbohydrate foods that stimulate your body to produce large amounts of your fat-storing hormone insulin

Weight is controlled by metabolic hormones, not calories.

Insulin...
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3 Reasons You Can't Lose that Menopausal Belly Fat and What to Do About It

It is true that your metabolism slows down a little each decade, causing most women to gain about 1 pound per year due to age. [1]  But by the time women hit premenopause (anywhere from 40-55 years old) and menopause and beyond (around 55+), it feels like a lot more than one pound per year.

Natural weight gain due to aging, while real, doesn't explain why most women over 40 experience a dramatic increase in weight, specifically, belly fat, which is very difficult to lose.

Clients are constantly telling me how they have a closet full of clothes that don't fit and nothing they seem to do (like going to super expensive pilates classes twice a week) is making a difference.

Something else must be going on, right?!

Remember our equation for a healthy weight from What Do Hormones, Weight Gain, and Metabolism Have to Do With Each Other:

[healthy hormones --> healthy cells --> healthy metabolism --> healthy you --> healthy weight]

If we start at the beginning, we can...

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What Do Hormones, Weight Gain, and Metabolism Have to Do with Each Other?

Uncategorized Jan 30, 2020

What do hormones, weight gain, and metabolism have to do with each other?

This is an amazing question and one you need to understand if you ever want to fully control and manage your weight and your health.

If you struggle with 10, 20, 50, or 100 extra pounds, you need to understand this.

If you find your health slowly deteriorating as you take trips around the sun, you need to understand this.

If you are watching your family members struggle with their weight or health and you want to try and avoid the same fate, you need to understand this.

So let's get to it and start at the beginning.

All health starts on the cellular level.

Which means [healthy cells --> healthy you]

A [healthy you --> healthy weight]

But we need to fill in some gaps with how we get healthy cells.

Your body is made up of 37.2 trillion cells. These cells are divided up by their job and different cells do different things in your body. [1]

For example, you have 2 billion heart cells that just make up the...

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Why Your Past Diets Have Failed (and why it's not your fault): Part 3

Uncategorized Jan 13, 2020
This article is part 3 of a 3-part series that walks you through why you have been struggling with your weight and why it's not actually your fault. You have been doing everything you were told to do, but it's just not working. Why? Well, if after 40 years of the same advice and with over 60% of American women now overweight or obese, maybe it's time to re-examine what you were told to do. What if the advice you've been given has been wrong the whole time?
 

 
 
We must see ourselves as an intricate network of systems that are in constant communication with one another and our environment using hormonal signals.
 
Each system in our body is regulated by powerful hormones and chemical signals. For example, sleep and wake cycles are regulated by the hormone melatonin. Body temperature and metabolism are regulated by the thyroid hormones. Puberty and lifecycle stages are regulated by the sex hormones, testosterone, estrogen, and progesterone. Height and...
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Why Your Past Diets Have Failed (and why it's not your fault): Part 2

Uncategorized Dec 30, 2019
This is part 2 of a 3-part series that walks you through why you have been struggling with your weight and why it's not actually your fault. You have been doing everything you were told to do, but it's just not working. Why? Well, if after 40 years of the same advice and with over 60% of American women now overweight or obese, maybe it's time to re-examine what you were told to do. What if the advice you've been given has been wrong the whole time?
 


 
Science moves fast and we are in a very interesting time. We are the generation where the new advances in research technology and numerous brilliant minds have opened a new chapter in nutrition science on how our body controls fat accumulation and fat burning. It's the new way.
 
In part 2, let's pretend you are told different advice, better advice. You learn that your weight is controlled by your hormones, mainly two hormones, insulin, and cortisol. [1] It's called the Hormonal Theory of Weight Control.
...
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