Diabesity, a condition in which type 2 diabetes and obesity occur together, is a dangerous health epidemic that needs a solution. Though experts have been trying to solve this deadly diabesity epidemic for years, they could never get beyond the old, “eat less and exercise more” paradigm of weight loss and blood sugar control.
But they were wrong. These and similar “experts” have been wrong for at least the past 50 years. If these experts had only known about a unique form of exercise and diet that fights diabesity there would be no diabesity epidemic.
Studies show doing this unique form of exercise for just 20 minutes, once per week, fights diabesity better than 30-60 minutes, several times per week, of traditional exercise. Studies also show this diet plan leads to effortless — and permanent — weight loss. The diabesity epidemic could be over if everybody followed this unique exercise and diet plan.
What’s the catch? No catch, really. The exercise and diet plan are both easy to learn, implement, and integrate into your lifestyle. There is no hunger, deprivation, calorie counting, or any other remnants of a “typical” diet plan.
Before delving into the “nuts and bolts” of the exercise and diet plan that fights diabesity, let’s discuss why your previous exercise and diet attempts have failed to bring you long-term results.
Diabesity, Exercise, and Diet
What type of diet and exercise plan have you been following to fight diabesity? If you’re like most people, you’ve probably been on countless starvation-based diets. You’ve restricted your calories…1,500…1,200…1,000 calories per day. You did this not because you enjoy starvation but because “experts” told you the only way to lose weight is to force your body to let go of its fat stores by starving it.
How did those starvation diets work for you? Again, if you’re like most people, you lost some weight. You may have even lost a lot of weight. But you were miserable the entire time, and besides, the weight loss slowed way down. And then, to add insult to injury, as soon as you went off the diet, you started gaining all the weight back. You even ended up weighing more than when you started the diet!
The Problem with Traditional Exercise
We’ll discuss why this happened in a second. But for now, let’s discuss exercise. If you did what those “experts” recommended, you probably included some type of exercise program with your diet plan. What is your exercise of choice? Is it jogging or aerobics or spinning or circuit training or more “extreme” exercise programs?
After nearly killing yourself on you 30-60 minute exercise routine, how did you feel? If you’re like most people, you probably found yourself ravenously hungry afterward. Didn’t this make it more difficult to avoid starchy carbs and sugar? Didn’t these intense forms of exercise make it more difficult for you to stay on your starvation diet? You bet it did.
And did you notice any huge weight loss after you started exercising? If you’re like most people, the answer is “no.” Many studies show that, contrary to popular belief, traditional exercise is not a great aid to weight loss. It is great for your health, but it will not help you shed those pounds — especially if you try to lose weight just by exercise alone. Part of the reason is that exercise really doesn’t burn that many calories.
But there is another reason why traditional exercise and starvation dieting does not lead to permanent weight loss — they are based on the calorie-deficit theory of weight loss. The calorie-deficit theory of weight loss is not only wrong, at least in the way it’s being taught, but it also actually makes the problem worse. You see, both starvation dieting and extended, intense exercise ultimately lead to weight gain and yo-yo dieting!
Diabesity, Setpoint, and Quality of Calories
The calorie-deficit theory of weight loss treats the body like a scale. In this “calorie in equals calorie out” model, as long as the scale stays balanced, your weight will stay the same. If the scale dips with too many calories, you’ll gain weight. If it dips because of too few calories, you will lose weight.
We know that a calorie deficit is necessary to lose weight, but it is not our job to count calories. When your body is working properly, it balances your calorie intake and output around your setpoint. The setpoint is that level of fat your body thinks you need based on feedback from the brain, digestive system, and hormones.
You will lose weight if you go on a starvation diet, but your body will fight back. The minute you start cutting calories, your body’s metabolic alarm goes off. It signals your body that you are not consuming as much as you normally do. In response, your body demands more food and starts burning fewer calories. Appetite goes up, calorie burn goes down. This is NOT a pleasant way to lose weight — and whatever weight you lose will not be permanent.
It is All About Setpoint!
So you see, your long-term weight and wellness are all about your setpoint! No matter how elevated your setpoint has become, once you understand and use these concepts, you will engineer your body to burn fat like a naturally slim and healthy person so that you can effortlessly enjoy a body that looks and feels its best.
The unique exercise and diet plan we’re going to give you is probably different than anything you’ve ever tried before. That’s a good thing, though. After all, the experts who told you that you can eat anything you want as long as you don’t go over a certain number of calories per day or week sabotaged your efforts. And it gets worse. The exercise plans most “experts” prescribed for you may have actually elevated your setpoint causing, rather than preventing, diabesity.
How Traditional Exercise Raises Setpoint
As previously mentioned, traditional exercise is rooted in the false calorie-deficit theory of weight loss. The goals of traditional exercise are to burn calories. To that end, it is done frequently, for a long time, using little resistance. Traditional exercise also often leads to injury.
But how does traditional exercise raise setpoint? Extended, intense exercise triggers a release of the hormone cortisol. Excess cortisol leads to an accumulation of fat, especially in the abdominal region. But that’s not all. Cortisol also triggers a release of insulin, which is a fat storage hormone. Having too much insulin circulating in the bloodstream makes it almost impossible for you to burn fat. Regular extended traditional exercise programs lead to chronically elevated cortisol and insulin. This makes weight gain almost inevitable, despite your best efforts to work off all those extra calories!
Exercise that Fights Diabesity
Unlike traditional exercise, this unique form of exercise is specifically designed to cause hormonal changes that lower your setpoint. Exercising to heal your hormones and lower your setpoint is totally different than exercising to burn calories, though. For example, this form of exercise must NOT be done for long periods and must NOT be done frequently. In fact, it’s such a high-quality form of exercise — that is, it’s so potent — that very little of it is needed for very powerful hormonal results. Think “exercise less, but with higher quality.”
This new form of high-quality exercise is known as eccentric training and can be done by anyone, anywhere and will provide setpoint lowering and diabesity defeating results that are impossible via any other form of physical movement.
Eccentric Training and Muscle Fibers
The key to eccentric exercise is that it focuses on activating specific types of muscle fibers that cause the most positive hormonal change in your body. These muscle fibers are called Type 2 B muscle fibers and are not easy to activate. In fact, your body will activate every single other muscle fiber it can before it activates these special Type 2 b muscle fibers. Why? Because they are so impactful that your body “saves” them to be used only when absolutely necessary.
Eccentric exercise features safe movements with maximum resistance. Here’s the science behind resistance. You have four different types of muscle fibers within your muscles: Type 1a, type 2a, type 2x, and type 2b. Your body will activate those muscle fibers in that order in proportion to the amount of strength the muscle needs to generate.
Because your body will only activate your type 2b muscle fibers when it needs to generate the maximum strength, and because your type 2b muscle fibers cause the most hormonal benefits that help to lower your setpoint and reverse diabesity, we need to move our body SAFELY in ways that cause it to use the most strength possible.
Now, the good news is that eccentric exercise can be done by anyone at any level of experience without any expensive equipment. To perform an eccentric exercise, focus on the lowering portion of the movement.
For instance, if you’re performing a bicep curl with your hand, the eccentric portion of the movement is when you lower the dumbbell away from your body. The key to eccentric exercise is that you perform the eccentric portion slowly, to a count of ten. Repeat 6 times. You can make any exercise an eccentric one by focusing on the lowering portion of the movement.
Diet Plan that Fights Diabesity
Like eccentric exercise, the diet plan that fights diabesity focuses on quality, not quantity. If you get the quality right, the quantity will take care of itself. This is because your brain and hormones will automatically regulate your appetite, calorie intake/output, and other metabolic processes once the hormonal clog is cleared.
This hormonal clog elevates your setpoint and triggers a constant increase in appetite and cravings coupled with a decrease in energy and calorie burn. Getting rid of that clog and healing your hormones is the key to lowering your setpoint. So how can you clear out your hormonal clog?
The number one way to heal your hormones is by prioritizing delicious, high-quality SANE foods over all others. SANE foods are non-starchy vegetables, nutrient dense proteins, and whole food fats. On the other end of the food equation, sugars and starches and heavily processed foods wreak havoc on your hormones and should be avoided.
The SANE diet plan is simplicity itself. All you need to do is select foods from the following food groups.
10+servings per day. Either fill half your plate with non-starchy vegetables or enjoy a diabesity fighting green smoothie.
The fiber content of non-starchy vegetables fills you up fast and keeps you full for a long time. It also leads to slow glucose absorption into your bloodstream keeping your blood sugar levels stable.
Great non-starchy veggies include:
3-5 servings per day, 30-55 grams per meal.
Nutrient-dense protein triggers short- and long-term satiety hormones. This is why eating high-quality protein is so filling — and why it keeps you full for hours. Eating more protein also eliminate sugar and starchy carb cravings. Talk about doing a very positive double duty!
Great nutrient-dense proteins include:
- Cottage Cheese
- Egg Whites
- Grass-Fed Beef
- Nonfat Greek Yogurt
3-6 servings per day
Whole-food fats are also very filling, and if you eat them in place of sugar and starchy carbs, your body will start to burning fat as its preferred fuel source. If your body needs more energy and you haven’t eaten any fat for a while, it will just take some from your fat stores! The key, though, is to eat whole-food fats and not just their oils. The whole food contains the water, fiber, and protein needed to remove the hormonal clog and lower your setpoint.
Great whole-food fats include:
- Flax Seeds
0-3 servings per day
You can also enjoy up to 3 servings of low fructose fruits per day. Some great choices include.
- Goji Berries
Next Step: Learn More Diabesity Exercise with the SANE
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