Course 7: Maximizing Fat Loss Stress, Sleep and Caffeine
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- Oswin Harrell
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1 Course 7: Maximizing Fat Loss Stress, Sleep and Caffeine Please listen to this week s audio and complete the following questions as they are discussed in the audio. Boundaries Take a moment and write down all of the people and things you see along your Healthy Edge journey. What takes of us off of our golden road? We get curious. We get bored. We get sick of what we are eating. We tell ourselves we deserve more. More of what? We are not even certain. We want to know if there is something more exciting or easier or cheaper or quicker. The truth is that every time we take a detour or a pit stop and find our way back we are adding to the time and energy that is required to get to the next milestone in our health. Your milestones may be Releasing those last 25 pounds. Feeling energized to hike with your family. Running again. Getting off of medication the doctor prescribed. Living life outside of a fog. Thinking clear. Not hurting. No more headaches. Being joyful. BY THE HEALTHY EDGE, LLC. COURSE 7 NOTES 1
2 Finding peace. Pit stops or detours on your golden road of health include: Daily consumption of alcohol or overconsumption of caffeinated beverages. Weekend binges of alcohol. Bringing sweets and treats into your home that you end up eating. Going out to eat often. Using fast food for convenient food options. Not exercising. Getting into or back into toxic relationships. Pushing away supportive friends who are concerned for you. Going back to eating disorders when you are stressed or feel out of control. Dieting. Dieting. Dieting. Eating food that you know you are allergic or sensitive to. What are your pit stops along your golden road? What are the things you do daily, weekly, monthly or quarterly? What unproductive noise are you listening to that may lure you off of your golden road? What you are watching and listening to on a daily or weekly basis? 2 BY THE HEALTHY EDGE, LLC. COURSE 7 NOTES
3 What are the boundaries you have established for your HE journey? What are the temptations both physical and emotional that may be pit stops on your journey? What are the indulgences that you want to keep as part of your lifestyle? The world would like you to believe that rules and boundaries restrict you. That is a lie. Rules and boundaries create freedom to create and be whatever you want to be and WE can create our own rules and boundaries. This is what keeps us on the path to creating that which we have set out to create. With no rules or boundaries, we have no focus and no path and we never get anywhere. Video: Maximizing Fat Loss Stress, Sleep and Caffeine We want our bodies to burn fat, but stress causes our body to burn carbohydrates and protein. BY THE HEALTHY EDGE, LLC. COURSE 7 NOTES 3
4 Ways we cope with stress: Alcohol Caffeine Television Sleep Sweets (Food) Smoking Normal Cortisol Levels Maintains Equilibrium - Proper Glucose Metabolism Increases Short- Term Memory Helps to Remove Toxins Manages Reduces 4 BY THE HEALTHY EDGE, LLC. COURSE 7 NOTES
5 Supports a Strong High Cortisol Levels Constant Brain Fog Cold Poor Mental Clarity Sweet Tooth Eyelid Weak Low Zinc Low Magnesium Cortisol Release BY THE HEALTHY EDGE, LLC. COURSE 7 NOTES 5
6 Metabolic Syndrome High High Cholesterol Low Cholesterol Central Insulin Resistance High Triglycerides The Diet Component Cortisol is Catabolic and has distinct fat storage pattern. Adrenal Fatigue Deep Unrelenting Fatigue Difficult to Wake- Up Sweets/Caffeine Cravings No Desire for The Coffee Component The Sleep Component 6 BY THE HEALTHY EDGE, LLC. COURSE 7 NOTES
7 The Alcohol Component The Exercise Component Gaining Perspective 1. Is Anyone? 2. What is the? 3. What Can I? Lower Stress by: Focus for the Week: 1. Schedule 2. Remove or Cut Back 3. Deep Breathing Exercise AM and PM. 4. Shut- off Work 5. Login to your online account at for next week s coursework and to access Healthy Edge recipes. Next Session: Where Do We Go From Here? BY THE HEALTHY EDGE, LLC. COURSE 7 NOTES 7
Course 2: Cravings and Weight Gain Insulin Resistance and Low- Glycemic Eating
Course 2: Cravings and Weight Gain Insulin Resistance and Low- Glycemic Eating Please listen to this week s audio and complete the following questions as they are discussed in the audio. Belief Systems
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