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Dr. Jade Teta
422 followers -
Mind, Muscle, Metabolism
Mind, Muscle, Metabolism

422 followers
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People have this very wrong idea about how to make progress. They think it is all about hard work. Just work hard, they say, and you will get the results you seek. It's a trap and it is NOT true. Don't get me wrong, you have to have a work ethic. You are going no where without it, but a brute force mentality is not helpful. Think about it, working harder with purpose in the wrong direction gets you further away from your goal at a faster rate. You need a smarter approach. Smarter is more important. No amount of hard work will bring you anywhere if you have no idea where you are heading. Smarter means two things 1) being clear on your direction and 2) realizing work and rest/recovery are not opposites, but rather synergistic.... Meaning they enhance each other. Rest & recovery is required to both stay smarter and work harder. Those who are successful know that rest & recovery is as important as work. Those who don't beat themselves into the ground and then wonder why they keep taking three steps forward and then four steps back. So yeah, get ready to do some work, but make sure you are using an intelligent approach that allows you to know where you are, where you're heading and allows for plenty of rest & recovery to sustain your effort. #looklikeyoufit #restbasedliving #restbasedtraining #smarternotharder #metaboliceffect
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There is less difference than you might think between overcoming obstacles in the gym and overcoming obstacles in your life...... in terms of the mindset. For life change, some will tell you all you need to do is "think positive" or "stay in the now" or some other vague new age cliche that actually explains little or nothing. I am not saying these ideas have no merit, but most people have little idea what that actually means? Physical pursuits, on the other hand, are a direct conduit into the emotions. It is like emotional alchemy. Feel stuck? Go for a walk. Feel insecure and weak minded? Go lift some heavy ass shit. Feel sad? Don't "be in the now" or try to "think positive" simply move the muscles of your mouth into a smile. Research into this "action to emotion to thought" concept is called the "as if principle." When it comes to moving, enduring and overcoming obstacles in your life the easiest step is to move something physically to get unstuck. It is like a physical, mental and emotional trial run towards resilience. You miss a lift, you don't cry about it hold on to it for years and carry the baggage of it. You simply lift that shit again or next time until you get it. And yes, while you're doing it you can Om, or "be in the now" or "think happy thoughts" at the same time. #nowoo #justdo #focusorfucked #doyourjob #metaboliceffect
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Everyone wants to know the numbers. And knowing the numbers can be helpful as long as you are aware which numbers matter most and don’t get overly attached to calorie counts.

The metabolism does not work like this:

lower calories → lose weight → balance metabolism

The metabolism works like this:

Balance metabolism → lower calories → lose weight

You need to know the numbers for all 3 parts and the first part is MORE critical than the rest. So lets start there:

1) Balance metabolism by knowing HEC (hunger, energy, cravings). Each week, at the end of the week, subjectively assess if your HEC was in check

Hunger should be <5 on a 1-10 scale
Energy should be 6 or more on a 1-10 scale
Cravings should be <5 on a 1-10 scale
If it is not, then you know you were not able to achieve the first important criteria for weight loss and you will need to adjust something. Do not move to step 2 until your HEC is in check. If you do, you are more likely to make things worse not better.

2) Lower calories. Most people lead with calories and throw their HEC out of check as a result. Because of that, they are in one constant starve/binge cycle.

Instead of leading with calories, back calculate them instead. When you get your HEC in check, then take a look at what your calorie levels were. This gives you a rough estimate of what you need to be working toward. If you want a general estimate of calories to start, check out our calorie and macrocalculator tool at the link below.

But a warning, use it to refine your approach not define it. A strange thing happens when people see calorie numbers, they all of a sudden forget all reason and think there is something definitive and final in the numbers. The numbers should always be used as a guide only. Your metabolism is a thermostat, not a calculator and it is in constant adjusting mode. Getting caught in the numbers will screw you almost every time.

http://www.metaboliceffect.com/macro-calculator/

3) Lose weight. Fat loss and weight loss are not the same so you need to have a better way to measure things than just weight. If you are still just measuring weight, you might as well just give up now. You can’t assess anything with just a weight measurement. If you have not yet gotten past looking only at scale numbers, you are still a dieter and missing the point. We developed a tool that looks at weight, muscle, fat and even shape change. Check it out here:

http://www.metaboliceffect.com/me-shape-calculator/

So, that’s it. That is the way it is done. I recognize this throws some people out of their comfort zone because they have a hard time viewing things from this new perspective. As a result they revert back to the old comfortable calories out, calories in viewpoint. It is normal, so take your time with this and really think about how it works.
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I believe we should make a distinction between movement and exercise. What I describe as movement is anything that a human would be doing in their natural state that would get them from point A to point B. So think of movement as a form of transportation in the natural state.

We are built for moving. A lot of people say humans are built to run, I would say humans are built to walk, that’s one very important piece of movement. Walking around and activities of daily living really are not the same as exercise, are they? So anything that gets you from point A to point B or anything that’s activities of daily living, like washing dishes or fidgeting or gardening or all those kinds of things, that’s what I qualify as movement.

Exercise is very different isn’t it, because exercise is a structured/scheduled type of activity that you are doing for a specific reason, either to get stronger or faster or burn fat or those kinds of things. So movement is slightly different than exercise. Now why would we make this distinction? Certainly exercise is a type of movement, but why would I go to the lengths of making this distinction? Because movement seems to not be as stressful to the body as exercise. Exercise is a stress to the body. Now people hear me say that and say “What do you mean? Exercise is so healthy”, yes stress can both be healthy stress called eustress or negative stress. Too little exercise is a negative stress but so is too much exercise. With exercise you are looking for the right type and frequency. Enough, but not too much. The minimum effective dose.
Based on what we now understand relative to body change what you want is lots of movement and just enough exercise.

for more on this… The Difference Between Movement & Exercise… http://www.metaboliceffect.com/podcast3/

AND How To Get Just Enough Exercise… http://metaboliceffect.metabolicaftershock.com/infovsl/20150530-jadeinvite

#looklikeyoufit #elel #emem #loseweighthere #metabolicaftershock
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If you listen to the nutrition divas, they will tell you whole grains are the best carbohydrates to eat because they have more fiber. That's true, except they also have WAY more starch/sugar too.

This is like telling someone a car gets great gas mileage when the car only holds one gallon of gas.

The best carbohydrates to eat in the fat loss life style are vegetables and less sweet fruits. They may not have as much fiber as whole grains and beans, but the starch:fiber ratio is far better. For more on carbohydrates, check out the link below.

http://www.metaboliceffect.com/carbs-fiber-and-fat-loss/
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Ever wonder why diets suck? Which rules should you follow and which should you throw out? Check out this recent podcast with Paleohacks

http://blog.paleohacks.com/diet-rules-problems-with-dr-jade-teta/
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Here are 10 things to understand and follow to begin the process of fat loss and avoid the weight loss and protocol trap:

1) Don’t rely on off the shelf meal plans: Meal plans, recipes and food lists are a tools of protocols and weight loss. Unless you can learn to generate your own plan, recipes and food lists that work for your body and lifestyle, the process will be very difficult for you.

2) Don’t let the latest study sway you: Do what works for YOU, not what a study tells you works.

3) Stop eating less: No matter what your fat loss coach tells you, stop eating less. It does not work. Even gastric bypass surgery has been found to work because of the hormonal changes it forces not the caloric ones.

4) Stop exercising more: Exercise smarter, not longer. Efficiency is the name of the game. Know which types of exercise cause negative compensatory food seeking behavior.

5) Stop expecting linear, predictable and consistent results: Fat loss happens in stages and real body change will likely involve peaks, valleys, and plateaus all on your way to changing your metabolism.

6) Learn the process, and stop looking for protocols: There is no off the shelf protocol that is going to work for you over the long-term. You are far better off learning how your body works and reacts. One-size-fits-all meal plans, and food lists are part of the weight loss trap.

7) Be a detective not a dieter: To find your fat loss formula, you need to know how to read the signals of your body and adjust your approach. Hunger, energy and cravings give you a reliable source of biofeedback. Correct these sensations first and then you are in a position to see lasting change.

8. You are not lazy, you are exhausted: If you want change you need to make room for change. Psychologist tell us that self-control, just like our muscles, is fatigue-able. If you are doing too much, you will do nothing well. Before adding to your life, make sure you subtract.

9) Lifestyle design: Body change requires making changes that are as easy or easier than the things they are replacing. You must change and that change must be DOABLE over the long run.

10) It is all about ME, meaning you. It does not matter if your friend can lose weight eating fruit loops and Frappucinos. There is nothing fair or logical about body change.

Learn, practice and master what works for YOU. No matter what any article, guru, friend or anyone else tells you, filter EVERYTHING through your own metabolic tendencies, personality behaviors and psychological preferences.
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If you want to go to sleep quickly, sleep through the night and wake up refreshed, how should you eat? Would carbs or protein or fat help? The answers may surprise. What you eat can definitely impact your sleep. Learn how to manage food and sleep in this blog. http://www.metaboliceffect.com/foods-that-help-you-sleep/
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Buffer foods are a must have in the fat loss lifestyle. A buffer food is a food that buffers against cravings and worse food choices later. They are very individual and can be low calorie items like pickles or high calorie items like dark chocolate. What makes them a buffer food is that when used they more easily help you stay on your healthy eating plan. Take wine for example. A 4 oz glass of wine becomes a buffer food when, as a result of including it, you don't overindulge in starch or get a dessert as a result. It adds 140 calories but as a result of having it you save yourself 800 calories. Take care to find your buffer foods and remember one person's buffer food can be another persons trigger food. For you chocolate might be a buffer because one or two small squares of dark chocolate is all you require and it results in a healthier overall diet and less food intake. For another person, that same approach may result in eating the entire chocolate bar plus looking for more fat and sugar rich food as a result. What are some of you favorite buffer foods? Make a list and keep them on hand.
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One of the most important considerations for those with adrenal fatigue is early morning light exposure.

The adrenals, like the rest of the body, follow a closely orchestrated body clock called the circadian rhythm. This is best thought of as your metabolic clock.

In the morning this clock is primed by light to wake up. At night it is primed by darkness to shut down.

Many have unknowingly altered this clock through late night TV and computer exposure (blue lights from these devices stimulate cortisol and reduce melatonin levels). They then sleep in late or don't take care to expose themselves to light in the morning.

This can, in susceptible people, lead to sleep issues, a dysfunctional stress response and eventual adrenal fatigue or other issues.

Of course your favorite blogger might tell you to take rhodiola or another adaptogen, but these will have little impact if you don't get your clock reset.

How do you know if you have this clock issue? Being wired at night and fatigued in the morning is the biggest sign.

The fix?
1) wake at the same time each morning regardless of when you went to bed.
2) Focus on light exposure in the morning. Sun is best but high LUX light In your bedside lamp will do to
3) eat protein and fats for breakfast not carbs.
4) avoid blue light exposure at night.
5) eat starch at night.

Give yourself three weeks or so and you will be sleeping better and feeling better. No fancy herbal adaptogen can fix this for you
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