How Your Hormones Affect Your Weight

According to Dr. Oz, “You have nine known hormones that tell you to eat more and fourteen that tell you to stop eating.” A correct balance of hormones helps you stay at your perfect weight. But stress, genetics, too little exercise, and too much of the wrong types of food can affect your hormone balance and disrupt dramatically your ability to control your appetite.

We don’t need a PhD in hormones to appreciate how wonderful Xyngular® products are, yet it’s still interesting to learn how Xyngular products help bring them into balance. Here are some of the key hormones and chemical processes that work in your body to help you regulate your weight.





 Leptin
This is a protein secreted by stored fat. It shuts off your hunger and stimulates your body to burn more calories. When your body doesn’t make leptin correctly or you become leptin resistant, you don’t have the main shut-off switch for hunger. You eat and eat and eat and still are hungry. You have to reprogram this hormone by choosing foods that help you feel full longer. The IGNITE meal plans developed by Jim Ayres are designed to create a normal balance of leptin and minimize leptin resistance.

Foods that are high in fructose, like HFCS, are not only a huge source of empty calories, but they keep you from being able to shut off your hunger. They overwhelm your liver, and lead to inflammation not only in your liver but also in your arteries and in your immune system. Eating a diet that’s high in carbs, especially empty carbs makes you leptin resistant and keeps you hungry.

Cortisol
This is the stress hormone. When you are chronically stressed, you’ll have too much cortisol. You won’t be getting enough corticotrophin-releasing hormone (CRH), which decreases your desire to eat. Elevated cortisol levels also reduces your insulin sensitivity so diabetes becomes more likely. Metabolism slows. Blood pressure rises. There are ingredients in XYNG™ that help you manage stress and stop the dangerous unbalanced cycle of unmanageable stress that leads to weight gain.

Insulin
Your pancreas secretes insulin so that glucose from your food gets transported into muscle and you have enough energy. Insulin works like leptin. It tells you to eat less. But when you become insulin resistant because of too much insulin pumping through your body, it gradually stops controlling your hunger. The first two days on the IGNITE program drops your insulin to zero because you’re eating nothing but protein. Your body adjusts to a more normal insulin pattern, and your body becomes a fat burning machine.

Adiponectin
The more of this hormone you have, the lower your weight and body fat (especially belly fat). It helps your muscles switch on the fat-burning and switch off the appetite. It’s a natural anti-inflammatory hormone that naturally increases the more weight you lose. A high fiber diet and the CHEAT products help turn on adiponectin and normalize this important hormone.

Grehlin
Dr. Oz calls grehlin the “gremlin,” the hormone of hunger. Your stomach and intestines release this chemical when they’re empty. It’s released in waves about every 20 to 30 minutes. Grehlin is a short-term hormone that can easily be trumped by leptin. That’s why you want to keep your leptin high by eating the right kinds of foods (like nuts) if you’re trying to lose weight. You also want to eat small portions and snacks so the “gremlin” of grehlin never has a chance to drive you crazy. By having a LEAN Shake handy at all times, you can keep hunger and cravings from taking over your life while you’re losing weight.

Feel-good Hormones
Hormones like serotonin, dopamine, GABA, nitric oxide and norepinephrine are our feel-good hormones. People who crave “mood foods” find that a crazy, emotional yo yo cycle starts to happen. They eat an empty, quick-energy food like a roll, chips, candy bar, quart of ice cream, bowl of pasta, mountain of mashed potatoes, or soda to get a quick rush of feel good hormones.
The empty starches convert immediately to sugar in your body. So when you eat either sugar or starches you get what some call a “sugar high.” But these foods move too quickly through the digestive tract so you have a “sugar crash” and begin very soon to crave more comfort foods.
IGNITE™ helps you to break the cycle by giving you slow-moving proteins for the first two days, and then introducing you to a balanced protein/carb diet. You learn to choose vegetables, fruits and other foods with plenty of natural plant fiber, healthy fat and protein. Your goal is to keep your feel-good hormones in a steady, balanced state. This minimizes the emotional highs and lows that make you crave empty carbs.
You can also work on greater life balance and emotional control through getting enough sleep, relaxation, exercise, meditation, prayer, etc.

ACTION STEPS:
1. Watch for a discussion of some of these hormones in the Dr. Oz show and various weight loss articles and use your understanding to help share information about Xyngular products with those who understand the science.

2. In addition to taking Xyngular products, use the suggestions in this article about reducing stress, getting enough sleep, and eating right. You’ll see your weight maintenance improving.

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What Kind of Stress Do You Carry and How Does it Impact Your Weight?

Stress is so common in our lives. Most people don’t think they can do anything about it. We all need to come to believe that stress is not an acceptable condition because it does so much damage. But before we try to manage it, let’s try to understand how it is affecting you and your weight. Our stresses affect each of us differently.


When we talk about stress and health or weight, we’re really talking about our body’s hormones responding to an outside influence … in the case of stress, it’s some kind of threat.

What is Stress?

It could be worry or fear of a deadline, financial problems, physical ailments, relationship problems, or school exams.

Our minds and emotions have so much power over our bodies that our body and our hormones can’t tell the difference between being chased by a tiger or not being prepared for a presentation. If it’s a tiger, at least we can run away. But running away from the threat of most of our stressors isn’t possible because they keep coming up in our minds and our hormones throughout the day, and the results on our health are huge.

What are the Dangers of Excessive Stress?

According to Dr. Jim LaValle in his book, Cracking the Metabolic Code, chronically high cortisol can result in insulin resistance, huge cravings for empty carbs, belly fat, muscle breakdown, increased cholesterol and triglycerides, a loss sleep quality, memory problems, a weakened immune system, water retention and other disagreeable consequences.

It’s not generally known that cholesterol levels aren’t affected as much by the foods we eat as they are by how we manage our stress.

How Do We Measure Our Body’s Hormonal Reaction to Stress?

We measure cortisol. Our cortisol should be highest about 30 minutes after we wake up. It gives us the energy we need for the day. Normally it should decrease until lunch and taper off slowly into the evening when we’re ready for restful sleep.

However, if we’re involved in chronic stress, our body secretes cortisol in higher patterns. Here are several common types:

A stressed out person is on high alert all day. Cravings are common, driven by high cortisol levels.
The night owl gets into a pattern that prompts high cortisol for energy late into the night. Eventually it begins keeping them up even when they want to go to sleep. Over time it can lead to greater stress from the lack of quality sleep. Morning cortisol becomes lower, making it harder to get up and going in the morning.

The couch potato has typically had such high cortisol levels for so long that the cortisol levels throughout the day begin to drop. It’s hard for them to feel like doing anything at all. Everyday activities begin to be neglected and the result is often weight gain. If they force themselves to exercise or get active, they can feel even worse. The usual advice to be more active, eat better or apply more willpower may not work very well.

ACTION STEPS:

1. If we don’t do something about our stress, it can lead to many health problems including weight gain. So start by journalling your life and begin to recognize the lifestyle factors that trigger your stress levels.
2. Look for ways to vary your schedule and check your stress level at each of these times. Keep making adjustments until you find yourself in a more normal rhythm.
3. Take time during the day for a scheduled break and measure your stress.
4. Get your life on a more predictable schedule that starts the day with greater energy and slowly tapers down in the evening as you move toward restful sleep.

References:
“What Kind of Stressed are you?” Tom Nikkola, Director of Nutrition and Weight Management at Lifetime Fitness, June 26, 2011, www.lifetime-weightloss.com/blog

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Don't miss these three super ingredients in our Super Fruit Xyngular Global Blend

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Xyngular®'s Super Fruit Global Blend™ contains more than fruits. It also has a number of other powerhouse ingredients, making it far more potent and beneficial than other juices on the market. It's a veritable nutritional pharmacy of plant nutrition in one drink. Each ingredient contributes remarkable health benefits. It takes many articles in the ConneXion to describe them all. Here are the non-fruit ingredients:

GREEN TEA
Scientific research in both Asia and the west is providing hard evidence for the health benefits long associated with green tea. For example, in 1994 the Journal of the National Cancer Institute published the results of an epidemiological study indicating that drinking green tea reduced the risk of esophageal cancer in Chinese men and women by nearly sixty percent. University of Purdue researchers recently concluded that a compound in green tea inhibits the growth of cancer cells. There is also research indicating that drinking green tea lowers total cholesterol levels, as well as improving the ratio of good (HDL) cholesterol to bad (LDL) cholesterol.

Green tea is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG) a powerful anti-oxidant. Besides inhibiting the growth of cancer cells, it also kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels and inhibiting the abnormal formation of blood clots. This is important because blood clots are the leading cause of heart attacks and stroke.

Green tea is also linked to the "French Paradox." For years, researchers were puzzled by the fact that, despite consuming a diet rich in fat and smoking, the French have a lower incidence of heart disease than Americans. The answer was found in red wine, which contains resveratrol, a polyphenol that reduces the negative effects of smoking and a fatty diet. In a 1997 study, researchers from the University of Kansas determined that EGCG is twice as powerful as resveratrol found in grape skins.

New evidence is emerging that green tea can even help dieters. In November, 1999, the American Journal of Clinical Nutrition published the results of a study at the University of Geneva in Switzerland. Researchers found that men who were given a combination of caffeine and green tea extract burned more calories than those given only caffeine or a placebo.

Green tea can even help prevent tooth decay! Just as its bacteria-destroying abilities can help prevent food poisoning, it can also kill the bacteria that cause dental plaque.

Historical Benefits

• Reduces the risk of esophageal cancer, inhibits the growth of cancer cells and kills cancer cells without harming healthy tissue

• Lowers total cholesterol levels, as well as improving the ratio of good (HDL) cholesterol to bad (LDL) cholesterol

• Helps with rheumatoid arthritis, cardiovascular disease and infection

• Improves immune function, lowers rate of heart disease, prevents tooth decay, helps prevent food poisoning and kills bacteria


WHITE TEA

A 2004 study at Pace University concluded that white tea can help your body’s immune system fight off viruses and dangerous infection-causing bacteria. White tea is also more effective than green tea in killing germs. New studies conducted at Pace University have indicated that White Tea Extract (WTE) may have prophylactic applications in retarding growth of bacteria that cause Staphylococcus infections, Streptococcus infections, pneumonia and dental caries. Studies have also indicated that WTE has an anti-fungal effect on Penicillium chrysogenum and Saccharomyces cerevisiae. In the presence of WTE, Penicillium spores and Saccharomyces cerevisiae yeast cells were totally inactivated. It is suggested that WTE may have an anti-fungal effect on pathogenic fungi.
Furthermore, studies indicate white tea contains more polyphenols, the powerful anti-oxidant that fights and kills cancer-causing cells, than any other type of tea.

Historical Benefits

• Anti-fungal effect, retards growth of bacteria and kills germs

• Anti-viral

• Helps prevent the growth of dental plaque


EXTRAMEL

Historical Benefits

• Impedes the production of primary free radicals


ADARTOGENS:

ELEUTHERO ROOT

Historical Benefits

• Helps the immune system by stimulating the production of the t-cells (the specific white blood cells that attack any bacteria or virus that enters into the body).

• Restores energy/strength and improves appetite. 

• Reduces stress and enhances mental attentiveness.


ALMA EXTRACT

Key nutrients include tannins, polyphenols, vitamin C, adaptogens, flavonoids, kaempferol, ellagic acid and gallic acid.
Amla has a reputation as a powerful rejuvenating herb. The Amla fruit is reputed to have the highest content of vitamin C of any natural-occurring substances in nature. Amla studies suggest that it has potential efficacy against inflammation, cancer, age-related renal disease, diabetes, rheumatoid arthritis and osteoporosis.

A human pilot study showed that amla reduced blood cholesterol levels. Another very recent study with diabetic rats given an amla fruit extract has shown significant lowering of blood glucose as well as triglyceridemic levels and an improvement of the liver function caused by a normalization of the liver-specific enzyme alanine transaminase (ALT) activity.

Historical Benefits

• Amla has shown potent antioxidant properties against oxidative stress.

• It has also been known to help control inflammation.


GINSENG

The power of ginseng is celebrated throughout the world. Ginseng allows the body to withstand higher levels of emotional and physical stress, increases levels of alertness and mental clarity, reduces fatigue, improves memory and wards off colds, flu and other infections.

Ginseng has also shown promise in the treatment of chronic fatigue syndrome and stimulates the immune and nervous system. It has been shown to help with diabetes and reduces the growth of certain types of cancer cells. It also increases testosterone levels and sperm production.

Historical Benefits

• Improves the cardiovascular, immune and nervous systems.

• Assists the function of the adrenal glands during exercise to build strength and endurance. 


PROPRIETARY PRIMARY ANTIOXIDANT COMPLEX

Glutamic Acid is the precursor of GABA but has somewhat the opposite function; it is an excitatory neurotransmitter. It is one of the few nutrients that crosses the blood-brain barrier and is the only means by which ammonia in the brain can be detoxified. It is considered to be nature's "brain food" by improving mental capacities. It is used in the treatment of depression, ADD and ADHD, fatigue and chronic fatigue, alcoholism, epilepsy, muscular dystrophy, mental retardation and schizophrenia.

Cysteine is a precursor to the antioxidant amino acid glutathione recommended for liver detoxification. This provides an anti-aging effect — even reducing age spots. Another impressive function of cysteine is the breakdown of mucus in the respiratory tract which can help in bronchitis, emphysema and tuberculosis.

Glycine supplies additional creatine to muscles and is used to construct DNA and RNA. It functions in skin, connective tissues, the central nervous system and prostate. A proper level of cellular glycine produces more energy.

ACTION STEPS:

1. Be sure to gather and file these ingredient articles as they appear in the ConneXion to show prospective clients all the powerhouse ingredients in Super Fruit Global Blend.

2. Become familiar with many of the health benefits of the ingredients so when someone talks to you about a degenerative health condition of some kind, you can recommend our Global Blend for its amazing antioxidant and other benefits.

Visit:
http://www.xyngular.com/lrivera

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Don't miss these three super ingredients in our Super Fruit Xyngular Global Blend

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Xyngular's Super Fruit Global Blend™ contains a full spectrum of fruits with amazing benefits far more potent and beneficial than other juices on the market. Each ingredient contributes remarkable health benefits. In fact, it takes many articles to describe them all. Here are three of the most powerful.

EUROPEAN PLUMS
Plums and prunes have been the subject of repeated health research for their high content of unique phytonutrients called neochlorogenic and chlorogenic acid. These are classified as phenols, and their function as antioxidants has been well documented. They are also high in beta-carotene, which acts as a fat-soluble antioxidant.

Plums and prunes are particularly effective in neutralizing an especially dangerous oxygen radical called superoxide anion radical. They also help prevent oxygen-based damage to fats. Since our cell membranes, brain cells and molecules such as cholesterol are largely composed of fats, preventing free radical damage to fats is no small benefit.

These dangerous free radicals can also damage cellular DNA, causing mutations which can result in the formation of cancerous cells. In addition, free radicals contribute to inflammation which increases the severity of many different degenerative conditions including atherosclerosis, diabetic heart disease, and colon cancer, and why it has also been found useful for reducing the severity of inflammatory conditions like asthma, osteoarthritis, and rheumatoid arthritis.

Prunes are also a good source of potassium, which is an essential mineral for maintaining normal blood pressure and heart function thereby preventing high blood pressure and protecting against atherosclerosis. Potassium may also help to promote bone health.

Historical Benefits
• They help maintain normal blood pressure and heart function to prevent high blood pressure and protect against atherosclerosis
• They help promote bone health
• They increase iron absorption


TART CHERRY
Tart cherries have naturally-occurring nutritional and medicinal value significantly higher than most other fruits. While other fruits have some of the same amazing compounds, tart cherries have a wider variety of them and in greater amounts. Tart cherries are extremely beneficial to our health and wellness.

Tart cherries contain anthocyanins which help reduce inflammation and inhibit tumor growth along with flavonols which also improve blood flow, heart and brain health, and lower blood pressure. They also contain plant hormones that help regulate physiological functions, terpenes that are essential oils from plant elements, and phenolic acids which are powerful antioxidants. 

Phytochemicals (antioxidants) in tart cherries help reduce the risk of major chronic diseases.

Historical Benefits
• Tart cherries reduce the risk of cardiovascular disease, cancer, diabetes, Alzheimer disease, cataracts, and functional deterioration due to age
• They improve blood flow, heart and brain health, and lower blood pressure
• They reduce inflammation and inhibit tumor growth


GRAPE SKIN EXTRACT
Key nutrients include such celebrated ingredients as anthocyanins, polyphenolics, ellagic acid, flavonoids, resveratrol and proanthocyanidins.

Many of the health benefits attributed to grapes are due to the pigments that are concentrated largely in the skin and seeds at levels about 100 times higher than the pulp of the grape. Anthocyanins tend to be the main polyphenolics in red grapes while the catechins are the more abundant phenolic in white grapes. The phenolic content of grape skins depends upon the variety, the soil, climate, geography, cultivation practice, and exposure to fungal infections. Grapes are also rich in ellagic acid, a potent flavonoid that helps fight cancer.

The pigments in red, purple and black grapes protect the cardiovascular system in a number of different ways: prevention of blood clots, lowering the likelihood of LDL cholesterol oxidation, reducing homocysteine levels, and properties that reduce the incidence of atherosclerosis. Grapes help relax blood vessel walls, thereby reducing blood pressure. Recent research showed that a Concord grape extract lowered LDL cholesterol, raised HDL cholesterol, and lowered inflammation.

Resveratrol (3, 5, 4'-trihydroxy-trans-stilbene) found in grape skins demonstrates many pharmacological properties including cancer chemoprevention because it blocks many steps in the cancer development process.

ACTION STEPS:
1. Be sure to gather and file these ingredient articles as they appear in the ConneXion to show prospective clients all the powerhouse ingredients in Super Fruit Global Blend.

2. Become familiar with many of the health benefits of the ingredients so when someone talks to you about a degenerative health condition of some kind, you can recommend our Global Blend for its amazing antioxidant and other benefits.

Visit:
http://www.xyngular.com/lrivera

http://www.leonardo-rivera.com

Start Today!

The other healthy ingredients in Cheat+™

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You've seen the video demonstration by Jim Ayres showing how konnyaku fiber in Cheat+ helps capture calories and carry them out of the body. Cheat+ also contains two other remarkable ingredients—green coffee bean extract and phytosterols.

Phytosterols are plant sterols, cholesterol-like molecules found in many plant foods. Before the industrial age, humans consumed as much as 1,000 mg/day. But present-day diets range from 150 to 450 mg/day. The highest amounts are found in healthy oils, nuts, and legumes. They have been widely studied for lowering LDL cholesterol, improving cardiovascular health, and encouraging anti-inflammatory effects…all of which are associated with greater energy and health. (""Phystosterols, Linus Pauling Institute, Oregon State University, May 4, 2012, http://lpi.oregonstate.edu/infocenter/phytochemicals/sterols/).

A recent study on green coffee bean extract was published in the Diabetes, Metabolic Syndrome and Obesity Journal. The research involved 16 adults who supplemented their diet with green coffee bean extract for 12 weeks. Throughout the study, nothing about their lifestyle changed other than taking the supplement, yet the average weight loss was 17 pounds. They also lost 10.5% of their overall body weight and 16% of their overall body fat. There were no side effects reported.

The effectiveness of the green coffee bean is not due to the caffeine content. In fact, it only contains about 20 milligrams of caffeine per 400-milligrams. A cup of coffee has more than 100 milligrams. The supplement extract is not a stimulants. In fact, some studies have surprisingly found that green coffee beans actually help lower blood pressure. Researchers point to the chlorogenic acid that's responsible for its effectiveness. It releases glucose in the body while it boosts metabolism. These two actions reduce the absorption of fat and help eliminate weight gain.

A green coffee bean is a coffee bean prior to being roasted. Once it's roasted, the chlorogenic acid is largely eliminated. So your morning coffee will not have the same effect the green coffee bean supplement. It's best taken in a capsule because the supplement is very bitter.

Dr. Lindsey Duncan, ND, CN says, "I think that green coffee bean could be an effective weapon against the obesity epidemic in our country. It doesn't make you jittery and nervous and raise your heart rate like roasted coffee or ephedra. In fact, the green coffee bean has actually shown in some studies to help lower blood pressure—while still boosting metabolism." ("The green coffee bean that burns fat fast." Lindsey Duncan, ND, CN, Weight Loss, Alternative Medicine, April 25, 2012.)

ACTION STEPS:
1. Take a Cheat+ capsule 30 minutes before a meal to cut up to 25% of your calories.
2. Share the benefits of phytosterols and green coffee bean extract with your team and customers as you launch this amazing product.

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One of the REAL reasons you couldn't lose weight before Xyngular?

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A long-established dogma that has made our entire Western world unhealthy is the false belief that "a calorie is a calorie." This simply isn't true. The idea that obesity comes from eating too much and exercising too little has finally been proven to be false.
A new You Tube video,"The Skinny on Obesity" presented by Dr. Robert Lustig, a Pediatric Endocrinologist from the University of California, San Francisco presents a chilling wake up call to facts about weight, weight gain, and chronic diseases like dementia, cancer, and non-alcoholic fatty liver disease. When you watch it, you'll never look at empty calories and calorie counting the same way again.

The truth is, as our IGNITE program has proven to all of us, you can have the same amount of calories from carbohydrates and protein or even from fructose and fat, but the effect on your metabolism will be entirely different in spite of an identical calorie count.
Dr. Lustig certifies that there are eight major diseases related to this epidemic of metabolic dysfunction including the well-known ones like type 2 diabetes, hypertension, triglyceride problems and heart disease. But what is less known by the general public is that it also contributes to non-alcoholic fatty liver disease, polysystic ovarian syndrome, cancer, and dementia. 

Obesity isn't really the cause but is rather a marker for these diseases. These eight diseases represent an astounding 75 percent of all the healthcare costs in the United States.

Clearly, this confusion about the quality of our calories affects a clear majority of Americans in a major way, and the faulty dogmatic belief that all calories are equal has contributed to the tragic rise in metabolic dysfunction that is destroying our health not only in the United States but throughout the world.

According to Dr. Lustig even normal weight people can suffer from metabolic syndrome and a rare few of overweight and obese people do not suffer from metabolic syndrome caused by eating too many of the wrong kinds of calories. They will live just as long as they would if they were not obese.

What's the cause of this epidemic metabolic syndrome throughout the world?
Dr. Lustig points out that there are forces at work in our society that go far beyond personal responsibility for eating too much and exercising too little or basic "laziness" or "lack of control" as some would lead us to believe. A lot more infants are now obese, and "laziness" or "lack of control" aren't things you would accuse a developing infant of. These forces in our society include the following:

1. We don't have enough time to prepare and eat healthy food any more.
2. We don't get enough sleep as our stress level has increased.
3. Since the 1960's when we labeled fat as public enemy number one; low-fat, highly processed, nutrient poor foods have taken over. High concentrations of sweeteners were required to overcome the lowering of fat content.
4. Nutrients have been depleted from our soils as industrial farming has replaced the "less efficient" family farms.
5. Our meat, dairy and egg supply has significantly changed as huge factory lifestock operations have replaced grass-fed and free-range animal husbandry practices. This changes the composition of our proteins and causes widespread inflammation. Huge quantities of antibiotics compound the problems.
6. We get far less exercise.

When Xyngular® clients begin to replace the abundance of sugars and all the empty, starchy processed foods we consume with different calories found in LEAN™ shakes and proteins in the IGNITE™ program, It becomes clear that the old paradigm that "a calorie is a calorie" is just not true. A calorie from fat or protein found in nuts or peanut butter does not impact your body in the same way a calorie from the high fructose corn syrup found in a soda does. The metabolic effect is entirely different despite the identical calorie count. Why? Because different calories create different hormonal responses, and those hormones decide, among other things, whether you burn fat or store it.

So empty calories actually trick your body into storing fat by disrupting your metabolism. They turn off your body's appetite-control systems. They don't suppress ghrelin (the "hunger hormone") nor do they stimulate leptin (the "satiety hormone"). Empty calories disrupt your body chemistry and make you want to eat more and develop insulin resistance, an underlying factor of type 2 diabetes, heart disease, and many cancers.

You don't get fat because you eat too many calories and don't exercise enough. You get fat because you eat the wrong kind of calories that program your body to create and store fat. That's an important reason why the IGNITE system works so well for you.

ACTION STEPS:
1. Begin a collection of labels and articles that promote the "old" way of losing weight by counting calories, lowering fat, and buying "fat-free," highly processed foods.

2. Watch for articles, products and programs that promote the new science. You'll see that the world is changing. And Xyngular is leading the way.

References
The Hidden Reason You Get Flabby (Not Calories or Lack of Exercise). www.mercola.com. April 30 2012 

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Does eating 3 meals and 2 snacks a day really boost your metabolism?

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You've heard plenty of advice about eating smaller meals more frequently to rev up metabolism. Some studies show a benefit and others don't.

So which advice should you follow? The theory is that the more often you eat throughout the day, the faster your metabolism, and the more calories your body will burn throughout the day.
The French have what they call the "goûter" around 4 pm. A study in France has shown significant improvement in Body Mass Index (BMI) from this simple habit. The study states:
"The "goûter"… has the biological characteristics of a meal because it is eaten in response to hunger. Suppressing the "goûter" in "habitual fourth meal eaters" soon leads to an increase in Body Mass Index (BMI). Further, people who are regular "goûter" eaters have a higher carbohydrate intake and better metabolic profile than other adults, even though their total energy intake is not greater.

"Increased feeding frequency leads to a reduction in the total secretion of insulin, an improvement in insulin resistance and a better blood glucose control, as well as an improvement in the blood lipid profile.The experts agreed that, as long as we do not consume more energy than we use up and we only eat when we are hungry, it may be useful to split our total energy intake into as many meals as our social pattern allows."

The real benefit shown in this study, according to Dr. Mercola, is improvement in insulin resistance and blood glucose control. He suggests that it helps keep "blood sugar more balanced throughout the day."

"Snacks, as long as they're nutritious, of course, could also help you avoid overeating later because you're ravenous and eat too quickly once you do sit down for a meal. It may also help you stick to healthier food choices in general, since many people tend to reach for fast food or quick and easy processed foods when they're tired and hungry.

It's what you eat more than when you eat
You know from following Jim Ayres advice that protein-only days work, and protein-only snacks work to keep that insulin under control and keep your body-burning under control.

Junk food, fast food, and highly processed food spikes your insulin and doesn't shut off your hunger triggers. It leads to eating far more calories than you need because your insulin balance is out of whack (along with other critical hormones).

Metabolism is the chemistry that goes on silently in your body to turn food into energy or storage. Recently a lot of press has introduced the role of leptin in this process. Both insulin and leptin are critical to health and weight control, not to mention health (especially diabetes).

Insulin works mostly on the cellular level, telling your body whether to burn or store fat or carbs. Leptin tells your brain when to store and when to spend energy… whether your needs more or should burn some off. It controls hunger, a powerful and deep-seated drive that, if it is revved up long enough, will actually force you to eat and store more energy. According to Mercola, "The only way to eat less in the long-term is to not be hungry."

You've heard about insulin resistance, but there's also leptin-resistance. That means your body loses the ability to send hunger signals. You're hungry even though you've eaten plenty of calories. Processed carbohydrates, empty starches, and sugary foods like pasta, rolls, sodas, mashed potatoes, French fries, etc. are the main culprits in making us leptin-resistant.

What really revs up your metabolism?
The best way to boost your metabolism is exercise. You clearly burn more calories because muscle forces you to burn calories, even when it's just sitting on your bones without moving. Everyone's metabolism is somewhat different, but as we know at Xyngular®, we can speed it up within a reasonably short amount of time by making diet and lifestyle that involve the types of food we eat, the amounts we eat and when, and the amount of exercise we get.

ACTION STEPS:
1. Avoid empty sugary products and processed starches. They're the main cause of insulin- and leptin-resistance. IGNITE™ trains your body to make that shift to normal hunger and fat burning.

2. Listen to your hunger, and eat a balanced, sensible meal or protein snack when hunger calls. IGNITE gets you in the habit of remembering to eat a sensible (protein) snack when you get a hunger signal. You get used to eating smaller meals, your stomach adjusts to smaller meals, and you normalize your routine.

3. Start a sensible exercise routine that builds muscle, helps your cardio endurance, and stretches your joints to keep you safe from injury. 

References
"Does Eating More Frequent Meals Really Rev Up Your Metabolism?"
www.mercola.com, April 13, 2010.The British Journal of Nutrition
November 30, 2009; 1-4. [Epub ahead of print] New York Times March 21, 2010
"Highlighting the positive impact of increasing feeding frequency on metabolism and weight management." Louis-Sylvestre J, Lluch A, Neant F, Blundell JE. Forum of Nutrition. 2003;56:126-8. Laboratoire de Physiologie du Comportement Alimentaire, UFR Léonard de Vinci, Bobigny, France. jlsylv@club-internet.fr


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