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New Location In Monroe, WA!

Accelerate Your Weight Loss

  1. Eat 1g+ of protein per pound of LEAN body weight. Not eating enough protein typically leads to overeating of carbs and binging on bad foods. (BIGGEST PAIN POINT)

  1. Limited refined carbohydrates, sugars and seeds oils. Consuming an ultra-processed food diet drives increased caloric intake by 500+ calories and messes up your metabolism.

  1. Exercise frequently - focus on lifting weights and on high intensity training, like sprints at least 4 days a week.

  1. Combine protein with other nutritious, satiating foods, like cruciferous vegetables, potatoes, onions, salads, dark greens, apples, berries, etc.

  1. Control your portions. A good rule of thumb for each meal: 6-8 ounces of protein, 2-6 ounces of vegetables, and 2-4 ounces of starchy carbohydrates and fruits.

  1. Eat until you are 80% full - so eat until you are no longer hungry, but not stuffed. This is the easiest way to reduce calorie intake.

  1. Consume salt and electrolytes. Lack of Salt = lack of energy to exercise and increased insulin which leads to more fat storage. It also leads to increased sugar cravings.

  1. Home cooked > Fast Food. Eliminate seed oils and excessive fat.

  1. Get 8 hours of sleep. Poor sleep increases insulin resistance and sleep deprivation reduces fat burning and increases muscle breakdown. Poor sleep contributes to over-eating, less muscle and more fat.

  1. Drink at least 1 gallon of water per day to increase blood oxygen, aid hydration (which reduces cravings) and promote detoxification, which helps with digestion and metabolism.