“Why Am I Bloated?!”

The 5 most common reasons why you can’t seem to beat the bloat:

1. Digestive disorders – Irritable Bowel Syndrome, Ulcerative Colitis, etc. 
2. Fluid Retention
3. Dehydration and electrolyte imbalance – both halt digestion 
4. Constipation
5. Food Allergies or sensitivities

Solutions you can begin implementing immediately:

1. Anti-inflammatory diet (huge focus during the 7 Day Reset)
2. Fiber – vegetables, nuts & seeds, prebiotic supplements, other fiber supplements
3. Drink Water – ½ your body weight in fluid ounces
4. The RIGHT Probiotic supplement: beware of sub-par probiotic supplements AND the possible issue with fermented foods if you’re trying to use them as your main source of probiotic cultures

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Does Apple Cider Vinegar Aid In Weight Loss?

It’s highly likely that you have heard of Apple Cider Vinegar (ACV) and the endless list of benefits it supposedly has. It’s definitely been one of the most popular health buzz words over the last few years, coming up in conversations about skin care, heart health, weight loss, and more. It almost seems to be one of those “fix-all” ingredients (kind of like coconut oil being the said solution for everything).

But today, we’re going to focus the primary ways it may benefit you in your weight loss journey…

1.) Apple Cider Vinegar can help maintain normal blood sugar levels. 

How does this relate to you in your weight loss journey? Out-of-whack blood sugar levels lead to hormonal fluctuations, cravings (you know when you feel like a raveous creature), poor sleep, and more. One study found vinegar consumption to decrease blood sugar levels by an average of 31% after eating white bread (which normally will quickly spikes blood sugar). In another study, scientists gave ACV to diabetic rats for four weeks and found that it significantly reduced their blood sugar levels. Talk about a simple biohack!

2.) Apple Cider Vinegar can help increase satiety.

Studies have shown that taking ACV can help increase your level of satiety, or feeling of being full, which can clearly work in your favor when trying to lose weight! Feeling full can consequently help you to consume less calories and more easily control your cravings. One study found that, on average, people who incorporated ACV into their daily regimen consumed almost 300 LESS calories per day compared to those who did not drink ACV! Whhhhaaatttttt?!?!?

And last but not least….

3.) Apple Cider Vinegar can help relieve symptoms of Acid Reflux.

You may be sitting there thinking, “What does that have to do with weight loss”? If you’re anything like I used to be when I would get acid reflux, you may use food consumption to try and “calm it down”. This can ultimately lead to unnecessary calorie consumption, leading you further and further from your goal.

When we think about Acid Reflux or GERD, we tend to think that we need to REDUCE the amount of acid in our stomach, with something such as Tums or Prilosec. It’s not your fault that this is your initial thought. Most doctors are telling you to follow the regimen. But an anti-acid product is not your solution. In most cases, when experiencing acid reflux, we should not be trying to reduce our stomach acid, but SUPPORT IT.  Most times, Acid Reflux and GERD are symptoms of lack of acid in your stomach, NOT an overabundance. By taking ACV you actually increasing the acid in your stomach, helping to restore its natural pH, and neutralizing your reflux symptoms. If you know this is an issue for you, I recommend drinking your ACV around meal times or when you know will be consuming a more protein rich meal.

If you’ve ever taken straight shots of Apple Cider Vinegar, you know it’s not the greatest tasting drink in the world and can be a little difficult to choke down. So I’ve decided to throw in a few ACV Drink & Tonic Recipes into my next 7-day Reset, starting Tuesday, May 28th! If you’re looking to jumpstart your weight loss journey, get ready for summer, and reset after the holiday weekend, check out the details of my 7 Day Reset HERE!

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The post Does Apple Cider Vinegar Aid In Weight Loss first appeared on Biohacking Bombshell.

it’s very possible that a lack of PREBIOTICS could be contributing to your difficulty in reaching your health, fitness, or weight loss goal.

There’s a lot of talk and emphasis on PRObiotics these days, but PREbiotics are not talked about nearly enough! So I’m going to help you understand what a prebiotic is, what the benefits are, and whether or not you should be taking one! [[To view info on probiotics and see my husband belly dance in the process, CLICK HERE]]

First of all, why do either of these components matter? Why are they essential to your health? Because they’re necessary for a well-functioning gut, and with your gut being your second brain, you need to support it in every way possible. Chances are, if you have some type of health issue going on, your gut is affecting it. If your hormones are unbalanced, your mood is unstable, you experience bloating, you deal with anxiety or depression, you’re tired, you deal with inflammation in any form, there it is HIGHLY LIKELY that it is stemming from your gut. So if you want to have more control over your body and your results, you need to take control your gut health.

What exactly is a prebiotic?

It’s a special type of soluble fiber that can be consumed via supplement or whole food sources. There are several different types of prebiotic fibers such as inulin, oligofructose, and fructoiligosaccaride (FOS) and you can find these fibers in many plants such as Jerusalem artichoke, chicory root, onions, garlic, bananas, etc. The problem most people encounter is that they won’t or can’t eat enough of these pre-biotic-rich foods to actually reap the benefits.

Do you need both prebiotics AND probiotics?

Yes, they have a synergistic relationship! Probiotics are the good bacteria that we need in our gut in order for it to function properly. Prebiotics are essentially the food that the probiotics need to eat in order to survive!

How do I personally consume my prebiotics?

I certainly get some of my prebiotic count from whole food sources. But I consume a prebiotic supplement as well. Many of the food sources that provide prebiotic fibers must be consumed raw (garlic, onion, asparagus, banana) and I find it difficult to consume those specific foods in high enough volume that it hits my daily recommended intake!

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The post Could PREbiotics Be The Answer To Your Health & Weight Loss Struggles first appeared on Biohacking Bombshell.

What better day than National Donut Day to talk to you guys about How To Satisfy Cravings Without Ruining Your Progress!

Why Do You Have Cravings? What Are Some Healthy Alternatives? We discuss it all!

Top 3 Reasons For Cravings:

• Mineral Deficiency: deficient in magnesium, calcium, and other vitamins and minerals
• Hormonal Imbalances or fluctuations: stress, bodily changes, dietary choices, etc contribute to hormonal fluctuations
• Gut Health: Many hormones that are involved in cravings stem directly from your gut! If your gut isn’t in great health, cravings will likely result!

Healthy Alternatives:

• Regular Soda –> Zevia
• Juice –> AXIO or Herbal Tea
• Ice Cream –> Halo Top
• Chocolate Candy –> Protein Bars, Protein Shake Combos
• Baked Goods –> Protein Balls

KEY POINT: INCORPORATE HEALTHY FAT AND PROTEIN SOURCES IN WHATEVER YOU USE TO SATISFY YOUR CRAVING!

Want my FREE Combat Cravings Guide? CLICK HERE!

Want to see the Video I was referring to, where my husband belly dancing as we talk about Probiotics? CLICK HERE!

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How much weight should I be losing?
How quickly should I be losing weight?
How do I know if I’m hitting a weight loss plateau?
How quickly can I build lean muscle mass?

I answer all these questions and more in this recorded Facebook Live!

1.) Three to five lbs lost per week is the maximum amount of weight you should lose per week! In the beginning of a weight loss, health, or fitness journey, it is common for weight loss results to be more significant. I have clients who have lost 10 lbs their first week. But these clients were of a heavier stature and had A LOT to lose, released a lot of water weight, and cleansed a lot of gunk from their gut! If you go 2 consecutive weeks without a change in weight, measurements, progress pictures, you may be approaching a plateau and have to adjust certain variables of your meal plan or training regimen.

2.) The type of workout you’re doing DOES make a difference in how much weight you lose and how quickly you lose it! HIIT Cardio, Steady State Cardio, Resistance Training… every individual has a body with different needs!

3.) Average lean muscle mass that can be built per month depends on how long your have been engaging in resistance training! For a beginner, the max about of quality lean muscle mass you can build per month is about 1 to 1.5 lbs. For someone who has been incorporating resistance training for 4+ years, such as bodybuilders and athletes, maximum lean muscle mass built is 3 to 5 lbs.

4.) Your nutritional choices play the BIGGEST role in your success with weight loss! Not everybody digest carbs the same way, not everybody processes fats the same, not everybody needs the same amount of protein. We need to figure out what works best for YOU and YOUR body! Having your gut on point with a High Quality Probiotic, such as PhysIQ ProBio, is essential!

For more info on PhysIQ ProBio, Click Here

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The post Top Weight Loss Questions Answered first appeared on Biohacking Bombshell.

The REAL scoop behind Probiotics, and WHY you want to make sure you’re consuming this very one! The gut is the second brain. So if it doesn’t work well, YOU don’t work well!

To check out Probio, CLICK HERE!

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The post The Best Probiotic – PhysIQ Probio first appeared on Biohacking Bombshell.