Our Top 3 Anti-Inflammatory Diet Hacks
Inflammation, Weight Gain & Pain
Not what you'd expect.
These three nutrition strategies fly in the face of conventional wisdom.
(Actually, we're seeing more mainstream sources promote these ideas all the time.*)
But they work.
We've proven that beyond a shadow of a doubt.
Just do me a favor...
Keep an open mind, ok?
Especially if what you've tried before didn't work.
If what you're doing now... isn't working.
ANTI-INFLAMMATORY DIET HACK
#1 - Eat in compacted time periods.
While most nutritionists recommend eating 4 to 7 small meals per day, we recommend compressing your “eating windows.”
This allows you to eat bigger meals with less food prep, and less worry.
Here’s how it works:
You may have heard of Intermittent Fasting (or I.F.).
It’s a type of eating that restricts food intake to a small time period each day.
Usually a 4 to 8 hour window.
While some IF diets recommend going an entire day without eating every week, we don’t see the need to be that restrictive.
Besides, you can get all the benefits of fasting without really fasting at all.
Studies show that you only need about 16 hours of being in a fasted state to reap the largest benefit of intermittent fasting: autophagy.
Autophagy is your body’s natural “cell-cleaning” process. Basically, it removes dead and damaged tissue, and replaces it with new healthy tissue.17
For pain and inflammation, this is a powerful weapon. By activating your body’s natural autophagy process, you suppress inflammation. You also slow down the aging process and boost natural energy hormones.
…So what does 16 hours of fasting look like?
If you have dinner at 7pm, then don’t eat again until 11am the following day… that’s a 16 hour fast.
Which means all you really need to do is skip breakfast in order to activate autophagy and reap the benefits of fasting.
And, you’ll actually be less hungry on this regimen.
Even though most nutritionists say that skipping breakfast is bad for your metabolism, and that you should eat several small meals per day… the science behind that claim doesn’t hold up.
3 vs. 6 Meals Per Day
Researchers from the Obesity Society—some of the world’s leading weight loss scientists—concluded in very simple terms that eating several small meals per day actually "increases hunger and the desire to eat." 18
In this study, participants were separated into two groups:
Group A consumed 3 meals per day, and Group B consumed 6 meals per day.
Both groups consumed the exact same amount of food, with the only differences being the size of the meals and frequency of eating.
Group A, the group that consumed 3 larger meals per day, reported less hunger and a lower desire to eat!
Not what you’d expect, since most nutritionists recommend eating a small meal every few hours.
And this is not an isolated study.
There are many respected publications that have shown similar findings.
Studies from the School of Human Kinetics at the University of Ottawa, and research published in the prestigious British Journal of Nutrition came to the same conclusion:
“Eating more frequently throughout the day demonstrates zero weight loss enhancing effects.” 19
” Eating more frequently throughout the day demonstrates zero weight loss enhancing effects ”
"Effects of Increased Meal Frequency on Fat Oxidation and Perceived Hunger"
Obesity (Silver Spring)
This doesn’t mean you have to eat 3 meals per day necessarily—but it disproves one of the fundamental components of conventional dieting wisdom:
that you have to eat several small meals each day to lose weight.
There is credible, scientific research out there telling you to do the exact opposite of what mainstream fitness and diet programs recommend.
Besides—your metabolism actually burns MORE calories during a short-term fast.
A study published in the American Journal of Physiology showed that after a 48-hour fast, patients burned 3.6% more calories! 21
Even after 2 full days without food, these people didn’t experience a drop in metabolic output. Instead, they experienced an uptick in calorie burning power.
So you’ll be just fine going for a few hours without food.
Your metabolism won’t come to a screeching halt, and you won’t lose all your muscle mass.
In fact, you’ll feel energized.
(Hang on a minute and I’ll show you exactly how to implement our modified version of fasting.
We've found that traditional fasting methods lead to adrenal fatigue in the long run.)
ANTI-INFLAMMATORY DIET HACK
#2 - Eat more fat.
Not only is fat an essential macronutrient for optimal human health.
There are specific types of fat that boost brainpower, stoke your metabolism, and support fat-burning hormones.
And, several studies show that following a low carb diet is an effective way to lower inflammation.
We suggest replacing certain high-carbohydrate foods with healthier, high-fat versions.
Sadly, most diets suggest that you stay away from these fats.
Not only are you missing out on some of the most powerful Super Foods on the planet, you have to miss out on the most delicious entrees and desserts!
Good science shows that certain types of fat are heart-healthy, fat-loss friendly.
AND help you build strong, pain-free joints.
It’s vital that you consume adequate levels of these important types of fat to maintain hormonal health and a slim waistline.
Your “low fat” diet could be why you aren’t able to lose those last few pounds.
I’ll show you how to incorporate these fats into your daily routine in just a moment.
Our third and final Anti-inflammatory Diet Hack is the most fun…
ANTI-INFLAMMATORY DIET HACK
#3 - Eat carbs in the evening (not in the morning).
That’s right, eating certain types of carbohydrates in the evening leads to better quality sleep and less hunger the following day.
This is my favorite part.
And even though we’ve proven it to be effective with hundreds of clients, it’s still the most controversial.
You may have heard that you should eat carbohydrate-heavy foods early in the day, then eat lighter as the day goes on.
Or, that anything you eat after 7pm gets stored as fat … not true!
You can boost your fat loss efforts AND get better sleep by doing the exact opposite.
That’s because consuming carbohydrates in the evening works better with your circadian rhythm—your body’s natural sleep and awake cycle.
Eating carbohydrates causes your body to secrete serotonin, a neurotransmitter involved in relaxation and sleep. Studies have correlated evening carbohydrate intake with shortened sleep onset time.22
When you follow our recommendations for carbohydrate timing, you can enjoy big, delicious meals in the evening, sleep like a baby, and burn more fat the following day.
There’s a little strategy that goes into this, but once you try it—you’ll agree that this painless diet hack allows you to eat your favorite foods, go out to dinner with friends guilt-free, and never go to bed hungry again.
These three unconventional nutrition strategies do something that no one-size-fits-all diet does...
THIS is what needs addressed.
THIS is the cycle that you need to break.
It's not your metabolism that needs fixed.
It's not better drugs or more anti-inflammatory pills.
You need to break the Inflammation/Weight Gain/Pain Cycle.
How do you do that?
By eating in a way that stops inflammation in its tracks.
Regulates appetite and energy hormones.
And sheds excess pounds caused by out of control inflammation levels.
Those extra pounds you're carrying around won't go away on their own.
In fact, you'll likely gain more weight unless you do something about it.
And you know what comes next...
+weight gain +inflammation +pain +weight gain +inflammation +pain....
And the cycle goes on and on and on.
But it doesn't have to.
You didn't decide to get into this mess.
But you can decide to do something about it.
The extra pounds.
They are there BECAUSE of the inflammation cycle I described earlier.
All you have to do is break the cycle.
It's not easy. But it's simple.
And we can help you.
We’ve carefully crafted a nutrition template that breaks this cycle for good.
Faster weight loss with less effort.
Pain relief and reduced inflammation.
More energy. And more freedom to eat what your body wants.
And for the first time ever, we’re posting our nutrition program online.
In it, we lay out these three anti-inflammatory diet strategies in detail.
And we show you exactly how to incorporate them for pain-free fat loss and sustainable, life-long pain relief.
Summary & Subtext
- *The slow river that is "mainstream" is catching on:
NY Times Blog Article - "Fasting Diets are Gaining Acceptance"
Fasting diets can mess up your adrenal system and damage your metabolism.
- Eating fewer (but larger) meals is better for appetite control, energy, and has some other side perks. Like being easier to stick to.
- Certain types of fat help reduce inflammation, regulate metabolism and do other fun stuff like supporting cognitive performance and protecting your joints. It takes purposeful effort to make sure you're getting enough of these.
- Eat carbs at night instead of the morning (try it and you'll fall in love). Not only does it fit in better with your life, you'll sleep better. You won't be as hungry the following day. And you can actually enjoy your dinners.
AND - you'll find your mornings are infinitely more productive and energetic.