Author: Narado Zeco Powell CFT|CNS|CES

Welcome to another weekend short of The ZecoHealth Show. 

This is Weight Management Expert, Narado Zeco Powell. 

This weekend, I will explore calorie restriction & yoyo dieting. 

We have known for decades that calorie deficit is important for weightloss 

However, could that also be the cause of yo-yo dieting? And if so, why?  

Before I begin, remember to explore The Zeco Recommendation Page where I have products I have recommended for health, fitness & fatloss along with my discount code so you can save some money. 

The link is in the shownotes & the description of The podcast. 

The Zeco Recommendation Page

The shownotes will be zecohealth.com/calorievsyoyo

With that being said, let’s start the show.

As I said earlier, we know the importance of calorie restriction.

However, calorie counting is always inaccurate because it doesn’t take into consideration the complexity of digestion.

Even though, we know this, calorie counting can be used as a benchmark.

This is where it gets tricky.

Due to the inaccuracy of calorie counting, you can become nutrient deficient. 

When you constantly stay below what you need to survive, your body will lend most of its available resources to our large organs to keep us alive while ignoring many of our small processes.

You may not see this in the beginning, but overtime certain issues may arise:

1. Lack of energy 
2. Excessive weightloss 
3. Loss of strength 
4. Loss of muscle
5. Excess aging 
6. Much more!

Now, can you see where I am going?

Our bodies crave nutrients. 

So we can easily say, let’s burn 2000 calories & eat 1500, yes you can lose weight, but at what cost?

In fact you will plateau at some point as your body adjusts 

That is why this is a weight management show

I explain healthy habits so you can train your metabolism

That is why I bring on expert guests to teach you how to properly manage your weight. 

If you have been following my show, you know that you do not need to be a in a calorie deficit to lose weight. 

Well, not in the traditional sense. 

You should not overeat, but feed your body what it needs, macro & micro nutrients 

As you do so, you will be in better health 

Listen to my short from January on gut enzymes where I explain how feeding your body the right macros will improve the health & flexibility of your metabolism. 

This is the best way to lose fat, manage your weight & improve your health. 

Go back and listen to that short. 

You will also learn about Lumen and how using their product & services can change your life.

Enioy the weekend fam! 

Welcome to another weekend short of The ZecoHealth Show 

This is weight management expert, Narado Powell Powell.

In this weekend’s short, I will give you some tips to improve stress levels.

We know that stress raises cortisol, causes hormonal imbalances, weight gain, etc

So, today, I am going to break down some tips to reduce stress which can change your life!

Before I want to remind everyone of The Zeco Recommendation Page, where I have products that I have recommended for health, fitness & fatloss 

The link is in the shownotes & the description of the podcast 

The Zeco Recommendation Page

Before making any dietary changes, please consult a medical professional. 

Now, list out some habits that can transform your life:

1. It begins with getting quality sleep

Yes, you know I was going to say that. 

During sleep is when our bodies repair themselves

This includes lowering inflammation, oxidative stress, rebalancing our hormones,.etc

Friends & family have told me ” I will sleep when I die”

Yes, it is great to be productive, I wake up at 5:30 during the week & around 7 on weekends

That is one reason why I get so much done. 

However, I have fantastic sleep hygiene, where I wake up feeling amazing.

Listen to my short from few weeks ago, on Habits To Improve Sleep Quality 

These are habits that I & other health experts follow 

The next big thing is:

2. Morning Routine 

Our cortisol is higher is in the mornings

It is called The Cortisol Awakening Response 

This kick wakes us up & starts to level off

However, if we do not have a solid morning routine then that level can continue throughout the day

Most Americans are exposed to at least 5 stressors within the first hour of wakening

This is why our cortisol stays high and causes more stress throughout the day

So here are the morning tips:

1. Start every morning with 10 to 15 minute meditation.
2. Combine meditation with breathwork. Breathe in for 3 seconds, hold for 5 & breathe out for 6 during the session. 
3. Do not open your mouth during the session, nose breathe in & out
4. Get 20 to 30 minutes of sun before 10:00, preferably redlight from the rising sun. 

These habits can really transform your life.

The start to your morning, combined with proper sleep hygiene work like gangbusters!

An extra tip, whenever you feel stressed or just when you think about it, practice the breathing technique for at least 10 breathes.

Slowing down your breathing lowers cortisol, especially when you combine it with nose breathing.

This allows your body to have more CO2 

Some experts also recommend to nose breathe because it increases nitric oxide which plays a vital role in managing blood pressure 

There is a fantastic book on breathing written by James Nestor called Breath. 

I recommend this to everyone. 

You will realize proper habits for breathing that can improve your health & fitness 

Enjoy the weekend & enjoy the ride! 

Welcome to another weekend short of The ZecoHealth Show. 

This is Weight Management Expert, Narado Zeco Powell.

In this weekend’s short, I will explain what can cause cramps & at the end I will explain some habits that can prevent them.

Before I begin, remember to visit The Zeco Recommendation Page for products that I recommend for health, fitness & fatloss.

The Zeco Recommendation Page

Remember, before making any dietary changes to speak to a medical professional & be mindful of allergies.

Now, let’s talk about cramps.

First we need to know what they are and what cause them.

According to Mayo Clinic,

A muscle cramp is a sudden and involuntary contraction of one or more of your muscles.

Some common causes are overuse of a muscle, dehydration, muscle strain or simply holding a position for a prolonged period.

Now, what are some things we can do to prevent muscle cramps:

1. Stay hydrated

Notice that I did not say drink water, but stay hydrated 

Drinking water without electrolytes is not as beneficial 

I will never tell you to not drink water, but if you want to get the full benefits, you need to add electrolytes 

Electrolytes are minerals that are essential for your body to function. 

They help regulate your pH levels and muscles, keep you hydrated, and more. 

My favorite electrolyte mix is  from Liquid-IV.

It utilizes the breakthrough science of Cellular Transport Technology to deliver hydration to your bloodstream faster and more efficiently than water alone.

This basically means they use a very good mix of electrolytes with low sugar to promote optimal absorption. 

Most electrolytes on the market are like lemonade with electrolytes sprinkled in.

The website is liquid-iv.com  & use code zecohealth for 25% off.

2. Having certain foods in your diet can prevent cramping as well. 

Some are: avocadoes, coconut water, watermelon, greek yogurt, bone broth, beet greens, bananas & more

The water & mineral content of these foods are key in improving hydration & preventing cramps.

3. Using a heated pad to improve blood flow

Constant blood flow is important for more than just preventing cramps, but can help after you have experienced one.

4. Constant stretching, especially before & post workouts 

I generally recommend dynamic stretching pre-workout & static stretching post.

Dynamic stretching warms up your muscles, but after your workout, your muscles are nice & warm so they can stretch further in a static state. 

After my workouts, I stretch for about 10 minutes. 

Here are these tips fam. 

No one likes cramps, especially when they get bad. 

Remember to visit The Zeco Recommendation Page for products that I recommend & crush your weekend 

The Zeco Recommendation Page

Welcome to another weekend short of The ZecoHealth Show.

This is Weight Management Expert, Narado Zeco Powell.

In this weekend’s short I will quickly discuss weight-loss meditations, while focusing on Phentermine.

I am not giving you any medical advice, but just explaining some things that you need to know & before making any changes, please speak to a medical professional.

Also I want to remind everyone of The Zeco Recommendation Page, where I have listed all items that I have ever recommended for fitness & weightloss.

The link is in the shownotes & description of the podcast 

The Zeco Recommendation Page

Before making any dietary changes, please consult a medical professional.

Now, let’s get started.

What are weight-loss , meditations?

One can say they are meditations to help you lose weight, but what do they really do?

Most prescription weight-loss drugs work by decreasing appetite or increasing fullness.

I can see how this can be beneficial.

By decreasing appetite, you eat less & combined with a solid nutrition plan you will lose weight, especially in the short term.

Where do these drugs fall short?

Well in 1 main area.

Our bodies use enzymes to break down macros fats, carbs & proteins.

Based on our diets & lifestyles our bodies will lose and create adequate enzymes.

For example, if you eat a high carb diet, it will create more enzymes like amylase to break down carbs, but less lipase for fats.

I will not go into details here, but listen to my short from earlier in the year on gut enzymes & metabolic flexibility. 

Now, even though these prescriptions can lead you to eat less, they do nothing for the health of your metabolism. 

After you listen to the short on gut enzymes you will understand more!

The other thing to be mindful of with any drugs are side effects.

In this case here are some side effects of the well known drug Phentermine as listed by Healthline:

1. Primary Pulmonary Hypertension (PPH)
2. Valvular Heart Disease 
3. Hypertension 
4. Restlessness 
5. Insomnia
6. The list goes on & on

Now, to be fair, I have to list the most common side effects:

1. Bad taste in your mouth 
2. Constipation
3. Diarrhea 
4. Headache
5. And so on

So do not be frightened, especially if you are already taking any weight-loss drug, nor am I asking you to stop.

The link to the healthline article is in the show-notes 

https://www.healthline.com/health/drugs/phentermine-oral-capsule#side-effects

I ask of you to discuss with your medical professional if this is the best approach & possibly ask for a referral to a weight loss dietitian or nutritionist. 

Take these into consideration. 

Enjoy your weekend fam!