Build Energy while Losing Weight with Dr. Derek Lee, Direct Energy’s Health and Wellness Doctor for North America.

Conference Call Outline: Look at the science behind weight loss Learn how to start things off Learn what to eat and when to eat it Learn why tummy fat is so hard to get rid of Learn how to speed up a slowing metabolism Review nutrition calculators: BMI, body fat %, calorie counters Addressing weight loss myths

Science Behind Weight Loss Let’s look at how the impact of “when we eat” leads to: increased cravings increased blood sugar (over a period of time leads to type 2 diabetes) increased fatigue increased mood swings increased weight gain

Daily Blood Sugar Levels & Food Intake high blood sugar hyper avg blood sugar Breakfast Lunch Dinner high cravings high cravings high cravings low blood sugar stimulant leads to increase cravings and fatigue 4

Daily Blood Sugar Levels & Food Intake high blood sugar hyper avg blood sugar Breakfast Lunch Dinner morning coffee and no breakfast high cravings high cravings high cravings low blood sugar stimulant leads to increase cravings and fatigue 5

Daily Blood Sugar Levels & Food Intake high blood sugar hyper moderate blood sugar levels to stability avg blood sugar Breakfast Lunch Dinner high cravings high cravings high cravings low blood sugar stimulant leads to increase cravings and fatigue 6

Daily Blood Sugar Levels & Food Intake high blood sugar hyper moderate blood sugar levels to stability avg blood sugar Breakfast Lunch Dinner high cravings high cravings high cravings low blood sugar stimulant leads to increase cravings and fatigue 7

Daily Blood Sugar Levels & Food Intake high blood sugar hyper Eat Every 2.5 Hours moderate blood sugar levels to stability avg blood sugar Breakfast Lunch Dinner high cravings high cravings high cravings low blood sugar 8

What To Eat Low Glycemic Foods More Protein More Vegetables 9

Snacking low glycemic to reduce blood sugar spikes (takes longer to breakdown, digest and sugar release is moderate) high protein to sustain energy for longer periods (also takes longer to breakdown and is crucial for liver metabolism) 10 10

Glycemic Index

Protein Rich Foods Chicken Breast – 3.5 oz., 30 grams of protein (Go with the 99% fat-free boneless, skinless variety for the leanest choice.) Turkey – About 7 grams of protein per ounce Tuna – 6 oz. can, 40 grams of protein Salmon – 3.5 oz., 27 grams of protein Eggs – 1 large, 7 grams of protein Milk – 1 cup, 8 grams of protein (Go with 1% or skim) Cottage Cheese – 1/2 cup, 15 grams of protein Almonds, Peanuts, Cashews – 1/4 cup, 8grams, 9 grams, 5 grams of protein Peanut Butter – 2 Tablespoons, 8 grams of protein Yogurt – 8-12 grams of protein per cup 12

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Tummy Fat Due to slowing metabolism Result of prolonged stress levels (years of stress) Hormonal changes (primarily adrenal and thyroid glands) Due to high carb diet and stimulants 14 14

How To Speed Up Metabolism Better nutrition Reduce stimulants Reduce carbs Increase vegetables and protein Increase supplementation Support the adrenal and thyroid glands and reduce stress. How? Accept your stress Change your stress situation Leave your stress situation Supplement to support positive frame of mind and increase sense of well being: Omega 3 fish oils, 5-HTP (melatonin, DHEA), Serotonin, St. John’s Wort, Dr. Lee’s adult daily recommendation (not for pregnant women or if currently taking medications): Vitamin D 4000iu Folate 800 mcg (5-methyltetrahyrdafolate) Vitamin B12 1000mcg DHEA 500mg (dehydroepiandrosterone) Omega 3 fish oils (1000mg) Increase your activity 15

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Do 3 Things: Eat every 2.5 hours, take a basic multi-vitamin & a quality fish oil. Good Nutrition 1. Start with maintaining good eating habits: Balance blood sugar levels by eating every 2.5 hours which means 3 meals a day and 3 significant snacks in between Breakfast starts within 30 minutes of waking in the morning and eat every 2.5 hours for the rest of the day This increases our energy levels and we avoid energy deficits in late morning and late afternoon and its associated sugar cravings Pack snacks for your day (mandatory) Snacks are light and heavy (eg. apple and nuts, fruit and yogurt) to maintain blood sugar Don’t wait to eat when you feel hungry because it will be too late Lays the foundation for weight loss. You WILL lose weight in 3 days Try this alone for 3 days and see the results 2. Supplementation is a must: (optional but will provide even better results) Poor diets and prolonged stress makes us nutrient deficient. Essential nutrients are in very low supply because we are utilizing them at a high rate without them being replenished Recommendations: Basic multivitamin – age, gender and activity specific Omega 3 Fatty Acids (Fish Source – EPA reduces cholesterol, increases HDL, DHA increases brain health, terrific for anxiety & depression Vitamin D – great for mood swings and aches and pains Vitamin C – to strengthen immune system and combat stress B complex - B vitamins address stress and nervous system health