JILLIAN MICHAELS MASTER YOUR METABOLISM

Some slides form Jillian's lecture on PBS.

Metabolism is how your body burns calories based on your bio-chemistry.

You have the power to change your metabolism.

3 parts of Master Your Metabolism

• Remove
• Restore
• Rebalance

Step 1 Remove

Key Players

• Thyroid - regulates metabolism, burns fat
• Human Growth Hormone - fights aging, maintains lean muscle, burns fat
• Testosterone - boosts sex drive
• Cortisol - stress hormone, makes you overweight
• Insulin - makes body store more fat

Remove

• Yo-Yo dieting
• Processed foods
• Environmental toxins
• Too much stress
• Not enough sleep
• Pharmaceutical overload
• Cigarettes

Anti-nutrients

• Trans fat
• Refined grains
• High fructose corn syrup

Foods that boost thyroid

• Salmon
• Olive oil
• Avocado
• Brazil nuts
• Lamb
• Whole grains
• Sesame seeds

Foods that boost human growth hormone

• Lean proteins
• Organic yogurt
• Lean turkey breast
• Tilapia

2 hormones that control appetite

• Leptin
• Ghrelin

Foods that boost your levels of leptin

• Food with Omega 3
• Foods with zinc

Hormones that trigger weight loss

• Testosterone

Foods that boost thyroid

• Beef
• Dark meats
• Oysters

How to decrease cortisol

• Lower sodium
• Increase vitamin C

Foods that do not have to be organic

• Fish
• Fruits & vegetables with thick skins
• Broccoli

To save money on organic foods

• Buy food in season
• Buy local
• Look for organic websites
• Buy in bulk and clip coupons

Step 3 Rebalance
Prioritize your sleep
Do not skip meals

Carbohydrates
Protein
Fat

Calories and toxins make you fat

Do not eat carbohydrates at night. Carbs increase insulin which inhibits ability to create HGH.

Your choices create the reality of your life.

Put yourself first.

Greening your life.

Greening your home

• Change your air filters regularly
• Put a water filter on your tap
• Use natural cleaning products

Check face products for

• Paraben
• Sodium lauryl sulfate
• Phthalate