The Truth About Overweight & Obesity
Enough pain, shame, frustration, and judgment. You can lose the weight you hate. Here’s the truth.
There Is A Solution That Works
Dr. Gary V. Koyen, Ph.D. | March 2021
We're here to guide you
You may want to do this on your own, but it’s pretty challenging without the right guidance. We’ll do our best to inform you so that you have a chance at being successful if you go it alone, because the long-term weight-loss failure rate is about 95%. Most people fail on their own. In addition, whatever the weight-loss programs and doctors are doing is not working. The model is broken and the advice is wrong. So, ideally you will work with knowledgeable and skilled practitioners like the Cruxpoint team.
You want practitioner-partners who:
- Know the ropes and can help you progress faster and steadier, streamline your learning, and avoid dead ends, box canyons, false starts, etc.
- Already have the information you need
- Can draw a comprehensive panel of labs, including hormones, inflammatory markers, nutrients, vitamins, and other important aspects of your biochemistry
- Can help you restore the integrity of your GI tract, and guide you in repopulating and restoring proper balance to your gut bacteria (microbiome)
- Can help you reverse fatty liver disease and metabolic syndrome
- Can help you track down specific food sensitivities if that’s an issue
- Can help you break the addictions that are involved in being overweight
- Can guide you through withdrawal, and other difficult periods and plateaus (Yes, they will happen.)
- Can keep you honest and on track, because it’s so easy to fool ourselves or drift off course
However, you may want to go it alone. It is possible for some people, if they’re truly dedicated, to succeed on their own at achieving and sustaining the body composition they want. You may be one of those people. It’s not easy to make these changes, but if you are going to go it alone, here’s what you do.
Remember that the program outlined below is for those who have truly made the decision: “I am not going to be fat any longer. Period.”
1. Change/improve the content of your food and beverages
- Remove all added sugars, sugar substitutes, refined carbohydrates, and starches from your diet in order to reset your hormones to proper levels and functioning. You will need to learn all the names for sugars, read labels on prepared foods, purge your pantry and refrigerator, and break your addictions. Be prepared for 10-20 days of withdrawal symptoms.
- Avoid almost all highly processed and packaged food. Read the label. If it lists ingredients you don’t know, have never heard of, or sound like chemicals from a science experiment, don’t buy it and don’t eat it.
- Eliminate all industrial seed oils (corn, soy, canola, sunflower, etc.) and replace them with high-quality fats and oils. Look for extra virgin olive oil, avocado oil, and coconut oil, as well as fats from organic, pasture-raised animals (butter, lard, tallow, duck fat, etc.).
- Eat animal protein from organic, pasture-raised animals: beef, chicken, lamb, pork, turkey, duck, goose, wild game, eggs, cheeses, etc. Eat wild caught fish and seafood.
- Eat abundant high-nutrient, low-calorie vegetables, especially leafy greens and vegetables high in fiber. Eat lower-sugar, higher-fiber fruits. Avoid the super sugary fruits, dried fruits, and fruit juices.
- Take 60% or more of your calories from fats. Yes, that’s right: 60% or more of calories. Three fourths of your plate by volume should be high-nutrient, low-calorie vegetables. Eat 3-6 ounces of high-quality animal protein—a good amount per meal. If in doubt, read Dr. Mark Hyman’s book “Eat Fat, Get Thin” and/or Dr. Joseph Mercola’s book “Fat For Fuel.”
2. Improve gut integrity and restore microbiome
- Simply assume your gut integrity is compromised. Eat some foods several time per week that can repair the gut: e.g., bone broth, collagen-rich foods, etc.
- Eat pre-biotic and probiotic food every day: e.g., fermented sauerkraut, kim chi, whole fat strained Greek-style yogurt, kefir.
- Eat some vinegar every day if possible.
- Consume abundant amounts of soluble and insoluble fiber foods.
3. Lower insulin, rest pancreas, trigger fat-burning metabolism
- Stop all snacking. Eliminate insulin spikes caused by snacking.
- Lengthen “rest” periods (fasting periods) in order to have longer periods of low insulin.
- Options: Reduce number of meals to 1 or 2 per day, or find an intermittent fasting program that works for you. (Look for Jason Fung fasting videos on YouTube.)
4. Build body composition and fitness
- Find a strength-building program that works for you. I recommend the “Big Five” strength-training program as outlined in the book “Body By Science.”
- Find some High Intensity Interval Training (HIIT) workouts that work for you. There are many different types on the internet. Do 1-2 short sessions per week.
- Engage in mild aerobic activity 2-4 times per week. Choose a pace that elevates your heart rate to 128 bpm or higher.
The Cruxpoint Breakthrough Solution
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