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Host: We're talking fitness and nutrition today, but we don't have the answers.
For that, we have an expert. Host: Yes we do. Mark MacDonald,
a New York Times best-selling author is here to help us out.
I like the title of your book, "Body Confidence".
It's not "Starve Yourself Skinny". It's a healthy approach here.
What is the first step to making sure that you're
headed in the right direction? Mark: First step is to ditch the diet.
Everyone knows how to lose weight.
You cut your calories, you cut your carbs. But then three months later,
you gain it all back. Ditch the diet.
It's all about stabilizing your blood sugar. Three simple things:
Eat every three to four hours, the right balance of protein/fat/carbs.
and the right calories per meal. This balances out your hormones,
which releases stored body fat. Host: So you're never starving yourself
Mark: Never. Every time you miss a meal, you burn muscle.
which slows down your metabolism.
You don't go into a meal craving the good stuff like chicken or tuna,
you crave the bad carbs, which spike your blood sugar and make you store fat.
Host: You mentioned chicken and tuna. What are other healthy foods?
Mark: For breakfast, you could do Greek yogurt with some nuts and some fruit.
Lunch could be a turkey sandwich.
That's a balance of protein, fat, and carbs. Dinner could be salmon, asparagus,
with some broccoli or some brown rice.
Host: You're making me hungry. Mark: That's all protein, fat, and carbs.
It's the right balance.
You can eat the foods you love, you just have to learn how to do it.
Host: When you do a little exercising,
there are easy things you can even do if you're at home
between running the kids to school or whatever it is you have to do during the day.
Mark: Exactly. Nutrition releases your stored fat, and exercise burns
that fat up in the muscle.
You can do a squat. This recruits all over
and you want to activate your core. Sit like you're sitting in a chair,
and hold these positions. Do 60 seconds at a time.
Then rest 60 seconds. Do that about five times.
Another one is a plank.
This activates all of your core,
so you're recruiting all this muscle.
It allows you to burn that fat up in the muscle.
Host: I like that you can talk when you do that.
Host: You don't even need any equipment
to do these exercises. Mark: No.
We launched a program
called the 90 Day MonaVie revolution. It's all about stabilizing your blood sugar,
and taking the exercise that you love and making it work into your world.
You don't have to suffer.
You can do the exercise you love. You can eat the foods you love.
You just have to become educated.
Host: Make it a part of the lifestyle.
Mark MacDonald, great advice. You're making me hungry.
Thanks so much for stopping by.
Mark: Thanks for having me.
Host: If people want to know more about those 90 days, they can go to your website?
Mark: It's MonaVie.com/RVLution
Host: Good information!