water fast

Three Ways to Avoid Overeating at Meals

Sometimes those holiday feasts are just amazing, but it’s not just the holidays that get us.

We always have an abundance of delicious food around us and likely also people we want to hang with too!

It is way too easy (and common) to indulge on certain days like the weekends, birthdays, or parties.

But it doesn't always stop there.

Sometimes we overeat on regular days. Or at regular meals. Or All. The. Time.

Here are three tips to avoid overeating at meals.

(Psst, turn these into habits and ditch the willpower!)


Tip #1: Start With Some Water

When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

But did you know that it's possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. And this super-simple tip may even help with weight loss (...just sayin').

Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.



Tip #2: Try Eating “Mindfully”

You've heard of mindfulness but have you applied that to your eating habits?

This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savoring every mouthful. Notice and appreciate the smell, taste and texture. Breathe.

This can help prevent overeating because eating slower often means eating less.

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.

So take your time, pay attention to your food and enjoy every bite.

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.


Tip #3: Start With a Salad or Green Smoothie


You may be yearning for that rich, creamy main dish.

But don't start there.

(Don't worry, you can have some...just after you've eaten your salad or drank your green smoothie).

Veggies are a great way to start any meal because they're full of not only vitamins, minerals, antioxidants, and health-promoting phyto-chemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller. They're “satiating”.

And these secret weapons are great to have on your side when you're about to indulge in a large meal.



Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.

Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas

If you're not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water: Slices of lemon & ginger Slices of strawberries & orange Slices of apple & a cinnamon stick Chopped pineapple & mango Blueberries & raspberries

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning. They're already washed and cut and will help keep your water colder longer.


References: https://authoritynutrition.com/7-health-benefits-of-water/


30 Day Challenge: iFast

September 1st means a brand new 30 Day Challenge. I gave you a break during August, but am ready to launch one that I've had close to my heart for a while and am super excited to share with you. I'm calling it the "iFast Challenge". This is a Step Outside Your Comfort Zone challenge so be ready for that and heck that's really what a challenge is all about. It's those who push all the way through till the end who experience the BEST benefits(see below). I tell my Kettlebell Kampers all the time: we're working for the entire minute not 56, 58, or 59 seconds, but the whole minute is what gives us the best results physically and mentally. The same is true for other things... apply that here. Welcome to iFast.

Benefits Of iFast

Increased energy Mental clarity Recovery Lower inflammation Better sleep Lower insulin response Higher growth hormone Lower cortisol & estrogen Balanced testosterone Radiant skin and the list goes on...

In the video (watch the part where I lift my shirt up LOL) I give you all the details so I won't go into them here, but what I will list are the requirement days for the month to successfully complete the challenge as well as each iFast Level. Ok and so before people actually think the above pic is real and that Jessica Simpson has gone all anorexic... do not fear. She's fine and the pic has been modified. Oh and fasting will NOT make you look even remotely like that as long as you follow a proper fast protocol.  Alright... now onto the good stuff...

Qualified Days To Be Successful For iFast

Week 1: 1 Day Week 2: 2 Days Week 3: 3 Days Week 4: 4 Days

iFast Levels

Level 1: Full iFast Day Level 2: Synergy Cleanse iFast Day Level 3: Smoothie iFast Day

Level 1: Full iFast Day

This one is the easiest to give details for and will produce the greatest benefits to you with results. From Sun Up to Sun Down you will not consume any food except water and/or tea. After about 6 or 7 eat a well balanced meal of good moderate portions of lean meats, lots of veggies, nuts & seeds, and fruits... optional legumesexcept soy. Notice I didn't mention dairy or grains. ‎4 Little White Devils: flour(aka grains), salt, sugar, dairy. Get them out of your diet and you will rarely if ever get sick, allergies will be gone, skin will be shining, energy will be SUPER high, and fat... well... you'll be saying "What Fat?!".

Level 2: Synergy Cleanse iFast Day

The goal here is to eat as little as possible to get us through the day. So a couple years ago I designed a Cleanse Protocol that accomplishes just that alongside guaranteeing you to lose 5-10lbs in the 3 days. I have never had anyone lose less than 5 and several experience more than 10. The greatest being 12.8lbs weight loss when she weighed in on the fourth day (day after her 3 day cleanse). For the best results follow the protocol exactly as directed. Download the Synergy Cleanse HERE and even though I talk about doing it for 3 days simply use the protocol for any individual day. Ex. Week 1 only requires 1 day of iFast so you only practice the Synergy Cleanse protocol for that one day. During week 3 it would be very easy to follow the Synergy Cleanse since that's the way it's designed, but you're flexible to choose how you want to run your iFast.

Level 3: Smoothie iFast Day

Level 3 is great for beginning iFasters or for those folks who have never iFasted before in any way, shape, or form. For level 3 of the iFast you will drink a max of 3 smoothies for the entire iFast Day. You certainly can, AND SHOULD, drink a lot of water and/or tea ongoing during a smoothie day, but other than that your smoothies no other food will be consumed. Again, you will drink a max of 3 smoothies. So that being said, you can drink 1 or 2, but definitely not more than 3. Keep them to 8 ounce size at the absolute most, but 6 ounces are better on Smoothie iFast Days. The smoothies will supply you with enough to get through the day while still iFasting and not draw a high insulin spike to completely break your iFast. For great smoothie recipes CLICK HERE.

One of my friends said this: If you get a mushy watermelon, you just blend it up in the blender, and you have a delicious cleansing and hydrating energy drink! Replace a meal with this and melt some pounds away! Different kinds of melons like cantaloupe make a lovely milky drink too. Blend in some ice for a really refreshing natural cocktail!

So choose your level and challenge yourself to a full iFast Day during the next 30 days. If you have any questions on any of the iFast levels or the 30 Day Challenge in general leave me a comment below this blog post and I will address them all there. Have an awesome month and an amazing experience iFasting as I have for the past 3 years.

For Fat or For Fuel? What Is Food Used For?

Let's think about this logically for a moment. A lot of "breakfast" & "lunch" foods and "breakfast & lunch information" is based off of what the food industry wants everyone to think. They must sell their products. Many people do not understand the power of the food industry and the pharmaceutical industry. They control a great deal of what information gets out to the population and consumers on a regular basis. Take a look at the pic above and notice all the typical "breakfast foods" and their colors. Most people's diets consist of browns, tans, and grays. There is very little to no nutrients in foods with these colors. The nutrients, anti-oxidants, and good health comes from having a diet that is very colorful and vibrantly bright.

Anyway with that said, and if you've been reading the Synergy Kettlebell Training Blog long enough you will know that, I am a firm believer- out of personal trial and error experience, client experiences, the research that I read, and simply the FACT that the typical 'grain and starch eating' American Diet just doesn't work- that we need to engage our Sympathetic Nervous System by practicing a daily water fast and then allowing only one insulin spike(one potential fat storage time instead of several during the day) by eating one balanced, but staggered meal in the evening.

Water Fasting is just that- NO eating during the day. It is NOT to eat as much protein as you want during the day because you believe that you cannot convert protein to fat, but that couldn't be further from the truth. In essence overeating of any and all kinds of foods, without calorie expenditure, will result in weight (fat) gain. When you eat any type of food, insulin is secreted and thus some fat is stored. When you don't eat glucagon is secreted and fat is burned.

It is best to water fast during the day. Heck you don't actually NEED a post workout recovery meal and continue the water fast until the evening. Then you rotate your days of high fat and high carb(aka starches and/or grains).

True exercise as we know it has only been around for about 100 years or so. It is a supplement for actual work- for labor. People used to labor all day long and be active throughout the entire day which burnt calories and kept them healthy in a physical sense. Now that we sit in cars, cubicles, couches, desks, etc we must supplement for that all day long labor. So that is where working out comes in. For most people the only activity they get is their exercise or their gym time. This might only be 3 days per week for 30 minutes. So for an entire 7 days they only have about 1.5 hours of actual work, labor, activity that is above and beyond their normal daily affairs. That doesn't sound like much at all and in fact it is not. That is why it takes people months or even years to get healthy and in any kind of shape.

Ok long story short, the body only needs food for 2 reasons: FAT or FUEL and that is exactly what it will use it for. After a workout your body will compensate to get it back in a balance when cortisol levels elevate because it is not normal for cortisol to be high. This will happen much more efficiently the more healthy and the more in shape a person is. Food is not needed to do this. A hormonal balance can take place without food for the short period it takes between completing a workout and beginning the evening main meal.

So this leaves us again with the FAT or FUEL notion regarding how the body uses food. If you are not eating then you have no reason to have it store as fat so a post workout recovery is not necessary in that respect. An evening main meal will sufficiently provide your body with every adequate bit of fuel that it needs in the sense of ultimate necessity. That is precisely how we need to view eating- necessity rather than convenience. We have refrigerators and cupboards that provide us with ready food at any time we desire. Too many desires lead to too much fat. Break the desire and realize when you need food instead of want food. Break the desire and realize that your body only needs it in the evening based upon how it uses it when it breaks it down into digestion and absorption which is the necessity rather than the convenience.