Thank you for all your comments and questions! I've tried responding to as many as I could. If you need personalized help or have more specific questions, I invite you to join my free community at strongateveryage.com There, you can interact with me and receive guidance from my team of Registered Dietitians as well!
Cori that looks like a WILD alaskan Sockeye salmon fillet!! So proud of your choice of fish! I'm an Alaskan fisherwoman and I try to help keep people informed about the differences in nutrient content between real wild salmon and farmed. As well as the benefits of supporting sustainable fisheries!!
Love this video! I really like the idea of planning around dessert. I've tried so many eating plans that cut things out and I was always miserable. I want to make this a life long change and don't want to have to skip things I love.
When I was in my teens and 20s, I was pretty much a gym rat. Back then I could eat anything and I wouldn't get fat. But now, at age 59, I have to say that I'm pretty clueless about nutrition. Thank you for your nutrition tips.
I totally agree with this video. People always told me to eliminate white rice from my diet and other carbs but when I was in college I ate a ton of rice with my meals and lost 20 lbs. I was more active and ate a lot of protein as well.
Thanks Cory for the sensible tips. Like you, I am a dessert lover and I alway cut if first from my diet when I am trying to loose weight. I end up feeling obsessed and deprived. Planning it first and going backwards from there makes great sense. Can’t wait to try!👏🏻🍪
I am not a morning person…. Working on that, but my eating window is (3:00 pm-9:00pm), so I think I can do a weight session before I eat. I just make sure that I do have a good amount of protein with my last meal. It carries me over until I can eat the next day.
Thank you for this video. It makes the most sense to me out of any other meal planning. I am one of those that starts my day with a cup of coffee too because I am just not hungry in the morning. Other meal planners say I need to eat my breakfast first thing in the morning. And I like how you included dessert. Thank you!
Thank you Mauria! Forcing a meal timing never works out in the long run. The key is really using all of our planning and prep to better understand and listen to our bodies!
Thank you!!! This was a great explanation of counting macros and understanding them Also I needed the wake up call…I’ve been out of control since my birthday 12/25 turned Big 60 and loss my focus. I’m looking forward to losing my celebration pounds and living healthier and happier days with this and your tips. Love your look, teaching style and the puppies always make me smile 😊 Bless you and thank you again🌻
I have lost over 10 kg during pandemic, and i started gaining weight again so i got pretty sad. I decided to change my lifestyle as im in Med school. Now im exercising 5 days a week and i just needed a perfect diet plan. Cause I´ve been watching tons of videos and people are often wrong! They tell you to stop eating carbs and fats, but thats simply not true! I am close to my weight goal, I am 62 kg but i want to loose 10 kg more and buit muscle but not too much. This video is so inspiring, cause it shows that you dont have to quit to anything, you just have to eat healthier! Thank you so muhc for this! I´ll be back telling you how this is going! THX A LOT FOR THIS!
thank you for all the tips! ive lost almost 80 pounds during the whole of last year, and i only have like 8 pounds left for my goal weight, so i want to start eating more normally, so these are all great tips!! thank you!! (Also that fish from that Bear & Co place looks ABSOLUTELY DELICIOUS)
Dude the fish there is amazing! And congrats on your hard work paying off. A slight side note BUT I want you to be aware...as you get closer to your goals, sometimes results feel like they are happening slower. Stay consistent and really focus on those macros!
I’m doing 6 meals currently. Lots of white fish, chicken, green veggies, oats,egg whites jasmine rice. Fasted cardio in the am....which means 5am coffee then 30 minutes cardio. Work by 7:15. Rest of cardio and strength done in afternoon. I’m seeing results....but it’s exhausting.
I love that you promote 40% protein. That is absolutely the key to being lean year round. If you don't mind sharing, what's your height and weight? I ask because I feel like we are body twins.
I agree with the high protein. Eating carbs, even fruit, leaves me starving all day due to insulin resistance (even though I'm not overweight but have diabetes in my family, also perimenopause and hormonal imbalance). No matter how much protein or fat I eat, incorporating carbs in my diet makes me binge eat on a daily basis and gain weight fast. So, unfortunately, for some of us, there is no way around restricting some foods.
We definitely need to know our trigger foods, which we all have. But also, address WHY the pattern is repeating over writing off foods. Because we often have some other mental barrier with them that tends to lead to even more issues with "control" over them. And the more we assess that fear or reason for binging the more we can even strike a balance and notice if it is specific carb type or timing.
Carnivore diet works best for sure. I realized I am more sensitive to store bought veg & fruits(that leave me hungry) because they lack their nutrients due to the chemicals, gmo's & wax products they put on them. Which makes them "hallow." So i take Serious Mass by Optimum Nutrition (chocolate is best) w/a banana. One scoop with whole milk. In the AM. Then later for dinner i 1.5-2lbs of beef. Then i take D3 & K2 supplements 10k of the D3 for the perimeno, use 2tsp of celtic salt daily, drink electrolytes daily by Redmonds, for now, and take peptides & colostrum. Along with purging my life of stressful people, places or etc. Which has been a massive help in my health, besides no soda. my skin is much more clearer, I'm not so hot at all, my blood pressure is like 117/75, my oxygen stats are 99%, my pulse is about 75 but can't go up to 120 I do a lot of housekeeping to keep up on my cardio... I hate treadmills lol. I used Egyptian blue lotus for about a year to bring down my cortisol levels. Basically it's a lot of self experimentation since I don't like doctors and their BS or society's version of what is supposed to be, but actually doesn't help you, seems to put you in circles. So now I'm just working on the strength and muscle gains and see where that takes me next. But hopefully the information I shared here will help. I would also look into those powdered greens that you can get. Id say the carnivore diet feom what ive seen, has helped a lot of diabetics to no longer be diabetic and a lot of women with Peri menopause and or menopause.
YES! You're doing a great job Carl dialing in your nutrition! I often think even immersing yourself in the learning process to see what others are doing helps you stay motivated!
So did I . Unfortunately the more sweets I ate, the more I'd crave. And don't be fooled my those keto bars in the health section. They were just as bad. I got sugar out of my life. For sweetness I boil dates and have them in my oats with a bit of coconut oil or coconut milk, or eat raisins and banana or mango. Going no-sugar made it easier to control my apetite, as well as having a fat or protein with every meal.
7:24. 2 cups of coffee. Work out. 7:30 1st meal within an hour of workout = (290 calories) ( 30 protein/ 39 carb / 4 fat) Oatmeal with scoop of whey protein and berries. ________ 8:04 8:43 9:32 Meal #4. Desert - work backwards, from desert to plan for it.
Listening to our bodies is so important! Intermittent fasting is very flexible. Not everyone needs to do 16-8. Your plan can fit right into what I think fits for me. Three small meals with about 14 hours fasting works great for my digestion. I do think I need less protein than you do, but I'm not in the same industry as you are, or age range for that matter :-) anyway that's something I need to explore further, as a keto diet is beneficial for neurological conditions such as mine. But I never want to give up my dark chocolate! Thanks for another great video. You look fabulous, and you help me so much with your advice and inspiration.
Finding a diet you can sustain is key. And our needs do change based on age, activity level and goals. Making sure your diet fits your needs and plan is key!
This is great. I know this all in my head but you putting it all together helps me be more focused! Diet is the hardest thing for me to master. Thank you also for the protein study. That is helpful. When I was losing and maintaining well, I was very protein focused. I'm less so right now and that helps me know what steps to take next.
Glad it helps Mary! I think sometimes it's just hearing something in a slightly different way that makes it click at a time when we need to hear it! And I'm with you! Diet is waaaay less fun that training ;-P
My caloric intake yesterday was 1,222. Breakfast 3 cooked egg whites (51) 1/2 an avocado (161) slice of rye toast (110) Tbsp vegan butter (80) 1 cup black coffee (5) 4 tbsp Coffee creamers (140) Total 547 Snack (100) Lunch - Plant-based hot dog Sandwich Bun (160) 1 plant based h. dog (110) 1/2 plant based h. dog (55) Tbsp mayo (90) Total 415 Not really hungry so I had 1 cup chunk pineapple in its own juice (160) Grand total = 1,222 Breakfast, snack, & lunch were filling. Wasn’t much hungry at dinner time so I just had a healthy sweet treat.
The sustainable one is soooo true. When I was trying to lose weight, I would see everyone saying how bad carbs were esp. white rice and you shouldn't even eat white rice while losing wt. But being in Asian household, completely cutting rice is near impossible and plus I love rice so cutting rice was not for me. So I decided to compromise. I would eat rice only once a day till I was full along with veggies and protein. Now a year later, I've lost more than 16kgs of weight and I still eat rice everyday.
Hello there If you liked this video, you might like my channel, we create and upload healthy recipes weekly. You can go subscribe for the healthy meal ideas.
I love intermittent fasting! When I eat the (Whole Foods) I love, my body feels great. Now, I do have many food allergies (eggs, dairy, seafood, gluten and react to high FODMAP foods), but overall it becomes easier each week to know what foods work with my body. I used to be very fit (then over 50) happened. I have 30 pounds to lose by October as my last child is getting married in November. That is not the only reason why. As a nurse, I want to live “my best life”! Menopause was a challenge but it is over and my weight is starting to come off so much easier now. I was so tired of being 20 then 30 pounds overweight and hating taking pictures with my family. No! I want to be confident like I used to be. I have to tone everywhere. Some areas are harder than others to tone( hips, glutes, back of upper thighs) but I am increasing my resistance training officially today💕! I started with the 16:8 IF, then 18:6 and a few days each week I will do OMAD. Thank you for the awesome information. It is very clinically sound and makes complete sense. You have a new subscriber to your channel❤️!
For anyone wondering why the low carb diet didn't outstrip the low fat diet the macros were: Low Carb - Low Fat 30% - 48% Carbs 45% - 29% Fats 23% - 21% Protein And they didn't mention adherance which is typically higher on higher fat diets. Really excellent video. I hope the channel grows!
Thank you so much for this video! I'm a dessert person too and just never felt happy with whatever diet . ( Candida cleanse was the toughest, holy heck) So appreciated the reminder of if it's not pleasurable, it won't work. I'm so tired of feeling bad about my life. Being harsh hasn't helped so far, so why do it?
Your sense of humor on your videos is something that I can really relate to. Thank you for your wisdom and guidance with the nutrition plans and the specific body part work outs. Do you have a workout plan, such as something where I can see a full workout say for upper body, then lower body?
Superbly explained. I loved the point “work with what you love”..I think this is the biggest mistake we tend to make..sacrificing what we love first..thanks for this!
That was fantastic. Easy to understand and follow you. Your explanation makes me want to dive deeper to understanding more to assist with my menopause state, weight loss/management and the muscle building I've been working on. Thank you so much.
What a great video….informative, humorous, full of common sense. Just what I needed to get me back on track. Your little dogs are so cute. I love the clip of the little dog trying to wake you up. Starting this plan today!
Great body, and I truly like how you act! I like what you mention about FIRST adjusting macros during a period of time BEFORE starting to cut calories. On the other hand, I´ve found that a little more extreme calorie deficit motivates me the most and stay on the diet. Another thing which works for me is having one day a week (usually Saturdays) when I "indulge" a bit while watching a night movie, also my will stays stronger that way. Finally, I´ve found that preparing all week´s meals is much more advantageous, easier and faster for me that having "variety" and wasting time cooking and looking for obscure ingredients in the supermarket. I like eating simple and straightforward and then just go out to a restaurant 1 time a week when I feel I need something different and yes, I´m going to check your book right now!
One thing to add is that fasting isn’t used solely for fat loss. Many people who do IF will usually experience a greater impact on their overall health, rather than just losing weight.
Thanks for including all diet lifestyles in this video. I'm vegan and I load up on protein with nuts, seeds, nut butters, tofu, seitan, and it really works!
i swear this video deserves to hit a million within a day, is just all of it life changing🤗Thank you very much🙏🏽🙏🏽🙏🏽 God bless you🙏🏽🙏🏽🤗 Sorry english is "not my first language😁🤣
A brilliantly informative, high quality presentation, full of no-nonsense, science-based, relatable advice, which is missing from so many videos, by people whose body looks like yours! I also truly appreciate the comedic visuals, to push the point home, in a memorable way! 😆 Thank you.
Recently found your channel on TH-cam and glad that I did. I really enjoy your videos particularly this one which has many helpful ideas. So many that I’m going to have to go back and watch it again. I really like your 40-30-30 meal plan approach. Thanks for your videos, they are all great!
I’m 36 years old, 6’1”, 230. I look like I’m pregnant. My conundrum is that I’m trying to lose my gut while simultaneously building muscle mass and brute strength. Those two goals are ostensibly mutually exclusive. I exercise in the gym 5-6 days a week. I do bench press, bicep curls, push-ups, tricep dips, and planks. I also use the elliptical. If I eat less, I lose strength. If I eat more, I lose stamina.
So actually it is FALSE that we can't lose fat and build muscle at the same time. That's where macros are super key with how we dial in our training. Small tweaks make the difference Leonard. Think changing one thing at a time!
This is one of the best and easy to follow what to eat, when and why videos I've ever seen. Good stuff. Juat seeing this but I'm clearly in the right headspace.
Oh my Cory.... That shot of chips and guac was I last Friday. No will power with this combo. I am inline with you on that baked potato. I baked them ahead of time for the week. I never get tired of eating them with different source of protein and veggies. Love the fur babies so much.
hehe I never realized I was such a messy eater until trying to film myself eating! And glad you found a great way to prep and enjoy! Kiwi and Sushi say hi!
I'm following your videos for a while, you are very-very good. Great workouts, exercises, advises, everything u post here is awesome. Keep up the good work and definitely will look up for more content of yours, older, newer doesn't matter, it's all GOOD !!! thank u :)
Audience, I love how you presented this video. I really love how you explained about the myth of having a small dessert at night time. Kudos, and stay in shape!!!💪🏼🙌🏼.
Thanks for this video Cori! I was hoping you’d share a daily routine with us. I’ve learned so many great things from watching you and this one is my new favorite!
In the 90's I heard the advice that cardio is not the way to go for weight loss and to focus instead on muscle building exercise. I did. I have never been fat but having little cardio in my exercise routine resulted in weighing more. Also I wasn't able to do as much of the strength building exercises. Adding cardio increased my ability to to do muscle building exercise. And my weight has decreased. Cardio is what enabled me to lose weight without calorie restriction. And because of the improvement in my lung capacity I am better able to do the lifting exercises. I went from looking fit but thick in my late 20s and 30s to being ripped in my 50s. Recently I tried to replace my routine with HIIT. But it doesn't make me pant like burpies or running and it doesn't build muscle due to the reps not being sufficient. As far as proteing v. carbs: Some carbs cause cravings, make it hard to stop eating, and cause hunger within a shorter time frame.
I’m a huge fan. I’ve been a GF instructor for 30+ years and you give me a amazing options to offer to my students as well as continuing to educate me!! I so appreciate your videos!! I’m now 56 and experiencing menopause issues which you’ve delved into as well. What app do you recommend for macro tracking?
I lost over 20 lbs during the lockdown. I was eating the same calories, but having home cooked meals instead. I didn't restrict sugar, salt, or fat. But for added sugar I only have raw honey, maple syrup, or blackstrap molasses, usually in coffee with coconut milk. Maybe it's less inflammation from processed sugar and vegetable oils?
Thanks, I probably need to implement more carbs in my diet. Lost 60 lbs. on the keto diet, so I've kept my carbohydrates low the last couple of years. I like the idea of whey protein, oatmeal, and berries.
Thanks ever so much for the outstanding information and food tips. I now have Greek Yoghurt with 1/4-1/2 teaspoon raw local honey as a snack - I cannot have tree nuts but sometimes do add peanuts. Up to 102 grams of protein a day now too!
For convenience while you’re adjusting habits and routines reducing variety could make sense but for much more than a few weeks that’s not really good advice… it’s impossible to overstate the benefits of consuming a wide variety of healthy ingredients, particularly it seems for our micro-biome. We’re just beginning to learn about some of the vast benefits of promoting a healthy gut and mixing up the raw materials is a great way to do it.
im 15 i dont really know how to count calories or do anything like that im very dumb lol but I've been drinking 8 water bottles a day/ eating one egg ay 7:am, then eating a whole grain bread with banana slices on top and a side of grapes at 4:00, then eating a spinach salad with grilled chicken and tomato at 6: and then finishing it off with a snack of fruits or veggies. I also do stomach exercises. WOULD that be considered healthy and good for burning stomach fat? (weight lost i guess)
Thanks Cori! I have been using your workout videos after I had lifted for a year and counted macros and it all worked great! Until, I got a bulging disk and major sciatica. Needless to say over almost a year of diagnosis and unable to workout and in turn got lazy with my diet, I gained 10 lbs!! Ugh!! Now I am slowing getting my workout back using your carefully instructed videos (thank you)! Now I am ready to get back on the macro train again, thanks for the encouragement! However, I always struggle setting the right macros where I can actually lose weight? I am 5’3” 145 and 55. I am on HRT. Any suggestions of the best macro calculator out there?
Thanks, Cori. This is just what I needed today. I start my day with a couple cups of coffee, then have a nutri-shake a couple hours later and am starting to find the protein/ carb/ fat balance for the rest. I'm a dessert lover too and will often end the day with oatmeal to fuel my body through the night when it's healing
Thank You, I just came across this video which I found fascinating 😉 Love the food preps too. I have a bit of stubborn fat which I need to get rid of... Will definitely try this approach 👍🏾
I love Keto. Just started on it 1 month ago. I have been weight training through Covid. Never hungry.... I eat a lot of yummy food, but not losing any weight.... Body stays stuck at a certain weight, but I have lost several inches, smaller pants sizes, and more muscle.... I just want to lose my last 15lbs. Because I still look fat to me.
Two weeks into the Macro Hack. I've never needed to diet, so, this is interesting and appeals to my OCD-ness. I'm amazed at how little protein I used to eat. I'm closing in on hitting the ratios.
I have read a few different books and from different perspectives. I think you have to find what works for you. However, I would say that almost all of this video I could see me doing. That's despite that I have a ton of food allergies that I'm slowly getting rid of. I think this video will help me teak where I'm at to be even better. Thank you for covering a complicated topic.
Hello there If you liked this video, you might like my channel, we create and upload healthy recipes weekly. You can go subscribe for the healthy meal ideas.
What do you think is the average calorie intake for a woman ? I would have expected it to be between 1800 and 2000 kcals. How come you only eat 1700 kcals while having a so high daily energy expenditure ? Great video by the way. One of the most comprehensive and informational video I have found on this matter. The editing makes it very easy and pleasant to watch.
Thank you for all your comments and questions! I've tried responding to as many as I could. If you need personalized help or have more specific questions, I invite you to join my free community at strongateveryage.com There, you can interact with me and receive guidance from my team of Registered Dietitians as well!
Thanks!
5:40 carb/fat/protein ratios
7:50 meal #1
8:05 meal #2
8:40 meal # 3
9:30 meal #4
Thank you.
❤
Thank u 😇
Cori that looks like a WILD alaskan Sockeye salmon fillet!! So proud of your choice of fish! I'm an Alaskan fisherwoman and I try to help keep people informed about the differences in nutrient content between real wild salmon and farmed. As well as the benefits of supporting sustainable fisheries!!
Love this video! I really like the idea of planning around dessert. I've tried so many eating plans that cut things out and I was always miserable. I want to make this a life long change and don't want to have to skip things I love.
When I was in my teens and 20s, I was pretty much a gym rat. Back then I could eat anything and I wouldn't get fat. But now, at age 59, I have to say that I'm pretty clueless about nutrition. Thank you for your nutrition tips.
I was a gym rat bodybuilder on steroids back then ..that's what this reeks of too.
@@triciameyers2180 This reeks of steroids?
I totally agree with this video. People always told me to eliminate white rice from my diet and other carbs but when I was in college I ate a ton of rice with my meals and lost 20 lbs. I was more active and ate a lot of protein as well.
Thanks Cory for the sensible tips. Like you, I am a dessert lover and I alway cut if first from my diet when I am trying to loose weight. I end up feeling obsessed and deprived. Planning it first and going backwards from there makes great sense. Can’t wait to try!👏🏻🍪
When she said "to keto," my brain heard "tacquito." Guess I know where my mind is 🤷🏼♀️
Lol!!!!
😂
Me too! Looked at the comments to see if it was just me
Hahahaha!! 😂 So good.
🤣🤣🤣
This woman has an amazing body. She looks very fit and so natural
It seems like your content gets better and better! I really loved watching this.
I saw her "before" picture and thought...yes I wanna look like this, that is my goal 😊
😉😂me too 😆😂😅
@@oilinmylamp me too🤣🤣
Me 3
Ikr! 😂😂😂
That's what I was thinking. I would rather look like her before pic. I don't want to look like a stick with bulging muscles.
I used to do early mountain bike rides and eat before. Iv never felt better on rides than while fasting and then eating after.
True. I never exercise with food in my belly.
I am not a morning person…. Working on that, but my eating window is (3:00 pm-9:00pm), so I think I can do a weight session before I eat. I just make sure that I do have a good amount of protein with my last meal. It carries me over until I can eat the next day.
Probably one of the most needed videos for me right now 👍🌷
I'm so glad it helped!
Totally. Cori's timing is remarkable.
Yes, a fresh breath of sanity 😊😊😊
Thank you for this video. It makes the most sense to me out of any other meal planning. I am one of those that starts my day with a cup of coffee too because I am just not hungry in the morning. Other meal planners say I need to eat my breakfast first thing in the morning. And I like how you included dessert. Thank you!
Thank you Mauria! Forcing a meal timing never works out in the long run. The key is really using all of our planning and prep to better understand and listen to our bodies!
Kellogs actually came up with that as advertising - 🤦🏻♀️it’s not true at all
This video is so well done and sensible. Another valuable one from her.
Thank you!!! This was a great explanation of counting macros and understanding them
Also I needed the wake up call…I’ve been out of control since my birthday 12/25 turned Big 60 and loss my focus. I’m looking forward to losing my celebration pounds and living healthier and happier days with this and your tips. Love your look, teaching style and the puppies always make me smile 😊 Bless you and thank you again🌻
I have lost over 10 kg during pandemic, and i started gaining weight again so i got pretty sad. I decided to change my lifestyle as im in Med school. Now im exercising 5 days a week and i just needed a perfect diet plan. Cause I´ve been watching tons of videos and people are often wrong! They tell you to stop eating carbs and fats, but thats simply not true!
I am close to my weight goal, I am 62 kg but i want to loose 10 kg more and buit muscle but not too much.
This video is so inspiring, cause it shows that you dont have to quit to anything, you just have to eat healthier! Thank you so muhc for this! I´ll be back telling you how this is going! THX A LOT FOR THIS!
As a wannabe beginner trainer… these tips are 100% true lol. I’m excited for the new year and helping as many people as I can !
WOO HOOO! Focus on meeting people where they are at to help them create the healthiest, happiest version of their lifestyle!
The shot of you "eye balling " the cake on the counter had me screaming. Too funny! Thanks Cory..just what I needed..right now. Be well..
I was thinking about it too funny 😁
😭😭😭😭😭😭same!
I love the primary sources you include for people. Nothing is better than researched based information
Definitely slow weight loss is the way to go. For me, that meant 5 lbs per month.
thank you for all the tips! ive lost almost 80 pounds during the whole of last year, and i only have like 8 pounds left for my goal weight, so i want to start eating more normally, so these are all great tips!! thank you!!
(Also that fish from that Bear & Co place looks ABSOLUTELY DELICIOUS)
Dude the fish there is amazing! And congrats on your hard work paying off. A slight side note BUT I want you to be aware...as you get closer to your goals, sometimes results feel like they are happening slower. Stay consistent and really focus on those macros!
yeah i am noticing things are slowing down but that aint stopping me! thank you for your words of wisdom heehee@@redefiningstrengthOC
Congratulations 🥳🥳🥳🥳!
@@redefiningstrengthOC love love this channel.
80 down is pretty amazing! Keep it...down 😁👍
I’m doing 6 meals currently. Lots of white fish, chicken, green veggies, oats,egg whites jasmine rice. Fasted cardio in the am....which means 5am coffee then 30 minutes cardio. Work by 7:15. Rest of cardio and strength done in afternoon. I’m seeing results....but it’s exhausting.
I love that you promote 40% protein. That is absolutely the key to being lean year round. If you don't mind sharing, what's your height and weight? I ask because I feel like we are body twins.
I feel like i finally found somone who does not over complicate all of this!! thank you!
I agree with the high protein. Eating carbs, even fruit, leaves me starving all day due to insulin resistance (even though I'm not overweight but have diabetes in my family, also perimenopause and hormonal imbalance). No matter how much protein or fat I eat, incorporating carbs in my diet makes me binge eat on a daily basis and gain weight fast. So, unfortunately, for some of us, there is no way around restricting some foods.
We definitely need to know our trigger foods, which we all have. But also, address WHY the pattern is repeating over writing off foods. Because we often have some other mental barrier with them that tends to lead to even more issues with "control" over them. And the more we assess that fear or reason for binging the more we can even strike a balance and notice if it is specific carb type or timing.
Carnivore diet works best for sure. I realized I am more sensitive to store bought veg & fruits(that leave me hungry) because they lack their nutrients due to the chemicals, gmo's & wax products they put on them. Which makes them "hallow." So i take Serious Mass by Optimum Nutrition (chocolate is best) w/a banana. One scoop with whole milk. In the AM. Then later for dinner i 1.5-2lbs of beef. Then i take D3 & K2 supplements 10k of the D3 for the perimeno, use 2tsp of celtic salt daily, drink electrolytes daily by Redmonds, for now, and take peptides & colostrum. Along with purging my life of stressful people, places or etc. Which has been a massive help in my health, besides no soda. my skin is much more clearer, I'm not so hot at all, my blood pressure is like 117/75, my oxygen stats are 99%, my pulse is about 75 but can't go up to 120 I do a lot of housekeeping to keep up on my cardio... I hate treadmills lol. I used Egyptian blue lotus for about a year to bring down my cortisol levels. Basically it's a lot of self experimentation since I don't like doctors and their BS or society's version of what is supposed to be, but actually doesn't help you, seems to put you in circles.
So now I'm just working on the strength and muscle gains and see where that takes me next. But hopefully the information I shared here will help. I would also look into those powdered greens that you can get. Id say the carnivore diet feom what ive seen, has helped a lot of diabetics to no longer be diabetic and a lot of women with Peri menopause and or menopause.
Great tips. Cori! Finding what works for you is key to sustainability. I'm 100% with you on desserts!
YES! You're doing a great job Carl dialing in your nutrition! I often think even immersing yourself in the learning process to see what others are doing helps you stay motivated!
Omg thank you SO much. I love sweets and watching this is helping me rethink how I look at it.
So did I . Unfortunately the more sweets I ate, the more I'd crave. And don't be fooled my those keto bars in the health section. They were just as bad. I got sugar out of my life. For sweetness I boil dates and have them in my oats with a bit of coconut oil or coconut milk, or eat raisins and banana or mango. Going no-sugar made it easier to control my apetite, as well as having a fat or protein with every meal.
By far the most sustainable “diet” ever!!! Thank you for the great tips!
Thank you! I try and tell people this all the time. Everything in moderation. Extreme diets don't work.
Thank you!
7:24. 2 cups of coffee.
Work out. 7:30 1st meal within an hour of workout = (290 calories)
( 30 protein/ 39 carb / 4 fat)
Oatmeal with scoop of whey protein and berries.
________
8:04
8:43
9:32 Meal #4. Desert - work backwards, from desert to plan for it.
Listening to our bodies is so important! Intermittent fasting is very flexible. Not everyone needs to do 16-8. Your plan can fit right into what I think fits for me. Three small meals with about 14 hours fasting works great for my digestion. I do think I need less protein than you do, but I'm not in the same industry as you are, or age range for that matter :-) anyway that's something I need to explore further, as a keto diet is beneficial for neurological conditions such as mine. But I never want to give up my dark chocolate!
Thanks for another great video. You look fabulous, and you help me so much with your advice and inspiration.
Finding a diet you can sustain is key. And our needs do change based on age, activity level and goals. Making sure your diet fits your needs and plan is key!
This is great. I know this all in my head but you putting it all together helps me be more focused! Diet is the hardest thing for me to master. Thank you also for the protein study. That is helpful. When I was losing and maintaining well, I was very protein focused. I'm less so right now and that helps me know what steps to take next.
Glad it helps Mary! I think sometimes it's just hearing something in a slightly different way that makes it click at a time when we need to hear it! And I'm with you! Diet is waaaay less fun that training ;-P
My caloric intake yesterday was 1,222.
Breakfast
3 cooked egg whites (51)
1/2 an avocado (161)
slice of rye toast (110)
Tbsp vegan butter (80)
1 cup black coffee (5)
4 tbsp Coffee creamers (140)
Total 547
Snack (100)
Lunch - Plant-based hot dog Sandwich
Bun (160)
1 plant based h. dog (110)
1/2 plant based h. dog (55)
Tbsp mayo (90)
Total 415
Not really hungry so I had
1 cup chunk pineapple in its own juice (160)
Grand total = 1,222
Breakfast, snack, & lunch were filling. Wasn’t much hungry at dinner time so I just had a healthy sweet treat.
Eating fake vegan food is so unhealthy and seed oils and things like vegan butter are pro inflammatory
The sustainable one is soooo true. When I was trying to lose weight, I would see everyone saying how bad carbs were esp. white rice and you shouldn't even eat white rice while losing wt. But being in Asian household, completely cutting rice is near impossible and plus I love rice so cutting rice was not for me. So I decided to compromise. I would eat rice only once a day till I was full along with veggies and protein. Now a year later, I've lost more than 16kgs of weight and I still eat rice everyday.
Hello there If you liked this video, you might like my channel, we create and upload healthy recipes weekly. You can go subscribe for the healthy meal ideas.
I love intermittent fasting! When I eat the (Whole Foods) I love, my body feels great. Now, I do have many food allergies (eggs, dairy, seafood, gluten and react to high FODMAP foods), but overall it becomes easier each week to know what foods work with my body. I used to be very fit (then over 50) happened. I have 30 pounds to lose by October as my last child is getting married in November. That is not the only reason why. As a nurse, I want to live “my best life”! Menopause was a challenge but it is over and my weight is starting to come off so much easier now. I was so tired of being 20 then 30 pounds overweight and hating taking pictures with my family. No! I want to be confident like I used to be. I have to tone everywhere. Some areas are harder than others to tone( hips, glutes, back of upper thighs) but I am increasing my resistance training officially today💕!
I started with the 16:8 IF, then 18:6 and a few days each week I will do OMAD.
Thank you for the awesome information. It is very clinically sound and makes complete sense. You have a new subscriber to your channel❤️!
Thank you so much for sharing this with us as all the "diet" info out there can be overwhelming. Really well done and sensible.
Intermittent Fasting with green kale smoothies or oatmeal as a daily meal replacement. Popcorn without butter for a snack is also very effective.
Awesome! Glad you found the meal timing and satiating foods that work for you!
For anyone wondering why the low carb diet didn't outstrip the low fat diet the macros were:
Low Carb - Low Fat
30% - 48% Carbs
45% - 29% Fats
23% - 21% Protein
And they didn't mention adherance which is typically higher on higher fat diets.
Really excellent video. I hope the channel grows!
Thank you so much for this video! I'm a dessert person too and just never felt happy with whatever diet . ( Candida cleanse was the toughest, holy heck)
So appreciated the reminder of if it's not pleasurable, it won't work. I'm so tired of feeling bad about my life. Being harsh hasn't helped so far, so why do it?
Your sense of humor on your videos is something that I can really relate to. Thank you for your wisdom and guidance with the nutrition plans and the specific body part work outs. Do you have a workout plan, such as something where I can see a full workout say for upper body, then lower body?
Superbly explained. I loved the point “work with what you love”..I think this is the biggest mistake we tend to make..sacrificing what we love first..thanks for this!
YES! So often we try to hit some arbitrary standards of "clean" or create these crazy restrictions that just aren't sustainable!
I appreciate you so much. No gimmicks, just common sense good lifestyle practices.
Can't believe I just found your channel! As a Nutrition Professional I so appreciate this content !Thank you!!!!
That was fantastic. Easy to understand and follow you. Your explanation makes me want to dive deeper to understanding more to assist with my menopause state, weight loss/management and the muscle building I've been working on. Thank you so much.
What a great video….informative, humorous, full of common sense. Just what I needed to get me back on track. Your little dogs are so cute. I love the clip of the little dog trying to wake you up. Starting this plan today!
Love this video! Can you post more nutrition videos? This is very helpful.
YOU ARE AMAZING!!!!!!!!!!!!!!!! FINALLY SOMEONE WITH GREAT COMMON SENCE, AND INTELLIGENT IDEAS. THIS IS THE WAY I EAT AND LIVE.
Great body, and I truly like how you act! I like what you mention about FIRST adjusting macros during a period of time BEFORE starting to cut calories. On the other hand, I´ve found that a little more extreme calorie deficit motivates me the most and stay on the diet. Another thing which works for me is having one day a week (usually Saturdays) when I "indulge" a bit while watching a night movie, also my will stays stronger that way. Finally, I´ve found that preparing all week´s meals is much more advantageous, easier and faster for me that having "variety" and wasting time cooking and looking for obscure ingredients in the supermarket. I like eating simple and straightforward and then just go out to a restaurant 1 time a week when I feel I need something different and yes, I´m going to check your book right now!
I am going to RS chef now, thank you! PS your dogs are incredibly adorable 😍
One thing to add is that fasting isn’t used solely for fat loss. Many people who do IF will usually experience a greater impact on their overall health, rather than just losing weight.
I love this! You make so much sense and avoid the diet du jour. I'm on Day 1 of your Macros program and this video is so helpful. Thanks!
Thanks for including all diet lifestyles in this video. I'm vegan and I load up on protein with nuts, seeds, nut butters, tofu, seitan, and it really works!
Don't love seeing white rice as a food...but! Love your little fur baby. So cute and such lovely personality too 💖 💕
Love this video! So helpful in where I’m at right now in my fitness journey. Thank you for putting out such great content 🙌
i swear this video deserves to hit a million within a day, is just all of it life changing🤗Thank you very much🙏🏽🙏🏽🙏🏽 God bless you🙏🏽🙏🏽🤗 Sorry english is "not my first language😁🤣
A brilliantly informative, high quality presentation, full of no-nonsense, science-based, relatable advice, which is missing from so many videos, by people whose body looks like yours! I also truly appreciate the comedic visuals, to push the point home, in a memorable way! 😆 Thank you.
Always right on for workouts, recovery and meals! Great practical and clear information.
Recently found your channel on TH-cam and glad that I did. I really enjoy your videos particularly this one which has many helpful ideas. So many that I’m going to have to go back and watch it again. I really like your 40-30-30 meal plan approach. Thanks for your videos, they are all great!
I like your plan so much better than some of the other over 50 weight loss plans! Thank you
I’m 36 years old, 6’1”, 230. I look like I’m pregnant. My conundrum is that I’m trying to lose my gut while simultaneously building muscle mass and brute strength. Those two goals are ostensibly mutually exclusive.
I exercise in the gym 5-6 days a week. I do bench press, bicep curls, push-ups, tricep dips, and planks. I also use the elliptical. If I eat less, I lose strength. If I eat more, I lose stamina.
So actually it is FALSE that we can't lose fat and build muscle at the same time. That's where macros are super key with how we dial in our training. Small tweaks make the difference Leonard. Think changing one thing at a time!
the dogs are just the cutest great info
All her information has changed everything for me, and has helped me reach my goals! Thank you!
And YES! YOU HAVE TO EAT TO LOSE FAT!!
So so helpful THANK YOU I definitely will be referring back to this video often since I’m just now starting my journey
This is one of the best and easy to follow what to eat, when and why videos I've ever seen. Good stuff. Juat seeing this but I'm clearly in the right headspace.
I lv when people show the actual food . Great video.
The best sensible advice I’ve heard yet thank you
Oh my Cory.... That shot of chips and guac was I last Friday. No will power with this combo. I am inline with you on that baked potato. I baked them ahead of time for the week. I never get tired of eating them with different source of protein and veggies.
Love the fur babies so much.
hehe I never realized I was such a messy eater until trying to film myself eating! And glad you found a great way to prep and enjoy! Kiwi and Sushi say hi!
@@redefiningstrengthOC
Love the name Sushi. Goes perfectly well with Kiwi.
I'm following your videos for a while, you are very-very good. Great workouts, exercises, advises, everything u post here is awesome. Keep up the good work and definitely will look up for more content of yours, older, newer doesn't matter, it's all GOOD !!! thank u :)
Audience, I love how you presented this video. I really love how you explained about the myth of having a small dessert at night time. Kudos, and stay in shape!!!💪🏼🙌🏼.
Thanks for this video Cori! I was hoping you’d share a daily routine with us. I’ve learned so many great things from watching you and this one is my new favorite!
In the 90's I heard the advice that cardio is not the way to go for weight loss and to focus instead on muscle building exercise. I did. I have never been fat but having little cardio in my exercise routine resulted in weighing more. Also I wasn't able to do as much of the strength building exercises. Adding cardio increased my ability to to do muscle building exercise. And my weight has decreased. Cardio is what enabled me to lose weight without calorie restriction. And because of the improvement in my lung capacity I am better able to do the lifting exercises. I went from looking fit but thick in my late 20s and 30s to being ripped in my 50s. Recently I tried to replace my routine with HIIT. But it doesn't make me pant like burpies or running and it doesn't build muscle due to the reps not being sufficient. As far as proteing v. carbs: Some carbs cause cravings, make it hard to stop eating, and cause hunger within a shorter time frame.
You are absolutely right, and you or whomever voice is, she speaks very well and sounds nice.
I’m a huge fan. I’ve been a GF instructor for 30+ years and you give me a amazing options to offer to my students as well as continuing to educate me!! I so appreciate your videos!!
I’m now 56 and experiencing menopause issues which you’ve delved into as well. What app do you recommend for macro tracking?
I lost over 20 lbs during the lockdown. I was eating the same calories, but having home cooked meals instead. I didn't restrict sugar, salt, or fat. But for added sugar I only have raw honey, maple syrup, or blackstrap molasses, usually in coffee with coconut milk. Maybe it's less inflammation from processed sugar and vegetable oils?
How am I just now finding this channel? Your content is fantastic!
The best & most realistic advice for Everyone …. subscribed !
Look at that! NOT A SINGLE DISLIKE! amazing- good job cori 👏
Thanks, I probably need to implement more carbs in my diet. Lost 60 lbs. on the keto diet, so I've kept my carbohydrates low the last couple of years. I like the idea of whey protein, oatmeal, and berries.
This is absolutely the most encouraging video on nutrition I have ever seen. Thank you so much!!!!!
Thanks ever so much for the outstanding information and food tips. I now have Greek Yoghurt with 1/4-1/2 teaspoon raw local honey as a snack - I cannot have tree nuts but sometimes do add peanuts. Up to 102 grams of protein a day now too!
Really n good information. I just went in a 40 carb 30 protein 30 fat diet, but I just never thought of 40 proteub, 30 carb, 30 fat.
So many different options to cycle based on what we need! :-)
this video summarized everything I've been learning about health and nutrition over the last 3 years and I'm kinda mad lol
4:30 lol I love it when you include footage of you eating giant pieces of cake and such haha
This is the BEST advice!! Thank you for the reminders 😀
For convenience while you’re adjusting habits and routines reducing variety could make sense but for much more than a few weeks that’s not really good advice… it’s impossible to overstate the benefits of consuming a wide variety of healthy ingredients, particularly it seems for our micro-biome. We’re just beginning to learn about some of the vast benefits of promoting a healthy gut and mixing up the raw materials is a great way to do it.
First time viewer, but certainly not the last. Good info here!
Just purchased your Macro Hacks book. Very excited!
This is why I love you. It makes sense now. Thank you. Thank you. Thank you. So truly excited. ☺️☺️☺️☺️
im 15 i dont really know how to count calories or do anything like that im very dumb lol but I've been drinking 8 water bottles a day/ eating one egg ay 7:am, then eating a whole grain bread with banana slices on top and a side of grapes at 4:00, then eating a spinach salad with grilled chicken and tomato at 6: and then finishing it off with a snack of fruits or veggies. I also do stomach exercises. WOULD that be considered healthy and good for burning stomach fat? (weight lost i guess)
Thanks Cori! I have been using your workout videos after I had lifted for a year and counted macros and it all worked great! Until, I got a bulging disk and major sciatica. Needless to say over almost a year of diagnosis and unable to workout and in turn got lazy with my diet, I gained 10 lbs!! Ugh!! Now I am slowing getting my workout back using your carefully instructed videos (thank you)! Now I am ready to get back on the macro train again, thanks for the encouragement! However, I always struggle setting the right macros where I can actually lose weight? I am 5’3” 145 and 55. I am on HRT. Any suggestions of the best macro calculator out there?
Exactly...I hate restrictions that are extreme. She makes sense.
Thanks, Cori. This is just what I needed today. I start my day with a couple cups of coffee, then have a nutri-shake a couple hours later and am starting to find the protein/ carb/ fat balance for the rest. I'm a dessert lover too and will often end the day with oatmeal to fuel my body through the night when it's healing
So glad it helped Em! I've done the oatmeal for dessert too with whey. I love adding in nut butter then or even some chocolate!
@@redefiningstrengthOC I add fresh or frozen berries to mine, whatever time of day it is. Must try chocolate too!
Thank You, I just came across this video which I found fascinating 😉
Love the food preps too. I have a bit of stubborn fat which I need to get rid of... Will definitely try this approach 👍🏾
I love Keto. Just started on it 1 month ago. I have been weight training through Covid. Never hungry.... I eat a lot of yummy food, but not losing any weight.... Body stays stuck at a certain weight, but I have lost several inches, smaller pants sizes, and more muscle.... I just want to lose my last 15lbs. Because I still look fat to me.
Two weeks into the Macro Hack. I've never needed to diet, so, this is interesting and appeals to my OCD-ness. I'm amazed at how little protein I used to eat. I'm closing in on hitting the ratios.
Tracking is so eye opening! It really helps us learn to fuel!
@@redefiningstrengthOC eye opening for sure.
Your puppies are adorable. Loved the content of the video. Thanks.
May you have a fantastic day and many more to came
You too!
I have read a few different books and from different perspectives. I think you have to find what works for you. However, I would say that almost all of this video I could see me doing. That's despite that I have a ton of food allergies that I'm slowly getting rid of. I think this video will help me teak where I'm at to be even better. Thank you for covering a complicated topic.
Hello there If you liked this video, you might like my channel, we create and upload healthy recipes weekly. You can go subscribe for the healthy meal ideas.
What do you think is the average calorie intake for a woman ? I would have expected it to be between 1800 and 2000 kcals. How come you only eat 1700 kcals while having a so high daily energy expenditure ?
Great video by the way. One of the most comprehensive and informational video I have found on this matter. The editing makes it very easy and pleasant to watch.