Keeping Weight Loss Simple
Back in 2022, I got a direct message from Charlie Rocket. He is an entrepreneur, Grammy-winning music manager, Emmy-winning Nike athlete, philanthropist, and filmmaker. He expressed his frustrations with not being able to lose weight. No matter what he did, nothing worked. He told me he hired the best doctors, nutritionists, and trainers in the world, and no one figured his problem out.
Immediately, I knew that the Trifecta cycle had a role in it. Within one hour, I drove to his house in Bel Air to find the solution. Many cameramen greeted me as I entered his house. I looked at Charlie. I glanced around the room. I quickly noticed how much pressure he was putting on himself to lose weight. Not only was the world waiting for him to achieve his goal, but his entire team was at his house daily, hoping for the same. After a brief silence, Charlie picked up on my pause and hesitation.
"They're documenting my weight loss journey for social media. "If you help me with this, you'll become known as the guy who made it happen," he said.
At his words, I furrowed my eyebrows, squinted my eyes, and pulled my head back, taken aback. My focus was not on gaining attention; my goal was to deliver results. I expressed my astonishment and firmly stated my stance.
I replied, "Look, I'm not interested in publicity or testimonials." My priority is YOU and achieving real results. So, if we're going to proceed, we need to stop the filming. I don't want any social media posts about us working together, and I won't be posting either. My focus is on understanding and addressing your health concerns.
Charlie's response was a smile as he turned to his manager, "Yo, I told you this guy was the real deal!" I was trusted. So, I approached the table. I pulled out my pens and journal from my bag. I faced the large whiteboard in his room. I was ready to dive in. "Okay, let's start," I declared. In just fifteen minutes, I found why Charlie is struggling with weight: a brain tumor. This tumor was pressing on a gland. It caused the gland to make too much CORTISOL.
Has no one explained this? High cortisol levels cause weight gain, even with a strict diet and exercise." I asked. Charlie's answer was full of surprise and frustration.
"No, and I've asked every top doctor in the world for help with my weight."
Charlie shared his tough daily workout with me. It included boxing, basketball, running, and weightlifting. He also shared his strict diet and his packed schedule for his nonprofit work. At that moment, I realized I had to deliver some tough love.
"Charlie, I will focus on your nutrition. But, to be honest, I'm going to change everything: your workouts and your busy schedule. You're putting your body through too much, causing an overproduction of cortisol. With this level of stress, losing weight is impossible. You've got too much going on. Here's the plan: I'll cook for you. I'll help you redesign a blueprint for your PURPOSE in life. And, we're pausing all the intense training. You can't resume training until your stress levels decrease. The more we decrease stress, the more weight you will lose. The training routine you have now is only going to make you more stressed. It's hurting you, not helping. For the first 30 days, we'll do High Vibe Walks together. I'll come to your place to pick you up. And one more thing—no filming for the documentary when I'm around. I'm sorry, but your well-being comes first. Helping the world starts with helping yourself."
Charlie and his team were visibly taken aback by my approach. As I stood to leave, I emphasized the impact of his potential health improvements.
"I know the incredible work you do for others. Helping you means empowering you to support even more people around the world. This is why I don't want your money for my services. And I'm not interested in social media exposure. I believe in the power of good deeds and trust that the universe, or God, will provide for me in return. I'll see you first thing tomorrow morning."
Our days began at my favorite coffee spot in LA, "M STREET" in Sherman Oaks. There, I introduced Charlie to changes tailored to his needs. We covered it all. This included making coffee for a Sensitive Nervous System. It also included guiding him in food shopping and cooking. It emphasized putting his well-being over his work. After years of unsuccessful attempts to lose weight, Charlie finally started seeing results.
Today, Charlie keeps inspiring and changing lives worldwide with his Dream Machine Foundation. Witnessing the positive changes in those he aids via social media brings me immense joy. It strengthens my belief in the importance of self-care and its profound effect on the broader community.
The WHY
In Charlie's first week of coaching, I shared with him the same insights I told you last week. I focused on the Trifecta cycle, which involves adrenaline, cortisol, and insulin. We delved into how these three hormones greatly affect people with a Sensitive Nervous System. This is foundational to the BegreatWithNate Approach.
- Download MyFitnessPal or Lose It.
- Ignore calories for now; aim for at least 80 grams of protein a day (or higher).
- Limit carbs to under 100 grams a day—avoid starches, processed sugar, or grains. Opt for berries, green apples, leafy greens, avocados, and veggies.
- Typically, the remaining calorie intake will naturally consist of nutritional fats.
- Calculate your water intake: take your body weight, divide it by 2, and drink that number in ounces of water each day.
- With 5 days until Monday, aim to go for at least 3 walks, lasting 45-60 minutes each.
I'll explain why my approach works. But, first, we need to know what macronutrients are.
Macronutrients
Protein, carbohydrates, and fats are referred to as macronutrients. We call them "macros" because the body needs them in larger amounts to maintain health and perform various functions. Each nutrient has a unique role in our health. They give us energy and build our bodies.
Protein
Protein is vital for building, repairing, and maintaining the tissues in our body. Amino acids make up the structure, and some are essential because our body cannot produce them, so we need to get them through our diet. Sources of protein include meat, fish, dairy products, legumes, and nuts. Beyond its structural role, protein is crucial for the production of enzymes, hormones, and other body chemicals.
Carbohydrates
Carbohydrates are the body's main source of energy. Our body's cells use glucose, which they break down for energy. Foods like fruits, vegetables, grains, and sugars contain carbohydrates. You can split them into simple and complex carbohydrates. Simple ones are in sweets and fruits. Complex ones are in whole grains and legumes. There are also low glycemic ones like berries, green apples, and leafy greens. Low glycemic foods are optimal for sustained energy and health because of their high fiber content.
Fats
Fats are vital for providing energy. They also support cell growth and protect our organs. They help with the absorption of certain nutrients. You can find dietary fats in animal products, nuts, seeds, and oils. The fats fall into the categories of saturated, unsaturated, and trans. Unsaturated fats include monounsaturated and polyunsaturated fats.
Carbohydrates peak within 1-2 hours after consumption. This is especially true for high glycemic ones like bread, rice, and pasta. Protein absorption follows, peaking between 4-5 hours. Fats take the longest, reaching their peak between 8-9 hours.
The balance and quality of these nutrients in the diet are key. When dieting with a Sensitive Nervous System, the aim is to prevent blood sugar fluctuations that can lead to a stress response. This triggers the Trifecta cycle, resulting in fatigue and increased hunger, both of which can impede weight loss efforts.
Managing a Sensitive Nervous System: Health, Stress Reduction, and Weight Loss
Fluctuations in blood sugar levels can activate the body's stress response. To lessen these swings and steady blood sugar, we need to do 4 things: eat more protein, eat fewer sugary carbs, eat more fiber, and add healthy fats to our diet. This rationale underlies the following approach:
Protein is vital for blood sugar control. It slows sugar's absorption into the blood, which stabilizes energy. This prevents spikes and crashes that can cause stress and cravings. Despite its benefits, many people don't get enough protein.
Dr. Ted Naiman's research shows that eating more protein has big health and metabolic benefits. It shows a clear link between protein and better bodily functions. He notes that a higher protein diet supports weight loss and reduces hunger. It also helps maintain muscle and improve metabolic health. Dr. Naiman suggests that hunger signals are a need for more protein. By meeting this need, individuals can manage hunger better and have a healthier life.
I've noticed that my female clients typically consume around 40 grams of protein a day, whereas my male clients usually get about 60 grams. That's why I suggest aiming for at least 80 grams of protein in the first few weeks. When my female clients consume 70-80 grams and male clients 110 grams of protein, they encounter what they perceive as a problem: a lack of hunger. This leads to concerns that they might not be eating enough. This isn't a problem at all. Body fat acts as stored energy. Eating less makes the body use stored fat for energy. This lets clients naturally fall into a calorie deficit. It does so without the stress and fatigue of dieting.
- Carbohydrates: Low glycemic index carbs digest slowly. They do so because of their fiber. That's why fiber is the most filling micronutrient. It not only helps maintain consistent energy levels but also reduces hunger signals. As a result, the body releases sugar into the bloodstream at a steady rate. This avoids abrupt blood sugar spikes and supports stable energy levels. In contrast, high glycemic carbs such as rice, bread, pasta, and fruits like watermelon, pineapple, and bananas can cause blood sugar levels to spike and then crash, initiating the Trifecta cycle. Lastly, fiber, particularly soluble fiber, nourishes the beneficial bacteria in our gut, enhancing overall gut health.
- Healthy Fats for Satiety and Energy: Healthy fats are not only essential for our overall health but also help slow the digestion process. This means they make you feel full for longer. They also give you steady, slow-release energy. And they don't dramatically affect blood sugar.
Americans are eating an average of 20:1 omega-6 to omega-3, where the recommendations are a ratio of 4:1 omega-6 to omega-3. This means Americans are eating 5 times more omega-6 than the recommendation. Look, both omega-6 and omega-3 fatty acids are essential, meaning our bodies cannot produce them, and we must obtain them from our diet.
The issue arises from the imbalance in their consumption. Omega-6 fatty acids promote inflammation when eaten in excess, like in a 20:1 Omega-6 to Omega-3 ratio. This excess causes many chronic inflammatory diseases. These include nonalcoholic fatty liver disease (NAFLD), heart disease, and obesity. Also, inflammatory bowel disease (IBD), rheumatoid arthritis, and Alzheimer's disease (AD). So, the skewed ratio of these fats in the typical American diet may contribute to the prevalence of these conditions.
Also, a diet high in omega-6 and low in omega-3 fats can cause mental health issues. These include depression and anxiety. It can also affect cognitive function and may increase the risk of neurodegenerative diseases.
- Hydration: Water is essential for our survival. It supports many bodily functions. It transports nutrients and oxygen to cells, making them efficient. It also boosts our energy levels. Hydration is also closely tied to hunger management. Thirst can often mimic hunger signals, prompting us to eat when we actually need water. Being properly hydrated helps us tell true hunger from thirst. This cuts the chance of unneeded snacking and weight gain. Moreover, staying hydrated can enhance metabolic activity, contributing further to energy generation.
- Exercise: I begin every client's fitness journey with walking as their primary form of exercise. It might seem too simple, but it's very effective. Many clients drop 15-20 lbs just by walking. We start with walking for two reasons. First, it suits clients with a Sensitive Nervous System. They often have high stress. Doing intense exercises like resistance training or HIIT can increase their stress. This leads the body into a catabolic state where it begins to break down tissue, making one even more stressed! Secondly, walking offers a straightforward and low-stress method for initiating weight loss. The aim is to make exercise a regular habit. By keeping it simple and stress-free, walking helps transition exercise into a routine. This approach helps ensure that exercise becomes an integral part of one's daily life.
The BeGreatWithNate Approach: Protein + Low-Glycemic Carbs + Healthy Fats+ Hydration = Satiety, Sustained Energy, & Stable Blood Sugar Levels
I Want RESULTS!
My life's mission is to help YOU in becoming the best version of yourself. In fact, every day, I write down the following statement, then date and sign it:
"I am the biggest inspirational/motivational coach in the world."
I can't succeed in my mission unless clients and individuals like you achieve significant results. The BeGreatWithNate Approach has been taken up by thousands worldwide. Those who have made adjustments at the surface level, tackled the middle ground issues, and confronted the root causes of their health problems have all seen meaningful RESULTS :)
Working with clients like Charlie wasn't the extent of my high-profile client experiences. Next week, I'll share a critical story that represented a pivotal moment for my coaching business. Additionally, I'll provide meal examples and recipes that you can incorporate for weight loss and improved health.
No matter where you are on your journey, my friend, remember—you're not just awesome; you're GREAT! Keep embracing your greatness :)
BeGreatWithNate