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FREE Meal Plan + The Best Diet for CrossFit Weight Loss & Performance

one of the best diets for crossfit weight loss is also one of the easiest to start

Generally, that can best be determined by age and gender; here’s why.

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Founded in 2000, CrossFit has quickly become one of the most popular and well-known exercise communities in the world. For the thousands who choose the CrossFit way, it’s not just a matter of exercise and routines; it’s literally a way of life.

Attracting competitors and go-getters from all around the globe, CrossFit demands you be at your best. Regardless of your background, or your athletic ability, CrossFit pushes you to your limits both physically and mentally. For those looking to compete with the best of the best, what you eat matters. Your diet can often be the difference between raising your hand in victory or coming just short of your goals.

One of the many challenges of CrossFit is finding the optimal balance of exercise and diet that allows one to compete at their highest level. At ASCVS, we understand most people get into this type of training because it is less about brawny dudes in the gym and more about community, health and functional fitness, The biggest obstacle is what nutrition plan to follow. At the end the best diet for Crossfit weight loss is a personal choice, CrossFit doesn’t NEED to be paired with any particular diet. Just like good table wine, it does have it’s natural fit though. 

How can you stay lean will also retaining the strength needed to perform the required CrossFit tasks?

When it comes to weight loss or “cutting,” it’s imperative you find the perfect plan for you. While everyone is obviously different, the short term but quick loss results like paleo and 30 days restricted calorie deficits are two of the most popular diets for CrossFit athletes to lose weight safely and sustainably.

Why is the diet so popular among CrossFit athletes around the world? For one, the 21-day diet utilities the incredibly effective concept of intermittent fasting as well as shares the absolute best foods for optimal energy and overall health. Best yet, the program ASCVS suggests provides precisely what to eat so there’s no guesswork involved.

Meal Plan for CrossFit Athlete

Here’s a brief overview of what a proper nutrition chart should look like for the average Crossfit athlete:

GRAMS per day
GRAMS per meal
CALORIES per day
115 cals
575 cals
1610 cals
CALORIES per meal
23 cals
115 cals
322 cals
GRAMS per day
GRAMS per meal
CALORIES per day
90 cals
450 cals
1260 cals
CALORIES per meal
18 cals
90 cals
252 cals

Most CrossFit athletes know the importance of eating healthy, but it’s rare to find the perfect meal plan specifically for the CrossFit way of way of life, which is why the Three Week Diet is so popular among current athletes across the globe.

Because a good plan gives you the exact meal plan you should consume for optimal weight loss and minimal strength loss, you’ll know exactly what to eat for each meal of the day. No more wasting time searching for random recipes online. Follow the laid-out plan, and you’ll be on track to lose weight and maintain strength!

Best of all, the 3WD is flexible, meaning you won’t be stuck eating just plain chicken three meals a day, you’ll actually enjoy what you eat! Though following the meal plan to a T won’t always be easy, the results will quickly speak for themselves, and you’ll be well on your way to crushing the CrossFit competition.


So really, what is the best diet for CrossFit Weight Loss & Performance

So what exactly makes the Three Week Diet the best diet for CrossFit weight loss?

First and foremost, the diet is designed to be incredibly easy to follow. There are no elaborate dishes that require hours of prep time. There’s no long list of foods you barely can pronounce. It is simple and straight to the point.

Secondly, a properly planned eating routine works to ensure you are consuming just the right amount of fats and carbs to promote optimal strength while also allowing you to cut back on your weight. Throughout the program, you will also learn how to effectively consume the most effective macro and micronutrient ratios depending on your specific body type. You’ll also learn how to consume the right amount of protein daily to help you build strength while staying lean.

Lastly, the program will help you incorporate intermittent fasting into your daily routine,

Consistency is widely known as the largest factor to improve energy significantly and help you keep your diet on track. Ultimately, the essential part of working with any diet is ensuring you can sustain a new way of life over a long period. Anyone can follow an extreme diet for a few days and “lose 10 lbs”, but that won’t help you in the long run.

One of the reasons our diet is effective is because it’s based on what actually works. You’re already committed to putting in the work physically, so following a plan that helps you with the rest is an absolute no-brainer.

In Conclusion, CrossFit Is Best Fueled By The Three Week Diet

With literally hundreds of diets to choose from, you could technically try and test each plan personally and see which brings you the best results.

Alternatively, you can give one of the most effective CrossFit diets a try, risk-free.

Imagine knowing exactly what to eat to give you more energy than you ever thought possible. Imagine knowing exactly what is needed to take your CrossFit performance to the next level. Our fasting method was designed to transform you into your best.

Whether you’re just beginning to get into CrossFit or are looking to take your personal bests to the next level, leveraging the power of intermittent fasting, carb restriction, and adequate rest with one of the best nutrition plans on the market is arguably the best choice you can make for your CrossFit performance.

Can Prediabetes Be Reversed Permanently? Yes! Here’s How + Video Guide

reversing prediabetes permanently

TL;DR Yes it is not too late for most people to reverse their habits and lifestyle to avoid becoming diabetic.



Pre Diabetes Reversal Success Stories

Most Americans have heard of DM type 2; it’s in the news every day as one of the bigger killers in America. Prediabetes, it’s evil younger brother is the root focus we should all have our eyes on. Pre-diabetes is quickly becoming much more of a problem with over 86 million Americans (mostly over 65) who have it and are unaware. The CDC says that around 25% of individuals who are prediabetic will develop type 2 diabetes mellitus within five years. That means the 86 million people who are pre-diabetic, 17% of those people will have type two diabetes. So can Prediabetes Be Reversed Permanently? It is evident to us why this is a favorite question, even if you aren’t diagnosed. Also, check out my own personal diabetes success stories for a little motivation!

It’s costly and easy to avoid

Insulin and other related materials and services for DM will cost you between 200-500 dollars a month. To maintain, it’s an expensive avoidable illness for most people.

What is pre-diabetes?

“Prediabetes means that your blood sugar level is higher than normal but not yet high enough to be type 2 diabetes. Without lifestyle changes, people with prediabetes are very likely to progress to type 2 diabetes. If you have prediabetes, the long-term damage of diabetes — especially to your heart, blood vessels, and kidneys — may already be starting.”[Source]

Most people don’t show symptoms

90% of people don’t know they have it. So it’s best to evaluate your lifestyle and get a blood test instead. I always suggest to start with a diet and look into a fitness regime that is a low impact that most people can follow. You don’t need to stress yourself out to improve your health. At ASCVS we try our best to provide valuable information to lead readers in the direction of a healthier life. Science has shown that a prediagnosis for being prone to the illness is not a death warrant. All you have to do is reverse your bad habits and build positive new ones that will not only benefit your inner health but also increase your self-confidence, energy, and focus.

reversing prediabetes permanently

How is prediabetes diagnosed?

A glycated hemoglobin test, also known as HbA1c or simply A1c, gives an idea of the body’s average blood sugar levels from the past two or three months. It is a small drop of blood from a fingerstick or as part of having blood taken in a doctor’s office, hospital, or laboratory.

A1c Level

Less than 5.7%
5.7% to 6.4%
6.5% and higher

The A1c is by far one of the best ways to determine if you are vulnerable or can be diagnosed for pre-diabetes. Do not depend on experiencing symptoms as most people do not produce any symptoms when they are prediabetic, and some do not even experience some as a full diabetic.

What about diabetes success stories, I need proof!

Well, I am a success story. My family has a history of type 1 and two diabetes, the curse of being a southerner & enjoying red velvet cake. One thing I did to immediately reverse my prediabetes was I stopped eating sweets with added sugar. I switched to eating fruit as a snack because they contain fiber which is vital for processing sugars correctly. This is the same reason why juicing is not necessarily as healthy as some claim.

I didn’t just stop eating excess sugar. It takes more than a small adjustment to your lifestyle. My most significant change was that I started to do yoga, often walk and avoid sitting throughout the day. These are simple adjustments, but my blood pressure instantly became healthier. Along with better blood pressure and insulin response you will also be more motivated to start a fitness regimen. Pre diabetes reversal success stories can sometimes blind people to the truth, we are all unique, and your journey will be too.

I did not lower my weight much, but I did increase my muscle to fat ratio. I am generally a skinny male so it may seem that I am healthy, but looks can be deceiving. It will be a little easier than you think, you do not need to lose to much weight to avoid diabetes. WebMD says:

“In one study, people who had prediabetes and lost 5% to 7% of their body weight (just 10-14 pounds in someone who weighs 200 pounds) cut their chances of getting diabetes by 58%.”[WebMD]


Pre diabetes success stories are a dime a dozen. In conclusion, yes but the reversal is a journey that starts today, right now.

It’s never too late to change your lifestyle and increase your quality of life. Theirs a million different paths you could take and what is most important is taking that first step. Asking your friends and family to be supportive of your new lifestyle will also help in adjustment. We are our own worst critics; it is okay to feel like you can improve your physical appearance with exercise as well. Being ashamed of having a little chub may be what you need to trim your waist. We all begin our journey into a healthier lifestyle at different levels of fitness and competency. 65.7% of American adults are overweight, and that is probably an old statistic. That being said, if you are overweight, you are prone to prediabetic diagnosis. You are not alone, and as a global family, we all need to address our health!


In conclusion.

Diabetes mellitus is no longer an incurable disease to be ashamed of. Treatment starts with exercise and proper nutrition. Treatment begins with you. Thank you for reading at, take care of yourself!

I lost 10 pounds in a month without trying! MansaBrice Results

But I did adjust my lifestyle. That starts with a diet!

Listen, their no magic pill or secret magic phrase to lose belly fat or make your booty pop. No matter what, you need to change something you are apparently doing wrong. I went from 193 pounds to 183 and trimmed my figure just by changing my diet.

how I lost 10 lbs in a month by setting realistic goals and using a combination of diet an fitness

Following a diet is by far the easiest way to jumpstart a healthy lifestyle, no magic needed!

Here’s how I did it

I’ve been following intermittent fasting for years, and I even wrote a book on it. Albeit Intermittent fasting is fantastic, it merely boosts your already healthy diet. You need a little more than that to see significant progress quickly really. I increased my fat loss journey with a three-week diet to push my body into overdrive.

Here are five actionable things you can do now to start your weight loss progress.

Cut out Soda/Juice/Beer

– A can of Coca-Cola contains about as much sugar as a big bowl of oatmeal but no fiber. You are essentially drinking carbonated sugar water. Drinking 2 Cans of soda a day will cause you to gain a pound of fat every 11 days potentially.

Juice sounds healthy, but that is one of the diet industries biggest lies. I used to juice multiple times daily as a vegan. I quickly learned the importance of fiber and changed the type of juicer I used. But here’s the thing, you don’t necessarily need to juice at all, avoid the trouble and just eat healthy whole foods of every color (apples, oranges, carrots, celery, etc…)

But I really enjoy the juice!

If you’re determined to get a juicer that can keep your fiber, I would suggest this one: Omega J8006 Nutrition Center Quiet Dual-Stage Slow Speed Masticating Juicer.

And what about Beer! How does beer affect fitness goals?

Not only does beer cause excess weight gain from carbs but as a man, you will produce more estrogen and suffer from the effects. I do believe you can have a beer in moderation (I do) but that is for an article in the future.

“Importantly for males, when consumed acutely in large doses
(1.5 g alcohol/kg BW), alcohol has an adverse effect on
testosterone production which, together with an increased
the conversion rate of testosterone and androstenedione to their
respective estrogens lead to feminizing effects such as
gynecomastia and testicular atrophy [NBCI].”

Start a diet kickoff like the three-week diet

– I recommend this diet for ALL of my clients and we at ASCVS support this diet wholeheartedly, I have to say this is the most substantial reason why I lost 10 pounds in a month without trying & reached my goal in around 30 days. It’s a natural, intuitive diet that is laid out for anyone to follow.

– Start a fitness regime

Listen to me when I say this; you are only hurting yourself by not hitting the gym. Now, you don’t need to hit the gym to reach your goals; you can contact them in the kitchen. If you want to achieve your goals and make them stick, you will also need to combine a diet with a fitness plan. I would suggest my favorite calisthenics programme for newbies. Combined with a good protein supplement for growth support.

Theirs 3 key reasons why you NEED to exercise while dieting.

  1. Some gym time literally makes you happier.

    Research has shown that exercise raises brain serotonin which in hand will promote a positive mood. Essentially it isn’t too far from the truth to say that getting into the gym is a natural anti-depressant. I know it benefits me greatly, I struggle with PTSD and depression on occasion but I am by far more motivated, happier and energized when I take the time to get some GAINZ.

  2. Most women are afraid of this but believe it or not, weightlifting will NOT instantly make you Arnold Swartzenegger.

    What weightlifting will do is help you burn on average about 230 calories in a basic gym session. When you calculate a 5 day regime with the number of calories in one pound of fat (3500, I know it’s a lot). The calories burned will help you lose 1lb of fat every 15 days. That’s insane! In other words, you don’t need to change anything else in your life apart from grabbing a training program and you can safely lose weight and reach your goals.

  3. My favorite perk in regards to putting on the yoga pants is that I can eat comfort food guilt free!

    Now, that being said multiple studies do show that high-intensity exercise will raise appetite hormones known as ghrelin which is responsible for making you feel hungry. The amount raised is no larger than what it stands naturally. In other words, you may be hungry after the gym but not hungry enough to eat a horse.

A strategy that may raise brain serotonin is exercise. A comprehensive review of the relation between exercise and mood concluded that antidepressant and anxiolytic effects have been clearly demonstrated. [source]

– Stop sitting down, seriously. Stop right now!

What’s wrong with sitting down? Americans do too much of it. In fact theirs a disease called sitting disease that correlates to this bad habit. Following the recommended sitting time of every 30 minutes alternating between sitting and standing for optimum health.

“The term “Sitting Disease” has been coined by the scientific community and is commonly used when referring to metabolic syndrome and the ill-effects of an overly sedentary lifestyle. However, the medical community does not recognize Sitting Disease as a diagnosable disease at this time.” [JustStand]

“In total, Americans are sitting an average of 13 hours a day and sleeping an average of 8 hours resulting in a sedentary lifestyle of around 21 hours a day. ” [PRnews]

In conclusion, I got shredded with just a little effort and you can do the same.

It doesn’t take a radical life change, but it does indeed take a change in lifestyle. The most unfortunate situation I find people in is that they starve themselves to cut weight. Believe it or not, our bodies know how to defend themselves. When you starve yourself, your body fights back by retaining fat easier once you eat more again. The weight loss yo-yo is a significant factor in the increase in obesity in America. Don’t start that vicious cycle and follow a set guide and fitness programme to reach your goals the right way. I do believe you can lose 10 lbs in a month in a healthy way by just adjusting diet. ASCVS has actually coached people to do this. Follow one of the guides above to get there yourself!


Best Personalized Workout Plan To Lose Weight – My Results!

Getting back into the gym? First, you need to pick a programme.

As a personal trainer and coach, I always receive requests for people trying to get back into the fitness game. Most people want some sort of personalized workout plan to lose weight generally. With a goal like that for a gym newbie, it’s hard to make a suggestion. You see it is much more complicated than just writing something up and a much more expensive option. From Veganism to atkins, to Intermittent Fasting, theirs a few paths you can take.

Two methods for finding the perfect workout regime 

intermittent fasting results guide tips

Most people will go to their gym and request a personal trainer. Your gym may have a staff of experts who can build a program for you… For the same price of between 600-1200 dollars. Entry into getting back into shape can be expensive if you choose this option.
It is much more cost effective for someone who is starting to get back into the gym to follow a set fitness guide. At ASCVS, we suggest most first timers or people who are out of shape to start with calisthenics.

Click Here To Learn More About Bodyweight Training

What is Calisthenics? Mostly it is the method of bodybuilding and endurance training that relies solely on using your body weight to perform exercises. This is the least amount of impact you can do to your body which is why we suggest it for beginners to build strength, cut fat and see their first progress faster.

Research shows that a high-intensity interval bodyweight training program combined with aerobic training like the stair climber can improve insulin resistance, decrease inflammation and improve a people with diabetes well being. In other words, a customized exercise to get more fit is generally centered around calisthenics pushes your body back into the game and gives you a fresh start to reach your goals.

I generally do a yoga and bodyweight exercise in the morning to jumpstart my day. Combined with a diet & supplements, you can reach most of your goals without stressing yourself out. The low equipment requirement allows me the flexibility I prefer in the morning. Which is a huge plus for a beginner.

In defense of workouts with weights at home

I do primarily exercise in a gym; I suggest most people exercise in a gym. Here’s the key reason why: good habits. Most people who are trying to get into the world of fitness catch themselves taking a break before they even get started. When you force yourself to go to a completely different location, you become more motivated to be productive. Even I get lazy some days and decide not to workout at home. I’ve been training for over eight years, and I always suggest a mix of home exercise and weighted training in the gym.

Weight training for weight loss for men

When you are training at home, I do suggest grabbing a dumbbell set OR a pull-up bar. You will undoubtedly at least play around with your home equipment (flailing around like children, it still exercises right?). Once you’ve set a plan for your diet and training regime you can add maybe ten pull-ups or a few sets of dumbbell shoulder press to warm up and get that serotonin flow to motivate you to do more.

Exercising regularly is very much an acquired taste, it took me years to build habits around what I put on my plate and how often I train.

Dangers of a heavy workout routine

Personalized Workout Plan To Lose Weight

Some of the most intense forms of exercise usually also involve back straining heavy lifts. Albeit it looks really cool on youtube or Instagram, you are probably killing your back. Determining injury rate by the hour, you can see that powerlifting or CrossFit is by far the easiest way to catch an injury.

“Osteoporosis a skeletal disorder characterized by compromised bone strength, predisposing to an increased risk of fracture”[ncbi]

The reason why I mention osteoporosis is that it is one of the many illnesses that you can avoid with exercise & of course calcium consumption. So if you can prevent osteoporosis and you train in less hazardous conditions, you are in a net BENEFIT to lifting. You must remember the whole point of training is a NET BENEFIT.

No hate for CrossFit

Look I have no personal qualms against powerlifting (I do it myself) or CrossFit (looks pretty goofy though). I just want to make sure people who are fresh in the gym are aware of the dangers. It is great you want to get back into the gym but do it slowly and with guidance. Theirs no perfect workout routine fit for anyone, especially since men and women lose weight at different rates and muscle is a huge factor.

In conclusion, a personalized workout plan to lose weight is best pursued online.

Following a guide will save you money and time. What you should also consider is following a proper diet in conjunction with your training program. We suggest the three week diet to get started. Many individuals I have trained have reached their weight goals from it alone. You shouldn’t stress your body or your mind when you are getting back into exercising. We firmly believe that you also should not have to pay hundreds if not thousands of dollars to kickstart your healthy lifestyle either. Alright, now take advantage of your motivation and get started!

Best Gym Supplements | Top 10 Fat Burning Pills

best supplements for weight loss

I’ve listed some of the most common & best supplements in the fitness industry. Check out the list and check the facts! If you really wanted to jumpstart your fitness goals, you’d download our free e-book!

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“Because so many product labels list scientific references to back up the manufacturers’ claims of performance and efficacy or effectiveness, it’s important to understand what constitutes a solid scientific study. A single study, even an optimally designed one, isn’t considered scientific proof. The results have to be replicated several times before they’re officially accepted as fact.

On the other hand, it’s also unrealistic to expect best supplements for food to undergo the same rigorous testing the government mandates for approval of a drug. Drug companies spend millions on lab testing, animal studies and human field trials designed to provide safety and efficacy of drugs.“


intermittent fasting results guide tips

  1. Fat Burning pills:

Research has shown that many fat burners do rely on placebo, but a few active ingredients have been shown to increase RMR. Caffeine and Green Tea extract being two of them. The benefit to fat burning pills is limited but I’d say the negative side to the topic is overwhelming. There’s a ton of fake or unsafe supplements out there that claim to help you lose fat. For the people who are less likely to be duped by the false claims on labels, they are deceptive. The problem comes into play for people with less wisdom in the industry. [1]

  1. Creatine:

Albeit creatine does not directly increase muscle mass permanently, it does improve performance quite a bit in resistance training, long aerobic and HIIT training. Because of the increase in strength, you can gain muscle mass faster than the average athlete.

The misconception, Creatine doesn’t just inflate you

Many people have the misconception that creatine is somehow cheating in the gym. The supplement doesn’t merely swell your muscles and provide no benefits. Creatine gives you a noticeable amount of strength that you can translate into muscle mass by training harder. [2][3]


  1. Best Protein supplements:

We all live busy lives; I understand why someone would be attracted to protein shakes. The misconception comes in when people believe they need to consume 200 or 300 grams of protein to reach their goals. The consumption of protein for a very active athlete is determined in KG not pounds and makes a stark difference. “It is often estimated based on body weight (0.8-1.8 grams/kg of body weight), as a percentage of total caloric intake (10-35%)” – ADA. I have a window of protein consumption at least 83 – 149 grams/day. A protein shake helps guarantee I’ll hit the mark. I have previously focused on vegan protein but now I also mix in other types.

Omega-3 fatty acids do correlate to healthy aging throughout life. Fish-derived omega-3’s EPA and DHA have been shown to help fetal development, cardiovascular function, and Alzheimer’s disease. Unfortunately, we cannot produce omega three naturally within our bodies, so we have to source them from fish products. The most important benefit of taking fish oil supplements is that they have been shown to help with inflammation and cognitive function. I believe most people should supplement fish oil unless they have plenty of fish in their diet. If you are a bodybuilder, you need to understand that over 80% of people are deficient. [4]



Free radicals damage contributes to the etiology of many chronic health problems such as cardiovascular and inflammatory disease, cataract, and cancer. Antioxidants prevent free radical induced tissue damage by preventing the formation of radicals, scavenging them, or by promoting their decomposition. Synthetic antioxidants are dangerous to human health.

Antioxidants are a fad

It is clear by now from media and news agencies chasing easy stories that antioxidants are the thing. It is right free radicals can cause damage to the human body. What is also true is that antioxidants are one of the most overhyped “best supplements” in the industry at the moment. Every drink or meal replacement item will tout their antioxidant count. Antioxidants prevent free radical induced tissue damage by preventing the formation of radicals, scraping them or by inducing decomposition. This is especially useful for bodybuilders as excessive damage to tissue will prolong recovery.

Dangers of synthetics

Synthetic antioxidants began to take ground in the industry early on as a cheap alternative. The problem with the more affordable option is that they were dangerous for your health. A hazardous antioxidant supplement is an opposite of what you should be looking for.

Nontoxic natural antioxidants are the only option

In addition to the body’s natural antioxidant system, consuming dietary and plant-based antioxidants (typical of the best supplements on the market) seems to be the private option. Most effective way to maintain a proper intake of antioxidants merely is by consuming more plant-based foods. Plant-based foods are significantly cheaper than any supplement you will find on the market. [5]



Despite what you may hear in gym lore, you don’t need to fit any windows. It is true that you are in a higher RMR and can process more protein post workout. Furthermore, that is not accurate or somewhat exaggerated is the idea that if you don’t consume your protein shake and carb-o-bar within an hour after training that you have lost your chance to increase mass. This study shows it is more important to maintain a proper amount of carbohydrates than it is to fit the metabolic window. Maximize muscle gain without a precisely timed science. [6]


Protein shake? Or Chocolate Milk?


For the athletes concerned with meeting their nutrition window post exercise, I will continue explaining the best regime I’ve found. Chocolate milk is one of the “best supplements” you can find. Yes, that is it. Chocolate milk is affordable to anyone and packs a multitude of nutrients (some added). Low-fat variety contains a 4:1 carbohydrate: protein ratio. If you compared the rate of carbs and protein to most mainstream post-workout products, you see a very similar macro profile.


What time frame should I consume the milk?


You should aim to consume a serving of chocolate milk immediately after exercise and again 2 hours post-exercise. Post workout meals or shakes don’t need to break your bank. As a teenager getting into the gym, I had already made the wisest decision to stick with bananas as my pre-workout meal and chocolate milk post.[7]





Most bodybuilders and athletes consume a significant amount of food. A good bit of that food is animal protein. I have a healthy plant-based diet with a substantial amount of animal protein. You do not need to supplement calcium, magnesium, iron, zinc, copper, and selenium. Chromium, boron, and vanadium have been shown to enhance anabolic sports performance in regards to insulin and testosterone. They have been known to increase maximal oxygen uptake or endurance performance. More research is needed to have solid results.[8]

  1. GREEN TEA – The Cheapest fat burning pills

Consumption of GTCs has been shown to increase fat oxidation and energy expenditure, particularly if combined with caffeine. This effect is in both sedentary and physically active individuals during exercise. Thermogenic properties of green tea seem to be beyond that explained by its caffeine content. The mechanisms by which GTCs may stimulate fat oxidation and energy expenditure include, among others, inhibition of COMT and prolonged stimulation of the sympathetic nervous system by norepinephrine. Moreover, GTCs as antioxidants may block the activation of the oxidative stress-sensitive transcription factor NFƙB and, in turn, activate peroxisome proliferator-activated receptors that are essential transcription factors for lipid metabolism. The mechanisms mentioned above of action may explain the positive effect of green tea extract with caffeine on weight loss and on weight maintenance, which is in a population of overweight and moderately obese individuals.

You need both GTC and Caffeine for full effect

Like I have mentioned in the points above. Consuming GTC’s (Green Tea Concentrates) combined with caffeine(typically green tea has caffeine) does increase fat oxidation and energy expenditure. Because this effect occurs in the RMR (Resting Metabolic Rate), it will benefit sedentary and active people. Now let me note that the thermogenic properties of green tea go beyond just the caffeine. The secret to the beneficial value to GTC is the inhibition of COMT and prolonged stimulation of the sympathetic nervous system by norepinephrine. [9]

Let me note again that these benefits are for sedentary and active users. I believe green tea is cheap and natural. It is one of the best supplements to add to your daily routine.


  1. Fiber


Soluble fiber (such as guar gum or psyllium) taken just before a meal containing high-glycemic-index or straightforward carbs will slow the entry of the carbs into the blood. That means less insulin release, less body fat and a stabilized blood glucose level.[10]

Two types of Fiber

Fiber comes in two forms: insoluble and soluble. A cheap and useful source of insoluble fiber is unprocessed wheat bran. Forms of soluble fiber include pectin, guar gum, psyllium, and oatmeal. You need both types to obtain fiber’s many benefits.

Processed foods take out water and fiber first

Fiber is key to anyone’s diet, the biggest problem with processed foods is that they lack fiber. If you aren’t consuming around five servings of food and vegetables daily as an average person, you are deficient in fiber. Soluble fiber will help prevent the entry of carbs into the blood to keep your blood pressure under control. Less insulin pushed into the system means less body fat. Insoluble fiber is usually in cereals like wheat bran or oatmeal. You do need to consume a good bit of soluble and insoluble fiber.

Fiber is essential for life

In conclusion, I cannot stress enough the importance of fiber and a few other best supplements you should make sure you are covering in your diet. Furthermore, I think what you should take away from this article is that you don’t necessarily need even the best supplements, but many can make your life easier, save you time and promote faster strength and mass gains. None of these supplements is a magic fix to lousy training habits or diet. Try intermittent fasting or the best workout I know, the 3-week diet.

What is DM? | Diabetes Mellitus & Type 3 Diabetes | Diet Guide

diabetic friendly cheat meal what is dm

“As of 2015, an estimated 415 million people had diabetes worldwide, with type 2 DM making up about 90% of the cases. This represents 8.3% of the adult population, with equal rates in both women and men.” [IDF]

So what is dm?

The Definition of DM is:

“DM or Diabetes Mellitus is a group of metabolic disorders that relate to high blood sugar levels over a prolonged period. Symptoms of high blood sugar are frequent urination, constant thirst and a heavier appetite. If you do not treat diabetes with diet and exercise you could cause complications ranging from ketoacidosis to cardiovascular disease or death. There’s a multitude of research and studies on the topic of DM. At ASCVS we suggest you first follow the guidelines of the ADA (American Diabetes Association)” [Diabetic Association]

Once you’ve become more informed on the nuances of DM, we suggest you follow a diet friendly for diabetics and a cardio-heavy fitness program that is low impact. Why low-impact? Generally, people who are insulin sensitive should focus on their bodies circulation. When you are training heavily for extended periods of time you also decrease your glycogen level tremendously, which in hand can cause you to need to refuel with carbohydrates. I suggest training no longer than 30 minutes at a time and no more than 2 times a day. It would be best suited to separate a 30-minute cardio session in the morning and a 30 minute weighted session in the afternoon. In the end, just being in the gym will benefit you greatly so do not stress too much of how long you are actually exercising in comparison to someone undiagnosed.

Let’s go over the three main types of diabetes mellitus.


Type 1: is due to the pancreas failing to produce enough insulin. Insulin-dependent diabetes mellitus or IDDM we generally found in younger people.

In fact, the actual cause of type 1 diabetes is unknown, despite what you may find on the internet. Is diabetes hereditary from grandparents? Not in every case but some studies have shown a correlation (which isn’t causation). Specifically, the HLA-DQA1, HLA-DQB1, and HLA-DRB1 genes have been identified as possible factors in pancreatic failure. The HLA sequences are responsible for making proteins that your body needs for homeostasis.

Type 2: the prolonged insulin resistance causes Adult-onset diabetes. NIDDM is produced by cells not responding to insulin appropriately. The primary causes of NIDDM are excessive body weight and living a sedentary lifestyle with no exercise.

Completely. Avoidable.

As a nation, we’re leading in patriotism and diabetes, it’s rather unfortunate. You’ll find yourself spending hundreds of dollars on supplies to accommodate an illness that is caused by an avoidable unhealthy lifestyle. Here at ASCVS, we promote a multitude of fitness programmes that require the least amount of investment, all they do require is time. ASCVS even offers a free fasting program because we care about your health!


Type 3: Gestational diabetes affects women who do not have a history of diabetes develop high blood sugar levels during pregnancy.

Many women who are pregnant discover they are diagnosed with type 3 gestational DM. This is completely avoidable, a symptom of your body’s placental hormones produce too much blood sugar. Resolve it within a few months with a healthy lifestyle.


The Other Type 3


Alzheimer’s disease or AD has effects to cell loss and abundant neurofibrillary tangles. Most importantly it affects energy metabolism which can affect glucose absorption in the brain.


“Currently, there is a rapid growth in the literature pointing toward insulin deficiency and insulin resistance as mediators of AD-type neurodegeneration, but this surge of new information is riddled with conflicting and unresolved concepts regarding the potential contributions of type 2 diabetes mellitus (T2DM), metabolic syndrome, and obesity to AD pathogenesis.” [source]

Theirs four features to AD that relate to diabetes:


The Big Diabetes Lie Review

  1. T2DM causes brain insulin resistance, oxidative stress, and mental impairment.
  2. Adverse changes to brain insulin and IGF signals represent early and progressive issues related to the AD.
  3. EBD or Experimental Brain Diabetes produced by the intracerebral administration is similar to the AD.
  4. To treat EBD, we use insulin sensitizer agents which are the same drugs used to treat T2DM.


What you can conclude from these points is Type 3 Diabetes is essentially Alzheimer’s related blood glucose disorders that affect the brain. Also, research in both fields will aid in the treatment of DM 1, 2 and AD. What you can do for yourself is follow a healthy diet and stay active even in your older years. We can’t avoid all illness but doing your best to prevent this unfortunate disease means living a healthier lifestyle. Be sure to frequently check in with your primary care provider as well.