Simple Metabolism Boosting Advice

Hi,

I noticed in the manual you make reference to some “sample menus”. However, I’ve not been able to find these.

Is there anyway you could put together what each day’s menu would look like for the three different types of days and shopping list for the week? This would be helpful and I’m sure many people could benefit from it. I realize you are a one man shop. But that would definitely be something to put on the wish list.

Thanks!!

Hey Joel,

What do think about supplementing my diet with L-Carnitine and Creatine. Specifically loading up on Creatine on my Cheat Days?

Thank you and I can’t wait to read your response
CCC

…and the coolest thing is that we’ve all ALREADY heard this advice from our parents, right?

EAT BREAKFAST LIKE A KING, LUNCH LIKE A QUEEN, AND DINNER LIKE THEIR BABY PRINCESS

or

EAT YOUR BREAKFAST ALONE, SHARE YOUR LUNCH WITH YOUR FRIEND AND GIVE YOUR DINNER TO YOUR ENEMY

good stuff Joel

Cheers,

Yavor

nice blog Joel. I totally see this all the time. A lot of people i see at dinner are super surprised to see anyone eating a small meal instead of an elephant meal lol. I have a quick question joel. I’m very familiar with how the lepton hormone plays a role in fat loss and a big believer in a cheat day each week. But what about having a cheat meal everyday for breakfast and keeping your carbs low in the evening? Or the rest of the day for that matter lol? I believe a cheat day is much more effective but if you did have 1 cheat meal everyday would that work? Looking forward to hearing your response and keep the awesome work up buddy :)

~Travis

I have been following your and Isabel’s recommendations for 8 weeks now, and I am 14 pounds thinner, but more importantly, joint-pain free. I start each day with a hard-boiled egg and green tea in the first half hour of rising. 2 hours later, I have fruit and rye crisp with almond butter. I rise very early, and do computer work, so this helps me with my ‘routine’. That is where I think folks struggle to follow your suggestion. If you can change your eating habits, you can change the things that are associated with what you are eating. i.e. Don’t eat in your recliner, eat at the table. Don’t eat from the bag, remove the portion that you should be consuming. Don’t throw out the squash seeds, roast them. I agree with the lighter meal at the end of your day. It is my reminder that I have made good choices today, and I can make good choices tomorrow. Much of what weight management is lives between your ears. Thanks Joel!

I experienced this back in college. I stopped playing football and I wanted to lose weight, so I took this model to its limit. For a month, I ate a HUGE breakfast – basically anything I wanted – eggs, sausage, PB&J – you name it and then ate almost nothing for the rest of the day. I probably had 1500 calories or more at each breakfast. However, I also worked out and played sports a lot and by the end of the month, I had lost about 40 pounds. Now, that was a little too extreme, but it highlights the affect that Joel describes.

Since 2006 I have been consuming my tart BerryBlast smoothie every morning at 6:00 AM. It’s refreshing, goes down easy and it’s fast..It keeps me going strong until my snack at 10:00AM

2/3 cup real 100% cranberry juice
1 large scoop of vanilla protein whey
1 small handfull raw almonds
1/2 cup raw oatmeal
2/3 cup frozen blueberries or rasberries

Blend for 30 seconds Presto !!

@ ian:

I am in the same situation, I work 10 hour shifts at night from 8:45pm to 6:45 am. I have no idea how I am suppose to eat, maybe Joel will give us an idea. Please Joel!!!! Do you eat in the morning when you get home, and then go right to sleep, or wait to one or two 0’clock when you get up? That is your frist meal after sleeping 5-6 hours. I usually sleep onother hour or two from 5pm -7pm.

Joel Marion wrote:

Originally Posted By ianwell i work nightshift and i only manage to sleep for a few hours in the morning and a few in the evening before i go to work so what and when should i be eating: i normally have food when i get home from work and also before i go and then something halfway through shift
Why are you splitting up your sleep schedule?

My husband also works 12 night shifts (7 pm to 7 am) and frequently splits his sleep schedule … not on purpose, necessarily, but he wakes up after 5 or 6 hours and can’t go back to sleep. So, rather than toss and turn, he gets up and does a couple of things and then goes back to bed for another hour or 2.

I’m sure you know, Joel, that it doesn’t matter how much you eat for dinner should one’s goal be fat loss, as long as one is in a caloric deficit- you do know that, right?

Joel, so our metabolism fluctuates during the day? Do you have any scientific studies to show this?

I’ve heard this before but been afraid to give it a real try. My biggest problem is the evenings. I eat pretty good all day – only have what I pack in my lunch but when I get home I’m hungry and tired and just about anything goes. It seems once I start I can’t stop…and then my husband breaks out the ice cream or candy! I have no idea what to plan for dinner that is small and satisfying and will carry me through till bedtime – what do you have for dinner?

Breakfast – eat all yourself
Lunch – share with a friend
Dinner – give to your enemy

u need some type of carb like oatmeal to get yourself going about a half hour to an hour before spin class@ Connie:

Great post Joel! I tell my clients something very similar as well. When you think about it, it makes perfect sense!
Dan

To Cindi – re non-alcoholic vs O’Doul’s – O”Doul’s is actually 0.5% alcohol, but virtually non-alcoholic because of the extremely low content. Most of the so-called non-alcoholic beers fall into this catagory.

Hey, I’m a shift worker with varied shift hours. Just wondering if the metabolism is highest in the morning regardless of the waking sleep pattern, or is it highest after you’ve had the bulk of your sleep? This info is always great for those that have a ‘normal’ routine but I bet there are a few of us who don’t have, and it would be good if you could clarify for us please! thanks (P.S. I fully appreciate shift work causes havoc for those trying to lose fat, just hoping there is a way around this!)

Hello,
I’m pleasantly surprised to learn that I’ve been eating right since a year ago when I started eating big breakfasts with no limitations of what to eat and small if any (maybe an apple instead) dinners. I must say that my metabolism soared and I’ve lost a lot of weight! In June 2010 I was around 176 pounds. Now I’m 132! I’ve only started working out recently, so I’ve lost all that weight pretty much on my own just by eating sensibly! Great article, Joel! Thank you

Hey Joel,
I have been contacting support@joelmarion.net for two weeks now without any response. Can someone advise a phone number or a better method for obtaining support help?

Thank You!

With all due respect but I think its possible to lose fat while doing just the opposite really.

Breakfast: small in size and low glycemic
Lunch: Medium in size and not too high in carbs
Dinner: High in Carbs

I’m not saying that the approach that you guys are following is wrong or ineffective it’s just that I have tried both and have lose fat on both however I do feel more comfortable on the more carbs at night though and it seems more natural to me…

I hope I didn’t offend anyone with my comments and I must say that I’m not trying to force anyone to drop what they are doing or convince them that my ways are better I just wanted to share my opinion on the matter.

I would also like the answer to the milk question. If some cereals are allowed, what do we eat with them. I really don’t like the texture of almond milk by itself.

I am 63 years old and have heart trouble I ask my doc if I could use the X.F.L.D. and he said I could but use caution working out because of age and physical condition. Here we go…. When I started Day 1…. I weighed 307 @ 6′ 2″….On day 6…. I weighed 299…. 8 lbs.lighter and 9.5 inch loss….CAN I TELL YA??????? I AM EXCITED!!!!!!!!!!!!! Thanks Joel

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