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Avoid Weight Gain During Isolation + Foods That Boost Your Immune System

dr. morgan nolte immunity insulin weight loss Mar 28, 2020

Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. 

Weight gain is a hormonal, not caloric problem. If you want to avoid gaining weight during isolation, learn how your lifestyle choices including stress, sleep, exercise, and nutrition all work together to influence your insulin levels. 

Insulin is your fat creation and storage hormone. If you want to stave off the weight gain during this period of social isolation, work to keep your insulin down. You'll also learn about foods that support your immune system to protect against COVID-19 symptoms. 


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Highlights From This Episode

[02:51] It’s crucial that you understand weight gain is a hormonal, not caloric problem. You gain weight when your insulin levels go up. Insulin is responsible for moving blood sugar into your cells, I call it your fat storing hormone, and if you want to lose weight or prevent weight gain, you’ve got to learn how to keep your insulin levels down. Here’s a birds-eye view of the main lifestyle factors that affect insulin. I’ll go into more detail for each later on in this video. 

[04:06] Let’s talk about the link between sleep and weight gain. Remember weight gain is a hormonal problem, and lack of sleep affects your hormones in a negative way. There are 4 main hormones I’m going to talk about in this video related to sleep, weight gain, and your immunity: cortisol, ghrelin, leptin, and human growth hormone. 

[09:26] The third thing that could cause you to gain weight during this time is a general lack of movement. So many of my clients and course members are missing their normal gym or exercise routines. Lack of everyday physical activity, especially intentional exercise means that your muscles aren’t using the energy they’re used to using, so your blood sugar and insulin levels may be higher.

[11:15] The last thing on this chart is the most important that can cause weight gain and that’s poor nutrition. I like thinking about nutrition in 3 categories. What you eat, when you eat, and how you hydrate. 

[14:30] Examples of nutrients that support your immune system.


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Resources From This Episode

>> Join Zivli

>> Freebie: Ultimate Food Guide