Where does fat go when you lose weight?

When your metabolism is working efficiently, your fat is converted to carbon dioxide and water.   The only way out of your body is by exhaling and urinating. Most of it is comes out as carbon dioxide through your lungs, the rest as urine.  

Can you lose fat cells?  

Yes and Know.  The fat cells in your body are continuously dying an regenerating, maintaining roughly the same amount throughout your lifespan.

Why is it important to teach children good eating habits?

When you lose weight, they simply shrink.  You develop the amount of fat cells you will carry through adulthood as a child. Your body maintains the same amount of cells throughout your life.   This is why it it very important to teach children to develop good eating habits. Make sure you children are not sedentary and have health eating habits.

Why are you so hungry when you lose weight?

When you lose weight or your fat cells shrinks, they send out signals to be filled again. Our bodies need fat, which is why it is very difficult to lose weight.  Hormones such as leptin and estrogen are released by fat cells, telling your body to eat.

What is HIIT?

High Intensity interval training (HIIT) is the alternating of short intense periods of exercise followed by less intense periods for active recovery.  

HIIT training is commonly referred to as being a superior form of improving cardiovascular fitness and burning calories, mainly because it offers greater efficiency in a short amount of time. Considering people have busy lives, efficiency is a good selling point.  Typically, HIIT session may last 12-20 minutes.

Logically it make sense, but at the end of the day, HIIT is not any better when it comes to total calories burned in a 24 hour period.  The difference is not significant enough to warrant choosing one over the other, unless time constraints are an issue.

HIIT Mechanism

The mechanism behind HIIT is EPOC.  EPOC is the body’s use of oxygen to recover and return the to normal function.  The use of oxygen burn calories. Consequently, the greater the EPOC, the more calories your body will burn after exercise.  The higher the intensity, the greater the EPOC.

The Truth?

There is an inverse relationship between duration and intensity.  The greater the intensity, the shorter the time required to produce significant EPOC.  For example, if you ran 2 miles in 12 minutes, you will have a much greater EPOC than if you took 20 minutes.  This make sense in theory, but in the real world, things are different. With HIIT, there are diminishing returns and limitations. Typically it is not safe to participate in HIIT for more than 20-25 minutes per sessions.  Also, to prevent burning out, limit HIIT to a maximum 3 times per week. Also Studies have shown that when energy expenditure is measured after intervals and continuous bouts of exercise after 24 hours, they are about equal.  You can have a greater EPOC if HIIT lasts for 45 minutes to an hour, but there are diminishing returns.  Ultimately, if you want to burn a significant amount of calories safely, spend more time exercising during steady state cardio and weight training.  HIIT has it place if efficiency is more important to you.

In this episode we discussed the benefits of sprouted wheat, particularly in the form of bread. We also talked about gym etiquette for those that are beginners and have no idea about the expectations when taking that first step into a gym. We believe that knowledge is power and will help to give you the confidence you need to ask questions confidently in the gym. We finished with popular gym lingo and stereotypes, which should add to your arsenal when joining a gym.

Kombucha is a brand name drink which is derived from Skoby, a fermented drink that has tremendous health benefits. Skoby is rich in probiotics. Probiotics are healthy bacteria that can be used to help keep your digestive system healthy.

We also talked about how to define your midsection. We discussed three main points. You must identify your anatomy, figure out what combination of nutrition and exercise will help you improve your body composition, and avoid doing things will compromise your health.


Unlike men, women’s hormones changes frequently through the month. Hormone changes can give women a blueprint on how to train more effectively. Female hormones that have a profound effect on training are estrogen,estradiol, and progesterone. Endurance can be improved mostly when estrogen/progesterone/estradiol ratio is highest, which is after ovulation during the mid-luteal phase. Estrogen and estradiol helps to metabolize carbs, protein, and fats. However, progesterone prevents efficient utilization and has a catabolic effect. Consequently, shortly after ovulation when progesterone is high compared to estradiol and estrogen, muscle breakdown can occur. Considering these hormone changes, it is very important to consume sufficient protein to prevent muscle loss. As mentioned earlier, endurance is best improved during the mid-luteal phase, but with the risk of breaking down muscle because high progesterone. Make sure that protein intake is sufficient during this phase.