Weight loss. How to lose weight right way and keep it off. 6 June 5am GMT+10
Channel: Greg Yurchenko
Date: 2020-06-06

#transformation #inspiration #success

Help yourself with number of steps to start your weight loss journey:
Substitute sugar with non harmful sweeteners:
Monk fruit, best: https://amzn.to/2WY4b4h
Erythritol, great: https://amzn.to/36lIDl9
Get yourself into partial or full ketosis with help of MCT
To induce natural production of ketones use pure MCT: https://amzn.to/2ZAkkyB
Consume at least 10 hours before sleep coffee with no milk or sugar:
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Best organic ground coffee! support local!: https://amzn.to/2LKToUs
Plunge in style: https://amzn.to/2LKToUs
First thing in the morning and just before going to sleep take 2 - 4 tablespoons of unfiltered, unpasteurized ACV for gut health:
Best apple cider vinegar: https://amzn.to/3ejOZEg
Strengthen your immune system so body can focus on its functions better: 
Cenovis Sugarless C 500mg - Chewable Vitamin C Tablets - 300 Tablets: https://amzn.to/2znVk2R
Swisse Ultiboost Vitamin D, 400 Capsules: https://amzn.to/2TFHTlN
Swisse Ultiboost Zinc+ 60 Tablets: https://amzn.to/3egQdQC
I’ve been always asked that, so here we are :-) :
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Held on bike by ram mount: https://amzn.to/2Tn1Ayi
or 
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 Yes, I lost some layers of chest and other hair by doing IPL, this what I used:
Philips Lumea Prestige IPL Hair Removal Device for Body, Face, Bikini and Underarms with SmartSkin Sensor: https://amzn.to/2ZKtt7t
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Common reasons for weight gain:
Bad food choices
Empty calories
Bad macro ratios
Poor macro combinations
Choice of hydration
Drinks with milk
Drinks with sugar/fructose (juices, soft drinks) 
Drinks with energy content (vitamin water)
Commercial electrolyte drinks (even sugar free will kill good gut bacteria)
Energy drinks
Too many meals - eating too often
Insulin = fat storage
Snacking = meals
Caloric drinks between meals = snack
Poor sleep and stress
Stress = cortisol
Cortisol = blood glucose
Cortisol = low levels of melatonin 
Low levels of melatonin = poor sleep
Poor sleep = stress
Little muscle deployment / office work
Body does not ask for energy - most of consumed energy stored
Inflammation - chronic disease
Eating too much
Eating too much of any food
Eating too much of empty food
Eating too much before sleep 
Not tracking health
Amount and quality of sleep
Stress levels
Nutrition
Activity
Mental health
Misinformation
Low Fat /fat free & Low sugar / sugar free
“This is good for you” - what does it mean?
“Superfood” - not such thing
5 veg and 2 fruit - why?
Food pyramid - outdated concept
Fortified vitamins are the same as natural ones
“Balanced diet” - what is it?
Food availability
Excuse or fact? 
Tasty vs nutritious (MSG, yeast extract) 

Diets
Vegetarian
Carnivore
Keto
Paleo
Atkins (Low carb)
There is no good diet - body is too smart for simple approach

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Where should we start?
Define goal - clear definition. Don’t say - I’d like to lose weight. Losing weight not necessary corresponds to health benefits. An extreme example boulimia
Start small - one change at the time. Goal is a staircase, your first change is a stair. You can’t skip to “get there quick”. How long took you to be where you found yourself now?
Be disciplined, watch my video on that. Many things in life are related
Celebrate success. It gives you more strengths and believe in yourself
Share your success with others.
Don’t even think of trying “quick fix” commercial options e.g. shakes, pills, meals, PTs, dietitians and general practitioners. They are designed to capitalise on your misfortunes and unlikely to wish you well. An example “Ensure shake”  
Help others with their goals, be part of a like minded community. E.g. you can’t learn a good diet and longevity in the pub. It is just pub talk. 
My transformation what it is and what it isn’t:
It is:
Achieving goals
Feeling great
Not getting sick with what is preventable
Self improvement
Helping others to achieve their dreams
Building and constantly re-shaping lifestyle
It isn’t:
Weight loss recipe 
Temporary thing
Compensation for what I wish I’d have 
It isn’t made for profit
Not a template for other’s success
Not a copycat of what someone else achieved.

I’d like to conclude today’s discussion with hope that you have enough initial information to start your own transformation. 
Do you want to know more?
Do you want to share your success or failure?
What do you want me to livestream about next time?