Become A Health Coach Certification Pillar 1: …...• 7 evidence-ased ways to balance blood sugar.b • Today we’ll cover the first 3 ways to balance your blood sugar. • Next

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Become A Health CoachCertification

Pillar 1: Nutrition, Health & WellnessWeek 2



7 Ways To Balance Your Blood Sugar



Learning Objectives:

• 7 evidence-based ways to balance blood sugar.

• Today we’ll cover the first 3 ways to balance your blood sugar.

• Next week we will continue with the final 4 ways to balance blood sugar.

• And then we’ll tie everything together for you in a handy checklist that will make iteasy for you to retain what you’ve learned.



Drink More Water

• Last week, we shared that water is one of the body’s 6 key nutrients.

• The human body is 55% - 60% water.



FACTOID!• Did you know that water is the second most popular beverage in the U.S. after soft drinks?!

• This is a freaky stat, since soda is a major health hazard.

• It takes people on the blood sugar roller coaster, resulting in obesity, stoke, and other heartproblems.

• Good news is these dangers can be avoided if people choose to drink water, which doesn’thave negative side effects.

• So make water your number one drink of choice.



Water is important because it:• Keeps the fluid balance of the body• Carries nutrients to our cells• Aids digestion by forming stomach secretions• Flushes bodily waste• Keeps kidneys healthy• Keeps moisture-rich organs (our eyes, skin, mouth and nose) functioning well• Fights fatigue and gives you extra energy• Helps clear skin• Prevents muscle cramps• Regulates body temperature and metabolism• Plays a crucial role in disease prevention• Reduces inflammation• Promotes cartilage health• Slows the signs of aging



How much water should you drink?

• Like all topics in nutrition, this is fairly controversial, with experts who will say lotsof contradictory amounts.

• In Essential Nutrition, we cut through the confusion by focusing on the “waterwisdom” that is promoted by the most number of health authorities and is in linewith on our dietary paradigms.



Essential Nutrition Water Recommendations:• Drink between 64 ounces and 67% of your body weight to be fully hydrated.

• For example, if your body weight is 150 pounds then you need to drink anywhere between 64 ounces and 100 ounces (percentage x body weight or 0.67 x 150) of water per day.

• The amount you’ll drink depends on: How much water you were drinking before this Your level of activity How much caffeine or alcohol you drink each day (both are dehydrating) The temperature where you live



Essential Nutrition Water Recommendations:• You can tell that you’re drinking enough water when:

Urine is on the light side (if the urine is dark and scant, you’re not drinking enough, sodrink more ;-))

Urine is abundant You have to empty your bladder about every two or three hours (if you’re going

constantly, you could be drinking too much water)

• That said, when you first start to increase water consumption, you WILL be in the bathroommore often than you’re used to, but that will only last a few days and then the body willadjust.

• To help you drink more water, and to help your clients drink more water, we’ve created our“How-To” Water Guide.



Let’s walk you through that now.



FYI

• We’re sharing a TON of information with you in this lesson, but rest assured that we are going to tie it all together for you in Pillar 2 and show you how to share this information with clients when we train you in delivering the 90-Day Total Transformation health coaching program.



Recap!• You learned that water is the healthiest beverage choice available and why

• You discovered the Essential Nutrition recommendation of how much water to drink

• You discovered the “How To” Water Guide that gives you and your clients practical, simple and actionable tips to bring more water into their diets.



7 Ways To Balance Blood Sugar• #2: Evaluate the best protein source for you and for your clients and add to every meal (or

every other meal)



Evaluating your protein sources is important:• Remember – “perfect” diets are created by balancing, sourcing and timing

MACRONUTRIENTS

• Right now we’re focusing on the macronutrient PROTEIN so we can help you understand what kind and how much protein is best

• This part of discovering the perfect diet for you- one that gives you energy, reduces cravings, and keeps you at the weight you want.



Last week, we covered what protein is and all the benefits it proves for the body.

In this lesson, we want to share what happens when you have too little protein or too much protein.



Too Little Protein• Crazy-pants sugar cravings (this is SUCH a great tip for clients who have sugar cravings –

adding more protein throughout is a very easy fix and your client will think you’re a genius)

• Fatigue or feeling “weak”

• Hair loss or change in hair color or texture

• Feeling spacey, jittery, ungrounded or unfocused

• Belly bloating (in severe protein deficiency)



Too Much Protein:• Constipation

• Less efficient kidney function (there’s a lot of pressure on the kidneys to filter toxins and wastes from excess proteins)

• Bad breath (and sometimes body odor)

• Weight gain

• Feeling tight or stiff or tense

• Sweet cravings to lighten the tightness

• Body can become too acidic and leach calcium from bones to alkalize



Acid/Alkaline Balance• Is a dietary theory that suggest that the more acid the body, the more likely the body is to

experience disease, from cancer to osteoporosis.

• You can google this theory and check it out, but the bottom line as far as what to eat to be more alkaline and less acid is the same as one of the principles in “Essential Nutrition”, count chemicals not calories.

• When you do that the whole body will naturally be in a more alkaline state.



How do you figure out which type of protein is best for you so you can:

Cure sugar cravings

Have tons of energy

Be in peak health



There are 3 ways to evaluate the type of protein you and your clients might need:

1. The 4-Day Energy Experiment

2. Blood Type Theory

3. Metabolic Type Theory



The 4-Day Experiment• Your body is the most powerful research lab that you have free, all day access to!

• Use it to determine: Which protein has your energy go up instead of down? Which has you feeling lighter or heavier? Build intuition about nutrition – explore how your body feels when you do or don’t

eat certain kinds of protein.

• This is a simple 4 day experiment – simple, no cost, can do it anywhere (at home, at work when out to eat)



The 4-Day ExperimentDay One: • Breakfast – No protein• Lunch – Animal or plant protein• Dinner – No protein

Day Two• Breakfast – Animal or plant protein• Lunch – No protein• Dinner – Animal or plant protein



The 4-Day ExperimentDay Three: • Breakfast – Animal protein• Lunch – Animal protein• Dinner- Animal protein

Day Two• Breakfast - Plant protein• Lunch - Plant protein• Dinner - Plant protein



Blood Type Theory• Based on Dr. Peter D’Adamo’s “Blood Type Diet”, which posits that the best proteins for your body can be

determined by your blood type.

• As with everything in nutrition, there are experts who say this is true and there are experts who say it isn’t.

• One of the dietary paradigms of BHC is that diets are not useful as dogma, but they ARE useful as references, and that there might be a nugget of wisdom in each diet that’s out there.

• That said, you may have a client who responds to the Blood Type theory and finds it helpful to determine her best source of protein

• So here’s a quick cheat sheet to help you understand which blood type goes with which protein…



Blood Type Cheat SheetBlood Type O• Oldest blood type• Universal blood type• Does best with animal protein, especially red meat• Avoiding wheat and most grains is recommended

Blood Type A• Next blood type to evolve• Does best eating vegan or vegetarian• Avoiding meat and dairy is recommended



Blood Type Cheat SheetBlood Type B• Next blood type to evolve after A• B is an omnivore and can eat meat and grains• Avoiding chicken is recommended

Blood Type AB:• Newest blood type• Can eat meat and grains in moderation



Metabolic Type Theory

• The theory behind metabolic type is that the foods you eat can accelerate your metabolism IF those foods are best for your specific metabolic type



Hang with me here!

You’re doing great and I promise we’ll pull all this information together so it makes sense for you.



Metabolic Type Theory• Some research shows hat just as you’re born with a specific blood or body type, you’re also born with a

specific metabolic type.

• This means the same foods that keep you looking trim and beautiful could make someone else gain weight and look puffy or tired.

• That’s in line with a BAHC dietary paradigm, which is “What’s healthy for one person might not be healthy for YOU”

• So think of Metabolic Type as just another tool in your toolkit that could be helpful in discovering the best protein for you and for your clients.

• Here’s a Metabolic Cheat Sheet, and a link to Dr. Oz’s free Metabolic quiz that you can take (and send your clients to) to determine your Metabolic type.



Metabolic Type A • If you’re a Type A you love salty food, such as potato chips and are prone to anxiety.

• What you probably don’t’ realize is that frequent bouts of anxiety may actually be caused by your body’s reaction to eating salty or fatty foods.

• As a type A, you also have a strong appetite, experience fatigue often, are talkative, and possess an outgoing personality.

• What To Eat You burn proteins more efficiently than carbs, so focus on high-quality proteins and

fats and eat a lower amount of carbs.



Metabolic Type B • If you’re a Type B, you have a strong penchant for sweets – candy, ice cream, cookies, cake,

you name it

• You body is actually crying out for healthy carbs, but you’re craving sugar instead.

• As a Type B, you also possess a relatively weak appetite, are sensitive, driven, organized, sometimes stressed, have a caffeine dependency, and may also struggle with your weight.



Metabolic Type B What To Eat

• You do best on a low- fat, relatively low-protein diet that includes mainly good carbs, plenty of fruits and vegetables, and whole grains.

• Be aware that you need low-protein as opposed to no-protein. Choose low-purine proteins that are light and lean: white meat poultry, white fish, such as cod or flounder, and plant based proteins including lentils and chickpeas.

• Eat low-fat forms of dairy such as cheese, yogurt and milk.

• To reduce your dependency on caffeine, substitute green tea for coffee.



Metabolic Type C• If you’re a Type C you are unable to determine whether you’re a Type A or Type B and like

both sweet and salty food equally.

• Type C’s are mixed types who have fluctuating appetites, can experience fatigue, anxiety and nervousness, may suffer aches and pains, and have little trouble wit weight control

• What To Eat

You can metabolize proteins, carbs and fats equally, so meals can be 1/3 protein, 1/3 carbs and 1/3 fats (all high-quality of course)



Recap!• Discovering the right kind of protein for you and your clients is a key part of discovering your

Perfect Diet

• Discovering the right kind of protein for you and your clients is a PROCESS and a JOURNEY –the trial and error is actually an important part of the process, because it helps develop deeper and deeper body awareness for you and your clients.

• There are 3 tools that can help you discover optimal protein sources: Personal Experimentation Blood Type Theory Metabolic Type Theory



Additional Helpful Materials• A simple guide for vegetarians and vegans who want to make sure they are getting optimal

protein intake

• A cheat sheet of highest quality meat, poultry and fish sources.



Great Job!

In next week’s video, we’ll continue with more ways to balance blood sugar.

In the next video, we’ll start to pull all the teachings together into a simple Master Checklist that you can use for easy

reference.



For now, leave us a comment below and let us know –what’s resonating with you most from this video?

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Become A Health Coach Certification Pillar 1: …...• 7 evidence-ased ways to balance blood sugar.b • Today we’ll cover the first 3 ways to balance your blood sugar. • Next