This is an 'appetite'-stabilising project

 

 

Healthy and Normal 'Appetite': A person naturally selects the appropriate type of calories and the right amount to ensure optimal mental and physical health.

 

Data shows that a larger percentage of Australian males over the age of 45 consume more unnecessary calories than they need. Additionally, their food choices and eating habits have been skewed over the years.

 

Repeated exposure to Australian (Western) food choices can negatively impact optimal health. As we age, the harmful effects of industrialised food become more pronounced, disrupting our natural appetite. Processed foods and excessive alcohol contribute to overconsumption and lead to health issues, including inflammation, soreness, weight gain, poor sleep, and decreased mental confidence.

 

This short project aims to help ‘restore’ the appetite to its original state, allowing men to instinctively choose the right foods and appropriate portions. Data suggests that once optimal appetite is established, it's manageable to tolerate occasional poor choices, enabling a quick return to healthier eating habits.

 

The primary objective of the 14-day project is to help achieve a state of healthy ketosis. This means that, for the most part (though not always), your body will primarily rely on stored fat as its main source of fuel for both mind and body. With this seemingly endless energy supply, your appetite will typically be LESS than you expect, and you will find yourself craving the right types of food and in appropriate amounts.

 

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Most men who consume excessive calories tick the following;

 

🩸 Higher than optimal average blood glucose

🚰 Dehydrated

🥦 Lacking dietary fibre

📺 Eat often through habit (boredom)

💓 Exercise repeatedly harder than can be tolerated (after 45 yrs+)

 

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♂️ A 14-day guided and accountable dietary project.

♂️ CGM (Continuous Glucose Monitor) accountability and clear dietary direction.

 

♂️ Establish and consolidate innate 'fitting' food behaviour.

♂️ Install uniform blood glucose, optimum gut biome balance, and fitting portions (cals).

 

♂️ Comply and acknowledge the dietary (and lifestyle) direction, all 14 days.

♂️ Forward compliance to your coach, Brad Pamp.

 

🩸 Lower average blood glucose

 

Lowering average blood glucose levels and avoiding intermittent spikes typically leads to a metabolic state of healthy ketosis. Essentially, this means you rely more on your stored fat to fuel your daily activities. When your body is using stored fat for energy, your appetite is often suppressed—you may not feel the need to eat as frequently.

 

The best way to manage your blood glucose levels is to monitor and track them in real-time. I strongly recommend using a Continuous Glucose Monitor (CGM). A CGM, in essence, gamifies the process and helps you achieve an ideal balanced zone.

 

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🚰 Maintain Optimal Hydration

 

Data shows that a significant percentage of Australian men are not actually hungry, but rather dehydrated. Further studies indicate that effective hydration strategies can suppress feelings of hunger.

 

It is essential to implement proven hydration strategies during this project. A combination of warm water, salt (such as bicarbonate of soda), and fresh citrus (like lemon) supports optimal cellular hydration.

 

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🥦 Fibre first

 

Regular dietary fibre is essential for optimal health, including maintaining a proper appetite. Data shows that a significant percentage of Australian males have poorly balanced gut microbiomes and are experiencing high levels of inflammation. An unhealthy gut can skew appetite perception, often leading to the consumption of more calories, typically of poor quality. As a result, we tend to eat more. It is important to prioritise foods that are high in dietary fibre in the project.

 

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📋 Stick to the schedule

 

If you can’t see it, you can’t eat it! If you don’t buy it, you can’t eat it.

 

Most people tend to stick to a list well. Treat the listed menu as your guide and keep track of your progress with your coach.

 

Avoid unnecessary calories from snacks during breaks, pub visits, and binge-watching mindless shows. Rather, get your hands dirty and stay busy and distracted. Most people find it difficult to focus on two things at once, with hunger hopefully taking a back seat.

 

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💓 Movement

 

Let’s be clear: regular and appropriate movement is essential for optimal health. You’ve got to move!

 

One caveat to rebooting your appetite (usually, this means consuming less food than you currently do) is to avoid excessively intense exercise. While some strenuous activity can be beneficial, it can also cause your appetite to increase significantly, which is not ideal when you’re trying to re-establish your best eating habits.

 

Please take note of my activity recommendations throughout this project.