Change Wired
Episodes
Can I skip breakfast to lose fat? How you can.
23 Nov 2017
Contributed by Lukas
Yes, you can skip breakfast and do some version of intermittent fasting (basically time restricted eating). Eating in a 6–8 hour window, let’s sa...
What are the best foods for strength, vitality and fitness?
22 Nov 2017
Contributed by Lukas
You got to eat you vegetables, greens and spices: fresh and cooked, colorful, organic. Kale, spinach, Swiss chard, Broccoli, Brussels Sprouts, arugul...
Do we gain weight if we eat one meal a day? OMAD LIFESTYLE
20 Nov 2017
Contributed by Lukas
I experimented in my life a lot! Myself and with clients. I ate on classic bodybuilding mealprep schedule, 5-6 times a day. Now I eat 1-2 meals a d...
Hunger Management 101. Why. What to eat about it.
18 Nov 2017
Contributed by Lukas
You may experience hunger for 3 main reasons: Not enough calories (energy in your food) Not enough nutrition (macro and micro nutrients, your essent...
How many calories do I need to take in per day?
16 Nov 2017
Contributed by Lukas
There is no simple answer to this question for 2 reasons. One. Calories’ needs are very individual and depend on your age, gender, metabolism, hea...
High Fat Diet. Good and Bad Fats for effective weight loss.
14 Nov 2017
Contributed by Lukas
Fats takes the least amount of energy for your body to digest and absorb as energy and you need to be aware of the fact if you want to lose weight eff...
Cheat Day during dieting? Is it effective?
13 Nov 2017
Contributed by Lukas
It’s effective to boost your metabolism, decrease your hunger hormones and make dieting easier mentally and emotionally, that definitely helps with ...
Which is better for weight loss? Calories VS Portion Control.
11 Nov 2017
Contributed by Lukas
The best strategy for weight loss is changing the quality of foods you eat, meaning, the types of food you eat. This approach is proven to be the be...
What’s the best way to lose weight in a couple of weeks?
09 Nov 2017
Contributed by Lukas
In my practice, lowering your carbohydrates through elimination of all the added sugars, grains and beans, dairy products, fruits. Eating whole foo...
Diet Soda Weight Gain and Health Problems. Better Drinks.
07 Nov 2017
Contributed by Lukas
Diet soda with artificial sweeteners and a bunch of chemicals in it - no, it is not healthy, and yes, you might gain weight. Weight gain is to a bi...
What's the maximum period for the body to fully adapt on keto?
06 Nov 2017
Contributed by Lukas
It actually can take up to 6–9 months to become fully keto adapted. It really depends on many factors and how well you do keto diet, because most...
What are 5 foods that kill stomach fat fast? The truth.
04 Nov 2017
Contributed by Lukas
The best way to kill stomach fat is to stop eating processed sugar and ANY added sugars (even natural ones like honey). AND excess carbohydrates in...
Atkins VS Ketogenic diet. The difference. What's best to use.
02 Nov 2017
Contributed by Lukas
A question I got on Quora: The Atkins and ketogenic diets seem to both be very effective for weight loss. What is the difference between the two? Li...
The most googled diet of 2017. How not to do it.
31 Oct 2017
Contributed by Lukas
Ketogenic diet, keto, ketosis, high fat diet - these term are used to describe the most googled diet of 2017. It’s not a new diet. It was first men...
How does one find their perfect diet?
28 Oct 2017
Contributed by Lukas
Experiment, experiment, experiment - this is a short answer of course. But the truth is, until you give a few diets at least a 2-week trial, being re...
How uncooking your food can help you lose weight. On raw food and salads.
26 Oct 2017
Contributed by Lukas
In this episode I briefly talk about how cooking and raw food for metabolism and weight loss. Did you know that, for example, when you eat a cooked...
Why am I not losing weight like my friends on the same diet and exercise program?
24 Oct 2017
Contributed by Lukas
3 major reasons: 1) your genetics (about 20% or less) 2) your microbiome (your gut bacteria) 3) your health (hormones, metabolic health, immune sy...
3 Lessons I've learned building and keeping perfect abs
23 Oct 2017
Contributed by Lukas
A short summary for you guys, listen more for details if you want to build YOUR perfects abs but have been struggling with it for a while now. I used...
Why am I not losing weight on a high fat aka ketogenic diet?
21 Oct 2017
Contributed by Lukas
A lot of people who I work with can't succeed on a ketogenic diet aka high fat diet (weight loss), because they still eat too many carbohydrates ...
If I had to choose only a couple workouts for health/fitness/weight loss and longevity.
18 Oct 2017
Contributed by Lukas
I'd definitely choose weight/resistance training, where I’d incorporate exercises to work on our sense of balance and coordination. This kind ...
Intermittent Fasting for Fat Loss and Muscle Gains
16 Oct 2017
Contributed by Lukas
Intermittent fasting (IF) turns you into a more efficient fat burning machine, since your body has to learn how to function when food, glucose in part...
2 reasons why you MUST exercise daily.
12 Oct 2017
Contributed by Lukas
And NO!, it's not to burn calories to allow yourself more cookies without getting fat. Reason 1. Exercise is the most effective way to stimulat...
Winter cravings. How not to pack on fat for winter.
11 Oct 2017
Contributed by Lukas
Do I want to eat more when it gets colder? I do actually. Especially when it gets really cold and my body fat is low – my appetite goes a few ...
6 foods that keep me high on energy and super lean
09 Oct 2017
Contributed by Lukas
These are the foods I eat daily and make sure all of my clients eat them too regularly. If not every day, every other day. Why? Because there are es...
Can I lose weight and go back to my old ways?
08 Oct 2017
Contributed by Lukas
The question I've been asked in different ways quite a few times this week. Short answer is NO. You got into trouble, putting on weight, getti...
How do I loose weight without any special diet or exercise? (from Quora)
07 Oct 2017
Contributed by Lukas
Actually in most cases it's simple. I'm not saying it's easy, especially if you have eating disorders or unhealthy metabolism, or just...
Hunger Killing Meal Formula for Maximum Fat Loss and Metabolic Health
05 Oct 2017
Contributed by Lukas
Protein + Fats + Vegetables (Fiber) Volume + Macro/Micro Nutrients = Satiety and Health My favorite version: Salad Mix, Favorite Olive Oil Based Dr...
Best CARDIO for fat loss. Hiit VS Long Cardio. Data from Nasa.
04 Oct 2017
Contributed by Lukas
There is no question about it guys, when it comes to fat loss High Intensity Interval Training or Hiit is your best solution. You'll: burn mo...
What is "HEALTHY" food these days? Nutrition trends.
02 Oct 2017
Contributed by Lukas
Most nutritionists start to dislike the word “healthy”, because it’s a very biased word defined differently by different dietary theories. A ...
2 Foods to ditch forever for Simple Weight Loss, More Energy, More Health
30 Sep 2017
Contributed by Lukas
I ditched these foods almost completely (except for the holiday treats) when I was 13. Maybe that's why I look younger, have so much energy and v...
Why eating EXCITING healthy food is a straight road to overeating.
29 Sep 2017
Contributed by Lukas
Questions? Want me to talk about your confusions? Don't try to make your healthy eating habits too fancy and exciting! - That's how people ...
6 Meals a Day VS 1-2 Meals a Day. For Weightloss.
28 Sep 2017
Contributed by Lukas
When it comes to weight loss, getting your body into "starvation" mode (even though it does NOT happen as fast as skipping a meal) is actual...
How do I lose fat around my belly? Two reasons why you got it and what you can do about it.
27 Sep 2017
Contributed by Lukas
That's probably the number one question, the number one problem people are having troubles with - fat in the belly area. Find out what are the t...
Can I lose fat and build muscles at the same time?
26 Sep 2017
Contributed by Lukas
I got this question on Quora: "Can I lose body fat (from 19% to 15%) and gain muscle at the same time by using the calories stored in fat?"...
Why I'm not losing weight eating healthy. The danger of processed healthy foods.
24 Sep 2017
Contributed by Lukas
In this episode I'm sharing my experience, personal and with clients, talking about failure to lose weight eating 100% healthy foods. Eating &...
Calories VS Quality of Food. What's important.m4a
23 Sep 2017
Contributed by Lukas
Want to lose weight? Some say, "Count calories", some say, "Eat the right foods, calories don't matter, it's a myth". W...