WEEK 3
IMPROVING METABOLISM
"Improving your metabolism takes time.
It is a process to retrain your body
to work more efficiently."
HORMONES AND THEIR EFFECT ON HUNGER AND METABOLISM
GHRELIN AND LEPTIN
Hormones impact your metabolism and weight no matter your age, gender
or race. Specifically, there are three main hormones — leptin, ghrelin and
Cortisol — and two hormone-secreting glands — the thyroid and adrenal
glands — that play major roles in weight management When you are hungry,
ghrelin is released, telling the body you are hungry and need food. Until
you satisfy your body's need for nutrients, ghrelin levels remain high, so you
remain hungry When you start eating, your body's fat cells release leptin,
which tells your brain you are satisfied and no longer hungry. Research
suggests that people who are overweight have high levels of leptin, which
causes them to be leptin resistant People with leptin resistance have high
levels of circulating leptin, causing them to not feel full when they should.
People with a body fat percentage higher than normal and people who do
not get adequate sleep are also at risk for leptin resistance. When you lose
weight, you will become more sensitive to leptin and actually stop eating
when you're full.
WHAT CAN CAUSE LEPTIN RESISTANCE?
• Poor eating habits
• Lack of sleep
• Chronic stress
• Nutrient deficiencies
CORTISOL
Cortisol is the hormone released when you're stressed.There are many
different types of stress you can experience.
• Emotional stress (which is relative to the person experiencing it)
• Physical stress (being overweight, having chronic inflammation,
lack of sleep, reduced hydration)
• Chemical stress (medications, environmental toxins)
Elevated Cortisol levels may lead to;
• Visceral (abdominal) fat
• Difficulty sleeping
• Weakened muscles and bones
• Suppressed immune system
• Elevated blood pressure
• Reduced thyroid function
THYROID AND ADRENAL FUNCTION
Your thyroid and adrenal glands are imperative to metabolism. Any imbalance
to the hormones can lead to metabolic changes. Having reduced thyroid
function or adrenal fatigue may cause weight gain, sluggish metabolism, dry
skin, low energy levels, poor sleep, joint discomfort and mood fluctuations.
Having an imbalance to any of your hormones stresses your body further
So there may be times you are eating healthily and exercising yet you are
not seeing results.
THETRIAD APPROACH FOR IMPROVING METABOLISM
So, how can you rev up your metabolism and become leptin sensitive?The
best way is to increase your body's need for energy and provide nutritional
support.This allows your body to work optimally.To do this, use the triad
approach to repair, maintain and boost metabolism:
1. Eat a healthy low-glycemic-impact diet and avoid alcohol for at least 21 days
2. Exercise, including cardiovascular, strength training and flexibility
3. Supplement to provide nutrient balance and support
By following your TLS Customized Plan, you will automatically be following
this approach!
EATING
Avoid blood sugar crashes or low calorie intake (no skipping meals or
"eating like a bird!")
• Remember—TLS is not about calorie restriction! You need to
eat to lose so fuel the fire!
• Eating a low-calorie diet can be extremely detrimental for met-
abolic repair because it backfires, causing you to lose muscle
and slowing your metabolism
Replace high-GI foods with lean protein-rich foods
• Your body burns twice as many calories digesting protein as it
does carbs or fat
• Good sources of protein are lean grass-fed beef turkey fish,
chicken, tofu, eggs and low-fat dairy products
• A higher protein diet, coupled with lots of vegetables as sug-
gested in your TLS meal plan, can help boost your metabolism
and ensure your body stays in a fat-burning mode
Spice up your foods
• Spicy foods have natural chemicals that can kick your metabolism
into a higher gear
• Cooking foods with a tablespoon of chopped red or green chili
pepper can boost your metabolic rate
• The effect is probably temporary, but if you eat spicy foods often,
the benefits may add up
• For a quick boost, spice up high-fiber dishes with red pepper
flakes
Eat more frequently
• When you eat large meals with many hours in between, your
metabolism slows down between meals
• Having a small meal or snack every three to four hours keeps
your metabolism cranking, so you bum more calories over the
course of a day
• Several studies have also shown that people who snack regularly
eat less at mealtime
• You should never go more than four hours, while you're awake,
without eating!
Hydrate!
• Your body requires water to process calories
• If you are even mildly dehydrated, your metabolism may slow
down
• In one study adults who drank eight or more glasses of water
a day burned more calories than those who drank four
• To stay hydrated, drink a glass of water before every meal and
snack
• Snack on fresh fruits and vegetables, which naturally contain
water
• Some studies suggest sipping cold water throughout the day
can increase your metabolism by up to 30 percent for that day
as your body regulates its temperature and warms you up
EXERCISE
• The best way to burn additional fat is through exercise — both during
and after a workout!
• Even walking after meals will improve your metabolic rate
• Exercise can help to boost muscle, which increases your body's energy needs
See more on exercise in upcoming chapters!
WHICH SUPPLEMENTS ARE RIGHT FOR YOU?
TARGETED SUPPLEMENTATION
TLS® Weight Management Solution offers science-based supplementation
that can be customized or recommended just for you. Supplementation is
something that can be used short- or long-term, depending on your needs.
Years of unhealthy eating, lack of exercise, and attempting unhealthy diets
can all cause severe damage to your metabolism. Supporting your body
with the right nutrients through targeted supplementation can provide great
benefits and accelerate your results.
By completing your free online or paper Weight Loss Profile, you have
identified which supplements may best fit your needs. For more information
on TLS products, watch the video "Improving Metabolism" on tlsSlim.com.
TLS ACTS (Adrenal, Cortisol,Thyroid, and Stress Support formula)
Do you feel your metabolism is sluggish? Are you stressed? Long history
of dieting?
• Adrenal and Cortisol support — the body's adrenal glands nat-
urally release hormones when we are faced with stress. One
such hormone, Cortisol, has been shown to increase blood sugar
suppress the immune system and hinder proper metabolism. If
stress levels don't subside, the body can produce excess glucose,
and this will often lead to binge eating and the body's storage
of fatThis product can help your body modulate Cortisol levels.
• Thyroid support — If increased Cortisol levels are present, the
thyroid can be negatively impacted, which can lead to letharg which can affect your interest in activity or exercise.The combination
of sedentary, having less energy, and craving or eating
more makes it seemingly impossible to lose weight ACTS has a
blend of ingredients to support a healthy thyroid.
• Stress support — Stress, in any form, can affect your best
efforts to lose weight. When your body senses stress it will
remain in "flight mode" and conserve fat/energy. W h e n in
this state, it doesn't matter how well you eat or how much
you exercise, your body will fight you every step of the
way. ACTS supports the body's ability to cope with stress
and has adaptogenic properties, which means it
will adapt to your body's specific response to stress
and help to bring you back to balance.
° Ever notice how, when stressed, some people become
more anxious, others binge eat, and others become
lethargic and oversleep? An adaptogenic blend of in-
gredients will help your body restore balance. Specially
formulated with holy basil, rhodiola, and ashwaganda,TLS
ACTS helps your body deal with the impact of stress.
TLS THERMOCHROME WITH ADVANTRA Z®
Do you want an energy boost? Do you feel like your metabolism needs a kick?
• TLS Thermochrome with Advantra Z contains key ingredients that
support normal metabolic function and healthy blood sugar levels
• This product contains an energy-boosting blend of ingredi-
ents that also enhance weight loss and may help with appetite
suppression
• Formulated to alleviate occasional fatigue and promote ther-
mogenesis and lipolysis (fat breakdown)
•TLS Thermochrome with Advantra Z contains natural caffeine
ingredients (guarana seed and green tea extract)
• If you are caffeine sensitive, we recommend TLS Green Coffee
Plus Garcinia Cambogia, which is decaffeinated
TLSTONAUN® CLA (CONJUGATED LINOLEIC ACID)
Do you want to target belly fat? Do you want to promote lean muscle mass?
• Conjugated Linoleic Acid is recommended for those looking to
reduce overall body fat, including that stubborn belly fat, while
promoting lean muscle mass
• Tonalin® CLA is ideal for those who have lost weight, or are
losing weight, and want the extra support to keep it off or
reshape their body
• TLS®Tonalin CLA helps the body to metabolize carbohydrates
and fats and provides support for healthy glucose metabolism
• Enhances fat breakdown (lipolysis) within the muscle tissue and
helps preserve lean muscle
• Studies on Tonalin® CLA in the American Journal of Clinical
Nutrition reported a 9 percent decrease in body fat mass
• The effects will be amplifed with moderate exercise and con-
sistency over time
TLS CORE FAT & CARB INHIBITOR
Do you feel like you're always hungry crave carbohydrates and find it difficult
to stop eating?
• Leptin is the hormone that tells us when we are full
• One key ingredient, Lepticore, helps overcome leptin resistance,
supporting the ability of leptin to enter the brain and signal the
stomach that it is full
• The higher our body fat, the more leptin resistant we are, causing
us to overeat
• We want our bodies to be leptin sensitive, so that we can
recognize when we are full and stop eating at that point
• Chromium, another ingredient in TLS CORE Fat & Carb Inhib-
itor helps support normal blood sugar levels (healthy glucose
metabolism)
• The ingredient white kidney bean extract helps inhibit the un-
necessary absorption of carbohydrates and fats
TLS GREEN COFFEE PLUS GARCINIA CAMBOGIA
Do you want to accelerate fat burning? Do you prefer a decaffeinated fat
burning product?
• By using stored fat as a source of energy, fat burning
is accelerated, which leads to reduced BMI (height-to-
weight ratio)
• TLS Green Coffee Plus Garcinia Cambogia uses Svetol® green
coffee extract, the most clinically researched brand, proven for
healthy weight management and blood sugar control, making it
superior to competitors
• The addition of garcinia cambogia helps to reduce appetite and
keep your blood sugars stable
• All TLS products can be used together but TLS Green Cof-
fee Plus Garcinia Cambogia and TLS CLA are a great pair for
enhanced fat burning
• This product also supports cardiovascular and cognitive health
TLS NUTRITION SHAKE
Do you tend to skip meals or are looking for a quick snack?
• TLS Nutrition Shakes are a great snack or occasional meal re-
placement
• With 18 grams of protein, 10 grams of fiber, only 2 grams of
sugar and 22 essential vitamins and minerals, these tasty and
creamy shakes really satisfy your body's needs for energy
• In today's on-the-go culture, skipping meals is fairly common.
The problem is that when we skip meals, we are not giving our
body the fuel it needs to reach our weight loss goals. In an ideal
world, we would always prepare fresh meals and snacks, packed
with protein and fiber
Unfortunately, there are going to be times that you just do not have time to
prepare a meal or snack, yet you want to nourish your body This is where
TLS Nutrition Shakes really come in handy!
TLS WHEY PROTEIN SHAKE
Are you looking for an easy way to add protein in your day? Do you work
out?
• TLS Whey Protein Shakes are a great way to make sure you're
getting enough protein to support your weight loss goals
• Great uses include:
° Post workout to provide your muscles with quick- absorbing,
high-quality protein (21 g)
° Adding protein to your snack, shake or smoothie.Try adding
your own vegetables or fruits to it
• Whatever your reason is for needing additional protein,TLS
Whey Protein Shake is a great addition to help your body burn
more fat
LEPTIN RESISTANCE: Think of it like this: If your finger touches a hot stove, you want your fingertip and brain to recognize that it is hot, immediately causing you to pull your finger away. With leptin resistance, it is like your fingertip is stuck on that stove and burning the skin off; you just keep overeating because your body is resistant to leptin, the hormone that tells you to stop eating because you are full.