Turn up the heat philip goglia pdf free download

Goglia] on Amazon. Turn Up the Heat By Dr. Philip L. Click Download or Read Online button to get turn up the heat book now. This site is like a library, Use search box in the widget to get ebook that you want. Goglia pdf free turn up the heat with g garvin free download turn up the heat with g garvin pdf book turn up the heat with g garvin download ebook turn up the heat with g garvin pdf ebook turn up the heat with g garvin Page 3. Pheromone products are powerful tools to attract the women you really want.

Goglia, Turn Up the Heat turn up the heat Degrees percent metabolic efficiency is the optimum metabolic functionality we strive for, let PFC help you achive this level of functionality. What Is Your Metabolic Temperature? This team is for people following the Turn Up the Heat program by Dr. Philip Goglia. The fats in foods are much needed nutrients that provide us with energy, strengthen cell membranes, and support nerve and hormone function in the body.

A certain amount of body fat is necessary for survival. While there is a healthy and unhealthy percentage of body fat for each individual, based upon frame size, in general, men should have between 15 percent and 17 percent body fat and women should have between 18 percent and 22 percent. Many people also avoid eating a lot of protein because they are afraid of fat.

Since adequate protein intake is the foundation of a strong immune system, they are also lowering their resistance to disease and potentially causing a severe decay in their future health. How you utilize fats and carbohydrates has little to do with which one digests quicker. If you have a dual metabolism, you will be able to utilize fats, proteins, and carbohydrates with equal ease.

Digestion is not the issue; the issue is what happens after digestion. A calorie is a heat-energy unit that the body uses either as an energy source or to repair tissue. Each person has a particular daily caloric requirement, based upon the minimum amount of calories that his or her body needs to function properly. If your body does not have enough calories to adequately fuel and repair itself, it will be forced to cannibalize its own muscle tissue for energy, gradually increasing your fat-to-leanmuscle ratio.

Most people have an adversarial relationship to food. They see calories as the enemy that has created their unwanted body fat. Fat has become the thing they fear—it has reduced their self-esteem and made them feel self-conscious and undesirable. The idea of increasing caloric intake to lose weight not only goes against what they have been told, it is also downright frightening to them.

Eric was eating only 1, calories a day—two meals and three pieces of fruit. Yet he was unable to lose any weight.

When I started him on Stage One of his food program, a 2,calorie nutritional plan designed for his metabolic type, he was scared to death. If I eat all this, I will gain weight, not lose it. Be coach-able. This was a huge step of trust on his part because years of evening news, television talk shows, magazines, and books had sent a message that he was fat because he was eating too much. When he got off the scale, he was ecstatic. Since then Eric has continued to lose scale weight.

Over a tenmonth period, he has gone from pounds to Most important, he has lost considerable body fat and gained several pounds of lean muscle. He started off with 38 percent body fat and dropped to If I break this dramatic physique change down according to weight, it looks like this: Eric began his food program with He ended up with This means that he lost While his scale weight change was only 32 pounds, he experienced a total body conversion of Proper food programming is not about caloric restriction, but about consistent, healthy caloric management.

In my experience, people are exercising more than they ever have. There have never been more gym enrollments; more clubs for running, walking, or mall walking; more people participating in things like yoga or Pilates; more classes for spinning, aerobics, or stair stepping. But exercise is not the key to weight management. If it were, then those of us who are consistently exercising would not be overweight. And it is not the amount of exercise that a person does that changes his or her physique—a physical workout merely breaks down muscle tissue, creating the potential for physique change.

The key to changing the physique is proper nutrition—the foods a person eats to repair that broken-down muscle tissue. In the long run, exercise without proper nutritional support for your metabolic type often does more harm than good, creating a wasting effect on the body. I often ask new clients to stop exercising for a week or so to give their food program time to repair the long-term damage to their tissues.

I have also observed that many of them are exercising a great deal. The same is true for men: 76 to 78 percent were eating fewer calories and 60 to 62 percent were increasing their physical activity. Yet obesity is still on the rise. Because she wanted to be slender and willowy, she decided to severely drop her caloric intake, to cut most of the protein from her diet, and to increase her exercise regimen to two and a half to three hours per day.

When she came to me for nutritional counseling, I increased her protein intake to a point that would properly nourish her but would not add an excessive amount of muscle to her frame, and I reduced her exercise regimen to about an hour per day. I explained to her that she simply could not exercise for three hours a day unless she wanted to eat like a bodybuilder—and look like one.

Even though Ted weighed only pounds, he decided that he wanted to get rid of the fat around his waist. To accomplish this, he severely decreased his caloric intake and increased his exercise levels. He, too, began exercising about two hours a day, taking spinning, aerobic, and yoga classes, and lifting weights. But instead of getting rid of his fat, Ted found that his body began wasting muscle tissue and hoarding fat.

After assessing his nutritional needs, I increased his daily caloric intake and decreased his exercise level. Part of the problem is our steadfast belief in the power of science to always provide us with the correct answers. With diabetes on the rise a 33 percent increase over the last decade alone , it is clear that people are not receiving accurate information about how to manage carbohydrates in their food plan.

First, you must realize that inherited characteristics do not give us the whole picture. Environmental factors have fully as much to do with how our bodies utilize nutrients, store fats, and lose weight as does our genetic heritage.

While it is true that metabolic types do have strong genetic associations, no one should ever believe that just because Mom, Dad, and Sis are overweight, he or she, too, is doomed to a life of obesity. One recent study in the American Journal of Clinical Nutrition involved a group of women ages 38 to 60 who were fed a diet composed of 40 to 45 percent fat.

The study found that over a six-year period, some of the women gained from 7. Others did not gain so much weight. What this study claimed to have discovered was that some women have a genetic predisposition to become overweight or obese. While this study is correct in stating that not all metabolisms are created equal, it did not take into consideration that there are three distinct metabolic types and three different ways of fueling those types.

Studies also do not take into account all-important lifestyle issues, such as activity levels or current eating patterns. What kinds of foods were they eating to begin with—and how much?

The Fat Cell Theory To understand this theory, it is necessary to see how fat cells develop within the body. We are all born with a certain number of fat cells. The number of cells we have multiplies during the growing years and levels off as we approach adulthood. Statistically, a nonobese person has about 25 billion to 30 billion fat cells; a moderately obese person has approximately 60 billion to billion; and a seriously obese person has close to billion fat cells.

This study implies that even when an obese person loses weight, he or she is doomed to gain it all back. My experiences working over the long term with hundreds of obese clients simply do not bear out this theory. Whether or not my clients have been able to keep off the lost weight has everything to do with environmental factors and lifestyle choices, such as how closely they stick to the food and exercise programs tailored to their metabolic types.

There are many, many other processes in the body connected to weight gain. I myself was pounds overweight as a child and an adolescent—the years when my fat cells were most rapidly developing. But for more than three decades I have eaten and worked out according to my metabolic type, and I have no trouble at all maintaining my weight—albeit as a bodybuilder, I weigh more than the average man my height.

In spite of that, my ratio of fat to lean muscle is 10 percent and has been for years. The result is often adult-onset diabetes Type 2 and unwanted weight gain. The 33 percent increase in diabetes over the last ten years is certainly proof that we do not all process carbohydrates equally well. With the proliferation of fast food, junk food, low-fat foods, and vegetarian diets that derive much of their protein from dairy more hidden sugars , the amount of carbohydrates in the American diet has risen drastically.

Many nutritional aids such as the U. Seventy-four percent of the population, roughly three out of every four individuals, simply cannot metabolically utilize a diet of more than 25 percent total carbohydrate. It is no surprise that diabetes is on the rise.

Clearly, one can see that this is a result of eating too much of the wrong types of foods—not too much food. The Setpoint Theory The setpoint theory states that each of us has an ideal weight range that is determined by genetic factors. The idea of a setpoint comes up each time I work with my clients. Weight management is as much about quality of life as it is about how much one weighs and how thin one looks.

So, do I feel that everyone has an ideal weight, a setpoint their body should settle into once they are properly nutritionally fueled? In a sense, yes, but clinically that weight should be based more on body composition, height, and frame than on genetic factors. Each person requires a certain minimum amount of muscle in order to maintain proper posture.

When I see a person with unusually poor posture, I can guarantee that when I measure their ratio of body fat to lean muscle, their fat percentage will be much higher than it should be. Eventually, a person reaches a point of diminishing returns where it not only takes longer to lose the weight each time he diets, but his body fat keeps rising every time he gains back the weight. The fact that most contemporary diets are low in calories contributes to this cycle because people lose muscle mass and gain body fat on such stringent food programs.

I have found that it is not only the frequency of dieting that causes people to experience a cooling of their metabolisms and an increase in body fat, but also their metabolic type and how well their chosen diet meets their nutritional needs.

The individuals whose bodies suffer the most from dieting are those who not only diet frequently, but who try a wide variety of approaches. The woman who does a fasting diet one month, a grapefruit diet six months later, a high-fat diet the next time, then a low-fat, high-carbohydrate diet the next time is a lot worse off than someone who just goes to Weight Watchers whenever she wants to drop 10 pounds. Some diets will do more harm to your body than others, depending upon the needs of your metabolic type.

One of the problems with the concept of weight cycling is that it causes people to just give up after a while. It might take some people a bit longer than others—depending upon factors such as age and how much abuse their bodies have had to endure. When a person eats correctly with the best proportions for his metabolism, the body will no longer have to hoard fat to adapt to strange diet regimens.

That is because those last 10 pounds are the fat that your body is hoarding to protect itself against what it perceives as nutritional inconsistency and trauma. But if a person who believes this chooses a low-calorie food program and starts to exercise, he will only waste muscle tissue, hoard fat, and will ultimately injure himself.

Exercise only utilizes calories as energy and creates the potential for greater muscularity by breaking down muscle tissue. Since proper nutrition is needed to repair that muscle tissue, exercising like crazy on a food program that is inadequate for your nutritional needs will do more harm than good.

One of my clients told me about the drop-out rate in her gym. Eventually, they get so discouraged you never see them again. Nutrition is of critical importance because it stabilizes proper caloric intake, preserves and builds muscle mass, increases metabolic rate, and controls appetite. An increased metabolic rate or metabolic temperature is determined by the amount of muscle tissue you repair and develop. The crux of the matter, as we have seen, is that people usually do not keep off the weight they lose on such programs because they are not designed for either their metabolic type or for long-term maintenance.

The average man and woman judges the value of weight-loss programs according to how much weight they or their friends have lost on that regimen. If you are obese or overweight, losing pounds is a good thing. But my question to you is, what else have you lost? Have you also lost muscle mass? While you were on this diet for months, did you lose your emotional balance? Were you irritable and shorttempered? Did your relationships at home and in the workplace suffer? In my experience, the criteria by which you should choose a weight loss or weight-management program must be broader than just how much weight you will lose.

To increase your chances of success over the long run, you should ask yourself the following questions. Since there are three metabolic types with very different nutritional needs and nutrient-metabolizing abilities, you should never pick a dietary program that does not address your innate capacities.

You will feel tired, lethargic, and on edge because you are not ingesting enough of your primary energy source, carbohydrates. Even though you may appear externally thinner at the end of a few months, you will be less healthy than when you started. As cholesterol levels elevate, you will become fatter on the inside. As your health decays, your performance levels will deteriorate as well.

Will you lose pounds of body fat while you build lean muscle, or will you lose a percentage of what lean muscle you have, which in most cases is already lower than it should be? Most of the clients who come to me have a much higher percentage of body fat than is healthy for their gender, age, and frame size, regardless of their weight.

Her body fat percentage was Even though her scale weight indicated that she was merely overweight, her body fat made her technically obese. It was a full Because of her small frame size, she should even perhaps aim for the lower end of that recommended spectrum. Just because a person is skinny does not mean that he or she is healthy, or even lean. She can be thin and overfat simultaneously. On ultra-low-calorie diets—less than 1, calories per day—40 to 45 percent of weight loss comes from the body cannibalizing its own muscle tissue in order to produce enough glucose to operate its basic life-supporting functions.

A person may look slimmer but could end up carrying at least 30 percent body fat, making him or her technically obese, though not overweight. You do not have to look fat to be fat. Can a particular diet keep you lean, healthy, and energized for the rest of your life?

For example, if a food program is calorically restrictive, it is unlikely that you will be able to stay on it for more than a few months. The stress your body experiences when undernourished is extreme. People are unaware that the body experiences hunger as trauma.

To protect itself, it will respond by cooling your metabolism and hoarding fat. The body has numerous ways of adapting to inadequate caloric intake. Eventually weight loss will end as your metabolism becomes more adept at making do with less. When you do not ingest the correct caloric amounts and the proper proportions of the appropriate nutrients that your body needs to repair and nourish itself—according to your metabolic type—you will feel exhausted, anxious, and irritable.

Somehow you have been taught to attach value to these symptoms, seeing them as positive indications that the diet is successful. The problem with most current food programs is that they are static, not changing as your body changes.

Their caloric patterns do not shift from week to week as you incur weight loss and changes in body composition fat-tolean-muscle ratio. Eventually on these diets you will reach a weight-loss plateau because the caloric pattern you are following now supports and matches your new body weight.

Static food programs do not allow for continued weight loss. The result is disappointing, ineffective weight loss, and a decay in health that you might not even be aware of. There is a lot of confusion about how much water is enough for our daily metabolic needs. Most traditional medical doctors recommend eight 8-ounce glasses a day, regardless of whether you are a pound woman or a pound man. Another widely held rule of thumb is that you should drink half of your scale weight in ounces.

In other words, if you weigh pounds, you should drink 90 ounces of water. So, under my program, that pound woman I mentioned would drink ounces of water per day, which translates to twenty 8-ounce glasses, or about three of those 1.

I discuss the role of water in the body in greater detail later, on page Keeping these basic principles in mind, as you read through this book you will see that one of the main differences between metabolic food programming and most diets is that this program will teach readers the trade of weight management, the science behind it.

You will discover how much healthier you will be if you eat according to your own unique metabolic requirements. You will start repairing the damage that dieting has caused in your body over the years and begin creating a vitally rich and healthful future for yourself.

If I am asking you to leave behind your old ideas about nutrition and dieting, what, then, are the new guidelines? All metabolisms are not created equal. There are three different unique metabolisms. Because of this, all calories are not equal. Since calories are heat-energy units, metabolism is a function of caloric heat. It has been historically proven again and again that calorically restricted dieting does not work.

Your caloric pattern changes as your body composition changes. Your nutritional regimen must be dynamic, not static. Some of the ideas in this chapter might seem new and unfamiliar to you. But keep in mind that the old dieting rules that we have loyally followed have consistently let us down. Or to drink all that water? This book will teach you how to energize your every waking hour and develop vibrant and long-lasting health.

It will show you how to use nutrition to avoid and prevent illnesses such as diabetes which has increased 33 percent in the last decade , heart disease, and atherosclerosis.

As you discover how to satisfy your nutritional needs, you will experience the freedom of not being ruled by food cravings and the need to binge. You will learn the science of making food work for you as an ally, not as an adversary, supplying your body with the fuel it needs to perform at its highest level. Most important, you will discover how to own your food choices and experience life at your personal best. People really want to be leaner and healthier, and invest much precious time, energy, and money toward reaching that goal.

As we have seen, one of the major problems is in the accuracy of the information presented in the media—the false claims about food and exercise. Every time a person picks up a magazine, goes to the bookstore, or turns on the television, he or she is inundated with confusing, contradictory, and incomplete information. Albert Einstein once said that insanity is expecting different results from doing the same thing over and over again.

When I explain to clients the basic science behind weight loss, I always see those light bulbs click on in their heads. For example, I see clients every week who have Type 2 diabetes adult onset , or some kind of blood sugar problem in their family. They know they feel physically sick every time they overindulge in sugars, so they try to control their carbohydrate intake, which makes logical sense. For this reason, it has never occurred to them that fats, inherently found in protein, could be an effective source of energy for them.

I see other clients who are trying to eat an organic, mostly vegetarian diet who have no idea how to get enough protein into their bodies. Someone told them that animal protein was not healthy for them.

While these foods do contain some protein, they are primarily carbohydrate and, therefore, will be reduced to glucose as they are metabolized. For this reason, it is very easy for vegetarians to inadvertently waste muscle tissue. Exercise does not rebuild muscle tissue. People cannot change their weight and body composition for the better unless they supplement their exercise program with appropriate nutritional support.

In fact, in the long run, exercise without the proper nutrition often does more harm than good. There is a third concern associated with this undereatingoverexercising syndrome: How long can a person sustain a lowcalorie diet and an intense workout schedule?

What happens when the exercise and diet fads fail to deliver on their promises to help us achieve a superior quality of life and level of health? Instead of achieving lasting results on the diet programs we so arduously follow, we usually end up weakening our immune systems, cooling our metabolisms, and feeling like failures as we helplessly watch our weight yo-yo up and down over the years.

We experience severe frustration and discouragement because we ultimately feel as if we can successfully manage every aspect of our lives but our own body weight. Finally, we simply give up and spend the last decades of our lives being overweight, struggling with obesity-related degenerative illnesses such as high cholesterol, hypertension, heart disease, and Type 1 or Type 2 diabetes.

We become complacent, accepting that things are never going to change for us. It comes from learning to keep ourselves properly fueled by eating and exercising appropriately for our metabolic type. The next leanest is turkey or chicken white meat is leaner than dark meat. Red meats have a variety of fat content. The fattier beef choices are porterhouse, rib-eye, and T-bone. If you are choosing ground beef, be aware that it always has a relatively high-fat content. If you want a leaner ground, mix in some turkey breast.

Protein substitutes. People do not realize that many of the foods that they believe are adequate protein substitutes are primarily utilized by the body as carbohydrate because they are starch based. These include foods such as soy or whey products, nuts, legumes, foods processed from bulgur such as Garden Burgers , or combination foods eaten together, such as rice and legumes.

Another category of food commonly used as a protein substitute is the group of foods that include dairy products. Another important consideration is that nearly all adults have an inherent inability to utilize dairy products and are, therefore, lactose intolerant. There are two basic types of dietary fat, saturated and unsaturated.

Saturated fats, which are solid at room temperature, are found in all types of animal proteins and dairy. Unsaturated fats, which are liquid at room temperature, are found in nut and vegetable oils. Salmon is a good example. At present, our culture has become obsessed with the concept of fats. A great deal of misinformation exists about them that has actually caused us to gain weight, not lose it. Carbohydrate The body uses carbohydrate as an energy source by converting it to sugar.

There are three basic different types of carbohydrates. Vegetables have a fairly low caloric value but help to promote digestion. They can be broken down into two further categories—single ingredient and multi-ingredient. Single-ingredient carbohydrate includes foods such as white and brown rice, oatmeal, potatoes, yams, and corn. Multi-ingredient carbohydrate includes breads, cakes, pasta, crackers, and cookies. Although multi-ingredient carbohydrates are more convenient food choices, since so many of them are prepackaged, it is always better to choose a single-ingredient carbohydrate, even though they may require more preparation time.

Foods with yeast, such as many types of bread, should be avoided because yeast is one of the most infectious bacteria in existence and promotes many types of illnesses. The third type of carbohydrate, the simple-sugar carbohydrate, includes any carbohydrate that contains simple sugars such as fructose or sucrose. This category also includes singleingredient and multi-ingredient foods.

Fruit is an example of a singleingredient simple-sugar carbohydrate, and candy is an example of a multi-ingredient simple-sugar carbohydrate. All three types are evenly distributed across gender lines. This metabolism should ideally eat a diet consisting of 50 percent protein, 25 percent fat, and 25 percent carbohydrate.