Lose Weight By Flipping A Coin: Try This Weight Loss Life Hack Now – by Rene Von Gunten, NTP

Mike CarragherAge Management, belly fat, Dr. Carragher, Hormone Optimization, René von Gunten, The Body Well, weight gainLeave a Comment

One of the most daunting things about trying to lose weight or gain muscle is that it’s a longterm commitment.

If you want to have and keep a new kind of body, you have to live a new kind of life. After all, the way you were living before didn’t get you the body you wanted. That means your dedication will need to be ongoing and long lasting. Since losing weight and gaining muscle often involves giving up the level of carbohydrates and sugar you’re used to, as well as making new decisions about other types of food, it can be a big shift in your daily life.

That can be an overwhelming thought for people just starting their journey to a better and healthier body. Life is stressful enough without adding healthy eating to the list of things you’ve got to be constantly responsible for.

To make things worse, when you do set out on your journey and mess up, you can experience feelings of guilt and shame that make you want to give up all together.

What can you do to make the whole process easier? Easy: flip a coin.

The Coin Toss Solution

The Coin Toss Solution is based on a simple premise: many people find they’re more successful at meeting their health goals (and escaping the struggle) if they take them day-by-day.

Here’s how it works:  first thing in the morning, flip a coin.

There are two sides of a coin, obviously. The side it lands on determines whether or not you’re going to eat clean that day or if deviation is okay.

Heads means: deviation from your nutrition plan is okay. So if your coin lands on heads, it means that if you mess up or eat something out of the framework you’d like to be working in, it’s not a big deal.

The tails side of the coin means: it’s going to be a clean eating day. Eat what you’ve mapped out for yourself.

You might be asking: But doesn’t that mean I’ll be eating poorly 50% of the time?

What I’ve found in my practice is that patients who use the Coin Toss Solution begin to eat healthier and healthier. A coin toss might seem small, but remember, when you do it first thing in the morning, you’re aiming your first thoughts of the day toward your health goals.

But you’re thinking about it for that day, not beyond it. When you get heads – a day when you can deviate from the mapped out diet – you know the next day you’ll be starting over again. So you can let go of guilt. The decision was taken out of your hands for the day by chance. And when you get tails (or an “eat clean” day), you’re more likely to meet your nutrition goals successfully, because the next day there’s a chance you might be able to cheat without guilt.

The Coin Toss Solution will help you if you’re struggling, but don’t leave optimal health up to chance. Call The Body Well today!

Rene von Gunten, Nutritional Therapy Practitioner, is a member of the Age Management Team at The Body Well.  To schedule an Age Management/Hormonal Evaluation, please call (323) 874-9355 or email info@thebodywellusa.com today.

About René von Gunten:René von Gunten, NTP CPT, aka “The Swiss Nutritioneer,” is certified by the National Academy of Sports Medicine and the Nutritional Therapy Association. He holds a diploma in Balancing Nutritional Science from the Westbrook University and is a graduate of the renowned mentorship program in functional medicine by Dr. Daniel Kalish. He is a Nutritional Therapy Practitioner and Holistic Nutritionist practicing at The Body Well.


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Will Taking Testosterone Make My Testicles Shrink?

Mike CarragherAge Management, Bioidentical Hormone Replacement Therapy, Dr. Carragher, HCG, Hormone Optimization, Hormone Replacement Therapy, Testosterone, The Body Well, UncategorizedLeave a Comment

A common question from my male patients when I recommend testosterone therapy is, “Is this going to make my balls shrink?”

Understandably, that’s not something that they want.

Let me cut to the chase here. The short answer to the question is: yes, it can.

The longer, more accurate answer is: not always, and there are ways to offset this side effect.

First, let me explain why testicular shrinkage can happen when testosterone is administered.

The way that testosterone is normally produced in the body is via a process initiated by the pituitary gland in the brain. The pituitary gland utilizes a hormone (called luteinizing hormone or LH) which sends a signal to “turn on” testosterone production in your testicles, and, accordingly, your testicles start making testosterone, which goes into your bloodstream. When your body senses that there’s enough testosterone in your blood, it sends a signal back to the brain, which slows production.

It’s a system that works remarkably well in healthy young guys. But as you age, your testosterone levels (as well as many other hormone levels) decrease.

One of the ways I increase testosterone in men is by giving them a cream they rub on their body, or by giving an injection. The medication is administered, testosterone is absorbed into the bloodstream, and, just like in the feedback loop described above, this sends a signal to the brain to stop stimulating testosterone production in the testicles.

Since your testicles are the size they are in part because they’re actively producing testosterone, shutting down the production of the hormone can lead to them becoming smaller.

This doesn’t always happen, but it can. The shrinking is generally not permanent, and it’s not dangerous, either.

If this is a worry for a patient, instead of prescribing a cream or injection, I’ll recommend a medication that mimics the luteinizing hormone from the pituitary gland. These medications, called LH analogues, stimulate your testicles to get your body to produce more of your body’s own testosterone. And when that happens, your testicles don’t shrink, because they’re working. The most common of these medication is human chorionic gonadotropin (hCG).

LH analogues are a good option for men up to a certain age. At some point in your aging process however, many of the cells you need to produce the testosterone will have naturally atrophied, so it doesn’t matter if you try to stimulate them. That means eventually testosterone itself will need to be administered. In these cases, I’ll still prescribe LH analogues in conjunction with the testosterone as a sort of assistant against testicular shrinkage.

Don’t shrink away from good health. To look and feel your best as you age, call The Body Well today at (323) 874-9355 and schedule an hormone evaluation. Or email us at info@thebodywellusa.com

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4 Things Your Doctor Doesn’t Know About Hormone Replacement Therapy

Mike CarragherAge Management, BHRT, Bioidentical Hormone Replacement Therapy, Dr. Carragher, Hormone Optimization, Hormone Replacement Therapy, The Body WellLeave a Comment

I’m an Age Management & Hormone Optimization specialist physician who regularly recommends Bio-identical Hormone Replacement Therapy (BHRT), which means that in addition to the standard training of medical school, residency, and board certification (which most doctors go through), I’ve had years of additional training, education and advanced certification in this specialized field of medicine.

As a result, I can tell you there is a severe lack of knowledge and an overabundance of misconceptions about Age Management Medicine and hormone replacement therapy – not just by patients, but most most physicians themselves (even many endocrinologists)!  It’s really quite shocking. 

Here are four of the most important things your doctor may not know about this field:

1. Age Management Medicine isn’t a “fringe” field of medicine or a luxury service.

Instead, Age Management Medicine & Hormone Replacement Therapy is preventative medicine.

To feel and look your best as you age, you need a doctor who understands the complexity and fine details of the aging process and the many systems involved, particularly the endocrine (hormonal) system. 

Unfortunately, many non-specialized doctors simply aren’t equipped to offer the best level of care in Age Management. Why? Because there are volumes and volumes of peer-reviewed research studies about hormones and aging, and almost none of it is taught in medical school.  Even though the research I base my recommendations on is available in mainstream medical journals (The New England Journal of Medicine, Journal of the American Medical Association, Journal of Endocrinology, etc.), there’s simply too much information to take on if you’re not a specialist.  So your primary doctor is simply not up to date or thoroughly knowledgeable.  Often their conceptions – or more often – misconceptions come from the same sources you get yours: popular magazines, news headlines, etc.

On top of that, mainstream medicine is largely reactionary – it waits for something to go wrong, and then it fixes it. Age Management is preventative medicine (as well as reactionary).  In other words, it seeks to keep you in a state of optimal health so that there’s nothing to fix.  BHRT is the best treatment we currently have for maintaining quality of life and decreasing degeneration of your body as you age; it can relieve the signs and symptoms of, and prevent many of the diseases that come with, aging.

2. Men and women with higher levels of hormones have better health outcomes.

Patients with higher levels of testosterone, thyroid, DHEA, estrogen, progesterone, and other key hormones feel and look better and have lower incidence of virtually every chronic disease of aging.  Most doctors rarely even check hormone levels…they just think it’s fine that your hormone levels may be falling (“You’re just getting old”). Or even worse, if they do, they often check the wrong form of the hormone or don’t know how to interpret the results.  Despite the fact that they may be looking at the wrong form of the hormone altogether, they’ll likely just look to see if you’re in the “normal” lab range. But what they don’t realize is that if you’re higher than “normal for your age” for certain hormones (some hormones are optimal at lower levels), you’ll be healthier, feel more energetic and robust, and be less likely to get sick down the road.

Which leads me to my next point:

3. Normal is not enough.

Many of my patients have told me in their initial appointment that their primary care physician checked their testosterone or their thyroid or some other hormone and said the levels were normal. This is supposed to be a sign of health.  But this is based on misconceptions of what normal lab ranges demonstrate.   All that “normal” means is that the hormone level matches a sampling of the general population. Of course, the general population of the United States doesn’t have healthy hormone levels. In fact, as a culture many hormone levels have become increasingly out of whack over time. See for instance, the drastic decrease in testosterone levels in recent years.

In other words, “normal”doesn’t necessarily mean “healthy.”

But it’s even more complicated than that. Why? That brings us to my fourth and final point:

4. Standard hormone lab results don’t give a full picture, even if your hormone levels are high.

In order for a hormone to work, it has to attach to a receptor on the surface of your cell. As a result of this receptor-hormone interaction, changes inside the cell are initiated. These lead to more energy and strength, lower body fat, and more.  Simply put, the hormone has to attach to a receptor to be turned on and go to work.

Often, as we age, these receptors become resistant to hormones, and as a result, we need more and more of a hormone for the reactions to take place.  Which means your doctor can measure your hormone levels and see that they’re high – even at optimal numbers, not just “normal”ones -but if your receptors are resistant, you’re still not able to utilize the hormones!

As you can see, Age Management and Hormone Replacement is more than just a numbers game or simply giving you hormones to make you build muscles or increase your sex drive. It’s a complex interweaving of different factors and considerations that requires a doctor have the right education and perspective. And know the research!  Just like you wouldn’t go to your Primary Care Physician to have a tooth pulled or for heart surgery, you shouldn’t go to your Primary Care Physician for Hormone Optimization.  Not only will they not be best able to take care of you, their lack of knowledge may be causing you harm down the road. 

Aging is a complex process, and hormones are a key part of it. To look and feel your best as you age, optimize your hormones,  call The Body Well today at (323) 874-9355 and schedule an hormone evaluation. Or email us at info@thebodywellusa.com

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Everyone Has Food Sensitivities: Here’s A Free Way To Check For Yours!

Mike CarragherAge Management, fatigue, inflammation, René von Gunten, The Body WellLeave a Comment

Whether you know it or not, you have food sensitivities. How can I be so sure? Well, because almost everybody has some kind of food sensitivity: foods that don’t resonate with your body, that cause some sort of stress on your system. This stress can show up as fatigue, brain fog, itchiness, bloating, lack of clarity, and more.

The prevalence of food sensitivities has to do with many factors, and there are plenty of theories about why they’re so common. One major culprit is the level of other everyday stressors we face: work stress, environmental stress, poor quality water, lack of sleep and more. Introduce a food that your body is not in tune with and your already-stressed immune system is going to be pushed over the edge. In other words, food sensitivities may be more noticeable than ever because people have reached (or are nearly at) their peak stress thresholds on a daily basis.

Because of this, you obviously want to avoid foods that are introducing yet another disruption to your health. The problem is, it’s not always easy to figure what foods are causing your issues.

Many people try to uncover food sensitivities with lab testing. There’s the skin scratch test (where a skin sample is exposed to different food substances), as well as blood tests with various different approaches to interpreting the data. These tests can be costly, and yield contradictory results. Because most tests don’t offer a systemic picture but instead only measure the sensitivity of a branch of your immune system, you may end up with extremely limited information after you’ve shelled out a lot of money. This is why a lot of patients come in for the first time with conflicting tests results and lots of confusion.

An Easy and Free Way To Check for Food Sensitivities

The way to discover your food sensitivities is relatively easy, and best of all, it’s not going to cost you any extra money.

First, eliminate what I call The Big Seven: the seven most common foods that people are sensitive to. Dairy, gluten, soy, eggs, peanuts, corn, sugar. Cut them out for 14 days. It’s just 14 days. You can do it!

After 14 days, reintroduce the foods one by one. Take the first food you want to test and eat a large serving of it for your first meal in the morning. Start with a food you’ve been craving. For instance, if you cut out dairy and you really miss cheese, start with cheese. On the first meal of the first day, eat cheese — only cheese, and a good portion of it — in the morning.

Wait 2 hours before eating anything else. In that time, pay attention to your body. Are you feeling fine? Are you feeling tired? Experiencing lack of clarity? Feeling itchy? You’ll learn pretty quickly whether or not your body has a strong reaction to the food you reintroduced.

If you don’t have any reaction, or if you do have a reaction but it’s mild, keep reintroducing the food over the course of the day. The rest of the day, eat a bit of your selected food with every meal. (Keeping with our example, make sure there’s cheese on all your meals.) The next day pay attention to how you feel. Feeling good? Or are you feeling tired, puffy, bloated, and so on?

If you don’t show any negative reaction, you can reintroduce another food right away.

If you do show a reaction, allow yourself to chill out for a day, then reintroduce.

The great news is you can do this with any food. Simply cut it out of your diet for 14 days, then follow the instructions above.

Pretty simple! And instead of a lot of extra money, all you need is a little patience and awareness.

Rene von Gunten, Nutritional Therapy Practitioner, is a member of the Age Management Team at The Body Well.  To schedule an Age Management Evaluation, please call (323) 874-9355 or email info@thebodywellusa.com today.

About René von Gunten:

René von Gunten, NTP CPT, aka “The Swiss Nutritioneer,” is certified by the National Academy of Sports Medicine and the Nutritional Therapy Association. He holds a diploma in Balancing Nutritional Science from the Westbrook University and is a graduate of the renowned mentorship program in functional medicine by Dr. Daniel Kalish. He is a Nutritional Therapy Practitioner and Holistic Nutritionist practicing at The Body Well.

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The First Step To A Woman’s Health: Being Heard – A Guest Post By Dr. Jill Stocker

Mike CarragherAge Management, Dr. Stocker, Dr.jill, Hormone Optimization, The Body WellLeave a Comment

When women come in for their first appointment with me, they often start off by saying, “I just don’t feel like myself!” or, “I look in the mirror, and I don’t recognize the person looking back at me.” They tell me they’ve lost their enthusiasm and motivation, that life just doesn’t feel the same. The wonder where the version of themselves they once knew went.

As an Age Management practitioner, I know that these are indicative of real health issues, but many of these women have previously seen non-specialist doctors who have told them it’s all in their heads. The professional opinion they received was basically just, “get over it,” or “it’s part of getting older.”  Oftentimes these women are then given anti-depressant medications for their symptoms, which in turn can make a lot of their symptoms worse. What they really needed was to simply be heard.

I was taught something very valuable in my medical training: the patient will tell you what’s wrong with her, it’s your job to listen. Unfortunately, most physicians tend to interrupt before a woman can truly tell her story. The average amount of time she’s listened to before being interrupted is eight seconds.

So what’s the first thing I say when a woman comes in saying she doesn’t feel like herself?

“You’ve come to the right place.”

I know that for women “I don’t feel good” and “I don’t feel sexy” are health issues. As we grow older, we face new mental, physical, and spiritual challenges. Often these challenges show up in ways that are hard to describe. Being out of alignment with your best self is not something to be taken lightly, so having a practitioner validate your feeling of being “off” can be transformative. It’s no surprise that simply saying “I hear you, let’s work through this together,” brings an audible sigh of relief!

What happens next is a totally individualized process, different for each woman.

Of course I look at medical records and what they’ve written on the forms they filled out when they come to the office. But just as important: What they say, in their own words, which means I ask them to tell me their story.

The path for a woman rediscovering the best self begins with someone who will listen to and continues on with being asked the right questions.

I ask simple but key questions that you can ask yourself as you’re reading this blog. What makes you happy? What do you enjoy doing during your day? When’s the last time you really felt like yourself? What are your ambitions and dreams? It’s telling that so many women have a hard time answering these questions. And it presents a challenge: If you can’t even verbalize what you want, how do you move toward it?

Of course, there are prescriptions to fill and actions to take to improve your health, but that comes after some real investigation into you. If I give women hormones, sure, it will make them horny and lose weight, but it won’t fix everything, because there really is so much more to a person’s health than their physical ailments. Being familiar with and encouraging different treatment modalities such as meditation, inner spiritual work, and more is essential to treating the person as a whole.

That’s why finding the right doctor is key: A doctor who helps you grow and age in a healthy way will be attuned to your feelings and thoughts as much as your symptoms, to help you achieve the best version of you possible.

If you’re looking for an Age Management practitioner who is ready and able to listen, contact Dr. Jill Stocker at The Body Well today: email drjill@thebodywellusa.com or call (323) 874-9355 today.

Dr. Jill Stocker completed her undergraduate degree in Molecular and Cellular Biology at the University of Arizona and proceeded to medical school at Kirksville College of Osteopathic Medicine in Missouri. She then completed her training and residency in Michigan, becoming Board Certified in Family Medicine, with advanced certification in Age Management Medicine.
To schedule an evaluation or consultation with Dr. Stocker, email her directly at drjill@thebodywellusa.com or call (323) 874-9355.

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Human Growth Hormone Without The Pain: No Needles And A Cheaper Price Tag!

Mike CarragherHGH, Hormone Optimization, Human Growth Hormone, The Body Well, UncategorizedLeave a Comment


Human Growth Hormone: Believe the Hype

Human Growth Hormone (HGH) has been celebrated by many as the holy grail of hormones, because it’s the most overarching in its benefits.  HGH has been shown to increase lean muscle mass, decrease body fat, stimulate collagen production and increase skin thickness, improve bone strength, and more. And it’s still gaining in popularity, as talk of its use continues by high-profile celebrities, athletes, the Beverly Hills crowd, and others who covet it to maintain youth, beauty, and a higher quality of life and health. My practice is next to Beverly Hills, so I hear about it on supermarket lines, at the gym, and at cocktail parties.

This is a rare instance where I’ll tell you to believe the hype: The bottom line is, HGH works. And I know first-hand, because I prescribe it in my practice.

In my experience, it’s one of the safest medications on the market. Especially at the low doses needed to obtain benefit from it. At these dosages, it has very few side effects. In my nearly 15 years of prescribing it, I’ve never had a patient who’s experienced more than a mild side effect that couldn’t be eliminated with a simple change of dosage.

Until now, the main obstacle to more people having access to HGH has been price. HGH is expensive by most people’s standards. Complicated patent laws surrounding it mixed with the demand for it drive the price up to anywhere between $800 and $1700 a month, depending on dosage. As a result, there’s a whole industry of ineffective and/or unsafe HGH replacements and boosters as well as black-market HGH, all of which I advise you to steer clear of.

Human Growth Hormone Secretagogues: A more affordable alternative

But there is good news: pharmaceutical-grade growth hormone secretagogues.

A secretagogue is a substance that stimulates the body to secrete, or release, another substance; in this case, it’s the stimulation of the pituitary gland in the brain to secrete HGH. Sermorelin, GHRP-2, and GHRP-6 are the names of the most popular human growth hormone secretagogues. These are the main ones I use in my practice – either alone or in combination – depending on certain patient needs and criteria. Growth hormone secretagogues are about half the price of HGH per month. Still not cheap, but when you tally up the savings, it can be thousands of dollars every year. Not bad.

And I don’t just use these with patients who can’t afford HGH. In cases when a patient has developed a tolerance to prescribed HGH, an alternative is necessary. When taken over long periods of time, the receptors that respond to and distribute HGH throughout the body can become too accustomed to the dose. Sermorelin, GHRP-2, GHRP-6, or a blend of them can be an answer for a person whose HGH receptors have been blunted.

No Needles Needed!

Another perk: Both directly administered HGH and secretagogues are injectable, but there’s a new option with the secretagogues: A dissolvable sublingual (under the tongue) rapid-dissolve tablet. The injections are extremely easy and painless, but for those who are afraid of needles, you can get the same benefits without the daily pricking, and it’s easier to travel with, which is a consideration for those who travel frequently.

The Right Option for You

These alternatives aren’t for everybody, however. As we age, the pituitary gland stops producing optimal amounts of HGH. And no matter how much the gland is stimulated, it just won’t secrete enough to have an effect. In these cases, direct injections of HGH are called for.

Now not all secretagogues are for all people. GHRP-6, for example, can have the side effect of increasing appetite. If a patient has a goal of losing weight, I avoid giving them GHRP-6. On the other hand, if someone wants to gain lean muscle mass, then GHRP-6 is great.  It’s also important to remember that HGH, like most hormones, works in conjunction with other key hormones (testosterone, DHEA, thyroid, etc.) to get the best results.  It’s not a singular solution for most people, but should be used only after a complete hormonal evaluation has been done.

The bottom line is, there’s a solution for most people dedicated enough to their health, optimizing their HGH levels, and enjoying its benefits. You don’t need to live in Beverly Hills anymore. Don’t let cost keep you away. Take the first step and see an Age Management practitioner for an evaluation.

To schedule an evaluation, or for more information on optimizing your HGH or other key hormone levels, call (323) 874-9355 or email info@thebodywellusa.com. We care for patients from all over the world, so you don’t need to be living in Los Angeles or Beverly Hills for us to help.

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It’s Not Just Testosterone: Men and Hormones

Mike CarragherDr. Carragher, Hormone Optimization, Testosterone, The Body WellLeave a Comment

When guys think of hormone replacement therapy, they immediately think of testosterone.

Not only is testosterone the most commonly prescribed hormone for men, it’s also the one we most associate with men in general.

We frequently see articles in pop health magazines about low testosterone and man-o-pause.” Low-T clinics have popped up in strip malls across the country (there’s a multitude in Los Angeles alone). And let’s not forget the bro-science experts out there, pontificating about T levels at the gym.

Overall, it’s created a simplistic picture of men and their hormones. The truth is, while optimized testosterone is an essential component of any man’s well-being, it’s only one of many hormones that need to be considered in healthy aging.

When men reach their late 20s and early 30s, the hormones we like to be high – our fat-burning and energy-producing hormones – typically start to decline; and other hormones – the ones we like to keep lower — like cortisol and insulin — start to increase to the point where they’re overwhelming the body.

Three hormones, other than testosterone, that are key:

Thyroid, Dehydroepiandrosterone (DHEA), and Human Growth Hormone (HGH).

You want these hormones optimized! When they’re not, you’ll experience symptoms that may be familiar to you if you are, or know, a man over 30: Fatigue, fat gain (especially around the midsection), loss of muscle mass, lack of mental clarity, and more.

When I was interviewed by Los Angeles-based celebrity health guru Suzanne Somers, Suzanne described her hormonally out-of-alignment husband as being like the family cat: He’d take a nap after breakfast, take another nap in the afternoon, take a nap before dinner and then nap again after dinner. Once his key hormones were balanced, he got his life back, so to speak. She told me it was like wilting tulips that had water poured on them and sprung back to life!

Because many symptoms of Thyroid, DHEA, and HGH deficiency mirror the symptoms of low testosterone symptoms, men often seek testosterone (and doctors often prescribe it), but it doesn’t fundamentally change their quality of life, or it only partially changes things.

At The Body Well in Los Angeles, we understand the interplay between your key hormones, including how certain hormones affect others and which ones work together in healthy synergy. We test for levels of all key hormones. We do comprehensive blood testing, and we consider diet, exercise, and lifestyle factors such as stress and sleep. We know that hormonal replacement is a highly specialized field that doesn’t come from a single solution like testosterone, no matter what that guy at the gym told you the other day.

To optimize your testosterone, HGH, and other key hormone levels, come in for an evaluation: 

Email info@thebodywellusa.com or call (323) 874-9355.  

We care for patients from all over the world, so you do not need to be living in Los Angeles or Beverly Hills for us to help.

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4 Last Stretch Life Hacks: How To Achieve The Final Phase of Your Fitness Goal – A Guest Post By Dr. Jill Stocker

Mike CarragherAge Management, belly fat, Dr. Stocker, Dr.jill, Hormone Optimization, Image, The Body Well, Visceral Fat, weight gainLeave a Comment

Does this sound like you?

“I eat clean, I exercise 4 times a week, I’m doing everything I can! But…

I still have belly fat!

I’m not as toned as I want to be!

I can’t seem to gain those last few pounds of muscle!”

The last stretch of any fitness goal can be the most frustrating leg of the journey. Often, achieving it takes as much work as going the first 90% of the way! What’s worse, when you hit a wall in the progress you’re used to seeing, you can lose all motivation to keep your new routines.

Here are my 4 easy tips for getting you through that last intense phase of your fitness goal and feeling you’re at “peak awesomeness”.


Be honest with yourself.

Sounds pretty simple, but now is the time to reassess: “Am I doing the best I can?”

I’ve got to tell you, the answer is probably “no!” There’s always something else that can be done (the next three points on this list, for example!), and amping up your accountability is a great place to start.

Where are the little places you let your vision fall by the wayside in favor of comfort? Here’s a perfect example: When you’ve got a work dinner or a social event to attend, did you plan ahead? Eating before you go out can be a game changer for your figure, especially if you have lots of social functions you need to attend.

Uncover all the little slips and self-deceptions. Get honest, and get to your goal.


Lay out what your goals are and adjust.

Vision boards, journals, list apps. Get it out and in front of you in writing!

Get down in writing what you want for the week, the month, and what you want for your life.

Most successful people in life make lists and hold themselves accountable to them. Tracking is vital. That includes figuring out what your goals are before you go for them and monitoring your progress along the way.

You might find that once you start laying out your goals and what’s necessary to meet them, the goals will change!  Or it may happen along the way. If you wanted to lose twenty pounds and you’ve lost fifteen, but the last five are stubborn, then the goal has different parameters now. That means how you go about it will require different actions.


Don’t be afraid to ask for help!

When you plateau, it can be extremely frustrating. People often have a sense of failure; sometimes they will even abandon all of their goals if just one gets too challenging. At this point (let me say it again):


There are professionals who have more knowledge than you. Let them lead you through!  Often what you need help with is a missing factor that you can’t access on your own (hint hint, hormones!)

And remember: You’ve already accepted help!  Even if you just read a book or read online to learn about nutrition or exercise, you’ve accessed the wisdom of another person. So don’t shy away from doing it again. If you’re not sure how to proceed, find someone who does, and listen to them.


Make one change per week.

In the last stretch, you may need a bunch of different approaches to solve one problem. Maybe you’ve got to exercise a little more, eat a little better, sleep differently, and so on.  People can collapse under the weight of the changes they need to make. So go one step at a time.

Start with something that’s fairly easy to identify that will nevertheless yield high results. For instance, if you drink 7 cans of soda every week, eliminate soda. That’ll be a huge change for you.

You’re building a better you, so don’t think you can just jump ahead; go step-by-step.

If you need help getting honest, assessing your goals, and making the right changes for each week, contact Dr. Jill Stocker at The Body Well today: email drjill@thebodywellusa.com or call (323) 874-9355 today.

Dr. Jill Stocker completed her undergraduate degree in Molecular and Cellular Biology at the University of Arizona and proceeded to medical school at Kirksville College of Osteopathic Medicine in Missouri. She then completed her training and residency in Michigan, becoming Board Certified in Family Medicine, with advanced certification in Age Management Medicine.
To schedule an evaluation or consultation with Dr. Stocker, email her directly at drjill@thebodywellusa.com or call (323) 874-9355.
For more information on Dr. Jill and her journey, click here.

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