How to lose flabby skin (when you've lost a bunch of weight)

This article is difficult to write: the answer seems super simple and it took me years to discover these things, but I don’t have much personal experience with some of them.

We will cover:

  • Gotu Kola

  • Powdered Greens

  • Zinc

  • Juicing

  • Collagen

  • Healthy diet

The basic idea is to make the skin as healthy as possible.

Gotu Kola…

…is a herb that I heard about in a podcast with guest Charles Poliquin. The basic idea is that you either:

  • Take this herb '“religiously” in pill form for at least 6 months

  • or have it blended into a cream by a pharmacist and take it topically for at least 3 months

Then: Boom! The results show almost over night. Apparently it helps tighten and tone areas where the skin had stretched (before you lost weight).

But I’ve never tested it: I do know a couple people that are taking it right now, but I am still waiting to see the results and hear their report.

Pill form:

Powdered form, for those wishing to get it made into a cream:

Powdered Greens

I have the privilege of knowing many people who have taken Powdered greens for many years. All of them have very healthy skin and I theorize that the copious amounts of vitamins and minerals in the Powdered Greens has kept their skin healthy and toned.

Fair warning: powdered greens taste best in a berry blend.

I think it takes years to work, but it could work sooner for people who take it “religiously” (as Charles said about the Gotu Kola).

Zinc

There’s scientific evidence (good evidence) that getting enough zinc can prevent stretch marks.

Some people say that topical zinc can even reverse them: but I won’t know for sure until I know some people who have tried this.

Juicing

Basically similar to powdered greens, only better: powdered greens aren’t as fresh as juiced veggies and fruit: fresh foods have more enzyme activity and that’s where the skin-healing benefits come from.

I’ve had the pleasure of knowing enough people who have lost 100 pounds or more, and I can say that the people who did it juicing were happier with their skin after losing the weight.

Collagen

Might help with this, a little, over a very long period of time.

Healthy Diet

The people that eat the most salads have the healthiest skin. Period.

Hope this helps! Let me know if you are going to try any of these things, and how it’s working for you!

Cheers!

-Dale

ps-just a reminder that I don’t have a ton of experience with the Gotu Kola: while it may be very useful, I look forward to hearing from YOU about your experience with it. it’s a big investment but I hear that it’s totally worth it.

How much should we sweat when we exercise?

The basic idea is:

  • the more we sweat, the better the workout

But is it true?

most of the research suggests perspiring in response to heat or exercise—whether you sweat a little or a lot—doesn’t mean much about your health.

-source (time.com)

“Sweat is not a gauge of how hard you are working,”

-Jenny Scott, Education Advisor for the National Academy of Sports Medicine

-Source (bestlifeonline.com)

Some sweat trivia:

  • Gyms keep the temperature low because gyms don’t want people to sweat on everything.

Why we sweat when we exercise:

  • To cool down, because when we burn calories, most of that energy is released as heat

  • The more calories we burn, the more heat we produce

  • …but…

  • Not everyone sweats that much, even when they work very hard

  • …and…

  • Not every type of exercise will get you sweaty

The Bottom Line:

There are three ways to gauge how hard you are working (sweating is different for everyone so it’s not on the list):

  1. The RPE method (the one I use most often with my clients)

  2. The Heart Rate Method (I use this one as often as possible, even though it’s clearly the best, some people find it irritating)

  3. Heavy breathing

When we’re breathing heavy, we’re burning fat. Period. 84% of fat is converted to carbon dioxide and exhaled from the lungs.

For maximum fat burning, focus on getting out of breath, i guarantee you will be very happy in your very hard workouts (with your results).

Cheers!

How much protein should we eat?

There’s a bunch of schools of thought.

  • The FDA

  • From Bodybuilding

  • My thoughts

Others:

  • Vegan & Vegetarian

  • The Keto Diet

Let’s get started:

Quick summary of the entire article:

  • The recommendations range (a lot)

  • You need to do math to calculate your requirements

  • You don’t need to do math if you follow my eating plan

  • I recommend that everyone shoots for 1 pound of meat per day (spread over 5 meals) which sounds like a lot, but it’s optimal for most people.

From years of working with thousands of people, I’ve found that people:

  • Feel their best

  • Look how they wan

  • Achieve their fitness goals

When they get (at least) 1 pound of meat per day.

Here we go:

By the numbers:

The FDA..

…recommends an average of 50g (grams) of protein per person, per day. That’s about .6 pounds of chicken to eat (per day).

More specifically:

The RDA for women is 46 grams daily; men need 56 grams of protein daily.

-source

Even more specifically: the World Health Organization recommended allowance for reference protein is 0.75 g/kg per day for both sexes.

As a 200lb man, that’s 68g of protein per day for me (about .8 pounds of chicken breast, per day).

Bodybuilding (and other athletes):

The academy of Nutrition and Dietetics reports that 1.4 to 1.8 grams of protein per kilogram (of body weight) is required to build muscle mass.

In other words, I am required to eat about 145 grams of protein per day to build muscle.

That’s about 1.5 pounds of chicken breast, per day.

Most bodybuilding references encourage more protein: about 1.2g to 2g of protein per pound of lean body weight. For me, that’s between 223g and 372g of protein per day (between 2 1/4 & 3 3/4 pounds of chicken breast, per day).

Bodybuilding.com recommends I eat 246g protein every day (or about 2.5lbs of chicken breast).

Vegans and Vegetarians

Protein recommendations vary wildly here: some vegans are on extra low protein diets, some follow the FDA guidelines.

What’s most important to note about veganism and vegetarianism is that:

  • Most vegans and vegetarians plan to get their protein from food

  • Some vegans who exercise supplement with (vegan) protein powder

  • Getting enough protein as a vegan requires planning, weighing and measuring foods

The Keto Diet

A good range to aim for is 0.7–0.9 grams of protein per pound of body weight

-Source

For me, that’s about 140g to 180g of protein per day. (1.5 to 1.8 pounds of chicken breast, approximately).

What i would need to eat, if i was:

  • Following the FDA: 56g of protein per day

  • Bodybuilding: between 145g and 372g of protein, per day

  • Vegan: 56g +

  • Keto: ~160g