Our 12 Step Approach to Weight Loss - GHDiet
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Our 12 Step Approach to Weight Loss

Exercise is King, nutrition is Queen, put them together and you’ve got a kingdom.
– Jack LaLanne

Our functional medicine approach to weight loss is a personalized model that empowers you to achieve the highest expression of health by working in collaboration with our medical staff to address the underlying causes of your weight gain. The primary drivers of weight gain are the daily interactions among your genetics, environment, and lifestyle choices. Functional Medicine addresses the underlying causes of your weight issues and equips our staff to help you manage this complex, interconnected web, step by step.

Functional Medicine Diet

Remember, it’s never too late to make changes for the better when it comes to your health!


Go on a detoxification diet to prime your body for optimal and quick weight loss, remove toxins, reduce inflammation, identify food sensitivities, and heal your gut.


Take a DNA Test to discover the right carb:protein:fat ratio for your genetics, methylation issues with b-vitamins, and how your body responds to exercise.


Hormones play a bigger role in maintaining one’s health than people realize. In fact, relatively healthy individuals who follow an optimal diet and supplementation plan may still suffer from hormonal imbalance symptoms such as weight gain, fatigue, mood disorders, low libido, and insomnia.

Thyroid & Adrenal

Check thyroid and adrenal levels because they affect metabolism, emotions, stress levels, and thinking. The primary role of your adrenal glands is to produce and regulate the stress hormone cortisol. Too much stress for too long damages your adrenals by forcing them to make excessive amounts of cortisol day after day. Eventually, the adrenals tire out, and when this happens, cortisol levels drop below normal. When the adrenals are fatigued, they slow down the thyroid, a butterfly-shaped gland in the center of your neck that regulates metabolism. A slower metabolism can result in weight gain.


Focus on eating whole, unprocessed foods such as vegetables, fruits, protein, and legumes that are rich in vitamins, minerals, antioxidants, anti-inflammatory compounds, fiber and essential fatty acids. Eat plant based unrefined fats, like extra virgin olive oil, coconut oil, and raw nuts and seeds. Drink half your weight in clean water.


After the age of 35, if you are not supplementing you are depleting! Replenish with professional quality supplements to maximize your health, heal trauma, and feel great. If you have a chronic condition or autoimmune disease, take a micronutrient test to see if you are deficient in key vitamins, minerals, and amino acids that prevent you from losing weight. Address issues with therapeutic and targeted doses. Include Vitamin D3/K2, magnesium, calcium, B vitamins, Omega 3 fatty acids, and CoQ10 for general wellness; a broad-spectrum digestive enzyme before meals to maximize nutrient absorption; a probiotic to “reseed” healthy gut bacteria essential for digestive health and a strong immune system; and Glutamine and zinc to help repair and heal your gut lining and keep your immune system strong.


Make small deliberate changes and plan out your meals for the week to insure success. Decide on making one healthy change a week to allow yourself time to adapt. Make a menu, shop, and prepare enough meals to get thru a busy week. Always have healthy snacks on hand to prevent from getting over hungry and losing control. Plan for eating during travel and special occasions. Know your weak moments (emotions or family occasions) and develop a strategy to get through those moments.

Portion Control

Use Meal Replacement Shakes to control portion size, and get sufficient protein and nutrients for optimal nutrition even on the busiest, most stressful days. Keep it simple and have a go-to proven solution to stay on track and not be hungry.

Stress Management

Practice stress reduction techniques every day: yoga, mediation, walk, read, listen to music. Keep a journal. Unplug at least 30 minutes before bed. Address your emotional traumas all the way back to childhood. The greater the number of childhood exposures to trauma, the greater your risk for obesity, physical inactivity, depressed mood, and suicide attempts.


Move more and exercise daily (but don’t over do it) even for 10-20 minutes a day. Exercise is essential in order to sleep better, digest food better, balance blood sugar, relieve stress, rid your body of toxins, and balance hormones. Just get moving, period. Find activities that you enjoy and do them daily- walk, bike, swim, dance, or play tennis. Use it as an excuse to get “me” time. Enlist a friend or join a group. Incorporate strength training and balance exercises to optimize your health benefits.


Get good night’s sleep. Researchers have found connections between sleep and weight gain, diabetes, depression, heart disease, high blood pressure, poor memory, and even shortened lifespan. According to a study published earlier this year by the American Psychological Association, sleep has been proven to be the single most important factor in predicting longevity.


Use technology to help you be accountable and keep track of your progress and accomplishments. Keep a food journal to increase awareness about what you are eating when. Use a fitness tracker to keep a log of your workouts. Use social networks to find a group to make it more fun. Measure inches lost.