LIV1 HEALTH
MUSCLE = FREEDOM
WHAT CAN WE GAIN VS WHAT CAN WE LOSE.
Medical Guided
Weightloss
Welcome Message
timsala@liv1health.com 989-491-2969
Congratulations on taking a bold step toward transforming your health and longevity At LIV1, we believe that muscle is more than just a component of your physical form it's the key to unlocking a life of vitality, strength, and freedom. This eBook is designed to guide you on a journey that shifts the focus from weight loss to muscle gain, embracing the philosophy that muscle is the true driver of health and wellness.
We aim to empower you with knowledge and strategies that will redefine your approach to fitness and well-being. By prioritizing muscle development, you're not only building a stronger body but also laying the foundation for a longer, more vibrant life
What can you gain by focusing on muscle? Enhanced metabolic health, increased energy, improved mental clarity, and a fortified body resilient against the challenges of aging. Muscle is your ally in achieving the freedom to live life on your terms.
As we delve into the principles and practices that support muscle growth, remember that this journey is about more than aesthetics it's about gaining strength, confidence, and longevity. Let this eBook be your guide as you embrace a new mindset and unlock the extraordinary potential within you
Muscle is the Key to LONGEVITY
Muscle is an investment
Think of exercise as an investment in your health and longevity. Muscle is the biggest endocrine organ we have. We can lose up to 8-15% of our muscle mass per decade as we age, and this accelerates after the age of 60. If we start with a higher reserve of muscle mass, we can delay injuries, prolong our mobility, and remain active in our later years.
Essential in Disease Prevention
Building muscle is essential for preventing diseases for several reasons:
Metabolism Regulation: Muscle plays a critical role in regulating metabolism, including glucose disposal, which can aid in preventing metabolic disorders such as diabetes.
Hormone Balance: Muscle tissue secretes myokines, hormones that modulate inflammation, fat metabolism, and overall homeostasis.
Cognitive Function: There's a direct relationship between muscle health & brain health, potentially decreasing the risk of cognitive decline.
Aging and Sarcopenia Prevention: Maintaining muscle mass and strength can delay or prevent the effects of sarcopenia, an age-related loss of muscle mass and function.
Bone Health: Muscle contractions stimulate bone-building processes, enhancing bone density and preventing osteoporosis.
Why is Losing Body Fat So Important?
Disease Prevention
The rapidly increasing prevalence of obesity and obesity-related deaths is causing an ever-increasing global crisis. The global prevalence of obesity has tripled since 1975, regardless of gender, age, and nationality. Approximately 40% of Americans, that's 2 out of every 5, are living with obesity. Beyond its literal meaning of excess body weight, obesity is a serious disease associated with numerous deadly and debilitating conditions such as Diabetes, Hypertension, Heart attack, Stroke, Fatty Liver Disease, Dementia, osteoarthritis, Depression, and several cancers.
With obesity’s direct link to over 60 health conditions, making fat loss a priority is not just about vanity but also about your Healthspan creating more life to your years.
The Struggle is Real
"Move more, eat less" is a common quick answer given to those struggling to lose weight. While this is a key component, it isn’t the full solution most of the time. Obesity runs deep, and weight management isn't just about willpower. Many factors are at play within the body, including genetics and biology, which can impact how we gain, lose, and regain weight. These factors make living with obesity a unique journey for everyone and also play a role in physical health.
Goal: Improved Body Composition, not a lower number on the scale.
Improving body composition, rather than solely focusing on a lower number on the scale, is crucial for overall health and well-being. Body composition refers to the ratio of lean mass (such as muscles, bones, and organs) to fat mass in the body. By prioritizing the increase of lean muscle mass and the reduction of excess body fat, individuals can enhance their metabolism, improve strength, and boost physical performance. A healthier body composition is linked to better cardiovascular health, reduced risk of chronic diseases, and improved insulin sensitivity. Unlike scale weight, which can fluctuate due to water retention and other factors, a healthier body composition reflects genuine improvements in fitness and health Focusing on body composition rather than weight alone encourages sustainable lifestyle changes, such as regular strength training and balanced nutrition, leading to long-term benefits and a more positive body image.
InBody Scan
The InBody scan is a powerful tool for assessing and tracking body composition, providing detailed insights into muscle mass, body fat percentage, and overall health. By conducting an InBody scan every three months, individuals can monitor their progress with precision, making informed adjustments to their fitness and nutrition plans for optimal results. This regular tracking helps identify trends, set realistic goals, and maintain motivation by visualizing improvements over time. Consistent use of the InBody scan enables a tailored approach to fitness, ensuring that efforts are aligned with personal body composition goals for sustained improvement and success
Important: We are not aiming for the perfect number on the scale but an improved body composition with more muscle and less fat.
LIV1 Training App
The LIV1 training app, powered by Trainerize, delivers a high-value coaching experience designed to maximize your results in the gym. Featuring exclusive videos and tutorials personally crafted by Tim, the app provides detailed demonstrations of proper form and technique, helping you avoid injuries and optimize your workouts. With expertly curated content tailored to various fitness levels, the LIV1 app empowers you to confidently perform exercises and make the most of your gym time. Whether you're a beginner or an advanced athlete, this app serves as your personal guide to achieving faster and more effective results, ensuring you reach your fitness goals with precision and efficiency.
Important: It is vital to utilize the app and enter data as you go to provide feedback on how you are progressing so adjustments can be made to keep you on track.
MACROS
Tim will set your initial macros to be entered into your MyFitnessPal Account. This will connect to the LIV1 Training App where Tim will be able to follow your daily intake and help guide you toward your goals.
PROTEIN
Protein is an essential macronutrient that plays a critical role in improving body composition. It is the building block of muscles, tissues, and cells, supporting muscle growth and repair after exercise. Adequate protein intake can enhance muscle mass, increase strength, and boost metabolism, making it easier to maintain a healthy weight and body composition. Moreover, protein is satiating, which can help control appetite and reduce overall calorie intake. Including a variety of protein sources in your diet, such as lean meats, fish, dairy, legumes, and plant-based options, is vital for optimizing body composition and achieving fitness goals.
FATS
Fats are a crucial macronutrient that plays an essential role in improving body composition and overall health. They provide a concentrated source of energy, support cell growth, and aid in the absorption of vital fat-soluble vitamins such as A, D, E, and K. Healthy fats, particularly unsaturated fats found in foods like avocados, nuts, seeds, and olive oil, are important for hormone production, including those involved in muscle growth and metabolism. Incorporating the right balance of fats into your diet can help regulate appetite, maintain energy levels, and support a lean body composition by promoting fat loss while preserving muscle mass.
CARBS
Carbohydrates are a vital macronutrient that plays an essential role in improving body composition and overall energy levels. They are the body's primary source of fuel, providing the necessary energy for physical activities and supporting optimal brain function. Complex carbohydrates, found in whole grains, fruits, vegetables, and legumes, are especially beneficial as they release energy slowly, helping to sustain endurance during workouts and promote satiety. By replenishing glycogen stores after exercise, carbohydrates facilitate muscle recovery and growth, aiding in the development of lean muscle mass. Balancing carbohydrate intake with protein and fats is crucial for achieving a healthy body composition and supporting long-term fitness goals.
GAME PLAN
Achieving and maintaining body composition goals over the long term requires lifestyle modifications and the development of new habits. Referring to the LIV1 Foundational Strategies is crucial to your success, along with optimizing the constraints identified in your lab work.
This journey isn't going to be easy nothing truly valuable ever is. While initial weight loss can happen relatively quickly, you may feel like you've "stalled out" at some point. This is when your grit and determination will be tested. Remember your purpose and continue practicing the habits you’ve established consistently to achieve your desired body composition and improve your health and longevity.
Keep Going!
Initial 5-10% weight reduction
Protein-forward meals: 30-50g of protein per meal improves satiety & decreases snacking.
Resistance training: Lifting weights to build muscle is essential.
Sleep optimization: Improving sleep impacts recovery and hormones
Stress reduction: Cultivating tools to handle stress is crucial.
Community:
Success is found in who you surround yourself with.
Cognitive Strategies
Mindful Eating
Mindful eating is a practice that involves focusing on the present moment and being aware of your senses while eating. This approach redefines our relationship with food and yields remarkable benefits According to a study published in the Journal of Obesity, mindful eating reduces binge-eating episodes by 53%. By cultivating awareness of the sensory aspects of eating and tuning into hunger cues, mindful eating helps curb overindulgence, reduce stress-eating, and improve digestion. It also fosters a healthier body image without focusing on calorie counting or macronutrient tracking While not directly aimed at weight loss, mindful eating can aid weight management by promoting a more conscious and satisfying eating experience. This practice empowers individuals to break free from fad diets, facilitating sustainable, long-term wellness through a conscious connection with the nourishment they consume. Whether enjoyed as a social activity or a personal moment of reflection, mindful eating enhances the joy and appreciation of each meal
Raisin Exercise
The Raisin Mindful Eating technique is a short mindfulness exercise that encourages heightened awareness during meals You start by selecting a single raisin (or a small piece of food) and focus on its appearance, then explore its texture and temperature with your fingers. Take a moment to inhale its scent before slowly moving it toward your mouth Once on your tongue, concentrate on its flavor without immediately chewing. Chew slowly, noticing the changes in texture and taste, and then swallow with intention This practice helps you focus on the present moment, fostering a deeper connection with the act of eating, enhancing appreciation for food, and promoting mindful eating habits.
Food Habits
Just Ask “Why?”
The body uses signals like a "rumbly stomach" to indicate physical hunger and the need for energy, which can be easily addressed by eating However, complications arise when emotional factors, or psychological hunger, interfere. This type of hunger is driven by feelings rather than actual energy needs and can lead to snacking and overeating Boredom is a significant trigger for psychological hunger, as evidenced by increased snack sales during dull movies. To combat boredom-induced cravings, try going for a walk, changing your music, or questioning your craving Drinking a glass of water when you feel the urge to snack can help enhance mindfulness about the triggers of emotional eating and address them more effectively.
Slow Down
When you eat, it takes about 20 minutes for your body to recognize fullness Eating slowly allows your gut and brain to synchronize, helping to prevent overeating and improving digestion. Here are some strategies for a more satisfying meal:
1. Pause Method: If extending your meal is challenging, try placing your fork down between bites Using chopsticks or taking sips of water between bites can also slow your eating pace. For an additional pause, step away briefly and take three deep breaths before returning to your meal.
3.
Set a Timer: Before dinner, set a 20-minute timer on your phone. Start with a few deep breaths to center yourself and aim to stretch your meal over this period Relax and focus on enjoying the food
2. Chew Deliberately: Thorough chewing helps break down food, aiding digestion and promoting a feeling of fullness. In the first five minutes, take smaller bites and chew each bite about 20 times before swallowing
These practices can help you enjoy your meals more and improve your overall eating experience
Food Habits
Remove Distractions
Whether it’s eating a sandwich in the car or snacking on chips while watching YouTube during a lunch break, distracted eating is common A review of 24 studies published in The American Journal of Clinical Nutrition found that distracted eating leads to increased food consumption throughout the day and can result in an unhealthy relationship with food To avoid the distraction trap, apply mindful eating principles with these simple habits: turn off the TV when you finish plating your dinner, and set your phone to airplane mode when you sit down to eat
Predict the Future
Visualizing how we might feel after a meal can enhance our connection with food and help avoid negative emotions Before eating, consider asking yourself the following questions:
Will this food evoke any emotions? Why might these emotions arise?
Are you eating to satisfy hunger or to cope with an emotion/issue from your day? Will this meal feel nourishing, and if not, why?
The aim of this exercise is to increase awareness of your emotional responses to food and to better understand how emotions impact not just what we eat, but also how we eat.
Anti-Obesity Medications
If weight loss goals go beyond a 5-10% reduction, anti-obesity medications can help reduce weight by 6.2-20.9%. Medications will be selected based on your case. Two revolutionary medications available are Semaglutide (Ozempic, Wegovy) and Tirzepatide (Mounjaro) If these are unsuitable, other options may be discussed
GLP-1 Agonists
GLP1 Agonists are peptides that tell your natural GLP1 found in your stomach to work harder at dampening the food noise that can lead to overeating and overindulging. The science and evidence of GLP1s effectiveness have been around for 20+ years and with each new generation of medication the fat loss is greater with less side effects.
Semaglutide
Marketed as Ozempic for diabetes and Wegovy for weight loss, Semaglutide functions as a GLP-1 receptor agonist, enhancing insulin secretion in response to high blood sugar levels It improves glycemic control and facilitates weight loss through appetite suppression Clinical trials have demonstrated its effectiveness in significantly reducing body weight and improving cardiovascular risk factors in type 2 diabetes.
Tirzepatide
Marketed as Mounjaro, Tirzepatide combines GLP-1 and GIP receptor agonism. This dual mechanism promotes insulin secretion, reduces blood sugar, and enhances energy expenditure and fat storage reduction Studies show superior weight loss outcomes compared to Semaglutide, along with improvements in metabolic parameters.
Clinical Trials
SURPASS trial: Compared Semaglutide 1mg with Tirzepatide doses (5-15mg). Tirzepatide showed greater reductions in Hemoglobin A1c and more significant weight loss.
SELECT trial: Found that Semaglutide reduced the risk of major adverse cardiovascular events (MACE) by 20%.
GLP-1 Agonists
Tirzepatide has a less side effect profile noted than semaglutide with a greater weight loss.
Contraindications
Thyroid cancer history (specifically medullary thyroid carcinoma)
Multiple Endocrine Neoplasia Syndrome (MEN2)
Pancreatitis history
Pregnancy/breastfeeding (GLP-1s should be stopped 2 months prior to conception)
Must be help for at least 2 weeks prior to surgery, or as directed by your surgeon
Side Effects
Nausea/Vomiting
Constipation/Ileus
Hypoglycemia (from not eating adequate calories)
Muscle loss (if not paired with resistance training & adequate protein intake)
Slight heart rate increase
Acute pancreatitis (<1%)
Weight loss has been known to improve fertility, extra precautions should be taken to avoid unwanted pregnancies.
Avoid Side Effects
Avoid high-fat and high-sugar foods
Consume foods slowly
Eat smaller meals
Avoid eating late at night (stop 3hrs before bed)
Maintain adequate hydration
Stool softeners/laxatives may be needed for constipation. Discuss with provider if needed.
Important: If side effects develop, you must inform your provider for further direction. Not doing so can lead to further harm and injury.
GLP-1 Agonists
The more muscle you have and the better habits you develop during medication use, the less likely you will be dependent on the medications and reduce the likelihood of regaining the weight after stopping. Each individuals experience is unique based on their own biology and efforts toward their goals. If you feel discouraged, we are here to help you lean in and push through.
What to Expect
Week 1:
Start becoming aware of feeling full quicker. If not, don’t be discouraged.
Week 2-4:
If nausea or vomiting occurs, reduction in the dose may be needed. Taking the injection at night can help. If continues, please reach out to your LIV1 Team.
Week 5:
Dose increase milestone week. Maintain this dose if experiencing steady weight loss. More medication doesn’t always mean more weight loss. Side effects tend to occur more often at higher doses.
Week 6-10:
Reevaluate nutritional status regarding protein intake and resistance training. Notice changes in emotional eating and food noise reduction.
Week 10+:
Significant weight loss reported. Ensure adequate protein intake and resistance training to prevent muscle loss.
Important: If side effects develop, you must inform your provider for further direction. Not doing so can lead to further harm and injury.
GLP-1 Agonists: FAQs
Body composition goals cannot be achieved and maintained long-term without lifestyle modification factors and building new habits of behavior
How much weight should I expect to lose?
Average weight loss with Semaglutide/Tirzepatide injections is between 12-18% of your body weight when paired with nutrition and exercise.
Can I come off of the GLP-1 injections?
Yes! But first, consider:
Have I met my weight loss goal?
Have my food choices changed and are they sustainable?
Am I involved in physical activity with strength training?
What if I stop losing weight?
Your dose may need to be adjusted. Your metabolism may be slower and need an adjunt medication. Evaluate your food choices.
What is your total daily energy expenditure (ie. steps, activity)? Are you meeting the medicine half way?
Are GLP-1s new drugs?
No, this category of drugs has been around for over 20 years. Each generation has seen a greater weight loss with less side effect profile.
Titrating your Semaglutide or Tirzepatide
Prior to titrating up on your dosing, contactyourprovidertoconfirm dose increase. When considering an increase in dosing, it is important to ask yourself a few questions:
Am I having any side effects? 1. Constipation (no bowel movement >3 days) a. Nausea/Vomitingb.
Have I reached my protein goals in the last three days? 2. If no, what was the limiting factor? a.
Have I completed at last two resistance training sessions this week? 3.
If you are unable to get in adequate protein goals and complete some form of resistance training consistently, your risk of muscle loss is > than your fat loss. This has negative consequences for your longevity. Please reach out to your LIV1 team for guidance.
Semaglutide Titration
*30 unit syringe*
5 units 0.25mg
Weeks 1-4
10 units 0.5mg Weeks 5-8
20 units 1.0 mg Weeks 9-12
25 units 1.25 mg Weeks 13-14
Storage: Store inside a refrigerator, away from heat and light.
Notes: Contact us if you experience any symptoms, including abdominal discomfort, nausea, or vomiting or constipation. A script for Zofran (anti-nausea) can be sent to your pharmacy.
Warning: Semaglutide can lead to decreased blood sugar levels (hypoglycemia). Symptoms include dizziness, confusion, perspiration, sugar cravings, tremors, and anxiousness. Ingest quick-acting carbohydrates if experiencing these signs.
Refill: Your vial will last longer with the lowest most effective dose. The higher the dose, the faster a refill will be needed. When you have one more week remaining, contact the LIV1 team to discuss dosing and ordering another vial.
Tirzepatide Titration
*100 unit syringe*
Storage: Store inside a refrigerator, away from heat and light.
Notes: Contact us if you experience any symptoms, including abdominal discomfort, nausea, or vomiting or constipation. A script for Zofran (anti-nausea) can be sent to your pharmacy.
Warning: Tirzepatide can lead to decreased blood sugar levels (hypoglycemia). Symptoms include dizziness, confusion, perspiration, sugar cravings, tremors, and anxiousness. Ingest quick-acting carbohydrates if experiencing these signs.
Refill: Your vial will last longer with the lowest most effective dose. The higher the dose, the faster a refill will be needed. When you have one more week remaining, contact the LIV1 team to discuss dosing and ordering another vial.
Weight Loss Adjunts
Before additional medications are added to your GLP1, discussion with LIV1 trainer will be scheduled to go over nutrition and exercise as these are key to success
Rx: L. Carnitine
L-Carnitine is an essential amino acid necessary for fatty acid oxidation, which assists in reducing body fat and enhancing energy levels and endurance. It also contributes to the increase in androgen receptor density, which are the receptors responsible for binding and exerting the effects of testosterone and other androgens. Furthermore, L-Carnitine facilitates the movement of cholesterol into the inner mitochondrial membrane, where it can be transformed into beneficial neurosteroids.
Price: 30ml vial/30 injections: $125ml/vial
Rx: “Skinny Shot”
The “Skinny Shot” is a lipotropic injections designed to aid in weight loss & body fat reduction. These injections contain a combination of vitamin B12, choline, methionine, and inositol. Vitamin B12 is essential for energy production and a healthy nervous system, while choline supports fat metabolism and liver function. Methionine, an amino acid, helps prevent excess fat buildup in the liver and body. Inositol, a carbohydrate, influences insulin response and hormones related to mood and cognition. Together, these components enhance liver function, boost metabolism, reduce fat deposits, and support detoxification processes.
Price: 30ml vial/30 injections: $125ml/vial
Rx: Phentermine
Adipex, a brand name for the prescription medication phentermine, is a stimulant that aids in weight loss by suppressing appetite and increasing metabolism. It is typically prescribed as part of a comprehensive weight loss plan that includes diet and exercise. By stimulating the release of neurotransmitters, Adipex helps reduce hunger cravings and boosts energy levels, allowing for more effective calorie burning and weight loss. However, due to its stimulant properties, Adipex can increase heart rate and blood pressure, so it is important to monitor these parameters regularly while taking the medication.
Rx to your pharmacy
Weight Loss Adjunts
Before additional medications are added to your GLP1, discussion with LIV1 trainer will be scheduled to go over nutrition and exercise as these are key to success
Creatine Monohydrate
Creatine is a well-researched supplement that can aid in weight loss and muscle health by enhancing exercise performance and increasing lean muscle mass. It works by providing additional energy to muscles, allowing for more intense workouts and improved strength and endurance. As lean muscle mass increases, the body's resting metabolic rate also rises, leading to more efficient calorie burning and fat loss over time. Additionally, creatine helps with muscle recovery, reducing fatigue and soreness, which can encourage more frequent and effective exercise sessions. By supporting both the building and maintenance of muscle, creatine plays a valuable role in achieving weight loss and muscle health goals.
Theophylline/L-Car/Caffeine
Topical formulations containing theophylline, L-carnitine, and caffeine may aid in weight loss by targeting fat metabolism and improving skin appearance. Theophylline and caffeine are methylxanthines that increase lipolysis, or fat breakdown, by boosting cyclic AMP (cAMP) levels, which helps mobilize stored fat. L-carnitine facilitates the transport of fatty acids into mitochondria, enhancing their oxidation for energy and reducing localized fat accumulation. Additionally, caffeine improves blood flow and tightens the skin, reducing the appearance of cellulite. Together, these ingredients help break down fat, enhance fat metabolism, and improve skin texture, contributing to a more toned appearance in the areas where they are applied. For best results, these treatments should be used alongside a healthy diet and regular exercise.
Let’s take a selfie!
Taking before and after selfies can be a powerful tool when starting a weight loss journey. These photos provide a visual record of your progress, offering tangible evidence of the changes in your body that might not be immediately noticeable in daily life. They can serve as a motivational tool, helping to keep you focused and inspired by highlighting how far you've come. Seeing the physical transformation through these images can boost self-confidence and reinforce positive habits, encouraging you to continue your efforts. Additionally, sharing before and after selfies with a supportive community or on social media can foster a sense of accountability and provide encouragement from others who recognize your achievements
Let’s Go!!!!
Recipes!
LIV1 HEALTH
MUSCLE = FREEDOM
WHAT CAN WE GAIN VS WHAT CAN WE LOSE.
Medical Guided
Weightloss