Blog
Can You Lose Weight On a 20 Hour Fast?
A 20 hour fast can be a safe, effective way to burn body fat and improve your health, but it has to be the right strategy for you. For example, I had a health coaching client who did not want to count calories, but she wanted to lose over 20 pounds quickly. She tried...
Three Walking Programs to Improve Your Health
Learn Three Walking Programs to Improve Your Health The older I get, the more I realize how important it is to get outside and take a walk every day. In my video below, I talk about the benefits of walking every day and provide three different walking programs that...
Skip Breakfast or Dinner When Intermittent Fasting?
When you are Intermittent fasting, is it better to skip breakfast or dinner to get the best results? My wife and I have been experimenting with intermittent fasting for over 12 years, and 90% of the time, we skip breakfast to reduce our eating window. For...
How to Lose 20 lbs In Six Weeks
A complete diet and workout program for men to lose up to 20 lbs in under six weeks. If you're a guy who wants to lose 20 pounds fast, a low-carb whole food natural diet combined with intermittent fasting and the right exercise program will get you the result...
Intermittent Fasting Diet and Workout Plan
An intermittent fasting diet and workout plan to build muscle and lower body fat. 16:8 Intermittent Fasting Diet Plan: Fast 16-hours, eat 8-hours Low-carb whole natural food diet Prioritize protein at least 0.9 grams per pound of lean body weight Cycle calories....
How To Do Intermittent Fasting Without a Gallbladder
Intermittent Fasting Without A Gallbladder If you had your gallbladder removed but still want to eat a low-carb, high-fat diet along with intermittent fasting, you have to make some modifications to your diet. How To Do Intermittent Fasting Without a Gallbladder: 1-...
Six Non-Dairy Foods Rich in Calcium
Six Non-Dairy Foods Rich in Calcium Getting an adequate amount of calcium in your diet is very important for your health. Calcium makes up a large portion of your bones and teeth and plays an essential role in heart health and muscle function. Unfortunately, a large...
Six Foods High In Magnesium
Foods High In Magnesium Magnesium deficiency is a big problem. Magnesium is a vital mineral. It’s involved in numerous chemical reactions within your body and helps you maintain good health, but a large percentage of the population does not reach the daily intake...
Foods High in Vitamin D
Four Foods High in Vitamin D Vitamin D is the only nutrient that your body produces when exposed to sunlight. Unfortunately, most people in the U.S. do not get enough sun exposure and are deficient in vitamin D. The recommended daily value (DV) is 800 IU (20 mcg) of...
Workout and Diet Program Over 50
My workout and diet program to get my body fat under 10% before I turn 59. In this episode, Mike Cola will go over a workout and diet program that he will follow to get his body fat back down below 10% over the next ten weeks before he turns 59. Mike will go over a...
The One Meal A Day Diet (OMAD) For Weight Loss
The One Meal A Day (OMAD) diet is an effective way to lose weight and improve your health, but you have to be careful not to overdo it. The OMAD diet protocol is to fast for 23 hours and then eat one big meal within a one-hour eating window. You can and should drink...
How To Get Started With Intermittent Fasting
How To Get Started With Intermittent Fasting Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. It's a great way to lose weight and improve your health. Research shows that the easiest way to get started with intermittent...