Chili Blanco

    I love this chili any time of the year. I typically use ground turkey for this recipe; but, you could use 3 to 4 cups of diced, leftover Thanksgiving turkey as well. If you use leftover Thanksgiving turkey, simply cook the celery and onion in the oil. Add your already-cooked turkey with all of the other ingredients before simmering.

    1 pound ground turkey
    2 tablespoons vegetable oil
    1 cup diced celery
    1 cup chopped onion (~1 large sweet onion)

    4 cups of chicken broth or bone broth
    2 cans (16-19 oz each) small white beans (Great Northern work well)
    2 cups seeded and diced fresh Roma tomatoes…Read More »

    How to Enjoy Thanksgiving Without Eating a Cup of Sugar


    The Thanksgiving meal is a wonderful time to enjoy family and friends. The social aspects of the day are certainly most important – much more important than consuming large and uncomfortable quantities of food.

    Participants in my Fat-Burning Machine class were shocked to know that people eating a typical Thanksgiving meal will consume nearly a cup of sugar.  A cup! They were also surprised to know that with some modifications, they could still enjoy wine, pie and whipped cream.

    I’m attaching a chart below that details the amount of fat, carbohydrate, sugar, protein and calories in a typical Thanksgiving meal. Below the…Read More »

    Wakeup Call



    “A couple of years ago, before I decided to become a Fat-Burning Machine, my doctor actually called my home and wanted to speak to me. That was weird. What did she find?  She said that my cholesterol numbers were high and she wanted to start me on a medication to reduce them. She explained that over the years, my bad cholesterol had been moving up and my good cholesterol moving down. After giving me a lecture about changing my diet (for the tenth straight year), she prescribed a drug to help with my cholesterol.

    Suddenly, it wasn’t the same old annual…Read More »

    Ratatouille Recipe


    As many of you already know, eating the Fat-Burning Machine way is delicious and satisfying! In this post is a recipe from one of our original Fat-Burning Machines, Linda Kennedy.


    Ratatouille Recipe

    1/2 onion, chopped

    1 tablespoon minced garlic

    ½ teaspoon olive oil

    1 (6 ounce) can tomato paste

    2 14.5-ounce cans stewed tomatoes

    ½ cup water

    1 tablespoon Italian seasoning

    1 small eggplant, trimmed and very thinly sliced

    1 zucchini, trimmed and very thinly sliced

    1 yellow squash, trimmed and very thinly sliced

    1 red pepper, sliced into thin rings

    1 yellow pepper, sliced into thin rings

    2 tablespoons olive oil

    Salt and pepper to taste

    1 tablespoon each fresh basil and thyme leaves, or to taste


    ¾ pound turkey sausage, browned…Read More »

    You do NOT Lack Willpower – it’s Chemical  


    Imagine going to the hospital for some kind of procedure. Hospital staff administers drugs to make you go to sleep. What if you tried to will yourself to stay awake? Willpower to stay awake – would it work?


    Your body has a reaction to the chemicals in the hospital and no amount of willpower will keep you awake. Similarly, no amount of willpower will keep you from being hungry or seeking the wrong foods if the chemicals in your body are telling you to eat. Let me explain.

    When you eat any food, there is a chemical (hormonal) reaction in your…Read More »

    Great Results are an Early Christmas Present for a Fat-Burning Machine



    In January of 2018, I started in earnest on becoming a Fat Burning Machine. I have also done some other lifestyle changes but wanted you to know that my cholesterol ratio went from 5.2 to 3.5. My HDL (good cholesterol) went up, LDL (bad cholesterol) went down, and my triglycerides (which were at 295 due to genetics) are now 167!

    I was considering getting on medications for the triglycerides and was very upset about it because I take no medications, just supplements.

    Getting the blood test results yesterday felt like Christmas. I’m sure that Fat-Burning Machine was part of this change -…Read More »

    How Hungry are You? Hangry? Don’t go There – Hunger is no Badge of Courage.


    Why is it that when we “go on a diet,” there is an unwritten expectation to be hungry? Most diets call for restrictions, lowered calories and an associated feeling of gut-gnawing hunger.

    The Fat-Burning Machine eating plan is not like most diets. I don’t want you to be hungry, I want you to feel satisfied. That satisfaction comes from the foods you eat, how satisfied they make you feel and how those foods affect your hormones. One way to begin to re-calibrate your thoughts about hunger is to use a hunger scale.

    MISERABLY FULL: This is way beyond full. You feel…Read More »

     A Savory Chili Recipe that is Friendly for Fat-Burning Machines




    1.5 pounds top sirloin steak – cut into ½ cubes

    2 cans (1 large, 28-ounce can and 1 small 14.5-ounce can) stewed tomatoes

    2 cans (8 ounces each) of unsweetened tomato sauce

    1 cup sliced carrot

    1 medium onion, chopped

    1 cup chopped celery

    1 cup chopped green pepper

    1 tablespoon garlic

    1 tablespoon ancho chili pepper

    ¼ cup minced fresh parsley

    1 teaspoon salt

    ½ teaspoon ground cumin

    ¼ teaspoon black pepper


    Brown the beef in a skillet. Then transfer it to a 5-quart slow cooker. Add all remaining ingredients. Cover and cook on low heat for 9 to 10 hours, stirring occasionally.

    Can top with a small amount of…Read More »

    How to Eat a Fat Burning Machine® Lunch


    A few days ago I posted a quick-start guide for breakfast. One of the many great things about the Fat-Burning Machine plan is you eat real food. The goal is to establish eating patterns that will last a lifetime. No more yo-yo weight. It is easy to lose weight and keep it off with a few basic principles. Don’t worry about learning the principles now, just get started.

    In this column, you will find a basic lunch guide. Mix and match as you please:

    Fat Burning Machine Lunch


    Main Course Choices

    Choose One Option

    Added Side…Read More »

    Enjoy Your Thanksgiving Meal Without Eating a Cup(!) of Sugar and Still Enjoy Wine, Pie and Whipped Cream


    You can enjoy Thanksgiving without putting on an additional 5 pounds and I will show you how.

    Participants in my Fat-Burning Machine class were shocked to know that people eating a typical Thanksgiving meal will consume nearly a cup of sugar.  A cup! They were also surprised to know that with some modifications, they could still enjoy wine, pie and whipped cream.

    I’m attaching a chart below that details the amount of fat, carbohydrate, sugar, protein, and calories in a typical Thanksgiving meal. Below the typical meal is a Fat-Burning Machine modified meal.

    In a typical meal, I included a couple…Read More »

    Study results confirm why weight gain is not your fault


    It’s no wonder you’ve been steadily gaining weight if you’ve been following past low-fat, high-carbohydrate diet recommendations! A large study recently published in the BMJ found that diets higher in carbohydrates cause people to be more hungry, lowered their body’s daily energy expenditure and increased fat-storage hormones.

    The 20-week study looked at three different levels of fat and carbohydrate consumption while keeping protein levels constant. It found that when overweight people reduced carbohydrate levels and replaced those calories with fat calories, metabolism increased significantly – some 209 to as much as 278 calories per day.

    That’s right – by eating more…Read More »

    Coconut Curry Chicken Thighs with Peppers and Mushrooms


    I like making a big quantity of healthy food. This allows for easy leftovers during the week or I can freeze food portions for a later time. This weekend I made a big pan of coconut curry chicken thighs with peppers and mushrooms.


    8 chicken thighs

    1 each red, yellow and orange bell peppers deseeded, deveined and sliced lengthways

    16 ounces sliced mushrooms

    1 can (13.5 ounces) of full-fat coconut milk

    1 tablespoon of coconut oil made for medium-high heat (or butter)

    1 cup chicken stock

    2 tablespoons curry powder

    ½ teaspoon paprika

    ½ teaspoon coriander

    1 teaspoon oregano

    ½ teaspoon salt

    2 teaspoons minced garlic


    Preheat the oven to 375…Read More »

    Try a Fat-Burning Machine® Breakfast  


    Can’t decide if the Fat-Burning Machine plan is right for you? How about just getting started? Try Fat-Burning Machine Breakfast options for three days and let me know what you think.

    To begin, I suggest eating one of the three breakfast options listed in the chart. The main course is shown in the first column and each option for the main course is in the same row. For example, Option 1 is 2 whole eggs with 1/4 cup of fresh veggies. You have the choice in Option 1 to add 1/2 avocado and a slice of whole wheat toast if you’d…Read More »

    Has anyone in your office ever told you or hinted that you are too fat?


    Co-workers can be cruel or helpful. Sometimes they try to be helpful, but because they are unaware of insulin resistance they end up sabotaging your weight loss goals.

    Read Mike’s heartbreaking personal story excerpt from  the book, Become a Fat-Burning Machine:

    Many years ago, during a summer internship in New York, my boss heard that I was bothered by the weight I’d gained in college and how out of shape I was. He volunteered to be my trainer. I was young, so this didn’t seem weird to me at the time. I thought of it as a good way to spend more…Read More »

    How do I know if the Fat-Burning Machine® plan is right for me?


    Our plan is right for you if you have experienced any of the following:

  • Creeping weight gain year after year
  • Trouble losing weight in spite of eating right and exercising
  • Fading energy in the afternoons
  • One or more of the following: high blood pressure, low HDL cholesterol (the good one), high triglycerides and high fasting glucose levels
  • Elevated HbA1c (a measure that looks at average blood sugar over several weeks)
  • Gastrointestinal problems…Read More »
  • Are skin tags an indication of insulin resistance?


    While doing individual consulting with a person moving to the Fat-Burning Machine® diet, I recommended she visit her doctor for a checkup, bloodwork and a medication update. I also gave her a suggested list of questions to ask the doctor.

    One of the results of the checkup was the doctor noted that she had more than 10 skin tags on her body –  an indication of insulin resistance. The doctor recommended she make immediate changes to her diet, directly in line with Fat-Burning Machine guidelines.

    Skin tags are benign growths of skin, often characterized by a thin stalk called a peduncle.  They…Read More »

    Overweight and Healthy? Not for Long.


    I know people that are overweight and believe that as long as they don’t have high blood pressure or current signs of heart disease, they can continue on their merry way. They think, “Hey, my health markers are good! No reason for me to change my habits! I can eat anything I please!”

    Not so fast.

    In a study published by the Journal of the American College of Cardiology, researchers found that slightly less than half the 6,809 people that were 30 pounds or more overweight went on to develop metabolic syndrome within 10 years of “good” blood pressure and other health…Read More »

    Obesity is Increasing Cancer Risk in Young Adults


    Obesity is more than a vanity issue – it is a serious health problem. We have known for quite some time that obesity is associated with cardiovascular diseases, diabetes and cancer in adults. Now there is evidence that obesity is shifting certain cancers to younger age groups.

    A recent meta-analysis (a powerful study that combines results of several studies) has shown that cancers typically associated with people over the age of 50 are now reported with increasing frequency in young adults. The study reported, “In 2016, nearly 1 in 10 new breast cancer cases, and 1 in 4 new thyroid cancer…Read More »

    What do You Think about Fasting?



    Q. Hi,

    I’ve read the “Fat-Burning Machine” book with interest and I’m interested about your thoughts on (intermittent) fasting which should also provide sustainable weight loss (J. Fung: the complete guide to fasting).
    Please note that I’m an Ironman triathlete (46) trying to lose some kilograms a natural (and legal) way without reducing performance too much.

    Many thanks in advance!

    Tom S.

    A. Hi Tom,

    Thanks for writing and asking questions about the Fat-Burning Machine plan. I haven’t read Jason’s book, but I attended the physician’s low-carb conference last year where he and many others spoke about fasting.

    There are many different definitions for “fasting” protocols. I…Read More »

    No-Noodle Spicy Zucchini Lasagna


    You don’t need pasta to make lasagna taste great. Enjoy the flavor of spicy (or mild Italian sausage) in this no-noodle lasagna recipe filled with cheese and vegetables. The bake will produce a rich vegetable broth that can be spooned over each serving.


    3 – 4 large zucchini

    1 tablespoon salt

    1 pound hot Italian sausage

    1 1/2 teaspoons ground black pepper

    1  green or red bell pepper, diced

    1 orange or yellow bell pepper, diced

    1 onion, diced

    24 oz. jar of organic tomato sauce

    1 teaspoon crushed red pepper

    1 egg

    1 (15 ounce) container of whole fat ricotta cheese

    2 tablespoons chopped parsley (fresh is best)

    1 (16 ounce) package…Read More »

    10 Super Bowl Items that are Fat-Burning Machine Friendly


    You don’t have to suffer from tasteless snacks on Super Bowl Sunday if you are a Fat-Burning Machine. There are plenty of savory choices that are low in sugar and refined carbohydrates.

    Here are 10 ideas:


  • Baked Country Pork Ribs (You can use spare ribs or baby back ribs as well, just cook them at 250 degrees for 3 to 4 hours, depending on the thickness of the ribs.)
  • Gale’s Pork and Poultry Rub
  • Blistered Shishito Peppers
  • Bacon-Wrapped Drumsticks
  • Hummus Shooters – Fill shot glasses half-full with the hummus of your choice. Stand slivered vegetables (celery, carrots,…Read More »
  • 8 Drink Options, Other than Plain Water


    When people are making a change to healthier, Fat-Burning Machine habits, the first thing to go is sugary drinks of any kind. People ask, “I get tired of drinking plain water – what are my drink options?” Great question. Below are eight tasty options.


  • A slice of lemon and/or lime in water gives it a different flavor.
  • Putting lemons or limes in water overnight adds a richer flavor than just a slice of lemon in the water you plan to drink immediately.
  • Meyers Lemons aren’t quite as bitter as regular lemons, they are a good choice when they are in…Read More »
  • Open Container Law


    One of the tools you can use to be successful is the implementation of my “Open Container Law.” When you have decided to eat something – it doesn’t matter if it is a meal or a snack – take the serving size you want and close the container. Put it away.

    Do not sit next to an open container (or dish) that allows mindless eating or picking at the food. This is particularly important for nuts. An entire can or bag of nuts can easily disappear and it is replaced with regret.

    Set yourself up for success, no open containers where the serving…Read More »

    Great Session on How to Become a Fat-Burning Machine


    I received a wonderful invitation from the town of Frisco, Colorado to be a speaker as part of their town series. One of the managers at the Frisco Nordic Center, Bernie Frey, thought that this time of year is perfect to talk about health, wellness, fitness and how people can turn their bodies into Fat-Burning Machines. I was happy to speak at the Nordic Center, now managed by Olympian Jim Galanes.

    There was a great turn out, with a wide range of people including non-athletes and athletes as well. Everyone was so friendly and inclusive. There were so many great questions, my normal…Read More »

    January 2018 Registration Ends Today



    If you want to change your body from fat-storing mode into a Fat-Burning Machine, the step by step plan begins this week. If you have any of the issues listed in the featured image, this course is for you.

    The members that join the initial online course receive special pricing and lifetime benefits that won’t be offered again.

    Don’t get left out, get started at the registration link HERE. 

     …Read More »

    Take the Quiz: Are You Addicted to Sugar?



    Sugar and highly refined carbohydrates affect our waistlines, emotions, cravings and behaviors. Some of us are not aware of how powerful these foods can be – we only experience the results. Take this short quiz to see if you might be addicted to sugar and refined carbohydrates. After each question, select the answer that fits you best. Total the numbers to get a value between 10 and 30.

    A. How often do you crave refined carbohydrates or sugary items like pastries, cookies, candy, white rice, soda, smoothies, sugary coffee drinks, pasta and bread?

    1. Rarely or never
    2. Occasionally
    3. Daily

    B. Do you ever hide…Read More »

    3 Tips to Get Your Kids (and Other Family Members) to Eat Healthy Foods


    Trying to get kids to eat healthy foods can seem like an impossible task for parents. Heck, trying to get yourself to eat healthy foods can seem impossible. We are bombarded with sugary, processed foods at every turn. These foods are highly palatable and they can be addicting for some people.

    How do you win the battle against junk food? These three tips can help:

    Your palate is trainable. Obesity researchers know that humans have a predisposition to accept sweet tastes and reject sour and bitter tastes. However, our palates are…Read More »

    Correction: More than 20 Fat-Burning Machine Breakfast Options


    I received a great question about a post I made last week titled “12 Fat-Burning Machine Breakfast Options.” Liz asked:

    Q.  Hey Gale! I can see 12 breakfast options if I stay within each row choice. My question is, can I mix and match the “Added Fat” and “Added Carbohydrate” options across rows? In other words, can I choose main course Option 1 (two whole eggs with toppings listed) and stir-fry those in real butter with a side of quinoa? Or can I have Option 3 with a slice of whole wheat toast (rather than fruit or granola?)

    If that is…Read More »

    Steve Kent Copy

    The Fat-Burning Machine in me has been awakened! We all have this beast lurking within, but this program is designed to help you get on track and stop the yo-yo dieting and cravings that have plagued many of us for years. So far I have lost 8 pounds over 7 weeks! While this isn’t a huge amount of fat loss, so far, the best part is I feel much better. In particular my atrial fibrillation. I suffer from periodic bouts of atrial fibrillation (AF) – believe me, this is a disease not conducive to physical activity.

    I…Read More »

    12 Fat-Burning Machine Breakfast Options


    Breakfast on the Fat-Burning Machine program includes many options. In the left column of the graphic is three options to begin building the base of your breakfast meal. The second column gives topping ideas. The third and fourth columns are options for added fats and carbohydrates. On some days you may choose to have only the main course and toppings. On other days you may add a fat option, without added carbohydrates. On other days you may want added carbohydrate and no added fats. On mornings when you are extra hungry, you may decide to have the main course, toppings,…Read More »

    Vegetable Chips – Are They Healthy?


    Today’s added sugar food is from Sprouts Farmers Market – Roasted & Salted Mixed Vegetable Chips. People may think that roasted veggies must be healthy, it’s vegetables! Surely no one would add sugar to vegetables, right?

    Not so fast.

    The eighth ingredient, by weight, is fructose. Sugar.

    In every serving size that is a ¾ cup, there is one teaspoon of sugar (fructose) added.

    Never assume that sugar is not in a processed food unless you look at the label and verify….Read More »

    Energy Drinks and Junk Food May Pose Unique Dangers to Teen Development


    I think there should be a skull and crossbones marker on energy drinks and junk food. I doubt any manufacturer will agree with me, but I suspect many parents will.

    Any parent of a teenager will tell you that teens are still developing in many ways. In a word, they are immature. The concern is the effects of additives and junk food on developing brains and bodies.

    High consumption of one additive, in particular, taurine, has been linked to adverse effects on learning and memory in young and adolescent mice. For females, there is also an increase in alcohol consumption. Of course,…Read More »

    5 Things to do When the Holidays Become Overwhelming


    I guarantee that if you do these five things today, you can lower stress.

  • Take just one deep breath. Hold for a count of one-thousand-one. Exhale slowly. Out goes some stress and unrealistic expectations. Gone.
  • Relax your forehead, neck and shoulders. Imagine removing all tension from all muscles in these areas.
  • Jot down three things that are great in your life. Don’t just think about them, write them down. There is magic in putting pen (pencil) to paper. Trust me.
  • Recall one good thing you’ve done for someone else in the last 24 hours. Could be a compliment, a phone call, just listening, a…Read More »
  • Chicken Pesto Chimichurri Over Sautéed Spinach

    This is one of the great recipes from the book, Become a Fat-Burning Machine. I often get “yummy!” comments about the recipe.


    2 chicken breasts

    4 cups spinach

    ½ onion

    1 tablespoon olive oil

    1-2 tablespoons Chimichurri Sauce

    2 tablespoons tamari

    ¼ cup pine nuts

    2 tablespoons chevre

    ¼ cup milk



    Salt and pepper chicken breasts and grill 6 minutes each side.

    Slice onion and sauté in olive oil in a saucepan.  Add spinach and pour tamari over greens.  Cook on medium heat just until spinach wilts.

    In a separate saucepan, place chevre and milk on low heat and whisk until incorporated.

    Toast pine nuts in oven at 300 degrees for…Read More »

    Just 5% Body Weight Loss Cuts Postmenopausal Breast Cancer Risk


    What does 5% weight loss look like?

    If you currently weigh 150 pounds, losing just 7.5 pounds may help reduce your breast cancer risk. At 190 pounds, losing just 9.5 pounds is 5%. For round numbers, let’s say that if you weigh some 150 to 200 pounds, losing some 7.5 to 10 pounds can cut your risk for breast cancer. This is a relatively small weight loss range that results in tremendous benefits.

    The numbers come from research that looked at 61,335 postmenopausal women between the age of 50 and 75 who had no history of breast cancer and had normal mammography…Read More »

    Wine Glass Size Influences Consumption


    In an interesting experiment, researchers found that by increasing the size of a wine glass – while keeping the actual serving size of wine the same – it resulted in an increase in sales of nearly 10%! So just by increasing the glass size, sales and consumption increased. Why does glass size increase consumption? Is this because people ordered more glasses of wine, feeling like they were getting a bargain? Is this psychology part of our recent “super-size-me” mentality? Why have we been trained to think and feel that more is better?

    Certainly, affordability and social factors influence our wine…Read More »

    Chimichurri Sauce

    Chimichurri is an herb-based condiment that has roots of origin in Argentina and Uruguay. It is often served on top of or alongside grilled chicken, grilled steaks, roast beef, roast pork and pork sausages. It is made from parsley, garlic, salt and pepper in a base of olive oil and vinegar. Some versions add dried oregano; a pinch of hot pepper; others add chopped cilantro or a bit of chopped onion. The amount of garlic in each recipe varies from a few cloves to a whole head.

    The recipe below is from Danielle Polansky and is in the book, “Become a Fat-Burning Machine.”


    1…Read More »

    What are Sugar Alcohols?

    Contrary to what the column title may suggest, a sugar alcohol is neither a sugar nor an alcoholic beverage. They are white, water-soluble solids that can occur naturally or be produced industrially from sugars. They are used widely in the food industry as thickeners and sweeteners. In commercial foodstuffs, sugar alcohols are commonly used in place of table sugar (sucrose), often in combination with high-intensity artificial sweeteners to counter the low sweetness. Common sugar alcohols include glycerol, erythritol, threitol, arabitol, xylitol, ribitol, mannitol, sorbitol, galactitol, fucitol, iditol, insitiol, volemitol, isomalt, malitol, lactitol and maltotetraitol. Xylitol is perhaps the…Read More »

    Low Carb Key West Crab Cakes with Mustard Sauce


    One of our Fat-Burning Machine students sent this recipe for low-carb crab cakes. The recipe is from The Food Network. I don’t know about substituting other types of crabmeat for blue crab.

    If you try the recipe and make any substitutions, it let us know how it goes.


    1 pound blue crabmeat

    1 tablespoon small diced red bell pepper

    1 tablespoon small diced green bell pepper

    1 tablespoon finely chopped fresh parsley leaves

    1 tablespoon heavy mayonnaise

    2 eggs

    1 tablespoon baking powder

    1 tablespoon Worcestershire sauce

    1 1/2 teaspoons Maryland-style crab seasoning (recommended: Old Bay)

    2 tablespoons canola oil

    Mustard Sauce, recipe below



    In a large bowl, mix all ingredients, except…Read More »

    Strategies for People that Serve You Too Much Love. Food-Pushers.


    In my Accelerated Fat-Burning Machine class, we discuss strategies to avoid or remedy, moments when a family or friend serves you food. Sometimes the food is something you’d prefer not to eat at all. Other times, it’s just far too much food.  These people use food as a showing of love, and they love you a lot! I call them food-pushers.

    Many times, we don’t want to hurt the feelings of the food-pusher, so we go ahead and consume the serving – all of it. In the end, we are miserable and unhappy after consuming the giant portion.

    If this happens to you,…Read More »

    Be a Sugar Detective


    In addition to looking at the ingredient list for added sugar, check the grams of sugar per serving size on the nutrition label. Divide the grams of sugar by 4 and you can determine how many teaspoons of sugar are present in a single serving.

    Sugar is added to many, many pre-packaged foods. You might not guess that there is sugar in your blue cheese dressing, your soup or your pasta sauce.

    Never assume any processed food is sugar-free until you verify for yourself.

     …Read More »

    New Blood Pressure Guidelines – What You Need to Know


    The American Heart Association, the American College of Cardiology and nine other groups redefined high blood pressure as a reading of 130 over 80, which is a reduction from 140 over 90. The change in definition, the first in 14 years, means that 46 percent of U.S. adults now will be considered hypertensive compared to 32 percent under the old guidelines.

    Know your blood pressure

    Many of us have “white coat syndrome.” This phenomenon is one where patients exhibit higher blood pressures while visiting the doctor’s office and lower readings when at home or in other settings.

    The solution to this problem is…Read More »

    Ask Gale: What Is a High-Fat Diet?



    In 2014 and early 2015 when we were working on refining what would become the book “Become a Fat-Burning Machine,” the medical community defined a “high-fat diet” as a diet that contains over 30 percent of the calories as fat. (See reference below.) Even when the book was published in late 2015, people were still on the bandwagon that touted low-carb and low-calorie diets as the optimal solution for weight loss and good health.

    Wow, a lot has changed in the last two years!

    Now, it is mainstream knowledge that diets high in sugar and refined carbohydrates are contributors to obesity,…Read More »

    5 Ways to Know Which Diet is Best for You


    A quick search of the term “diet books” on Amazon yields 240,820 results. No wonder people have a hard time trying to figure out what diet is best. I think it is fair to say that there isn’t one diet that is best for every person on the planet. But how do you know what diet is best for you?

    In this column are five ways to know if any particular diet is good for you.

    1. A Diet That’s Not a Diet

    If you want long-term, sustainable results, you don’t need a quick-fix diet. Rather, you’re looking for an eating plan (a…Read More »

     Homemade Balsamic Dressing


    Below is a nice recipe share from Peggy Wessels Stark. She posted it on the Facebook page and I thought it should be shared here as well.

    Peggy wrote, “I have a salad dressing recipe that I’ve created that others might enjoy. It goes well with any protein added to your salads.”

    Balsamic Dressing:
    1/2 cup balsamic vinegar
    1/2 cup olive oil
    1/4 water
    1 Tbsp. Mrs. Dash Original Seasoning
    1/2 tsp. salt
    2-3 Tbsp. yellow prepared mustard (gives dressing a sauce like texture along with the flavor)
    1 tsp. crushed garlic
    Add fine pepper to taste
    Blend vigorously with a whip.

    Store in jar at room temperature.
    Shake before using again.

    Thanks Peggy!


     …Read More »

    What are the Differences Between Paleo, Keto and Fat-Burning Machine Diets?


    I know the differences between different diets can be confusing. I thought the easiest way to look at the differences between three of the most popular eating plans is to put them on a chart.

    The food category is the left column of the chart, then each eating program is across the top of the chart. The differences between each eating program is marked by allowed, excluded (or not allowed) and limited.

    You will notice the only item on the chart that is excluded from the Fat-Burning Machine program is sugar. There are six other categories that are considered limited. Let me…Read More »

    How to Enjoy Thanksgiving Without Eating a Cup of Sugar


    The Thanksgiving meal is a wonderful time to enjoy family and friends. The social aspects of the day are certainly most important – much more important than consuming large and uncomfortable quantities of food.

    Participants in my Fat-Burning Machine class were shocked to know that people eating a typical Thanksgiving meal will consume nearly a cup of sugar.  A cup! They were also surprised to know that with some modifications, they could still enjoy wine, pie and whipped cream.

    I’m attaching a chart below that details the amount of fat, carbohydrate, sugar, protein and calories in a typical Thanksgiving meal. Below the…Read More »

    The Dangers of a High Sugar Diet – Visual and Graphic


    (Forewarned. There are graphic images of the damage sugar causes to human limbs. Continue at your own discretion.)

    Before getting into the column, I have to tell you that I thought long and hard about posting this column. This is not my typical column content. At the same time, I felt the need to be bluntly honest about the risks of excess sugar consumption. I wanted the same bluntness that occurs with the risks of smoking.

    When I was in grade school, I remember having presentations on the dangers of smoking. Instructors would bring glass boxes into class. One box contained…Read More »

    Yogurt Labels – How You can be Mislead by Serving Size and Calories


    In a previous post I compared two yogurt labels, different brands, where both serving sizes were 1 cup. One of the yogurts had nearly seven teaspoons of sugar in it!

    In today’s post, I want to compare three yogurts from the same company – Dannon. The first yogurt is the Activia fat-free blueberry flavor, the second one is the plain whole milk, and the final one is whole fat plain Greek yogurt.

    The first thing I find incredibly annoying and misleading is that the serving size for the Activa is 4 ounces, while the other two yogurts have serving sizes of…Read More »

    Fat-Burning Machine is Going Live!

    I’m excited to let you know that I’m going to do live training! It is an Accelerated Fat-Burning Machine course that lasts for 10 weeks. Let me know if there is a time that works best for you. (Survey link at the bottom.)

    Over the last couple of years, I’ve done live training courses for local people. While the book is a great resource, I have found that many people want more guidance – a step-by-step plan with “bite-sized goals” to become a Fat-Burning Machine. Additionally people want to have a trusted source for questions. The most asked questions include those…Read More »

    Fat Burning Tablets Lead to Acute Liver Failure


    Sadly, there is a segment of product marketing that sells people the idea that fat burning and weight loss is as easy as popping pills. These pills, marketed as dietary supplements with no regulation, prey on people desperate to lose weight.

    Doctors in one clinic concluded that these fat burning pills were the cause of admission to their clinic. The first patient developed acute liver failure and required a liver transplant. A second patient required several surgeries to address severe liver bleeding. The third patient mentioned in the abstract report was treated for two separate episodes of fat-burner-pill induced liver…Read More »

    Food Labels can be off by 20 Percent


    If you once were, or still are, a calorie-counter you may be surprised to know that food labels are allowed to be off by as much as 20%. The U.S. Food and Drug Administration’s Nutrition Labeling Guide notes that for calories, sugars, total fat, saturated fat, cholesterol and sodium, food manufacturers are considered in compliance if they are within 20% of the value shown on the label.

    For example, if you select a packaged snack that contains 100 calories – that snack could contain up to 120 calories and still be within federal labeling guidelines. A 150-calorie snack could contain…Read More »

    Is the Fat-Burning Machine Method Optimal for Treating Metabolic Disease?     


    When I read that researchers at the Universities of British Columbia and Toronto in Canada proposed that restricting carbohydrates and combining this eating strategy with high-intensity interval training (Miracle Intervals), I was thrilled.

    Three years ago when we were working on the Fat-Burning Machine methodology, we knew of no one that was combining an eating strategy with exercise. After we saw success with Mike and then participants in two pilot programs, I tried to get a university to study the Fat-Burning Machine one-two punch. I couldn’t get anyone to take on the project.

    Now, Canadian researchers are hypothesizing that the very…Read More »

    3 Halloween Tips to Avoid Regret


    It probably won’t be a surprise that Halloween is the biggest holiday for candy makers. They rake in 8% of annual sales during Halloween. Understandably, you don’t want to be the one house in the neighborhood handing out carrot sticks.

    At the same time, you don’t want the profits of candy makers to be displayed around your waist. After all, they enjoy great financial benefits by helping to make you fat. And, if they can get you hooked on the sweet stuff, they stand to profit for many weeks to come.

    So how can you participate in the holiday without wrecking…Read More »

    HOW much sugar has been added to that yogurt? Nearly 7 teaspoons in a cup?!   


    I went to a breakfast buffet this morning and like normal, I read the labels on two containers of yogurt. The one on the left is non-fat plain. The one on the right is full-fat honey flavor.

    The one on the left has 6 grams of sugars in a cup. Those sugars come from milk’s naturally occurring sugars – lactose. The one on the right has a whopping 33 grams of sugars. If we pull out the 6 grams of naturally occurring sugars in one cup of plain yogurt, that means 27 grams of sugar has been added to the honey…Read More »

    Baked Country Pork Ribs



    3-6 Country style pork ribs

    Pyrex baking dish

    Preheat oven to 300 degrees Fahrenheit while preparing the ribs.

    You can use any quantity you please, but my family likes leftovers so I purchased a package of six ribs. The ribs are large and more than some people want to eat, so I cut each large rib in half.

    Placing Gale’s Pork and Poultry Rub into a flat plate, roll each rib on all sides in the rub. I like light seasoning, so I don’t “pack” the meat with seasoning. (You can rub the ribs with any spices you please and this method of…Read More »

    Gale’s Pork and Poultry Rub


    Use a small mixing bowl to blend the following ingredients together:

    2 Tbsp dried rosemary

    2 Tbsp dried onion flakes

    2 Tbsp dried savory spice (found at my local grocery store)

    2 Tbsp garlic powder

    2 Tbsp sea salt (I prefer pink Himalayan. If you’re concerned about sodium intake, cut this in half.)

    1 Tbsp dried thyme

    1 Tbsp dried parsley

    1 Tbsp dried sage

    ¼-tsp cinnamon (I just measured half of a ½-teaspoon)

    ¼-tsp nutmeg

    After mixing the ingredients together, store in an air-tight container. This recipe makes more than enough for an entire chicken or six country-style pork ribs.

    The ingredients will separate some, so it’s best to stir…Read More »

    Q: Evidence is strong, do not consume sugar drinks. Is diet soda a better choice?


    A recent Facebook discussion raised a good question. One of the Fat-Burners, Brad, that took my accelerated class asked me to comment.

    Q:  Evidence against full-sugar drinks is strong, consistent and universally negative. Evidence against diet sodas is weak, inconsistent and more reputable sources always say, “more research is needed.” If you have to drink soda, diet is probably the better choice. Is this true?

    A: Great question! With any food study, there are always confounding factors. What I mean by that is when people consume any artificial sweetener (AS) there is variation in which sweetener is used in the study…Read More »

    6 Secrets to Improved Self-Control


    Why is it that sometimes we have fantastic self-control and at other times it seems to have escaped our abilities altogether?

    Self-control is what experts call “delay discounting.” It is making a choice between an immediate small reward or a larger reward later. When you have self-control, you are choosing the bigger rewards you will receive at a later date. We all experience delay discounting in several aspects of our lives:

  • Do you want to purchase that new item now? Or, save the money to go towards a bigger investment later?
  • Do you want to eat that enormous chocolate brownie for the immediate,…Read More »
  • How Obesity Promotes Breast Cancer


    Being overweight isn’t strictly a matter of how you look. Being overweight is a major health risk. Period.

    Scientists in Germany have found that obesity leads to the release of cytokines into the bloodstream. These cytokines impact the metabolism of breast cancer cells, making them more aggressive.

    Being overweight affects long-term health and the amount of money you will pay for healthcare. Wouldn’t it be better to spend more money on vacations and other joyful experiences, rather than pouring that money into doctors, medications, and hospitals?


    Study abstract

    Photo from study abstract page

     …Read More »

    Hiding Food


    The subject of hiding food is not easy to talk about. Some of the people I’ve worked with hide food from others so that they can later find that food and sink into momentary comfort. What they find is that the comfort is fleeting and it is always followed by regret.

    Though not an easy step to take, if you are hiding food, you must get rid of the stashes. These stashes hurt your waistline and psyche.

    Take control….Read More »

    Why do you want to lose weight?


    One of the most important things you can do for yourself is to reveal why you want to lose weight. The reasons why you want to lose weight are your personal motivators – not a weight loss goal. By “reveal,” I mean to reveal to yourself. These “whys” will not only help you lose weight but will help you keep it off.

    Wherever you feel comfortable storing your “why list,” jot down why you want to lose weight. You can do it on your computer, in a notebook or even on a sticky note. Keep the list handy so you can…Read More »

    Sugar increases non-alcoholic fatty liver disease


    People that consume little to no alcohol can still get fatty liver disease. Non-alcoholic fatty liver disease (NAFLD) is a term for a range of conditions that result in too much fat stored in liver cells. One of the most serious forms of the disease is non-alcoholic steatohepatitis marked by liver inflammation that can progress to scarring and irreversible damage. At the most serious stage, steatohepatitis can progress to cirrhosis and liver failure.

    In a University of Surrey study, researchers looked at two groups of men – one group with low levels of liver fat and a second group that had…Read More »

    Turning 5 Diet Fears to into Success

    If you have a voice in your head creating doubt about your ability to succeed at your diet, you’re not alone. People that have repeatedly tried and failed to achieve permanent weight loss on other programs can easily find minds filled with doubts. Those fears can insidiously undermine progress. To move on, to succeed, these doubts and fears need to be faced head-on so they can be overcome.

    Let’s look at 5 big fears/doubts that Mike and other Fat-Burning Machine students have shared.

    Fear #1: Will this really work or will I just end up gaining more weight?

    Before I became a Fat-Burning Machine,…Read More »

    Blood sugar is a direct response to what you eat – eating sugar spikes blood sugar




    Did you know that the foods you eat have a metabolic and hormonal effect on your body?

    These effects change depending on the macronutrient (carbohydrate, fat, protein) mix of what you put in your mouth. For this column, let’s consider each macronutrient in isolation of the others. In other words, what happens if you eat something that is 100% fat?

    If you look at the illustration picture, you can see that if you consume a food that is 100% fat, the result is very little effect on blood sugar. If you eat a food that is 100% protein, there is a slight…Read More »

    Roasted Eggplant With Raw Vegan Pesto


    A great recipe submission to the book, Become a Fat-Burning Machine, by Samantha Tritsch


    1 large eggplant, sliced ½ inch thick

    Ingredients for raw vegan pesto:
    ½ cup olive oil
    ½ lemon, juice
    Handful of basil (add more to taste)
    1-2 cloves of peel garlic (add more or less, to taste)
    ¼ cup of sprouted sunflower seeds
    6-10 raw, unsalted cashews
    1 teaspoon course sea salt
    Handful of raw kale, de-stemmed
    Coconut oil spray (or any vegetable spray to coat)

    Make pesto by combining ingredients in a food processor or on the pulse setting of a blender for about 30 seconds. For a thinner…Read More »

    Does eating in the evening cause weight gain?

    In my Fat-Burning Machine class, I cover much more about the hormone insulin than I had room to cover in the book. If you’ve been reading my columns, you know that insulin is nicknamed “the fat-storing hormone.” By eliminating big spikes or large volumes of insulin release, we can coax our bodies into burning fat. There are several ways to do this and I cover many of these strategies right here in my columns and the newsletter (be sure to sign-up for the newsletter.)

    One question that comes up frequently is, “Does night eating cause weight gain?” Great question.

    I’ll…Read More »

    What are the health benefits of drinking hydrogenated water?

    Great questions from Jan R. – “What are the health benefits of drinking hydrogenated water? And, do you recommend it?”

    I have to say I had not heard of hydrogenated water before Jan asked about it – so I had to do some digging.

    Hydrogenated water

    Hydrogenated water or “hydro-water” has a greater concentration of hydrogen (as you might expect) than regular water. Hydrogen is infused into the water by purchase (you buy it ready-made), tablet or a machine that does it for you.

    If you purchase it already made, it’s roughly $3 per 11-ounce container. The tablets run about a buck…Read More »

    Is snacking required in order to lose weight on the Fat-Burning Machine plan?

    Q.  Hey Gale! I am loving the Fat-Burning Machine plan. Thank you so much for helping me see a way of eating that can last a lifetime. (I know you call it a “diet” but it is a new lifestyle for me!) I’ve only been following the plan for three weeks and I’ve lost 6 pounds, I’m not hungry and I’m sleeping better.

    In the book you recommend breakfast, lunch and two snacks. As I’ve become a Fat-Burning Machine (yay!)  I sometimes don’t feel like a snack. Because I’m having success, I’m afraid to cut it out. Is snacking…Read More »

    Danger! BLTs at Meal Preparation Time

    I’ve written about BLT’s (bites, licks and tastes) in the past and they are covered in the book. One of the most dangerous times – high risk for BLTs –  for people that prepare food is at meal preparation time. It is incredibly easy for some people to consume an entire meal before the meal, by just “tasting” the food being prepared.

    “Just want to be sure it is seasoned correctly and tastes good.”

    Avoid this trap by allowing yourself no more than two samples, measuring less than a teaspoon.

    That means zero BLTs is okay.

     …Read More »

    For some people, feeling full is a cue to eat more


    In my advanced Fat-Burning Machine course, we get into more depth on things that get in the way of weight loss. One of the things we have discussed is that some people have a seemingly odd feeling of the need to eat more – even when they have just eaten and they should feel full. Why would that happen?

    It turns out scientists believe this is a learned response – perhaps as a result of past hunger-producing diets.

    Researchers were able to “condition” or teach mice that the feeling of satiety (feeling full and satisfied) means rewards of food while the…Read More »

    What causes fat?

    I received the same great question from Erica, Louis and Elaine: “What causes fat?”

    Most people would say, “Eating more calories than you burn.”

    That statement is true, with some qualifications; but, it’s more complicated than simply eating too much.

    More recently, fat has been defined as an organ. It has many more functions in the body than previously thought. For example, fat releases hormones that control metabolism.

    The six categories of fat include brown, white, subcutaneous, visceral and belly fat.


    Brown fat has received a good amount of media attention the past few years, because of its desirable qualities….Read More »

    Why is it harder to burn belly fat as we age?

    Researchers at Yale, Tennessee and the University of Bonn took a closer look at something that has plagued us for a long time. As we age, we tend not to burn energy stored in fat cells as efficiently as we did when we were younger.

    Is this just a curse of aging or is something else going on?

    The researchers focused on specialized immune cells known as macrophages which help control infections and have other functions as well. Using mice as study subjects, they found that the macrophages in older mice breakdown neurotransmitters that consequently don’t allow fat cells to…Read More »

    10 Non-Weight Loss Reasons to Exercise



    1. Stress relief. It is well documented that getting your body moving helps relieve stress. Just go for a walk at lunch or take several small walking breaks during the day and you will find that your stress level decreases.


    1. Maintain strength. Most people want to have the strength to climb a flight of stairs and get on and off of the toilet. This easy-to-use 30-minute circuit can help you with strength and endurance.


    1. Family endurance. You don’t need to do races or enter events. You do want the endurance to spend time with your family. When your…Read More »

    Are Common Food Additives Making You Fat?

    In any processed, packaged food product there is often a host of chemical names. Very few of us recognize these names, why they are added to the food product and what they might do to our bodies. Scientists took a look at food additives classified as emulsifying agents intended as food stabilizers.

    What does that mean?

    Emulsifiers and stabilizers are added to foods to make them more appealing in texture and extend the shelf life. They are commonly used in foods like margarine, ice cream, baked goods, salad dressings, veggie burgers, non-dairy milks and pre-made hamburger patties. Emulsifiers keep the…Read More »

    Low-Carb Stuffed Peppers

    This yummy low-carb recipe was sent in by Brad S. He made Fat-Burning Machine modifications to a standard stuffed pepper recipe by using cauli-rice instead of white rice.


    4 large bell peppers (green, yellow, red or orange)

    1 ½ teaspoons olive oil

    ½ tablespoon butter or non-stick spray

    1 medium onion, chopped

    1 clove garlic, minced

    1 pound ground turkey

    1 ½ cups uncooked cauli-rice

    1 8-ounce can tomato sauce, divided

    1 tablespoon chopped fresh parsley

    1 teaspoon sea salt (optional)

    ¼ teaspoon ground pepper



    Preheat the oven to 350 degrees Fahrenheit. While the oven is heating, cut out the top of the peppers and scoop out the seeds….Read More »

    Toasted Cauli-Rice

    Featured: Green Cauli-Rice

    If you like the texture and consistency of rice, but don’t want the carbs along with the fat-storing insulin spike, then toasted cauliflower “rice” might be a great option for you.

    Ingredients and tools

    1 head cauliflower

    Sharp knife

    Cutting board


    Food processor that has a chop feature

    Gallon baggie or other storage container



    I am specific about the food processor because I read some online recipe blogs that it is possible to use a hand-held grater or a blender. Okay, it is “possible”; but it is a giant mess. Trust me on this one, use a food processor with a…Read More »

    Coconut Curry Chicken Thighs with Peppers and Mushrooms


    I like making a big quantity of healthy food. This allows for easy leftovers during the week or I can freeze food portions for a later time. This weekend I made a big pan of coconut curry chicken thighs with peppers and mushrooms.


    8 chicken thighs

    1 each red, yellow and orange bell peppers deseeded, deveined and sliced lengthways

    16 ounces sliced mushrooms

    1 can (13.5 ounces) of full-fat coconut milk

    1 tablespoon of coconut oil made for medium-high heat (or butter)

    1 cup chicken stock

    2 tablespoons curry powder

    ½ teaspoon paprika

    ½ teaspoon coriander

    1 teaspoon oregano

    ½ teaspoon salt

    2 teaspoons minced garlic


    Preheat the oven to 375…Read More »

    What is the best yogurt?

    Great questions from Pam. “What is your recommendation on yogurt? Coconut milk? Sheep/goat? Greek? What should I be looking for on the labels?”

    My personal preference is Fage, Greek Total (full fat) plain yogurt. You can select the 2% if the taste is too rich for you. Some people like the taste/consistency of other brands. (Some are more sour and thinner consistency.)

    What to look for on the label? Aim for the absolute minimum number of ingredients. On the Fage ingredient label is Milk, Cream and Live Cultures – that’s it. No list of chemicals, no added sugars, no artificial…Read More »

    Which is Better, Gluten-Free or Whole Grain Bread?

    Great question, Pam F.! People that have a gluten sensitivity or celiac disease need to avoid gluten (which is found in wheat, rye and barley products.) For this population, gluten-free is a must if they plan to consume grain products.

    If you don’t have a gluten sensitivity, you’re better off with whole grain breads and pastas. Why?

    One big reason is that gluten-free breads have the highest glycemic indexes (an index of how high blood sugar rises over the 90 minutes after consumption) of all foods according to Dr. William Davis. He says that “gram for gram, ounce for ounce,…Read More »

    5 Fat-Burning Tips from Europe that You Can Use Today

    Last week I had the opportunity to travel to Rotterdam, Netherlands to attend an international sport congress meeting. In the four days I was in Rotterdam, I noticed a stark difference between the local citizens and those in many other countries. I saw very few overweight people and only one obese person. One.

    According to data compiled by Insider Monkey, the Netherlands rank number 6 in the 11 thinnest, skinniest and fittest countries in the world. The overweight population in country is only 13.3%. In sharp contrast, five states in the USA have obesity rates that exceed…Read More »

    Psssst. Want to kill your sex life? Consume sugar.

    Would you still guzzle that sugary drink if you knew that your testosterone drops 25% almost immediately and stays low for at least two hours after consumption?

    A clinical trial study looked at the glucose tolerance of 74 men between the ages of 19 and 74. Of this group, 54% of them had normal glucose tolerance, 30% had impaired tolerance and 13% were newly diagnosed diabetics. Interestingly, regardless of the ability to tolerate glucose, a drop in testosterone after consumption was noted across all three groups. Additionally, the testosterone drop was independent of body mass index.

    Gulping down glucose…Read More »

    10 Easy Fat-Burning Machine Snack Ideas


    On the Fat-Burning Machine plan  you can say good-bye to tasteless plain rice cakes and no-fat, chemical-laden yogurts as your snack options. Here are 10 easy snack ideas that will have you satisfied for hours.

  • 1/4-cup (roughly one handful) raw almonds, walnuts or pecans
  • 1 to 2 slices (or 1-2 ounces) of real cheese (no “cheese product” slices) and a 70- to 100-calorie serving of crackers. Select crackers that have no added sugars or trans fats within the ingredients list. The label will include words like “partially hydrogenated oil” if the product contains trans…Read More »
  • Is corn okay, if it’s organic?

    Follower R.A. noticed that corn doesn’t appear on any of the lists of approved vegetables. The question, “Is corn okay if it’s organic?” is a good one.

    Corn is a high carbohydrate vegetable. A ½-cup serving of corn has the same glycemic load as a baked potato with no skin and contains even more carbohydrates than the potato. If you want to eat corn, use it as a replacement for one of your carbohydrate options. For example, rather than eating a serving of bread, rice, beans, quinoa or fruit, you can have a serving of corn (1/2-cob or…Read More »

    5 Reasons Weight Loss is Hard

    Most people struggle with weight loss. Though many would like us to believe it is as easy as eating foods from some list and avoiding foods on another list, it’s not that easy. It is just not as simple as “eat this and not that.”

    Why is it hard for most people to lose weight? I’ve got five good reasons.


    The foods we eat have a direct influence on our hormones. The hormones that affect weight loss include insulin (fat-storing), ghrelin (appetite increaser), leptin (appetite reducer) and PPY (causes a feeling of fullness) to name a few.

    Where to begin: Begin…Read More »

    Will a Ketone Drink Make My Fat-Burning Machine Work Faster?         

    Ketone drinks are all the rage right now. People that are trying to separate you from your money want you to believe that gulping down a ketone drink  makes your body burn fat. That is far from the truth.

    Some of you may be wondering, “What’s a ketone?” Ketone bodies are produced by low calorie diets, fasting, low carbohydrate diets or by using a combination of strategies. Ketones are produced because the body metabolizes fat stores and produces ketones in the process. This natural process describes endogenous ketones, or ketones produced within the body. If your body is a…Read More »

    If You Count Carbs, Don’t Lie to Yourself About Alcohol

    You can follow the Fat-Burning Machine program without counting calories or carbohydrates. Just follow the simple food guidelines in the book.

    There are people that prefer to tally carbohydrates as one way to stay on track. In my Fat-Burning Machine class, I recommend beginning at 100 to 150 grams. This is a good starting spot for many people. You can make adjustments from there, deciding what value range makes you feel best.

    If you count carbohydrate grams, I don’t want you to lie to yourself.

    Let me explain.

    A question from David:

    Q: Hey Gale, I know you don’t push calorie-counting or…Read More »

    HBA1C is an Easily Tested Measure for Insulin Resistance

    Our students have let us know that the Fat-Burning Machine plan has lowered their HBA1C values. This means they have reduced their insulin resistance (fat-storing) and headed off a slow march to being full-blown diabetic.

    The Noakes Foundation has a great graphic that shows why HBA1C is important. Though the Noakes low-carbohydrate, high-fat (LCHF) plan is slightly different than the Fat-Burning Machine plan; the goal of both programs is to reduce insulin resistance. (The Noakes plan allows no grains whatsoever.)

    If you haven’t had your HBA1C tested (a simple blood test), aim to do it within the next few weeks. Knowing this…Read More »

    Walnuts activate a region in the brain that controls appetite

    A recent study found that participants consuming 48 grams (approximately ½-cup) of walnuts in a smoothie were less hungry than participants consuming a smoothie with no walnuts. The no-walnut smoothies were made to taste like the walnut smoothies so neither participants or testers knew which group was receiving walnuts.

    After five days of consuming daily smoothies, the walnut group showed activation in the area of the brain that triggers feelings of fullness and less hunger. Researchers also believe this area of the brain is also associated with cognitive control.

    What is cognitive control? Cognitive control allows your mind to override…Read More »

    Advertising Coke and 7Up to Mothers

    Does it seem absurd to run an advertising campaign to get mothers of infants to serve up sugary soda to their babies?

    It does seem ridiculous now; but at one time, it was the goal of advertising executives to convince parents that sugary drinks were perfect for infants and children.

    The ad copy on the ad above read in part, “This young man is 11 months old and he isn’t our youngest customer by any means. For 7Up is so pure, so wholesome, you can even give it to babies and feel good about it.”

    Yes, that’s right – feed your…Read More »

    Two Tips to Deal with People that Sabotage Your Weight Loss Success with Food-Love

    For some people, food means love. They might give food as a symbol of love. Others want to over serve you, or fill your plate with giant portions of food as a way of saying, “I love you!”

    There are other reasons people might want to do the things listed above, but let’s concentrate on the friends and family members that love you.

    The first example, is a friend of yours brings cake, cookies or candy to your desk and presents it as a gift. “Look what I brought you!” they say with a big smile.

    Now what do you do?


    Tip…Read More »

    Tried everything, no weight loss. Frustrated – help!!

    Q. Hello – I am looking for answers to my now 19-year-old daughter’s weight issue and maybe you are the person to finally give us answers.

    My daughter has been a dancer from the age of 6 and started competing around age 12 which kept her very active fit and healthy. Around age 16 or 17 she decided she wanted a careen in the dance industry. She continued high school studies, while attending a private dance school six days a week after school and performing in competitions.

    At age 17 she started to gain weight and feel unwell so after…Read More »

    Ready-to-Use Grilled Peppers, Onions and Mushrooms



    Many of us love grilled vegetables, but don’t always have the time to clean and chop them. To remedy that situation, I like to prepare a large batch of grilled veggies when I have the time. I can then put the extra veggies in the refrigerator for uses later in the week or I’ll freeze the extras.



    Ingredients for a large batch

    2 – Vidalia onions

    2 – 8-ounce packages of mushrooms (portabella or white)

    2 – Peppers (all the same kind or mix and match red, green, yellow, orange and poblano)

    2 – Tablespoons of butter

    Preparation and cooking

    Clean, cut and prepare the…Read More »

    Best Fruits: Lowest Sugar, Glycemic Index, Glycemic Load


    I received a great question from a Fat-Burning Machine Facebook follower. Rana asked about the list of fruits shown in the book, “Become a Fat-Burning Machine.” The question was:

    Hi, do you have a more detailed fruit list on what is high/med/low sugar. The list in the book does not cover all the fruits. Thx!!!

    In the book, I get people started with a chart of high-, medium- and low-sugar fruits. It is a starting point to help new Fat-Burners rein in sugar consumption. Notice that in the meal and snack guidelines, a serving of fruit is always paired…Read More »

    Three Habits that Make You Fat


    Here are three habits that might be contributing to your increasing waistline.

    Habit #1: Eat foods that promote fat storage.

    Your body is designed to store fat for survival purposes. When we wandered the earth without easy access to food, our bodies needed a way to ensure survival until the next food cache became available. Most diets ignore this fact and that’s why they don’t work.

    Solution: The human body was also designed to burn fat in order to  survive. If you use fat-burning strategies to your advantage, you can turn your body into a Fat-Burning Machine.

    Habit #2: Ignore metabolic syndrome symptoms….Read More »

    The Fat-Burning Machine™ Story

    Helping people succeed is the focus of my business, and the essence of my life’s purpose. It’s what I do. My name is Gale Bernhardt.

    For over 30 years I’ve coached athletes at all levels of sport; from professionals to those who just want to stay healthy and fit. What I’ve learned is that it doesn’t matter whether your goal is the Olympics or to simply get the most out of life, diet and exercise are the keys to success.

    The problem is that the so-called “experts” have over-complicated weight-loss and fitness.  Their prescriptions have become too confusing and — frankly — unrealistic for normal, busy folks like us.

    In 2014…Read More »

    Up to 76% of the World Population is Overfat. We Can Change that One Person at a Time.

    Because up to 76% of the world population is overfat, more than likely you or someone you know is a member of that statistic.

    Researchers reported earlier this year that up to 76 percent of the world’s population may be overfat. The same researchers have focused their efforts on data from 30 of the top developed countries, with even more alarming findings that up to 90 percent of adult males and 50 percent of children may be overfat!

    From the graphic obtained from the study, you can see that researchers squarely put the blame on bad diets. The wrong diet induces…Read More »

    The Fat-Burning Machine Diet’s Promises

    The Fat Burning Machine diet and exercise strategies work in concert to help you lose weight and keep it off. You don’t have to exercise; but if you choose to exercise you will see results more quickly. People ask how Fat Burning Machine is different than other diet plans. Here are just a few ways it is different:

  • No calorie counting. Most diets ignore the metabolic effects that food has on your body. We guide you to select the right foods to help you feel your best and lose weight.
  • No pre-packaged food subscription plan. Some diets want you hooked…Read More »
  • Jan Ruess – In one year lost 63 pounds, 9 inches off her waist and plummeted from size 2X to 10/12

    “I pretty much resigned myself to being a big fat lady for the rest of my life.”

    That changed in a big way after Jan followed the Fat Burning Machine™ plan and dropped 65 pounds.

    Most importantly, she has kept the weight off for over two years.

    In 1990, Jan decided to quit smoking. Like many people who quit smoking, Jan turned to food as a reward for staying away from cigarettes. Her weight slowly crept up to 238 pounds; not ideal for her 5-foot-3 frame. Soon she was taking heart pills, suffering from aching joints and her once bubbly personality faded as she…Read More »

    What treadmill speed helps me burn fat and lose weight?

    Q: Hey Gale. Can you tell me what speed should I use on my treadmill in order to lose weight? Lisa C.

    A: Hi Lisa! Great question, thanks for sending it my way.

    The treadmill speed each person uses to gain fitness and lose weight is individual. I like to use five exercise zones based on perceived effort. You can gauge your effort based on your breathing. You can then link this perceived effort and your breathing to pace on the treadmill.

    If you are just beginning to exercise or you are early in the exercise process, focus on the first two…Read More »

    Recent study linked artificial sweetener use to increased risk of weight gain, heart disease and other health issues

    Most people consume artificial sweeteners with the main goal to reduce calories and lose weight or control weight. If you consume these fake sweeteners, I’ll bet the reason is you believe they help you lose weight – right?

    The concept of fewer calories consumed equals sure weight loss is a concept that has recently come under high scrutiny. We have learned that not all calories are equal. Food composition has a direct effect on hormones and metabolism.

    Artificial sweeteners help weight loss – or – aid in weight gain?

    If the goal for the use of artificial sweeteners is to aid…Read More »

    80 Names for Sugar

    In one of my recent Fat Burning classes, each person brought in a processed, packaged food. I’m not talking about junk food like Twinkies – but foods that are marketed to seem “healthy.” One of the participants brought in a product that was given away in the goodie bag at a very popular race 10K race. The illusion for the consumer is “this product is healthy and good for athletes.”

    What we did is examine the label for added sugar to the product. Using the 80 Names for Sugar as a guide, we found that five(!) different sugars…Read More »

    Easy, Slow Cooker Pot Roast Recipe

    There’s no better time than when the weather cools down to cook up a nice, warm pot roast. This slow cooker pot roast recipe is easy to make, full of good-for-you nutrients, and fills the house with mouthwatering smells. What’s even better is that this recipe is literally a set it and forget it mindset—well, for about six hours. With a little preparation, toss everything into your slow cooker and go about your day. Come home to delicious dinner that didn’t require you to be in the kitchen for hours!

    Recipe by Delbert Bernhardt

    Easy, Slow Cooker Pot Roast…Read More »

    6 Ways to Beat Your Sugar Addiction

    You’ve hit the 3 p.m. slump and you’re fighting to stay awake during the last couple hours of work. You start to dig around looking for something to give you a little bolt of energy and you find those delicious chocolate-covered pretzels calling your name. You say “I’ll have just one” but that one turns into the whole bag! And your taste buds keep craving more. You’re plagued with sugar addiction!

    You’re in luck. You can escape your sugar addiction. It can be tricky, but with will and determination, you can overcome your sweet-tooth cravings and fall into…Read More »

    Fat Burning Machine Success Story: Sandi Scrimgeour

    I’ve been an athlete for 30 years—mainly racing mountain bikes, road bikes and running—but the food thing always eluded me in the complete picture.

    I’ve known of Gale’s coaching and racing for a long time. So when I heard she was coming out with a book about nutrition and eating well, I was excited to see what ideas were going to be in the book. I read Become a Fat Burning Machine and I found the information exciting and accurate. I have known sugar to be the cause of metabolic syndrome and a catalyst of many other diseases including one of my…Read More »

    Are all fats the same?

    Fat is fat, right? The fast and easy answer is no. All fats are not the same and some are terrible for your health. Right up front, manufactured trans fats added to processed drinks and foods are awful for your health. The U.S. government has deemed that there is no safe level of consumption for trans fats and has ordered companies to remove them from processed foods by June 2018.

    It’s important to your diet and health to avoid these fats. If you don’t know where these fats hide in your diet, let’s take a closer look.

    Are All…Read More »

    Poblano Pepper and Vegetable Chicken Soup Recipe


    Keep warm as the weather cools down.

    Packed with protein and vegetables, this chicken soup recipe is full of flavor and loaded with nutrients—which makes for a hearty, healthy and fat-burning dish! It’s easy to cook and fills you up your belly. Plus, it’s a perfect meal when the weather cools down or if you’re feeling a little ill. And I mustn’t forget how well it freezes!


  • 1 whole chicken
  • 3 cups of water
  • 4 medium poblano peppers (seeded and diced)
  • 32 ounces of low-sodium chicken stock
  • ½- to 1-pound bag of baby carrots
  • 1 pound of sliced mushrooms
  • Read More »

    Fall Into Fat Burning Machine

    Summer barbecues are gone and the holiday season is around the corner. There’s no better time than now to fall into a fat burning machine.

    It’s not too hot or too cold outside, so there’s no excuse. Fall is a perfect time to do a reset and take steps toward the weight loss you desire – and deserve. Purge your mind of three key misconceptions.

    DIETS WORK. I’M THE PROBLEM. On most diets people typically lose weight the first week or so, but fail on a long-term basis. Most people think it is their fault for being overweight. They think, “I…Read More »

    Bacon-wrapped Drumsticks

    The good news is in! Chicken skin and dark meat actually holds some nutritional value.

    When everyone was avoiding fat, the chicken drumstick got a bad rap. Poultry dark meat was shunned for the leaner white meat—and most people discarded chicken skin as well.

    Here’s the facts: Chicken dark meat is richer in nutrients and contains more zinc and iron than white meat. Zinc is a trace mineral that’s found in every cell of your body and is needed for growth and reproduction. Zinc supports the immune system, heals wounds, and helps maintain your sense of taste and smell. Iron…Read More »

    Good Reasons for Post-Menopausal Women to Eat the Fat Burning Machine™ Way


    If you are a post-menopausal woman and want to INCREASE your chances for chronic inflammation and cardiovascular disease, simply eat a high-carbohydrate diet and lead a sedentary lifestyle.

    It is well known that cardiovascular disease is the leading cause of death in post-menopausal women. Additionally, it is known that inflammation is involved in the process of plaque build-up in the arteries and a marker for heart disease. One of the measures doctors use to measure inflammation is a blood marker called high-sensitivity C-reactive protein (hs-CRP.)

    A study out of Brazil looked at 95 post-menopausal women and found that the women having high…Read More »

    Is Popcorn Fat-Storing or Fat-Burning?

    Q: Hey Gale, I don’t see popcorn on your list of foods. Is popcorn fat-storing or Fat-Burning?

    A: Great question. Popcorn is a dangerous food for some people, and in some circumstances.

    What I mean by that is 1 cup of homemade popcorn with oil (preferably coconut) is around 60 calories with 12 gms carbs, 1gm fat and 1gm protein. (Depending on how it’s made.) One cup of microwave popcorn is often double the fat calories – from fat and the fats aren’t good fats, because they tend to be trans fats. I advise you avoid pre-packaged microwave popcorn and keep…Read More »

    Back-to-School Lunch Made Fun

    Move over traditional lunches. School lunches made the Fat-Burning Machine way can be fun and really delicious.

    In addition to being a top student in high school, Brooke Kennedy is very creative in the kitchen too. Her mother, Linda, tells us that Brooke is constantly experimenting and creating delicious Fat-Burning Machine foods for the family.

    She is sharing a couple of her favorite recipes with us, Cucumber Roll-Ups and Dark Chocolate Macadamia Nut Low-Carb, Gluten-Free Cookies.

    Cucumber Roll-ups


    • 1 cucumber
    • Hummus (your choice of flavors)
    • ½ red bell pepper
    • ½ yellow bell pepper
    • ½ avocado
    • Sliced chicken or turkey lunch meat
    • Shredded carrots
    • Toothpicks


    10 Labor Day Barbecue Tips

    For most, Labor Day weekend signals the end of summer activities and the beginning of fall events. It is often a weekend of fun, family and picnics. If you are aiming to stay on your Fat Burning Machine track, here are a few tips that can help keep you happy and in control.

    Labor Day Barbecue Tips

    Look at your fist before filling your plate

    Did you know your stomach is about the size of your fist? Your stomach does have the ability to stretch to about 40 times the size of your fist in order to accommodate large fluid…Read More »

    Fruit Salad: Is It Fat Burning or Fat Storing?

    For many people, consuming a fruit salad seems like a good idea because fruit is “all natural.”

    Here is a basic recipe:

    • 1/2 cup of watermelon balls
    • 1/2 cup of cantaloupe balls
    • 1/2 cup of honeydew balls
    • 1/3 cup of strawberry halves
    • 1/2 banana

    Seems like a calorie bargain at only 161 calories for the entire recipe.

    Fruit Salad: Is It Fat Burning or Fat Storing?

    Fat Burning Machine students know that it’s not all about calories. Food affects hormones, including insulin. Insulin is nick-named “the fat storing hormone.” Insulin is released in response to food and the more carbohydrates, and in particular sugar, the…Read More »

    Are You Emotional Eating or Hungry?

    We must feed our bodies in order to sustain life. Food is an absolute necessity. A part of our pre-programmed survival mechanism, there is actually a hunger hormone, ghrelin, that stimulates our urge to eat. When the urge to eat is associated with a need to sustain life, that’s a good thing.

    For some of us, an urge to eat is linked to emotions and not signals from our bodies. Maybe you’ve never thought about this before? Why are you eating?

    Are you eating because you are hungry and need to sustain life or because you are emotional?

    Emotional Eating vs. Hungry

    Here’s…Read More »

    Is Fruit Good or Bad for Your Health?

    Do you know anyone that is constantly eating fruit and they can’t figure out why they can’t lose weight? Maybe you’re one of these people?

    Many people think that any food that is “natural” is good for you. It is a myth that just because something exists in nature, it is good for you. For example, poison ivy is “natural” and it’s definitely not good for you.

    Of course fruit isn’t poison in the same way that poison ivy is poisonous, but, too much fruit – especially in the wrong form – can cause big blood sugar spikes followed by big…Read More »

    Healthy Fruit: Rethinking the Way You Think About Fruit

    “Fruit is natural, so it must be good for you.”

    While I never really liked vegetables until recently, I have always loved fruit. All types of fruits–apples, oranges, grapes, watermelon, cantaloupe, bananas, strawberries. In the summer, my favorite meal was a huge fruit salad. I would buy whole watermelons, chop them up and just eat them throughout the day.

    How bad could it be for me? Even if it is sweet, the sugar in fruit is natural, not processed. God-given from the tree or the vine, right? I thought I should be able to eat it in unlimited quantities. After…Read More »

    Egg Health: Are They Good or Bad for You?

    Egg lovers rejoice! You don’t need to eliminate eggs from your diet.

    You’ve probably heard that eggs – in particular egg yolk – are high in cholesterol. If you are a long-time, low-fat, dieter then you might be aware that egg yolk contains all of the fat in an egg where as egg whites are pure protein.

    I suspect that many of you have been avoiding eggs because you’ve been concerned getting heart disease and cutting calories by cutting fat. But there’s no need to eliminate eggs from your diet. Let’s clear up the confusion once and for all—so you…Read More »

    Blistered Shishito Peppers


    Spice things up tonight. Shishito peppers, the Japanese cousin to Spain’s famed Padrón peppers, can pack in a punch, whether you’re looking for a snack or side dish. This recipe, Blistered Shishito Peppers, is quick and easy to make–and naturally irresistible. Warning: once you eat one, you may not be able to stop.


  • 4-5 cups of Shishito peppers (Gale’s special note–do not inadvertently use Serrano peppers as a substitute unless you like it really hot!)
  • 3 tablespoons of any of the following choices: (3 tablespoons olive oil or 2 tablespoons of olive oil and 1 tablespoon of sesame oil or 3 tablespoons…Read More »
  • South of France-Style Chopped Salad

    Bright colors, tasty veggies and easy to make, this chopped salad is full of nutrients and will keep your taste buds happy.

    Mix together greens, produce and avocado, you’ve got a wonderful fat-burning salad for lunch or dinner. Throw in a little chicken or fish for protein.

    Salad Ingredients

    • 2 heads romaine lettuce
    • 1 head radicchio
    • 2 peppers, red and orange
    • A mixture of yellow and red cherry or grape tomatoes
    • One avocado, cut up into bite-size squares
    • Hearts of palm from one jar (all of them), cut up into bite-sized
    • 3 baby cucumbers
    • 1/2 can plain chickpeas

    Homemade Dressing Ingredients

    Weight-Loss Success: How Janice Scott Became a Fat Burning Machine™

    Think you can’t lose weight? Think again. Get inspired by Janice Scott, a Fat Burning Machine™, real-life weight-loss success story. Her journey and weight loss can be your motivation to become a #FatBurningMachine.

    I have been in competitive athletics all my life but have never been “skinny”. Previously when I have lost weight it has been with lots of exercise and restrictive calories. I didn’t have to do that with this program. What I found is when I cut out the carbs and applied the Burner principals, I had trouble eating enough!

    The Burner technique that helped me the most…Read More »

    Is Yogurt Good or Bad?

    Yogurt is definitely one of America’s most confusing, go-to “healthy” foods. In an effort to meet America’s demand for variety and flavor – and most often the demand for low-fat and low-calories foods – companies are working overtime to add more choices. More recently Greek style yogurt has become very popular, but Americans want to keep the calorie counts down.

    In another column I’ll tell you why aiming for low-calorie options is sabotaging your attempts to lose weight. Until then, you’ll have to trust me that aiming for very low-calorie counts is not your goal.

    Which yogurt choices help us…Read More »

    No Pasta Salad Recipe

    We’re all about taking a traditional dish and making a healthy twist to it. This pasta dish, made with zucchini squash, allows you to enjoy the traditional flavors that a pasta salad brings, without the guilt. Make it for a BBQ or as a main dish – add in some chicken or fish to get protein.


    • 1 medium zucchini squash
    • 1 medium yellow squash
    • 1 can black olives
    • 1/2 can garbanzo beans
    • 2 cups cherry tomatoes
    • 1/2 cup chopped fresh basil
    • 1/2 lemon, juiced
    • 2 tablespoons olive oil
    • 1/2 tsp salt
    • 1/4 tsp pepper
    • 1/4 tsp garlic powder


    What Causes Food Cravings?

    Put your food cravings to an end.

    Many of us have commented that we have an intense, urgent or abnormal desire for a particular food. A study in The Journal of Nutrition found that 97 percent of women and 67 percent of men reported episodes of food cravings. Scientists have looked at what foods people desire and tried to unravel why it is we crave particular foods. Is the desire driven by actual physical needs – I’m low on iron so I crave a steak? Or, is a particular food lust all in our head?

    Rewards, the Brain and…Read More »

    The Top 5 Most Addictive Fat-Storing Foods

    Have you ever felt that certain foods have control over you? You crave these foods.

    University of Michigan designed two studies to examine which foods were deemed most addictive. The first study involved 120 undergraduate students. Participants in this group had a mean age of 19 and varied in age from 18 to 23. Students used a self-reporting tool that examined addictive-like eating behaviors through a series of questions and the foods associated with those behaviors.

    For example, one question was, “Over time, I have found that I need to eat more and more of certain foods to get the…Read More »

    Low-Carb Alcohol Choices: Fact or Fiction

    Let’s cut to the chase, alcohol plays a big role in your weight.

    People that want to follow a low-carb diet are often told to drink red wine or spirits (vodka, whiskey, rum, bourbon or tequila) and soda water instead of beer. They are told to drink wine and spirits because beer has so many carbs. Let’s look at this party question a little closer.

    Low-Carb Alcohol Choices

    A good place to start is to take a look at the nutrient profile of beer. A single bottle of craft brew, Odell’s 90 Shilling, contains 160 calories, 0 grams of fat, 0…Read More »

    How to Beat Heat Illness

    As temperatures rise and you get involved in outdoor activity, your body takes action to keep cool – you sweat. As sweat evaporates off of your skin, it is this mechanism that creates a cooling effect. This cooling effect helps keep your body, and all the internal organs, within a fairly narrow temperature range.

    Sometimes, when the temperature and humidity gets high or when you spend a lot of time in the heat, the body’s cooling mechanisms can’t keep up. In the best case you feel hot and look for a place to escape from the heat. The worst case…Read More »

    Do You Need a Sports Drink As Summer Heats Up?

    If you are a person interested in losing some weight, would you think it’s a good idea to mix up a glass of sugar water and drink it to quench your thirst? Of course not.

    I’m certain you are thinking, “That’s ridiculous! One of the easiest ways to add unwanted inches to your waistline is to drink sugar water.”

    That is precisely what a sport drink is: sugar water.

    Unfortunately, many people have the misunderstanding that sport drinks are necessary for survival in hot weather or when any kind of physical activity is taking place. For the majority of people, most of…Read More »

    Mother’s Day Breakfast: Sausage, Egg Whites and Greens

    This prep-ahead breakfast bake is perfect for Mother’s Day brunch. All of the prep work can be done the day before, which allows more time to enjoy activities with mom.

    The first time that my husband Del was doing the preparation for this breakfast bake I have to admit I turned up my nose. I had a bad attitude about eating leeks for breakfast. Somehow leeks didn’t seem like breakfast food. I am happy to admit that this dish is now one of my favorites. I think it’s good for breakfast, lunch or dinner. It saves well in the fridge,…Read More »

    5 Great Mother’s Day Gift Ideas

    Skip crowded malls and long lines this Mother’s Day. Instead take mom outside. For most moms, the best gift you can give is your time.

    If you’re looking for Mother’s Day gifts and activities that your Fat-Burning mom would love—and can help the family stay healthy too—then take a look at these five ideas.

    Nursery Plants or Seeds

    Get mom some greenery. It doesn’t matter whether mom loves flowers or a vegetable garden, both types of plants work. It also doesn’t matter whether you buy her favorite plant in a seed form or as a bedding plant. If you do go with…Read More »

    Ask Coach Gale: What are Miracle Intervals?

    Let’s clear up the confusion once and for all about the difference between Miracle Intervals and HIIT (High Intensity Interval Training).

    What Are Miracle Intervals?

    Miracle Intervals

    Miracle Intervals are fast bouts of exercise (anything from 10 to typically 45 seconds long) with very long recovery intervals (2 to 5 minutes). The speed can range from a gentle acceleration to all-out sprints for the very fit folks. The mistake most people make is not allowing enough recovery – enough time and/or low enough intensity.

    These powerful little intervals don’t seem that they could do much, but research shows they improve fitness and insulin…Read More »

    Gale Shares How to Lose Fat on iHeart Radio

    Ditching the idea about low-fat, low-calorie diets is hard. Gale Bernhardt explains how to leave these habits behind to lose fat and gain energy with host Melanie Young on the April 18, 2016 iHeart Radio episode of Fearless, Fabulous You.

    Diet alone can help people shed excess weight, but when combined with smart exercise – Miracle Intervals – the results are even better. Watch this episode to learn more.

    Note: Gale is the second guest on the broadcast, following Dr. Alison Kay.

     …Read More »

    Metabolism-Boosting Meal in 30 Minutes

    At the end of a busy day, I want to eat a healthy meal – and I don’t want to spend two hours preparing it. By keeping carbohydrates restricted at dinner time, as you’ve learned in the book, I can boost my body’s Fat-Burning metabolism. My go-to dinner is Gale’s Health Salad and Easy Oven Salmon. I use the easy salad dressing found in the Health Salad recipe or Danielle’s fantastic Lemon Dressing.

    Give it a try and let me your favorite seasoning to use on the salmon. Do you have a favorite Fat-Burning Machine recipe? Send it our way;…Read More »

    Mike Shares With Fox 32 Chicago the Nitty Gritty on Weight Loss

    Fox 32 Chicago interviews Mike about the easy, practical Fat-Burning Machine weight loss plan that changed his life. He talks about Miracle Intervals and how short bouts of speed with generous rest can have a big impact on your weight loss plan. He also talks about eating fat – healthy fat – so that you can lose weight the healthy way. His mom, Jan, was in the audience and she’s lost 67 pounds!

    Watch the video below, or click here to visit the Fox 32 Chicago post.

    Read More »

    Spring into Fitness With This 30-minute Circuit

    No time to exercise is a thing of the past.

    When you’re pinched for time and want a combination of cardio and strength work in one session, try this circuit that can be done right from your front door in about 30 minutes.

    5 minutes – Warm-up walk at a comfortable, yet brisk pace.

    1-2 minutes – Find a curb or stair that you can use to do 12 step-up movements with each leg. Place your left foot on the curb or stair. Keep your toes pointing straight ahead with your knee and hip aligned with your foot, then…Read More »

    April Fools! 3 Foods You Think are Healthy – But are Not

    We’ve been conditioned to think that particular foods are “healthy” due to wording on the label. Some of our beliefs about labeling might be misleading us into eating foods that are not healthy for us, when we thought the opposite.

    In this column, I’ll give you 3 foods you might think are healthy – but they’re not. I’ll call out particular brands, but I want you to know that the brand is called out as one example of many. Focus less on the brand and more on the information you glean from the examples.

    Dannon® Light & Fit Greek Yogurt, 80…Read More »

    5 Tips on How to Regain Control of Your Eating

    For most people who have become successful Fat-Burning Machines, the occasional out-of-bounds meal or snack is not a problem. What I mean by “occasional” is about once per week. These successful Fat-Burners simply get back to their routine at the next meal and no harm has been done.

    The real trouble often comes when there is a weeklong departure from your proven Fat-Burning habits… often caused by a business trip or vacation. One slipped meal turns into two, then three, and before you know it you’re returning to the old bad behaviors that made you heavy in the first place. Ugh.

    I…Read More »

    Feeling Stressed? See If Your Stressors Make The List.

    Do you feel like you have a lot of stress?

    Me too. All of us have stress in our lives. Sometimes, some years, the stress is higher than at other periods in our lives. The last year has been really stressful for me. I will admit that when I’m under a big stress load, it is easy for me to overeat and eat the wrong foods. Do you over eat or eat the wrong things in stressful times too?

    In a future column, Mike and I will share our tips for managing stress to be sure that any damage to your diet,…Read More »

    What Diet is Best: Low Carb or Low Fat?

    Most people begin a new diet to lose weight. Some also want to improve their health. So which diet is more effective at weight loss and improving health, a low-carb or a low-fat diet?

    In a research study published in the 2014 Annals of Internal Medicine, scientists looked at the effects of a low-carbohydrate diet — compared to a low-fat diet — on body weight and cardiovascular risk factors. What they found is that the low-carbohydrate diet was better for weight loss and it reduced cardiovascular risk factors.

    This is great news for those who follow the principles outlined in Become a…Read More »

    13 Surefire Ways to Become a Fat-Storing Machine

    13 Ways to Gain Weight – Guaranteed!

    More than 100 million Americans don’t need another person to tell them that a cheeseburger and fries were the wrong choice, that they need to stay away from processed, prepared foods, or that they need to exercise regularly. What they do need to know is that their bodies are predisposed to being fat-storing machines.

    Metabolic syndrome is the technical term for a condition that applies to one-third of all Americans. These people are constantly blamed for not being able to eat or exercise correctly – and it’s not their fault. The truth is far closer to this: they simply need to…Read More »

    Ask Coach Gale: HIIT versus Miracle Intervals

    Ask Coach Gale: HIIT or Miracle Intervals

    I recently received a question about the difference between HIIT and Miracle Intervals. Now Miracle Intervals are the secret sauce in moving you from being a fat-storing to Fat-Burning Machine, so I want to make sure you understand the difference.

    What are Miracle Intervals?

    Miracle Intervals are fast, short speed bursts, anything from 10 to typically 45 seconds long, with very long recovery intervals. The speed can range from a gentle acceleration for new people, to all-out sprints for the very fit folks. The mistake most people make is not allowing enough recovery; enough time and/or low enough intensity. These powerful little…Read More »

    Miracle Intervals, Exercise, Weight Loss


    If you’ve ever struggled to lose weight and keep it off, you’re not alone. Millions of Americans suffer from Metabolic Syndrome and insulin resistance. This stacks the deck against them in their weight loss goals. But the right food and the right kind of exercise can flip the switch, and turn on their ability to burn fat and lose weight. Adding what former Olympic trainer, Gale Bernhardt, calls “Miracle Intervals,” to a moderate walking or biking exercise program is the secret sauce to blasting through weight loss stalls.

    Bob’s Story

    Bob started his weight loss journey when…Read More »

    Beat Metabolic Syndrome


    Meet Bob. Bob’s doctor has recommended he make some lifestyle changes to get control of rising blood sugar levels. Bob made the decision to become a Fat-Burning Machine, for his health and for his family. We’re going to be there, every step of the way, as Bob flips the switch – and we hope you’ll join in. Let’s congratulate Bob for taking a powerful and positive step!

    Join Bob – Create Your Weight Loss Success Story

    Take these four steps to begin losing weight and breaking through the roadblocks of insulin resistance and metabolic syndrome that have…Read More »

    11 Tips to Ignite Your Fat-Burning Machine

    11 Tips to Ignite Your Fat-Burning Machine

    Everything you learned about diet and weight loss might just be wrong. In fact, it could be keeping you fat, fatigued and frustrated. These 11 tips will help you flip your internal switch from fat-storing to Fat-Burning and help you break through the weight loss barriers caused by insulin resistance and metabolic syndrome.

    11 Fat-Burning Tips

    1.     Slow down. Killer workouts don’t burn fat. Sustained intensity workouts, popular in most gyms today, will burn your easily available sugars, and not your stored fat. The result can be uncontrollable hunger — within hours — and a complete collapse of willpower leading to poor…Read More »

    Gale Bernhardt’s Bio

    Gale Bernhardt is a successful coach and fitness consultant. Her experience with top-level athletes is used to help people looking to achieve lifestyle success. She adapts the same training principles used by successful Olympians for people looking to achieve new levels of personal health & fitness.

    Gale coached an individual cyclist to success at the 2000 Sydney Olympic Games. In 2004 Gale was selected to be the USA’s Triathlon Coach for both the men’s and women’s teams for the Athens, Greece Olympic Games. She was also named  as the 2003 Pan American Games Coach for both the men’s and…Read More »

    Featured on Good Morning America: Jump-Start Your 2016 Weight-Loss With ‘Fat-Burning Machine’ Diet Tips

    Mike Berland and Deborah Roberts of Good Morning America share the top strategies for getting a jump-start on weight loss in 2016 using the principals of the Fat-Burning Machine 12-week diet and exercise program. Berland puts Robert through the Miracle Intervals developed by former Olympic coach, Gale Berland and demonstrates how easy it is to flip the switch and train your body to be a Fat-Burning Machine….Read More »

    Danielle’s Super Sandwich and Secret Yogurt Sauce

    Danielle’s Super Sandwich

    • 4 ounces deli-sliced or fresh baked turkey breast
    • 1 tomato, chopped
    • ¼ avocado
    • 1/8 teaspoon garlic salt
    • 1 teaspoon olive oil
    • 1 slice whole grain bread
    • Handful of sprouts for topping
    • 1 tablespoon *Secret Yogurt Sauce

    Sauté turkey breast in olive oil with ½ chopped tomato in saucepan. Add a dash of garlic salt.  Turkey will slightly brown on the edges.  Spread avocado on toast.  Pour Secret Yogurt Sauce on top of avocado.  Slice the other half of the tomato.   Place sautéed turkey over avocado and then top with tomato and sprouts.

    This can also be served over a bed of lettuce using the Secret Yogurt Sauce…Read More »

    Tortillas…Good or Bad?

    Someone had recently asked which tortillas would be recommended for the Fat-Burning Machine diet.  When choosing a tortilla look for quality of ingredients first, then look for size.  Corn is typically a better choice because of the ingredients and size.

    If you decide to use flour tortillas, take a look at the ingredients first. Typical flour tortillas have loads of fillers, unrecognizable ingredients, and low quality highly refined oils.  Here’s an example ingredient list:

    Mission Flour Tortillas:  Enriched Bleached Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Vegetable Shortening (Interesterified Soybean Oil, Hydrogenated Soybean Oil…Read More »

    Five Ways to Prepare Now for Weight Loss Success in 2016

    1.Make the commitment to be your best, most healthy self and write down your goal.

    It always helps me to have a goal in mind when I am working towards success.  In my political life, the goal is to win the election.  In my business life, the goal is to have impact – either change an attitude or behavior.  To achieve these goals and be successful, I would always start by writing a campaign plan or a business plan.  I would identify the key steps and milestones to track progress and away I would go.

    In getting control over your weight, you…Read More »

    Putting the Presidential Candidates (and America) on a Diet

    Reposted from The New York Times, by Katherine Rosman  |  Dec. 11, 2015
    To view the original article, click here.

    At the wooden kitchen table in his rambling home in the horse country of Waccabuc, N.Y., Mike Berland, a crisis manager, public-opinion researcher and veteran political pollster, assessed the so-far lackluster campaign performance of Jeb Bush, the Republican presidential candidate.

    Mr. Berland, who has worked for the campaigns of Hillary Clinton, Bill Clinton and Michael R. Bloomberg, is certain he has identified Mr. Bush’s key problem: He is not eating enough fat.

    “The Paleo diet is not helping him come across as an…Read More »

    A Great Strength Exercise You Can Do at Home

    Beginning a strength training program doesn’t have to include a gym membership or the purchase of fancy  equipment. You can begin your program with simple, yet highly effective exercises. Let’s begin with a chair squat or chair sit.

    As Cathy demonstrates in the first photo, face away from the chair with your feet roughly shoulder-width apart. Use a foot and leg position that feels natural for you. Using the muscles in your legs to control your motion, slowly sit down in the chair. Hold your arms loosely to the side. Notice how you could run a straight line from…Read More »

    6 Exercise Facts That Make You Fat


    You faithfully work out at the gym. You bike or run. You take exercise seriously, and think you’re doing everything right. So why aren’t you seeing progress on the scale? Why are you still struggling to lose the same pounds and inches? If you’re scared that you’re just stuck with the extra weight no matter what you do, here’s some good news. You might be inadvertently sabotaging your success because you don’t know these 6 big fat-burning facts about exercise.

    FACT 1: Many of the machines lie!  You are not burning as many calories as you think you are.

    Did you know…Read More »

    Kick-start Your Exercise Program

    Do you worry that exercise has to be intense and painful to achieve results? Have you tried and given up on exercise programs because you just ran out of steam? It doesn’t have to be that way.

    First of all, understand why you’re exercising in the first place. It’s not so you can jump through hoops or wear yourself out. It’s so you can live a high quality life—whatever that means for you. Being fit means being able to go for a pleasant bike ride. It means being able to play with your kids and grandkids. It…Read More »

    Flip the Switch…and Become a Fat Burning Machine

    I am a problem solver. I find solutions for my clients who face big challenges.  Whether they are politicians like Bill Clinton, Mike Bloomberg or Hillary Clinton who seek elective office, or major companies like Facebook, Playboy, the National Hockey League or Estee Lauder who need help with branding, I am the guy people turn to when they want to get the job done. I’ve solved a lot of problems in the past two decades!

    But while I was finding solutions for everyone else, I faced one myself that I couldn’t seem to fix.  My weight. I had been gaining 1…Read More »

    “I never dreamed this would happen to me – it’s a miracle!”

    A Fat Burning Machine Testimonial

    Janet Reuss

    I have been obese for the last 20 years. I could never understand why I couldn’t lose weight.  I’m intelligent and have plenty of will power, but diets didn’t work for me. I’ve yo-yo dieted and tried all the popular programs, like Jenny Craig and Weight Watchers, but I never succeeded. I always felt terrible about not losing weight, and blamed myself for failing.

    Desperate, I researched Duke University’s health and wellness program and decided to give it a try. I lived on campus for four weeks in a very…Read More »

    Don’t like to exercise? 5 ways to get motivated.

    I don’t like exercising. Never have, never will.  Here are 5 insights that guide my exercise habits:

      30 minutes is all it takes. I am never so busy that I don’t have 30 minutes to exercise. There are so many excuses of why not to exercise–too busy, too tired, too late. I have to keep reminding myself that it only takes 30 minutes to stay a Fat-Burning Machine.
      So ask yourself, “Do I really not have 30 minutes in your day for myself?” Of course you do—and it will keep your fat burning switch in the “on”…Read More »

    Mike’s 5 Fat-Burning Lunch Strategies

    Tips from the book, Become a Fat-Burning Machine: The 12-Week Diet

    Lunch out at an amazing restaurant where I really want to enjoy the food. This happens once a week. I go to an incredible restaurant where the food is unique and delicious. I am more likely to take a chance and order something new and amazing.  Sometimes it can be Japanese or the latest Farm to Table restaurants.  Regardless of restaurants, I have five tactics that I always use so that I can enjoy the specialty of the food, but not deviate from the plan:

    Read More »

    Peter Davis

    I had gotten to a weight that was making me miserable – 193 pounds! Comments from people were all too frequent and my health was declining. I had terrible back pain, I couldn’t sleep well and I was always tired during the day. I believed it was all attributable to my carrying too much weight. I didn’t want to look in the mirror or step on a scale. I decided to become a Fat-Burning Machine because simply put – I had finally had enough. I had seen the positive impact of the Fat-Burning Machine diet and exercise program had…Read More »

    5 Things I Did That Destroyed My Ability To Be a Fat-Burning Machine

    #1: Thinking that bites, licks and tastes (BLTs) don’t matter

    When I was a young man starting my career, I had a business mentor who had struggled with his weight for most of his life. From time to time we would go on diets together, and he would always tell me that it was okay to have “just a bite” of any food. Like a good protégé, I believed him. He was right about so many things, but not about bites not having an impact.

    Bites, licks and tastes matter. They trigger cravings, upset the sugar…Read More »

    Beat Back the 5 Great Fears to Becoming a Fat-Burning Machine

    If you have a voice in your head creating doubt about your ability to succeed at your diet, you’re not alone. Those of us who have repeatedly tried and failed to achieve permanent weight loss can easily find ourselves beset with doubts. Those fears can insidiously undermine our progress. To move on, we have to beat back the 5 big ones:

    Fear #1: Will this really work or will I just end up gaining more weight?

    Before I became a Fat-Burning Machine, my long-term diet history was not good. The pattern was always the same: I went on a diet and changed…Read More »

    5 Fat-Burning Tips for Your Next Supermarket Trip

    I used to view supermarkets as huge temptation palaces. As I rolled my cart down the aisles, all I could think about was how on earth I’d avoid the “bad” foods and choose the “good” ones. It was miserable. But I’m a problem solver, and my fear of supermarkets stopped once I developed 5 shopping strategies.

    1. Make a list…and stick to it.

    Always shop with a list, and once you’ve created it don’t deviate. Organization helps—as opposed to randomly scribbling items on a piece of paper. Create a master shopping list on your computer,…Read More »

    5 Fat-Burning Friendly Meals to Order at a National Restaurant Chain

    I used to think I didn’t have a prayer of staying on my fat-burning plan if I ate out. The problem was, with my heavy traveling schedule it was sometimes difficult to avoid chain restaurants altogether. I began to think about how the average American eats, and realized that chain restaurants were everywhere: A day of shopping might mean lunch at Panera’s. A night out with the kids might mean dinner at the Olive Garden. A quick work lunch—a sandwich at Subway. A road trip—a pit stop at Chili’s or Boston Market. I realized that it was unrealistic…Read More »

    Linda Kennedy

    Before starting the Fat-Burning Machine Diet Plan, I considered myself a pretty healthy person. I would eat the recommended fruits & veggies per day, eat mostly lean meats, and exercise regularly. I exercised some 6 to 10 hours a week doing cycling, weights and yoga. But – I was always hungry and struggling because my weight was slowly creeping up. No matter what I tried, I couldn’t seem to get down to my “fighting weight.”

    Then along came Gale Bernhardt, Mike Berland and the Fat Burning Machine Diet. After implementing the Fat-Burning Machine program, my weight loss was slow but steady. I’ve lost 10 pounds…Read More »

    Ron Kennedy

    I have always prided myself in being able to eat pretty much whatever I desired as long as I reasonably balanced the calorie intake with exercise. Through my 20’s and 30’s this approach kept my weight gains below the national average (in 15 years I think I gained about 10 lbs). However, I had borderline high blood pressure and tended to “binge” exercise (no consistency, 4 hour mountain bike ride on the weekend but nothing throughout the week). In my early 40’s I decided to renew a commitment I had made to my self as a teenager…Read More »

    Easy Oven Salmon

    by Gale Bernhardt

    • 4-6 ounces of salmon per person
    • Olive oil
    • Salt-free seasoning of choice. Favorites include Greek and Cajun.

    Move the top oven rack two positions away from the top broiling position. Turn the oven on broil, high.
    Layer two pieces of aluminum foil and fold up all the edges to make a pan. Lightly brush the foil with olive oil. Place salmon on the foil and lightly brush the top of the salmon with olive oil and season to taste.
    Cook 3-5 minutes, depending on salmon thickness and personal preferences. Move the rack to the top position and cook an additional 2-5 minutes. –…Read More »

    Athlete’s Omelet

    by Gale Bernhardt

    • 1 teaspoon olive oil
    • 1 large egg
    • 2 egg whites
    • 1/2 cup of brown rice or quinoa (pre-cooked and chilled)
    • 1/4 cup chopped tomatoes or cherub tomatoes cut in half
    • 1/2 cup of fresh spinach, chopped
    • 1/4 cup of sweet yellow, red or orange bell pepper, chopped

    Lightly coat the bottom of a small skillet with the olive oil. Stir the egg and egg whites together in a small bowl and set them aside. On medium heat, lightly cook the vegetables so they remain crispy. Add the egg mixture and the rice at the same time. Cook the mixture until the eggs are firm and…Read More »

    Green Gazpacho

    by Danielle Polansky

    2 pieces of celery
    2 cucumbers (Remove skin & seeds)
    1/2 jalapeno (discard seeds)
    1 clove garlic, minced
    2 cups spinach
    1/2 cup parsley
    1 7 oz container 2% Greek yogurt
    1/2 teaspoon salt
    1 tablespoon fresh basil
    2 teaspoons white wine vinegar
    1/3 cup water

    Pour water into high powered blender. Add remaining ingredients and blend until smooth.
    Garnish with sprig of mint, tomato, and 1/2 cup chopped cucumbers

    Compliments of It Was Divine

    Read More »

    Cauliflower Soup

    by Danielle Polansky

    1 tablespoon olive oil
    1 onion, chopped
    2 cloves garlic
    1 medium-sized cauliflower
    6 cups water
    1 teaspoon sea salt
    2 tablespoons nutritional yeast

    In stock pot sauté chopped onion and garlic in olive oil. Cook until onion becomes translucent. Add water and quartered cauliflower. Cook on medium heat for 20-30 minutes or until cauliflower is soft. Pour ingredients into high power blender and blend. Add salt & nutritional yeast. Chill. Garnish with sliced scallions. Serves 2-3.
    (Recipe from “Become a Fat-Burning Machine: The 12-Week Diet”)…Read More »

    Steve Kent


    The Fat-Burning Machine in me has been awakened! We all have this beast lurking within, but this program is designed to help you get on track and stop the yo-yo dieting and cravings that have plagued many of us for years. So far I have lost 8 pounds over 7 weeks! While this isn’t a huge amount of fat loss, so far, the best part is I feel much better. In particular my atrial fibrillation. I suffer from periodic bouts of atrial fibrillation (AF) – believe me, this is a disease not conducive to physical activity.

    I…Read More »

    Rick Brent

    I am at 33 pounds weight loss. The Fat Burning Machine has given me a program for a lifestyle I can sustain and still enjoy life. I like the stepped approach. I know this program works as I was loosing 1 to 1 1/2 pounds a week. I also stopped chewing tums for heartburn. If I stay away from simple carbohydrates and sugars I do not have the arthritis pain in back and hands. I like the miracle repeat intervals. I do them riding my bike to the gym and hiking up hills….Read More »