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 »