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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »