Taking Lifestyle Transformation and Weight Loss to the Web! Why?: Introducing Empowered Living Community!

26 Aug ELI-Logo2H-100px
Introducing….The Empowered Living Community!

Taking Lifestyle Transformation and Weight Loss to the Web! Why?

I believe healing and change happens in many different settings. Fortunately, I get to be with people 1-on-1 each day and that is a great place for change to start. People walk out of the office feeling deep desire to change and have begun to overcome deep impediments and road blocks. However, I see these problems often arise:
  1.  You have questions between sessions or simple questions that you don’t think need a whole appointment to get answered.
  2.  You need more understanding and positive support in your environment
  3.  You  want more access to information, such as recipes, movement/workout ideas, research, examples of what worked for others, videos and podcasts that motivate.
  4. You want to be able to share with others about your journey and have people who are on a similar path share with you.
  5. You want daily accountability through checking in and measuring progress.
  6. You want more information on what’s really going on during this process from a physical, psychological, physiological, and biological perspective (well maybe you don’t realize you want this understanding but it is very helpful when you get it in simple terms! )🙂
  7. You want to know what you actually can be doing, eating, and focusing on throughout the week.
There are many more problems that I see come up every week. You need the best support possible to make real lifestyle change! So, for months and months we have been researching what will be of most help to you. We have looked at what is out there in the online health communities. We looked at what these communities are missing and looked if we can fill in the gaps and truly offer the best option. Guess what? We can! We have developed a team with many, many years of experience! A team of experts who have also gone through their own lifestyle transformations… we get it!!
So lets look at this..
What’s different about us?
  • We do not just focus on weight loss. Though we are experts in motivating and teaching people to lose weight we focus on EMPOWERING people to truly transform their lives. SUSTAINABLE weight loss happens to be part of the process!
  • Many online communities are very good and have helped people in many ways. We take it a step further to not just help with physical change but also we are incredible at MOTIVATING you and teaching you to SUSTAIN that motivation!
  • We focus on areas that people might not realize affect sustainable lifestyle change. For example, diets, programs, and online communities do not adequately focus on teaching you how to get better sleep. Yet, if you don’t obtain proper sleep you cannot sustain lifestyle changes and weight loss.
  • We have created a top of the line COMMUNITY FEEL that is also very PERSONALIZED! When members become part of the Empowered Living Community they have support from others in the community while they start getting a personalized plan!
  • We have POSITIVE challenges that will INSPIRE and ENCOURAGE you! Members also can create their own journeys and invite others in the community to come along for the ride and give DAILY SUPPORT to one another!
  • Many diets and programs fail you because they don’t know how to handle the mental performance side of lifestyle transformation. We are experts in mental performance and OVERCOMING MENTAL BARRIERS and stress that is leading to road blocks!
  • We provide access to many simple to strenuous workout plans that MEET YOU WHERE YOU ARE! We don’t initially focus on exercise, instead, we focus on movement and we start you with movement that you can do in your own home, yard, or anywhere you wish! There is no embarrassment in our approach!
  • We focus on overcoming and preventing Type 2 Diabetes, Chronic Pain, and other physical conditions that might be holding you back! Even if you are just looking to stay motivated and increase your physical and mental energy we are the community for you!
  • We don’t focus on calories. We focus on actual food. We focus on what will increase your energy.
Membership also included access to our library (podcasts, papers, research articles, videos) that we have spent years collecting and producing. As well, we will be doing 2 live question and answer sessions a month where you have access to certified and qualified professionals.
As we finalize the last logistical components on the website, feel free to add your email:

The Science is Clear… Partial Sleep Loss Plays Role in Weight Issues

28 Jul Unknown

Depriving yourself of sleep is not always the most admirable skill.

Now, I love to participate in endurance runs that cause me to go a night without sleeping. I even have had to pull off all-nighters to accomplish various tasks. However, I average 7.2 hours of sleep per night- yes, I do track my hours of sleep on my watch🙂 That disclaimer given let’s get to the nitty gritty…

Over the past 15 years more research has focused on the lessening of sleep duration and negative health effects. Both epidemiologic and well-controlled lab studies are now specifically indicating that “chronic partial sleep loss” can increase the risk of obesity, weight gain, and type 2 diabetes (6 Hours Sleep Research).

This study http: 6 Hours Sleep Research straight forwardly demonstrates that sleep restriction (i.e.,bedtime curtailment and poor sleep quality) leads to metabolic and endocrine shifts, which includes:

1. Decreased glucose intolerance.
2. Decreased insulin sensitivity.
3.Increased evening concentrations of cortisol.
4.Increased levels of ghrelin.
5.Decreased levels of leptin.
6.Increased hunger and appetite.

What does all of the above mentioned even mean? Well, if your sleep is restricted these hormonal shifts can cause poor appetite regulation, dysregulated nervous system, difficulty gauging when satiated (i.e. full stomach), higher chance of diabetes, higher chance of weight gain, lower brain energy, physiological cravings for food, muscle weakness, mood swings, and high blood pressure. That is no good… like not at all!

So what does this study suggest in terms of how much sleep we need? Weight gain and obesity risks significantly increase with average sleep under 6 hours per night. Keep in mind that this research is not just one study; instead, this is a research article that has reviewed multiple studies in the field of sleep reduction and obesity. Thus, it is a very reasonable and reliable recommendation that we need at minimum 6 hours of sleep per night. Interestingly, as I review correlations between successful/ sustainable weight loss and sleep hours in my clients I note that clients who are progressing/sustaining long term are sleeping closer to 7 hours per night. The principle here is to sleep at minimum 6 hours per night and if possible work towards getting 7 hours. You don’t need to get discouraged if not every night is spot on… we are looking for an average!

How can you accomplish getting appropriate duration and quality? Well… I have written the following posts on tips to conquer sleep:
Sleep Tip 1
Sleep Tip 2
Sleep Tip 3
Sleep Tip 4
Sleep Tip 5
Sleep Tip 6
Sleep Tip 7
Sleep Tip 8
Sleep Tip 9

Sleep Tip 10

In addition, we will soon be launching The Empowered Living Community… an online community that will help you achieve all of your health goals, weight loss, and receive all the tools needed to feel fully empowered! This will include further help with sleep issues! You can receive more info at DrDrewBrazier.


Motivating Motivation: Why A Slower Start Renders Faster Sustainability

26 Jul

Motivating Motivation: Why A Slower Start Renders Faster Sustainability

Telling, recommending, prescribing, and suggesting is not hardly effective in motivating clients who appear to be unmotivated. The reality is everyone is motivated. Some people are motivated to eat greasy cheeseburgers every day and others are motivated to eat vegetables and fruit. Figuring out how to shift motivation and motivate motivation is imperative. This means a coach must take a collaborative approach with the client. Big goals are not effective. Instead, looking at small decimal change is important. Taking a client from a two to an eight on a ten point scale is not where focus ought to be. Setting plans to go from a 2 to a 2.1 over the next week is more effective.

The idea of small change can be hard for clients as their support systems might not understand why they are taking it slow. Some friends and family might criticize and say they aren’t dedicated enough or not making big enough steps to show they are serious. Sharing with support people the science of small change is important! Our brains, cells, biology, emotions, and physiology cannot sustain fast and big change. Very, very, very few people (less than 8%) can sustain fast and big physical change.

Small changes are guided by the coach but ultimately decided upon by the client. The client is not left to make all the decisions on their own. The coach educates and then asks the client what feels best and is taught to pay attention to what their own body and mind needs.

Dr. Brazier teaches that behavior precedes motivation. This means that if we can take some small steps we naturally become motivated to make bigger change. In many occasions Dr Brazier has found it important to even scale back clients. It is more effective for a client to ask to speed things up versus being told to speed up the process by a health professional. Afterall, slower is faster sustainability!

Numerous diets, plans, products, and companies all tell us thousands of things of what we should do and avoid. The reality is that I have seen hundreds of people make big changes and it all started with picking one small thing to work on. For example, I worked with one individual who chose to focus on having a creative and nutritious breakfast that didn’t include sugar. This left the possibilities wide open. Eventually, this person lost 120lbs and created many new sustainable habits.

You can learn more about other principles that I have found to work with hundreds of people at DrDrewBrazier.com. I have documented what actually works vs all of the ideas out there. Also, we will soon be launching the Empowered Living Community in the upcoming weeks. The community will be your all inclusive place to learn, support, improve, and have access to all the tools you need to reach your health goals!

Medical Errors are 3rd Leading Cause of Death: What Does This Mean? What Can You Do?

6 May


***Medical Errors Are 3rd Leading Cause of Death Research

I have many great and highly respected friends who are medical doctors, nursers, and other health professionals who sincerely care for the patients whom they treat. Thus, I don’t believe that all medical professionals are just walking around carelessly killing their patients. That said, we all know there are plenty of medical providers who are arrogant, rushed, careless, don’t listen, and don’t seem to care too much about patients health. I say all of this and I haven’t even told you where the information stating that medical errors are the 3rd leading cause of death is coming from. Well, I wanted to make sure that it is clear that the problem is much larger than some medical providers being careless, and that there are plenty of physicians who I do trust.
We need to look at what’s really going on here! 
The research stating that medical errors are the 3rd leading cause of death comes out of Johns Hopkins. These patient safety experts conclude that over 250,000 death per year are due to medical error in the United States. Medical error is only behind heart disease and cancer as leading killers.
These researches state that the following are reasons why medical errors, resulting in death, occur:
  • systemic problems
  • poorly coordinated care
  • fragmented insurance networks
  • absence or underuse of safety nets and other protocols
  • unwarranted variation in physician practice patterns that lack accountability
They go on to say that most medical errors aren’t “due to inherently bad doctors.”
So, what does this all mean?
  1.  The healthcare SYSTEM is literally killing people. Many of the deaths are due to systemic problems. Medical providers are being set up to fail to provide adequate services to their patients.
  2. Insurance companies are nothing short of damaging. Insurance companies dictate what can and cannot happen with patients. They have incredible power that is used incorrectly and dangerously. In fact,  the Johns Hopkins researchers indicate the fragmented insurance networks are actually contributing to ending peoples lives.
  3. Medical providers are rushed. They are often times expected to have appointments less than 10-15 minutes, which actually means 1-5 minutes of face-to-face time with a licensed medical provider.
  4. We should stop referring to the current medical model as “Health Care.” It is crisis care. I actually learned this concept from a couple different medical doctors and medical professionals. Medical providers are trained very very well in crisis care. However, they are not appropriately trained in true health care. Furthermore, I am impressed by how many medical docs recognize that in all of their vigorous training they didn’t really learn about preventative health care, and now they are furthering their practices and education to provide true health care.
  5. The research doesn’t take in to account the errors that are related to medical providers not listening to their patients. I see it all of the time where my clients, and others, have truly studied things out and consulted with knowledgeable people but their medical provider is too prideful to listen.
What can you do?
  1. Recognize that you and your body are the best doctors. I am not saying that you should never trust a medical provider. Again, I know many incredible medical providers. Look at your medical appointment as a collaborative consultation. Rarely should you be told what to do without any input on your end. This should be a collaborative process ending in an agreed upon action plan. The main ingredients are assuring you are heard by being assertive and do your homework beforehand. I am not stating we should act like our docs are stupid and question their every move.  I am simply saying make this a team effort! Be heard!
  2. Don’t look to a medical provider or other health professional ( I am stating this as a health professional) for the core of your health care. Medical, psychological, and other health professionals are nothing more than supplementary. This means that true health care starts with YOU! Take back control of your Sleep, Movement, and Nutrition. It is not a good idea to go chucking yourself full of pills without first taking care of the fundamentals. Sure, I say that understanding that sometimes (in rare cases) it is vital to take medication before you get your fundamentals under control- that is for you and your medical provider to discuss.
  3. Find a medical provider that is practicing in an environment where they can spend time with you and actually listen. Look for doctors who don’t double book all the time and who have longer appt slots. Ask the receptionists, and others, how long the appt slots are and how much time you’ll have with your medical provider.
  4. Don’t do something just because a medical professional said to do it. That might sound rebellious. Actually, it’s only wise. Any good medical provider colleague I have will tell you that their patients often times have the answers and know a lot. Do your research and get other opinions if needs be.
In summary, it is imperative that we all realize the role medical providers should play in our lives. They are NOT supposed to be there to run our lives. The good medical/health professionals fully understand that we are here to EMPOWER you! Don’t stop trusting in your medical doctor; instead, become informed and collaborate. Maybe consider other options outside of insurance. I believe health insurance is a fraud and equivalent to a ponzi scheme. Thus, I use a health co-op for my family and focus on taking control of our health in the most effective preventative manner. You are worth the investment of time and money it requires to take care of yourself. Focus on the 3 fundamentals of Sleep, Movement, and Nutrition. These fundamentals will not heal everything (e.g. cancer) but it can prevent and heal the majority of current health issues.
Side notes about the process of reviewing this article: 
We spend millions and millions of dollars every year on insignificant, fudged, and crummy research. Anytime I have taught research to graduate students I make sure it is clear that the majority of research we all read is not be to taken as “proving” anything. In fact, research should never be considered to prove anything. All research can do is suggest, indicate, or something of the liking. Furthermore, research is often times not even describing/studying what they say they are. Due to extraneous variable, confounding variables, and poorly operationally defined terms, the results should always be viewed with heavy criticism. For example, in this research article it doesn’t really define “medical errors.” So, what are we really even looking at? Bottom line: one should always read any research with very objective lenses. In addition, most research is funded by groups of special interests; therefore, the research is obviously going to be favorable to the funding source. Always know who funded the research!
This article only discusses “medical errors.” Well, the truth is errors in the health profession happen all of the time. We cannot get our errors down to zero in any field. However, we can be open to learning, listening, and implementing the safest practices. As a licensed professional in the field of psychology I get it that I make mistakes. I hope that I can listen to my clients and pay careful attention to the overall process so that mistakes can be reduced. We, in the field of psychology, need to recognized our errors as well and not be so fused to the techniques we are using and forget that our clients have all the answers within.

Your Body is the Best Doctor in the Room…

6 Apr


“Your body is the best doctor in the room- listen to it!”- Mark Hyman, MD

As an expert on weight loss, overcoming diabetes, and transforming lifestyle my goal is to empower others and  lead them to become their own best healer! I usually get people in my office, or at my presentations, after they have been to over 8 different health professionals (i.e., dietitians, nutritionists, medical docs, other therapists) and I’m told, “no one has given me the right answer.” This is a tragedy because the reality is the best answers come from the owner of your body and mind- that is YOU!
Healers, doctors, and other professionals can give you very good ideas and advice; however, they can never fully comprehend the entirety of your internal workings. This means it is imperative that you can begin to see that if you want SUSTAINABLE change you will want to learn the simplicity of mastering your own body.
Here is where I want you to start…
  1. Observe yourself! When you go to a medical/nutritional professional you are going to spend all kinds of money for them to observe. You can start this process on your own. Sure, you don’t have all theformal speciality training that these professionals have but if you know here to start you can become your own best expert.
  2. Focus on the 3 core fundamentals. Sleep, Nutrition, Movement. I cannot adequately express the absolute importance of working to fine tune these fundamentals first and foremost. However, that does not mean taking sleep medication and diet pills.
      First steps in focusing on these fundamentals is to pay attention and learn. Pay attention to what is working and and what is not working. If you are struggling with sleep then study all of the behavioral changes you can make to better your sleep. They are plenty of recommendations on my blog (ItAintaDiet.com). If you are struggling with nutrition then focus on getting in as many whole foods and simple nutrition. Again, I have discussed many good things to consider on blog. If you are not exercising that is ok! Instead, start with walking/moving four about 10 minutes every couple hours throughout the day.
These 2 above mentioned recommendations seem so simple. Well, the truth is you need to start simple. If you try a lot of alternative (which medicine is alternative) methods to start then you are neglecting what is foundational and sustainable– that is the fundamentals of life!
You might not know where to look for answers all on your own, and that is ok! However, I want you to know that you can surround yourself with wise people, read a lot, and study, but that should never override learning from your own body/mind. In other words, learn a lot from others but first do all that you can do!
Don’t wait for other people to tell you the answers… go and find the answers!
Don’t say you are helpless until you have researched, implemented, and experimented with everything that could be helpful. 

Healthcare is Your Right…. Huh?

25 Feb

People say that healthcare is our “right” and not a “privilege.” I agree… It is mine, and your right to take charge of your healthcare, which I think is best described of feeling empowered to live mindfully, healthy, and preventively.

Am I ignorantly stating you, and I, can prevent every health problem? No! However, I am stating we can prevent the majority of our health issues by understanding healthcare is our right… It’s our right to eat well, move often, and get adequate rest.
Empower yourself- don’t wait for others to do it for you!

Why Would I Torture Myself on the Trails?

7 Feb


I am asked why I would torture myself by running up and down rough trail.

A pavement pounding fellow runner once told me they don’t run trails because they want to run fast and fears falling. Lame! Part of why I love trail running is learning to run fast (relatively speaking) through rough terrain and then respecting the mountain more every time I fall. I don’t run to escape life, rather, I run to engage and feel more of life. 
The mountains speak to me and I mean that in a genuine way. I’m not talking about when it seems trees speak to me at hour 20 of a 100 mile race (aka hallucinations). I am referring to mountains speaking to me in a way of tranquility and empowerment radiating through my soul.
When I’m above timberline it feels like the world stops. My focus on the important  aspects become more clear. Motivation to be a better husband and father grows. Each step I take inspires me to take another.
Allowing myself to move quickly down a steep descent makes me feel like a child – in a way of feeling free and limitless. It give me a sense of not being afraid of falling and being grateful for every step landed successfully.
I love to climb. Feeling my heart work so efficiently gives me gratitude for every subsequent breath. I love when I have a climb of 3,4, or 5,000 feet and it feels like it will never end, and my body hurts. Then suddenly I’ve made it to the summit- much like the challenges of life. It reminds me that every summit can be conquered by putting one foot forward. Climbing a good ascent causes me to not get caught up on finishing the climb but being present- minded along the way because their are many wonderful views and lessons during the journey. In fact, often times the best view is not at the top. If my head is down and not in that moment I’ll miss a gift.
I love encountering wildlife. Some people ask if I’m afraid to be eaten by a bear. I say no because – one, I’m not a berry, and two, I don’t smother myself in salmon scent. Actually, bears fascinate me. Sure a bear could kill me, but I fear a drunk driver more. I love the deer and elk hopping through meadows. Learning to respect the territory of many other creatures is humbling. Paradoxically, it feels nice to not be alone in the woods…. There’s always some creature out there!
I love the fresh smell of pine and the vibrancy of aspen colors. I’m amazed by the fresh water out of a stream.
I love that no step is the same. I enjoy being scratched by the bushes. I yearn for a sunrise at the summit.
Best part is I get all this done before breakfast. I love sharing pics with my family.
We all are inspired by different things. Motivation doesn’t come from sitting in a chair. Exploring, creating, and mindful movement breed quality of life. Whatever is yours go get it. As for me I’ll keep running on trails whether you like it or not:)
Never stop exploring ! 
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