101 Fat Loss Tips by Paula Owens, MS

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

Paula’s Pearls and Principles for Fat Loss

To lose weight (bodyfat) effectively and efficiently (and more importantly, keep it off), your primary focus

should be directed on becoming as healthy as possible and making healthier choices that work for YOU.

When you focus on health first, fat loss happens naturally.

When you give the body what it needs, provide the right environment to thrive, and remove what’s

causing harm, the body will heal. It takes a personalized plan, an open mind, valuing self, compliance,

and perseverance.

When you make healthier choices and those healthier choices become your lifestyle, fat loss will happen

naturally. Here are 101 Paula Principles to help you get started…

What you choose to eat and drink, the quality, diversity and nutrient-density are foundational factors

for permanent fat loss, preventing dis-ease, reversing adverse symptoms, and a living healthy lifestyle.

Rest and quality uninterrupted sleep, managing stress, nourishing your adrenals, healthy functioning

digestion, minimizing exposure to harmful

endocrine-disrupting chemicals

, poisonous threats, and

environmental toxins, nnEMF, WiFi, 5G and electropollution, eradicating any underlying infections,

optimizing a healthy microbiome, healthy liver function, balanced hormones (specifically insulin, cortisol

and thyroid), smart exercise, moving your body more (sitting less), a sensible dose of sunlight

exposure, honoring self-care, healthy supportive relationships with like-minded people, addressing soul

wounds, prior traumas, healing self-sabotaging thoughts, old mental and emotional patterns and

behaviors, taking responsibility for your choices, thoughts, conversations, conduct and character,

making a commitment, consistency, a determined mindset and positive attitude.

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

101 Fat Loss Tips – Paula Owens, MS, CCN

By following my fat loss tips, you will drop body fat, boost your metabolism, balance your hormones, look

and feel better than ever, stabilize your blood sugar, reduce inflammation, experience a happier mood,

and ultimately transform your life and change your body without counting calories, dieting or deprivation.

An additional bonus: you will experience increased energy, better sleep, less anxiety, disappearance of

aches and pains, reverse many common health challenges, and live a happier, healthier life.

► Foods and Beverages – What to include

1. Use food as medicine to stabilize blood sugar, reduce inflammation, optimize your microbiome, brain

chemistry, and create hormonal balance with a diversity of organic, nutrient-dense, real food.

>> Download the Healthy Food Guide from my website.

2. Start your day with 12-20 ounces of filtered water with the juice from an organic lemon or lime. Add

1/4 teaspoon of Redmond’s Real Salt.

Optional add ins: Ceylon cinnamon, fresh grated ginger root

3. Invest in a Paula-approved water filter. Install a water filter in the kitchen and shower/bath.

• Reverse Osmosis (change the filters periodically)

• Whole house filtration system

• Shower and bath filters (Lowe’s, Home Depot, pH Prescription, Aquasana or Crystal Quest)

• Countertop filters and water pitchers

✓ Pro One

✓ Alexapure

✓ Clearly Filtered

✓ AquaGear

✓ Aquasana

✓ Crystal Quest

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

4. Drink a minimum of half your bodyweight in ounces of water daily. Drink water away from mealtime

on an empty stomach. Do not overhydrate (doing so causes electrolyte imbalances).

In addition to filtered water, include unsweetened green tea, Hibiscus tea, cranberry tea, bone broth,

cinnamon infused water, ginger infused water or yerba mate tea to your beverage menu.

Optional add ins: electrolytes (Electrolyte Forte), fresh lemon or lime juice, fresh mint, ginger root,

cranberries or cucumber slices to help with bloating, water retention and to support detoxification.

5. Invest in a Yeti or Hydroflask bottle for drinking water. Get rid of the hormone-disrupting plastics!

6. Shop for organic, non-GMO, grass-fed, pasture-raised foods as much as possible to minimize intake of

hormone-disrupting pesticides, herbicides, GMOs, glyphosate and other toxic chemicals that inhibit fat

loss, cause insulin resistance and weight loss resistance.

7. Coffee can be a healthy option for those who are able to metabolize it and have healthy functioning

adrenals, but it must be organic! What the coffee is brewed in matters too!

• No plastic coffee pots, K-cups, Styrofoam cups or Keurig coffee makers.

• Opt for an old-fashioned stainless-steel percolator or a French press.

8. Focus on P.F.F. meals (protein, fat and fiber) – Aim for P.F.F. at each meal

• P = Protein (organic, grass-fed, pasture-raised beef, bison, lamb, organ meats, eggs, poultry,

seafood, wild salmon and other healthy fish)

• F = Fat (organic grass-fed meats, fish, wild salmon, seafood, avocado, butter, ghee, goat milk

kefir, raw cream, raw kefir, raw milk, black cumin seed, egg yolks, nuts, seeds, coconut oil,

coconut cream, tallow, EVOO olive oil)

• F = Fiber (vegetables, sprouts, plants, herbs, leafy greens, bitter greens), avocado, nuts, seeds,

fruits and root veggies such as sweet potato, yam, parsnips, jicama, carrots)

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

9. Organic grass-fed, pasture-raised protein to support your metabolism, your body weight, goals,

lifestyle, age, brain function, and health conditions. Protein helps to increase satiety, boost

metabolism, lose body fat, supply your body with amino acids to optimize brain chemistry, and reduce

sugar cravings.

Remember, quality matters! Replace factory-farmed animal protein with organic, grass-fed and

pasture-raised proteins. Factory-farmed animals are fed a diet of genetically modified corn, soy,

grains, synthetic hormones, pesticides, GMOs, glyphosate and injected with mass doses of antibiotics.

Eating non-organic factory-farmed animal protein disrupts hormones, causes digestive dysfunction,

leaky gut, estrogen dominance, increases inflammation, accelerates aging, promotes disease, and as a

result your waistline expands and your body fat increases. Remember, you eat what the animal ate!

10. Include healthy, healing fats: grass-fed organic butter and ghee, avocado, grass-fed meats, wild

salmon, extra virgin organic olive oil, avocado oil, sardines, fish, seafood, coconut oil and omega-3

fatty acids to eliminate cravings, provide a sense of satiety, greater fat loss, lessen inflammation,

stabilize mood, optimize brain function and cognition, balance blood sugar, and increase metabolism.

11. Your first meal of the day includes a quality source of protein and a source of fat (such as avocado or a

handful of nuts). Additional options: veggies, mushrooms, plants, leafy greens, root veggies,

cruciferous veggies, and a small amount of fruit such as berries.

What you eat at your first meal of the day reflects how you’ll feel and function the remainder of the day.

12. Include hot peppers, chilies, grated lemon peel, ginger root, cinnamon, garlic, black radish,

watermelon radish, red radish and bitter, leafy greens to boost metabolism.

13. Keep a food journal for accountability for 4-6 weeks. Doing so will help to identify foods that may be

problematic for you, portions, variety and diversity of foods, and how you felt afterwards…

14. Rotate your food choices and add a variety of foods as much as possible to avoid having the same

foods day after day after day.

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

15. Sit down during mealtime. Eat s-l-o-w-l-y. Avoid digestive disruptors >> computers, smartphones,

scrolling, television during mealtime. Turn off the news, do not multitask, drive and eat, avoid loud

environments, listening to chaotic music, refrain from stressful conversations during mealtime,

thoroughly chew every bit of food before swallowing it, breathe deeply, and say a prayer of gratitude

before eating. Bless your food.

16. Consider an 8-10 hour “window-of-time” for eating in which you consume meals.

17. Aim for one nutrient-dense, liver-lovin’ salad daily. Choose bitter greens like arugula, dandelion

greens, red cabbage, cucumber, cilantro, parsley, dill, carrots, red or green onion, jicama, radishes,

celery, fennel, etc. Add sliced mango, apple, apricot, pear, avocado, juice from a fresh lemon or lime,

salt, cumin, mustard powder, . . .

The best diet?

The best diet is the one that works best for YOU, and supports your unique biochemistry, your

lifestyle, nutrient status, metabolism, hormonal profile, age, activity level, brain function, any health

challenges, reduces inflammation, reverses symptoms, and stabilizes blood sugar and insulin.

‒ Paula Owens, MS, CCN

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

There is no greater investment than our health.

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

► Diet /Food No-No’s: Avoid & Eliminate the following

18. STOP snacking. NO grazing, nibbling or snacking your way through the day. Stop the mindless comfort

eating, grazing, eating between meals, and snacking your way through the day.

19. Avoid super-sized portions.

20. Steer clear of the latest diet craze. Stop dieting. Make healthy eating choices your lifestyle!

21. Avoid ultra-processed carbs, soy and all soy products, sugar, sweets, syrups, brown rice syrup, seed

oils (corn, canola cottonseed, grapeseed, soybean, safflower, sunflower, margarine), GMOs, pesticides,

herbicides, glyphosate and chemical-laden, refined and processed grains, cereals, processed foods,

packaged foods, fast foods, and junk foods, most restaurant food… also known as Frankenfoods!

22. Identify foods that are problematic for you, foods you’re intolerant to or sensitive to. These foods are a

primary cause of fatigue, emotional problems, mood disorders, water retention, bloating,

inflammation, stubborn belly fat, cravings, aches, pains, adrenal stress, and weight loss resistance.

The top inflammatory offenders: wheat, grains, gluten, seed oils, dairy, sugar, soy, corn, artificial

sweeteners, fructose corn syrup, soda pop, and foods containing GMOs, atrazine and glyphosate.

23. Leave it on the shelf! Gluten-free junk food and grains, including whole grains, which spike insulin and

increase inflammation. This includes all bagels, breads, muffins, cookies, crackers, cereals, pasta,

tortillas etc. even if they are labeled and marketed as gluten-free.

24. Leave it on the shelf! Any product containing these ingredients: carrageenan, high-fructose corn syrup,

agave, sugar alcohols (sorbitol, mannitol, etc.), brown rice syrup, colors, dyes, sucralose, Sweet n

Low, Equal, Splenda, aspartame, and all other artificial chemical sweeteners, which trigger cravings,

increase risk of insulin resistance, diabetes, fatty liver, headaches, bloating, numerous health

complaints, lifestyle diseases, and add inches to your waistline.

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

25. NO Soda, including diet soda, no processed fruit juices, fruity smoothies, kombucha, energy and sports

drinks, and excess alcohol.

26. Avoid low-fat and non-fat foods, and all seed oils (canola, cottonseed, corn oil, soybean, safflower,

sunflower, grapeseed and margarine).

27. Restrict all fake inflammatory frankenfats, which include margarine, industrial seed oils (canola, corn,

cottonseed, soybean, grapeseed, sunflower, safflower), hydrogenated fats, trans fats, and cooking

sprays such as Pam.

28. Restrict intake of grains, fructose, sugar-alcohols, sugary treats, protein bars, snack bars, super-sized

sodas and syrupy lattes, antibiotic and hormone-injected frankenmeats, artificial sweeteners, products

containing carrageenan, pesticides, GMOs, glyphosate, chemicals, and processed, packaged, fast and

fake foods.

29. Avoid Teflon cookware, non-stick cookware and utensils, plastic containers, plastic water bottles, and

plastic coffee pots (no Keurig coffee pots or K-cups). Instead, use glass, stainless or ceramic. Yeti or

Hydroflask bottle for water.

“If it doesn’t fly in the air, swim in the ocean, sea or lake, roam in the field, or grow on a tree or in the

ground, it does not go in your cart or in your mouth!” – Coach Charles Poliquin (RIP)

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

► Healthy Diet Tips to Succeed. Food is Medicine!

30. Go through your cupboards, pantry and refrigerator. Have a food funeral. Get rid of the foods that are

inflammatory and problematic. Do not bring temptation foods into your home or office.

Put those toxic, inflammatory, trigger foods to rest for good and choose healthy, life-giving, energizing

foods instead to nourish your body and brain. Do not purchase temptation foods.

31. If you drink coffee, make sure it’s organic and unsweetened.

32. If you’re diabetic, overweight or obese, limit grains. Instead, include fruits, vegetables, colorful plants

and leafy greens, healthy fats, and sufficient protein.

33. Try one different food every week.

34. Organic, grass-fed, pasture-raised protein

a. Females: aim for 25-35 grams of organic protein first meal of the day.

b. Males: aim for at least 40-50 grams of protein first meal of the day.

35. Nip sugar cravings by consuming nutrient-dense meals that contain enough protein and fat to

minimize cravings.

36. Craving something sweet? Enjoy a cup of cocoa made with raw cocoa, stevia, organic heavy cream and

filtered water. Homemade chocolate avocado pudding or check out these healthy sweet treats.

37. If you’re not hungry, don’t eat just because it’s a certain time on the clock. Be mindful and alert.

38. Stop eating before you’re full. Set your utensil down between bites, chew more, and breathe!

39. Close up the kitchen by 7:00p.m. and do not eat until the next day.

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

40. If it comes in a box, bag, drive-up window, or any type of packaging, read the list of ingredients before

your purchase. This includes beverages, food items, skincare products, cleaning products, laundry

detergent, yard care, vitamins, toothpaste, mouth rinse, etc. Familiarize yourself with ingredients that

are harmful, full of chemicals, and toxic.

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

Food packaging can be very misleading. The most important things to look at on a food label

• Serving size. The different values are per serving size and not the whole container. You need to

look at the serving size and how many servings are in the container. Then, you need to multiply

how many servings you’re going to consume in one meal by the total net carbs.

• Industrial seed Oils and Trans Fats. AVOID canola oil, cottonseed, soybean, safflower,

sunflower, corn oil, grapeseed oil and peanut oil. If the product contains less than 0.5 g, or 500

mg, of trans fats, the company can count it as zero. However, if either “hydrogenated” or “partially

hydrogenated” is written somewhere in the ingredient list, you know there are trans fats in the

product.

• Sugar and Ultraprocessed Carbs. The net carbs are the total carbs with the total fiber

subtracted. Certain things like maltodextrin are listed under carbs instead of sugar—even though it

acts like sugar. This means some products may be advertised as being low in sugar while they

actually contain a lot of carbohydrates that act like sugar. Avoid any products with syrup, fructose,

maltodextrin, dextrin, or resistant maltodextrin. Some sugar alcohols, including maltitol, sorbitol,

and mannitol cause GI distress, and spike blood sugars. These should also be avoided.

• Whole grains. There are many things that can be added to whole grains, like sugars, chemicals,

and preservatives. Whole grains lose a lot of nutrients after being processed. Avoid!

• Buzz words: Gluten-free, low fat, all natural, plant-based, vegan, vegetarian, and Keto-friendly

products. Some keto-friendly products contain things you need to look out for, like wheat, gluten,

soy protein isolates, and beet sugar. 95% of beet sugar is GMO. Most gluten-free products contain

insulin-spiking, nutritionally void ingredients.

Plant foods are found in the produce section or the farmer’s market… not in meat, cheese, a box,

package or a bag!

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

► Mealtime

41. Upon rising, first thing in the morning, sip on a cup of lemon or lime water. Add a pinch of Redmond’s

Real Salt.

42. Before meals, drink the following: 8-10 of filtered water with two teaspoons of raw, apple cider vinegar

(ACV), the juice from one half lemon, Ceylon cinnamon and a pinch of Redmond’s salt. ***Avoid ACV

if you have an ulcer or experience histamine problems.

43. Sit down during mealtime without distractions: no cell phone, computer, tablets, scrolling, television,

loud environments, arguing or difficult, stressful conversations

44. Eat s-l-o-w-l-y. Set your utensil down every few bites, chew your food thoroughly before swallowing.

Practice portion control by being present and mindful during mealtime.

45. Make sure to pack your digestive enzymes and HCL when traveling and eating away from home.

46. Ask that the bread or chips be removed from the table when eating out at a restaurant.

47. Ask your server what type of oil the restaurant uses to cook with (avoid inflammatory seed oils). Ask,

“is the salmon wild or farmed?” Replace pasta and bread with steamed veggies or a salad, replace

seed oils with butter, coconut oil or olive oil.

48. Order an entrée that has ample protein and double up on the veggies. Avoid ordering pasta dishes,

creamy sauces, fried options, etc.

49. If traveling, pack items that travel well: jerky, nuts, seeds, sardines, avocado, Carnivore Crisps

50. Cook the majority of your meals at home versus eating at restaurants.

51. Look for healthy recipes online (Paleo, Primal) and recipes in my Healthy Food Guide

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

► Move your Body! Exercise Smarter

52. Walk outdoors. Aim for brisk walking 20-60 minutes every day.

53. Metabolic resistance training with heavy weights three times per week encourages greater fat loss.

Follow the 12-week exercise program found in Fat Loss Revolution.

54. Lift heavier weights, always with pristine, quality technique. Your last rep should mimic your first rep.

Focus on multi-joint “big bang” exercises (deadlifts, chin ups, lunges, push press, squats, push-ups,

step ups, and Olympic lifts).

55. Vary the reps and sets every workout. Include tempo variation.

56. Focus on 45-90 second rest intervals during strength training to encourage greater fat loss and growth

hormone release.

57. Shorter, smarter more effective workouts – intensity trumps duration for fat loss, healthy aging,

increased growth hormone, and mitochondrial health!

Examples of interval programs can be found in my book, Fat Loss Revolution and on my blog.

58. Balance more intense workouts with rest days that activate the parasympathetic branch of the nervous

system: leisure walking outdoors, Qi Gong, Tai Chi, foam rolling, mini trampoline, grounding, and

restorative stretching.

59. Love your lymph! Rebounding on a mini-trampoline or rebounder will encourage healthy lymphatic

flow. Learn more about the importance of your lymphatic system for healthy fat loss

60. Hire a qualified and reputable coach or personal trainer for guidance, learning optimal technique,

accountability and motivation.

61. Balance parasympathetic tone. Support limbic function. Activate and strengthen vagal tone via the

vagus nerve.

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

62. More is not better. Avoid heavy amounts of sympathetic physical activities (excessive cardio,

marathons, brutal boot-camp or cross-fit style workouts, intense activities, long hours in the gym).

Avoid chronic and excessive exercising, over-exercising and under-recovery, which will backfire for fat

loss, disrupt hormonal balance, deplete the adrenals, accelerate aging, damage the thyroid, and create

a metabolic disaster. Take rest days from intense exercise. Honor the less is more method.

63. Intensity trumps duration. Sprint once or twice weekly. Sprint-interval workouts are performed with

intense effort for a select length of time followed by a rest period or active rest.

Sprint interval options: on a bike, the stairs, a hill, sidewalk, track, in the pool, or with free weights.

This type of workout is highly effective, efficient, and the perfect bang-for-your-buck workout for those

who are busy, have little time for exercise and want results!

Looking for some workout ideas?

Exercise programs can be found in my books, The Power of 4 and Fat Loss Revolution.

• Myofascial Release Exercises Using the Foam Roller

• Sprint 8: Smart Exercise Rx

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

► Lifestyle and Environment

64. Prioritize 7-9 hours of restful, uninterrupted sleep every single night. Lights out and in bed by 10:30

p.m. at the latest. Go to best at the same time every night.

65. Remove all electromagnetic pollution from your sleep area (electric clocks, smartphones, computers,

tablets, etc.) Never charge your cell phone in the bedroom during sleep.

66. Factor in hidden sources of stress and inflammation that impact your fat loss efforts . . .

Underlying infections, food sensitivities, dehydration, GI dysfunction, digestive problems, poor oral

health, electromagnetic pollution (WiFi, 5G, nnEMF, EMR), harmful bacteria, sleep deprivation, toxic

relationships, occupational stress, prior trauma, soul wounds, self-sabotaging behaviors, non-stop on-

the-go busyness, chronic stress, injuries, heavy metal toxicity, mold exposure, mycotoxin illness, and

a high toxic load.

67. Respect your natural circadian rhythm and light environment. Avoid bright screens and artificial lights

at least 2-3 hours before bedtime.

68. Aim for 15-20 minutes of early morning sunlight outdoors every day, ideally within an hour of waking

(without sunscreen or sunglasses). Wear a hat or visor for protection.

69. Hormone #1 to balance for greater fat loss: Insulin

Hormone #2 to balance for greater fat loss: Cortisol (healthy functioning adrenals, your lifestyle,

environment, and how you manage stress).

70. Manage inevitable stressors by changing your perception, priorities, thoughts and your attitude.

71. Stretch. Meditate. Pray. Journal. Start with just 5 minutes every morning and every evening.

72. Be mindful of your thoughts, your attitude, and what you think about, talk about, who you ‘follow’ on

social platforms, what you watch and read. Aim to wake up with a grateful mindset. Keep a

handwritten gratitude journal and jot down 5 things, places, people, etc. that you’re grateful for.

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

73. Nasal breathing vs mouth breathing. Breathe through your nose vs mouth breathing and chest

breathing. Practice deep, full diaphragmatic belly breathing through your nose – at your desk, while

driving, before you fall asleep, while showering (cold showers), etc.

74. Take cold showers (cold water immersion). Cold water therapy can be very beneficial to the generation

of brown fat and increase metabolic rate. Research has shown that cold showers (and exposure to cold

in general), in addition to increasing metabolic rate directly, stimulates the generation of brown fat.

75. Be present, aware, awake, and undistracted. Less electronics, mindless scrolling on social media, avoid

bright screens after sundown, turn off your phone, and other electronic devices. Unplug! Take a digital

detox!

76. Stay on track, be accountable and honest with yourself: Tape measurements; how your favorite pair of

jeans fit; or have photos taken of yourself. Photos don’t lie. Have photos taken every 2 weeks.

77. Minimize toxic situations, people, places, food, and things that are not in alignment with your values

and sabotage your fat loss lifestyle. Declutter your environment (start with your closet). Clutter is not

just physical stuff; it is also old ideas, behaviors, toxic relationships and bad habits.

78. Practice self-care and self-love. Indulge in a massage, soak in an Epsom salt bath with lavender

essential oil, relax in a sauna, read something spiritual, read the Word (the Bible), go for a walk

outdoors in nature.

79. Heal your gut. You must assimilate the nutrients required to build muscle and lose fat. Parasites,

Candida overgrowth, yeast overgrowth, dysbiosis, bacterial infections, H.pylori, food sensitivities,

inflammation, leaky gut, absorption problems, and/or incomplete digestion will inhibit fat loss.

80. On your skin = in your body! Replace chemical-laden, hormone-disrupting skincare products and

cleaning products with natural, organic products or make your own with a few simple ingredients.

>> DIY Natural Recipes for Hair, Skin & Body

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

81. Test to assess and rule out hypothyroid, autoimmune disease, nutrient deficiencies, underlying

infections, dysbiosis, adrenal dysfunction, hormonal imbalances, IgG food sensitivities, mycotoxin

illness, mold illness, water damage exposure (moldy environments) and heavy metal body burdens.

82. Become familiar with the sources of hormone-disrupting chemicals and reduce your exposure to them

as much as possible. Swap out poisonous threats and replace with healthier, non-toxic options.

>> Hormone-disrupting chemicals

>> Environmental toxins

83. Ensure that your detox pathways are open! >> Here’s how to Support your Detox Pathways

84. Fat loss is contagious. Surround yourself with like-minded people who support your healthy lifestyle.

Realize that certain relationships may be sabotaging your healthy lifestyle and it may be time to

evaluate those relationships. You’re the sum of the 5 people you surround yourself with.

85. Stand more and sit less. Sitting for long periods of time affects glucose levels and increases insulin

resistance. Once insulin resistance begins, a vicious battle starts, and belly fat settles in around our

internal organs

86. View healthy fat loss as a long-term, valuable investment in your health. Make it your lifestyle!

87. Get your mind right. Maintain a grateful attitude, positive outlook and focus on how far you’ve come in

making healthier choices. Set realistic goals, write them down and review them daily.

Practice positive affirmations and the “I AM A-Z Exercise.” (Refer to some of my favorite affirmations

in The Power of 4.)

88. Start with just two healthy changes each week until they become a habit. Gradually add one or two

more healthy habits every single week. Be willing to invest the time, energy, commitment and

resources to succeed.

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

89. Emotional and spiritual nourishment must be factored into a healthy lifestyle. Are your relationships,

personal life and occupation fulfilling? Is there unresolved trauma, unforgiveness, repressed anger,

prior abuse, emotional wounds or soul wounds that are sabotaging your weight loss efforts?

90. Feeling stressed out or anxious? Instead of turning to food, go for a walk, pray, get a massage, talk

with a friend, take an Epsom salt bath, get outdoors in nature, pet your dog, read something spiritual,

lift someone else up with encouraging words, practice yoga. Problems are never solved with mindless

eating.

91. Be patient. Any results-oriented program that is not a quick fix takes at least 12 weeks of faithful

participation and commitment to experience results. Take it one day at a time. Value and focus on the

positive progress along your journey toward health. Realize that setbacks may occur during the

process. Resume your intention and focus on getting right back on track. See your transformation as

progressive – a journey vs. perfection. Believe in yourself! Love yourself!

92. Reduce exposure to obesogens such as unfiltered water, drinking water from plastic bottles, pesticides,

GMOs, glyphosate, factory-farmed animal protein, skin care products, cleaning products, fluoride,

chloride, non-stick cookware, chemical laundry detergent, and OTC and pharmaceutical drugs.

93. Love your liver! A healthy liver is required for fat loss and hormonal balance.

>> Love your Liver

94. Reduce your toxic burden with these smart and simple detox tips that are safe enough to do every

day! We’re exposed to more chemicals nowadays in a 30-day period than our grandparents were

exposed to in their entire lifetime!

95. Change your mindset and thought process to “I am becoming as healthy as possible” and “I am

making healthy choices that support my long-term health” versus a number on the scale or a specific

size of jeans. A healthy fat loss lifestyle is not about counting calories, dieting or deprivation.

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

► Nutrients • Vitamins • Supplemental Support

96. If you take vitamins/supplements, invest in quality, pharmaceutical-grade supplements only.

Avoid poor quality supplements and processed protein powders that contain binders, fillers, artificial

sweeteners, soy, and other seed oils, and heavy metals just to save a few dollars.

97. Support healthy digestion. Consider digestive enzymes, hydrochloric acid with pepsin, and bile support

to boost digestion, encourage breakdown and absorption of food, and to prevent protein purification

and carbohydrate fermentation in the gut. Avoid supplements with hydrochloric acid if you know or

suspect that you have an ulcer.

98. High-quality omega-3 fish oil (EPA and DHA) to support healthy brain and heart function, optimize the

microbiome, and encourage greater fat loss.

99. An emulsified form of Vitamin D (with vitamin K) if your vitamin D levels are less than optimal.

Be sure to get a daily dose of sunlight; it’s a natural form of vitamin D! Sunlight is a nutrient!!!

100. Consider a high-quality Probiotic or sporebiotic or pre-biotic or post-biotic to encourage greater fat

loss, healthy digestion, mood stability, less anxiety, and optimize your microbiome.

101. Take the anti-stress, relaxation mineral, magnesium, which is required by every cell in your body;

400-600 mg of magnesium glycinate 30-90 minutes before bed on an empty stomach. Apply topical

magnesium behind your knees 30-60 minutes before bed. Soak in an Epsom salt bath before bedtime.

Learn more >> The 10 Most Common Nutrient Deficiencies

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

🩸 Functional Blood Chemistry Analysis 🩸

Annual lab testing is one of the most important steps we can take to prevent health challenges and life-

threatening diseases.

Annual lab testing (with an accurate interpretation of your lab results) and a functional blood chemistry

analysis can help to detect:

• your unique nutrient deficiencies

• hormonal imbalances

• immune dysfunction

• metabolic problems

• electrolyte and mineral imbalances

• inflammation overload

• and critical changes in your body before they develop into more serious conditions such as heart disease,

cancer, diabetes, autoimmunity, and other health challenges.

It’s wiser and less costly to prevent a disease or illness rather than treat it.

Remember . . .sickness and dis-ease do not manifest overnight. No one gets diabetes, an autoimmune

disorder, a cancer diagnosis, Alzheimer’s or any other disease at age 40, 50 or 60 out of the blue... the

process starts decades earlier.

Be proactive! Learn what’s happening inside your body.

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

🩸 Functional Blood Chemistry Analysis 🩸

Most people consult with me AFTER they are sick or have been diagnosed with a life-changing disease.

Take control of your health now! Test to assess, don’t guess to check your health status.

A functional blood chemistry analysis is 'one' of the best methods of self-care, a valuable investment in your

health, and a smart screening tool to detect the first signs of trouble and imbalances in your body chemistry.

Questions??? Contact my office. I am happy to help!

Paula Owens, MS, CCN

Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner

Website : PaulaOwens.com : 480.706.1158

Identify the Root Cause ♥ Use Food as Medicine ♥ Learn-Heal-Thrive!

Work with me Virtually from anywhere in the U.S.

Schedule a complimentary 15-minute consult - My clients achieve exceptional results!

95% of my patients/clients are referred to me via word of mouth; they have been to practitioner after

practitioner, doctor after doctor - albeit, to no avail (they continue to suffer).

If a doctor’s go-to remedy is a 'pill for an ill' Rx style treatment and they fail to ask anything about your diet,

lifestyle, oral health, water quality, your environment, relationships, prior traumas or accidents, mental-

emotional health, screen time, birth control use, the products used in your home, skincare products, and they

fail to assess your nutrient status, thyroid function, hormones, inflammatory markers, toxic load and exposure,

digestion and GI function, etc. – walk away... fast! There is a better way!

Everyone is so different. Vitamin, mineral, fatty acid, amino acid and nutrient deficiencies are increasingly

common nowadays. Gut inflammation, toxins, bacterial overgrowth in the gut, microbiome disruption, food

sensitivities, previous head trauma, hormonal imbalances, thyroid dysfunction. Seldom are any of these ever

considered before a script for an antidepressant, anti-anxiety or anti-insomnia is written. It’s time to overhaul

the entire approach!

Using a comprehensive holistic approach to healing and health, I identify the root causes of your unique

metabolic, lifestyle, environmental, hormonal and biochemical imbalances vs recommending a one-plan-fits-all

approach.

My philosophy is to use the most effective and efficient methods of natural healing, which means minimal

testing, a mind-body-spirit approach, and real-life, sensible solutions so you can look, think, feel and function

better than ever!

>> Schedule a complimentary 15-minute Consultation

 
                              
 
Paula Owens, MS, CCN 
Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner 
 
Website : PaulaOwens.com       :  480.706.1158 
 
Identify the Root Cause   ♥   Use Food as Medicine   ♥   Learn-Heal-Thrive! 
 
 Copyright © Paula Owens. All rights reserved. 
 
 
I offer tele-health (tele-medicine) consultations with clients throughout the U.S.  
*** Bio-Individualized Clinical & Holistic Nutrition and Comprehensive Lifestyle Plans 
*** Functional Blood Chemistry Analysis 
*** Diagnostic Nutrition Assessments 
*** Clinical Lab Testing, accurate interpretation of your lab results, and a detailed review of your lab results 
*** Clinical Nutrition, Integrative Health & Lifestyle Medicine for a multitude of health challenges including. . . 
•  Hashimoto's thyroiditis, rheumatoid arthritis, and many other autoimmune diseases 
•  thyroid dysfunction 
•  adrenal stress, estrogen dominance, low testosterone, and other hormone imbalances  
•  GI dysfunction, leaky gut, bowel and digestive disorders 
•  Candida overgrowth, H. pylori, bacterial infections, UTIs, chronic yeast and fungal problems, parasites  
•  Epstein-Barr, CMV and other viral infections  
•  mold and mycotoxin illness 
•  dysbiotic bacterial infections 
•  asymptomatic oral infections 
•  food sensitivities 
•  chronic sinusitis 
•  PMS, menopause, andropause (male menopause), PCOS 
 

 
                              
 
Paula Owens, MS, CCN 
Holistic and Clinical Nutritionist • Integrative and Functional Health Practitioner 
 
Website : PaulaOwens.com       :  480.706.1158 
 
Identify the Root Cause   ♥   Use Food as Medicine   ♥   Learn-Heal-Thrive! 
 
 Copyright © Paula Owens. All rights reserved. 
 
•  pain and inflammation 
•  breast implant illness, breast explant nutritional therapy and healing 
•  metabolic dysfunction, fatty liver, and gallbladder dysfunction  
•  safe and healthy detox strategies  
•  anxiety and depression 
•  recovering alcoholics 
•  heavy metal toxicity 
•  lifestyle dis-eases, metabolic disorders including type 2 diabetes  
•  insomnia 
•  hypertension 
•  weight loss resistance 
•  complex health challenges  
•  plus, those seeking to improve their nutrition, stay strong and age healthfully 
 
 