1. Heat up your fat burning furnace. Take ASHFI Carnitine at the optimal times during the day to shuttle your fat to your mitochondria where it can be burned for fuel. Add resistance training to your exercise program which helps to build muscle mass which boosts your metabolism. Taking ASHFI L-Glutamine at the right times around your workout will help raise growth hormone and help you build muscle. Be sure to take chromium nicotinate (ASHFI Chromium Balance) with its synergistic nutrients to ensure that you maintain muscle as you lose fat. Each pound of muscle can boost your metabolism by as much as 50 more calories a day!
2. Is stress making you fat? Take our stress quiz to see. To lower stress hormones always stretch after your workouts and during a hectic day. ASHFI Phosphatidyl Serine and adaptagenic herbs can help modulate stress hormones. Vita C Fizz and B Complex support adrenal function. If stress is making you fat be sure to make the physical and emotional changes to change this. High stress hormones can break down precious muscle and store fat around your waistline!
3. Drink up! Drink 8 or more glasses of water daily and drink even more when you are exercising (4 oz before, 2 more oz. every 15 minutes during and follow with 8 oz after your workout) to stay well hydrated. Dehydration can lower your metabolism and raise stress hormones - you need water to burn fat!
4. Don’t skip meals. Eat balanced meals and snacks and be sure to include protein at each meal keeps metabolism raised, blood sugar balanced and help with fat burning and muscle mass maintenance and building. Always keep balanced, healthy emergency snacks with you like ASHFI Bars.
5. Tea Time! Try ASHFI Green Tea Extract – research has shown that it can boost metabolism and potentially aid with fat burning. Plus it’s loaded with antioxidant compounds that are great for your health!
6. Replace what’s missing! Take a good multi vitamin/mineral formula and essential fatty acids to ensure that you get all the nutrients you need. The Dr. Phil Ultimate Weight Loss Challengers took Essentials Multi Packs and B Complex vitamins to get the basics.
7. Get some Vitamin S - SLEEP! Lack of sleep raises stress hormones, causes sugar cravings, and make you insulin resistant over time (which means you store fat easily and then it is really really hard to lose!), so make sure you get 8 hours of uninterrupted sleep. If you are struggling with sleep try our sleep protocol to get the ideal doses of GABA Calm, 5HTP Balance, ASHFI Inositol and other synergistic nutrients.
8. Don’t give in to cravings! Be sure that you eat every 3-4 hours and that your 3 meals always include protein and your 2 snacks are balanced. If you are still struggling, take CraveStop as directed to help get your brain chemicals back in balance.

To aid you we have created the Dr. Phil Ultimate Weight Loss Challenge Nutrient Support Program which can be found here.