Nutrition Label 9 Components for Weight Loss– to Impact the Browning Process to Turbocharge calorie burning and weight lost. How to read Nutrition labels to turn your body into a Turbocharging, Calories-burning Juggernaut to lose weight/years.
Nutrition is the cornerstone of our health that influences our energy levels, vitality, and metabolic processes leading to weight lost and age-defying lifestyle. Nutrition and exercises promotes a function known as browning process that stores food in brown adipocytes tissue (BAT) to maintain a healthy weight and waistline.
If there is one thing that draws more attention besides the health of our skin, that it is our waistline. Our abs it the most difficult area to manage in a form of a healthy waistline that is based on 80 percent nutrition, diet, and 20 percent fitness. The best fashion statement we can make is dependent on health and fitness regardless of our age. The biggest component of having an age defying appearance is based on our nutrition.
The ability for us to have a healthy waistline is the ability to convert white adipocytes tissue (WAT) into brown adipocytes tissue (BAT) that is called the browning process. This is done through a certain nutritional diet, cold exposure, and certain exercises that includes strength training. But the biggest impact we can have in the browning process is with a nutritional diet. But what type of nutritional diet is the question.
The Browning Process
BAT, a unique type of fat cell, burns calories to generate heat, supporting energy expenditure and metabolic health. A well-balanced diet, is based on being able to evaluate the standard nutrition labels, ensures optimal intake of nine (9) key components—total fats, dietary fiber, sugar, protein, and complex carbohydrates—that contribute to calorie composition and support BAT activity, energy, and vitality.
SARSO Diet allows people to use nine (9) data points on the standard nutrition label to detect their our dietary saboteurs to maintain a healthy weight and waistline. One of the biggest saboteurs of maintaining a healthy weight and waistline is the hidden sugars, these are our starches and simple carbs.
So What is a Healthy Waistline?
A healthy waistline is simple to determine based on taking your height in inches, or centimeters, and divide your height by two (2). Because I model in photoshoots, I use a numerator factor of 2.25.
For example: I’m 65- inches tall; and since I model, I use 65/2.20= 29.5- inches to determine my healthy waistline, my actual waistline is 29- inches that I check each week along with my blood pressure.
The nutrition label list the two of the unhealthy fats (Saturated and Trans Fats). But it doesn’t list the healthy fats that we need to maintain our health and waistline. These healthy fats (Monounsaturated and polyunsaturated Fats) contain the omega-3 and omega-6 fatty acid that are essential for our health, including our brain health or cognitive functions.
Just using nine (9) data points on the standard nutrition label, shown above, you can maintain a healthy- weight, waistline, vital numbers, and an age-defying appearance along with exercises.
Understanding Nutrition Labels
Nutrition labels provide critical information about the macro nutrient and micro nutrient content of foods, enabling us to make informed dietary choices for our health. They list (9) serving sizes, (1) total calories, and specific nutrients that includes (2) Total Fats, (3) Saturated and (4) Trans fats, (6) Dietary Fiber, (7) Total Sugar, (8) Protein, and (5) Total Carbohydrates.
Remember all carbs AREN’T created equal. While SIMPLE carbs are unhealthy; COMPLEX carbs ARE healthy and necessary to sustain our over all and heart health. A Non carbohydrate diet is unhealthy for your heart and cognitive functions.
These nine (9) components directly influence the body’s energy balance and the BAT (browning) function, this is storing food in brown fat cells instead of white fat cells. It is easier to burn off energy in brown fat cells as white fat cells. By focusing on these nine (9) components, an individuals can tailor their diets to enhance metabolic efficiency by turning your body into a calorie-burning-juggernaut that helps you sustain your energy levels and fitness level.
Total Fats: are a dense source of energy, providing 9 calories per gram. Nutrition labels break down total fats into saturated and trans fats. But the two types of healthy fats are missing, the Monounsaturated fats and Polyunsaturated. Monounsaturated fats are foods like avocados, nuts, and olive oil that supports our heart health and provide a steady energy source during the day. Polyunsaturated fats are food like fatty fish like salmon and tuna, certain nuts and seeds like walnuts and flax seeds.
Saturated fats: These fats are present in animal products, and should be consumed in moderation to avoid cardiovascular risks. Trans fats are processed foods, that are best to avoid due to their negative impact on cholesterol levels.
To Promote the Browning Process: We need to consume Monounsaturated (Omega-9 fatty acids) and Polyunsaturated (Omega-3 and 6 fatty acids) fats that fall under Unsaturated Fats. These are particularly beneficial, as they enhance Thermogenesis (creating heat)—this is process by which BAT burns calories to produce heat. A diet with 20-35% of calories from healthy fats supports energy. The browning process reduces excess fat storage. Your are burning your food for energy instead of storing your food as fat.
Dietary Fiber: Fiber, a non-digestible carbohydrate, is essential for digestive health, blood sugar levels, and satiety. Dietary fiber is found in whole grains, vegetables, fruits, and legumes (like Pinto Bean). Fiber provides minimal calories but plays a significant role in energy balance by slowing digestion and stabilizing glucose levels. My favorite source of fiber is PINTO BEANS with 7- grams of fiber. The MACS (Metabolic Analytics Caloric Score) for Pinto Beans is 1.97. You want to keep your menu selections at of below a MACS value of 3.50.
Nutrition labels list total dietary fiber, with a daily recommendation of 25-38 grams for adults per day. Soluble fiber (e.g., from pinto beans, oats or apples) supports gut health and cholesterol reduction. Also insoluble fiber (e.g., from bran or leafy greens) promotes regular bowel function.
Browning process, is enhanced by fiber-rich diets for insulin sensitivity, which supports metabolic efficiency and thermogenic activity. High-fiber foods also contribute to sustained energy and vitality by preventing energy crashes associated with refined carbohydrates, that usually occurs around 2 p.m.
This energy crash unusually occurs around 2 p.m. for people with normal work schedules. It is recommended that you have your meals between 9 a.m. and 6 p.m. Nothing any good happens eating past 6 p.m. Even John Tesh on his radio show, Intelligence for Your Life, highlighted this meal schedule. If you want to lose weight and inches off your waistline and maintain good healthy numbers try to eat on the 9-to-6 schedule.
Turbocharge your Body
But to turbocharge your diet, use these nine (9) data points that is essential to drop weight and inches in weeks not months.
Sugar: You want to avoid foods with significant amount of added sugar. Added sugars (glucose), listed on nutrition labels, are simple carbohydrates (Unhealthy) that provide 4 calories per gram but lack nutritional value.
Excessive sugar intake is linked to obesity, insulin resistance, and reduced the browning process, as it promotes white fat storage over thermogenic brown fat storage (what you want). The American Heart Association recommends limiting added sugars to 25-36 grams daily for women and men, respectively. I prefer to eliminate as much added sugar from my diet as possible.
Natural sugars (fructose) in fruits and dairy are less concerning, as they come with fiber, vitamins, and minerals.
Reading these nine (9) data points on nutrition labels will help us identify hidden sugars (starches) in processed foods like sodas, snacks, and sauces. Minimizing added sugars supports and promote super charging your browning process by reducing inflammation and improving mitochondrial efficiency, leading to better energy utilization, vitality and age-defying results.
Protein: There are 4 calories per gram of protein, is vital for muscle repair and rejuvenation, immune function, and satiety to intake protein. Great sources of proteins are found in meat (especially fish and chicken), eggs, beans, and dairy, and protein is a key component of a balanced diet. The protein your muscles absorb from your diet have a tremendous benefit in providing a natural growth hormone that contains collagen to your cells during your workouts, especially during strength training.
Benefit of Strength Training
When performing strength training, that everyone should do in their fitness workout, activates your Pituitary gland. The Pituitary gland allows your muscle to release collagen for a triple effect- collagen has the benefit to replace, repair, and rejuvenate your cells at a faster rate.
This is why those of us over 35 should incorporate strength training into our fitness. Reason being is this- Replacement and rejuvenation process slows down after age 35; than the bad news, it stops in our mid 60’s. You want to avoid that at all cost. I will show you why below.
The rate of replacement, repair, and rejuvenation is important, especially if you are pasted your mid-30’s. Strength training allows you to maintain the fast rate of replacement that you had in your early 20’s and 30’s. This is why younger people can recover faster from an injury than older people can that don’t maintain a fitness regimen with strength training.
Guys and Gals, cardio-aerobics are great, but strength training is essential to provide you with an age-defying lifestyle. Below, I am 68 in the photograph below, taken at our hangar during a classic car and airshow in November of 2024.
Importance of Nutrition Labels
Protein supports the browning process by increasing diet-induced thermogenesis, the energy expended during digestion. Amino acids, particularly leucine (found in whey protein and lean meats), stimulate muscle growth and metabolic rate, enhancing energy and vitality along with strength training. A diet with 15-25% of calories from protein ensures adequate intake without overloading the kidneys.
Complex Carbohydrates: Are the good carbs, provides 4 calories per gram, are the body’s primary energy source. Complex carbohydrates, found in whole grains, legumes, and complex starchy vegetables, are preferred over simple carbs due to their slower digestion and nutrient density. Remember simple Carbs are your saboteurs.
Nutrition labels list total carbohydrates, including dietary fiber and sugars, but do not specify the complex carbs. Choosing whole, unprocessed sources ensures a steady energy supply, supporting the browning process by maintaining stable blood glucose levels. A diet with 45-65% of calories from complex carbohydrates fuels daily activities and enhances vitality by preventing energy dips.
Browning process, Brown Adipose Tissue (BAT), Energy, and Vitality is a metabolically active tissue that burns calories to produce heat, contributing to energy expenditure and weight management. Unlike white adipocytes tissue (WAT), which stores energy in the form of fat. Browning process can also be activated by cold exposure, exercise, and certain nutrients.
This is why people, including myself, uses Cryogenics Therapy as part of my post workout. This is like me naturally toning and sculpturing my body even at age 68.
Diets Rich in Omega Fats
Diet rich in omega-3 fats, fiber, and protein enhances browning process, while consuming excessive amounts of sugar, saturated, and trans fats that impairs the browning process. By optimizing my diet using Metabolic Analytics Caloric Score (MACS), I can turn my body into a calorie-burning-juggernaut where I’m dropping not just pounds and inches; but more important years off my appearance.
Using my MACS to read the nutrition labels and with exercises, I can boost my browning process leading to improved energy, metabolism, and reduce my fat retention. Using MACS allows you to look just as good when you get home to try on those clothes as they looked on models in those stores or in those catalogs you see yourself in photographs. Your best fashion statement is with your fitness.
After we held our classic car and airshow, I did an AB Challenge in November of 2024 in our hangar leaning up against my INDIAN Scott Bobber Motorcycle with a P-51 in the background, below:
Energy and vitality are closely tied to dietary quality. A balanced intake of beneficial fats, fiber, protein, and complex carbohydrates ensures sustained energy release, preventing fatigue and promoting mental clarity. Fiber and complex carbs stabilize blood sugar, while protein and healthy fats provide long-lasting satiety and fuel. MACS helps you to Avoid sugar spikes preserves your browning process. This enhancing your overall vitality and looking not just years younger, but decades younger.
Practical Application
When evaluating nutrition labels with MACS, prioritize foods with:
- Low saturated and trans fats, moderate unsaturated fats.
- High dietary fiber (at least 3-5 grams per serving).
- Minimal added sugars (check ingredient lists for aliases like high-fructose corn syrup).
- Adequate protein (10-20 grams per serving for snacks or meals).
- Complex carbohydrates from whole grains or vegetables.
To enhance the browning process, incorporate BAT-friendly foods like salmon, walnuts, lentils e.g., pinto beans and quinoa. Pair these with lifestyle factors like regular exercise and cold exposure to maximize thermogenic benefits. A diet aligned with these principles not only supports the browning process, but also enhances energy and vitality, fostering long-term health benefits.
In conclusion, understanding the MACS in reading nutrition labels empowers individuals to make healthy choices that optimize total fats, dietary fiber, sugar, protein, and complex carbohydrate intake. These components directly influence calorie composition, browning process, and metabolic health.
By prioritizing nutrient-dense foods using the MACS, individuals can enhance energy expenditure, sustain vitality, and promote overall well-being, harnessing the power of nutrition to thrive, and just as important have an age-defying lifestyle.
The SARSO DIET & FITNESS Program contains my workout and the Metabolic Analytics Caloric Score (MACS) to turn your body into a calorie-burning-juggernaut turbocharging the browning process, found on KINDLE. The SARSO allows your body to burn your food (under a MACS of 3.25) as energy instead of storing your food (over MACS of 3.50) as fat.
Above I just wrote a book covering the Elite Israeli unit called The Sayeret Warriors of Rephaim
The Sayeret Warriors of Rephaim: Sayeret Matkal is one of Israel’s most Elite Secret Commando Rescue, Reconnaissance, and Black Ops Units in the World like their Raid they executed on Entebbe in 1976 on Kindle also.
