Metabolic Reboot: Transforming Your Health with Marc Overton

Summary:

In this episode of Stay on Course, Julie Riga sits down with Marc Overton, a high-performance coach and certified health expert specializing in metabolic health, holistic wellness, and sustainable lifestyle changes for busy professionals. Marc shares his journey from chronic over-exercising and carb dependency to mastering metabolic flexibility—the ability to burn fat efficiently. He breaks down his signature Metabolic Reboot Program, offering actionable insights on nutrition, sleep, exercise, and mindset shifts for lasting energy and vitality.

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Key Takeaways:

🔹 From Sugar Burner to Fat Burner

• Most people are unknowingly carb-dependent, leading to energy crashes, cravings, and inflammation.

• Metabolic flexibility allows your body to switch between glucose and fat for fuel, stabilizing energy and reducing hunger.

🔹 The Problem with Modern Diets

• Industrial seed oils, processed sugars, and grains are the top inflammatory foods to avoid.

• Flipping the food pyramid: Prioritize whole foods (meat, vegetables, healthy fats) over carbs.

🔹 The Metabolic Reboot Process

• Step 1: Reduce carb intake strategically (no "low-carb flu").

• Step 2: Incorporate intermittent fasting and nutrient-dense meals.

• Step 3: Shift from chronic cardio to zone 2 training (gentle, fat-burning exercise).

🔹 Sleep & Circadian Rhythm

• Sleep hygiene is critical for recovery, hormone balance, and metabolic health.

• Digital detox before bed (no screens, dim lighting) boosts melatonin naturally.

🔹 Exercise Reimagined

• Huff-and-puff cardio (intense workouts) drains energy and spikes appetite.

• Optimal movement: Walking, resistance training, and low-intensity cardio (where you can hold a conversation).

🔹 "Planned Deviation" Over Cheating

• Instead of restrictive diets, schedule intentional indulgences (e.g., a favorite meal or drink) without guilt.

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Key Ingredients for Metabolic Health

✅ Nutrition: Ditch processed foods, prioritize healthy fats, protein, and fiber-rich veggies.

✅ Movement: Focus on daily steps, strength training, and avoiding chronic cardio.

✅ Sleep: Aim for 7–9 hours, align with natural light cycles, and reduce blue light exposure.

✅ Mindset: Shift from "dieting" to sustainable lifestyle habits.

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Connect with Marc Overton:

🌐 LinkedIn: Metabolic Marc (for free 30-minute consultations)

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About Julie Riga

Julie Riga is a certified coach, trainer, and speaker with over 20 years of experience in health and performance.

🔗 Website: www.julieriga.com