health tips
from 2 professional certifications, 14+ years of personal study, and coaching dozens of clients
nutrition facts
macronutrients
“macros” are protein, fats, and carbs
eating certain ratios of proteins, fats, and carbs can help you target the body composition you want or be tailored to optimizing athletic performance
carbs
we need ~130g of carbs for our brain alone
if we eat more carbs than we need for our current activities, the body turns them into fat to store for later (a survival mechanism)
protein
a fast metabolism comes from having muscle mass
any extra protein your body doesn’t need will be excreted and not turned into fat, the way extra carbs consumed will
fats
as the slowest digested macronutrient, fats keep us feeling full for longer
women especially need a certain amount to support hormone health
micronutrients
on under-eating
if we under-eat for an extended period of time, our body starts holding onto fat stores for safety, making it harder to lose fat
digestion
fats digest slowest, then protein, then carbs
eating simple carbs (i.e. sugar) on their own will spike your blood sugar more than eating them in a balanced meal with protein and fats
sleep
not getting enough sleep distorts your hunger hormones and increases your appetite for carbs, which the body sees as its quickest way to get energy
sugar
the more sugar you eat, the more sugar you crave, because it is addictive
vitamins
vitamin D is a hormone precursor, and a deficiency can cause fatigue, mood disruptions, and make it harder to lose weight
salt & electrolytes
deficiency can look like extreme fatigue and lack of concentration
nutrition tips
workout nutrition
eat fewer fats before your workout, so your blood is going to your muscles not to your stomach to digest them
eat biggest portion of carbs for the day after a challenging workout (if it wasn’t that challenging, you don’t need as many carbs)