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)

 

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