Under-eating
Eat enough consistently.
Why: When you under-eat for too long, your body responds by conserving energy — slowing metabolism, increasing fatigue, and holding onto fat stores for safety. Eating adequately signals that it’s safe to burn energy rather than store it.
Eat enough consistently.
Why: When you under-eat for too long, your body responds by conserving energy — slowing metabolism, increasing fatigue, and holding onto fat stores for safety. Eating adequately signals that it’s safe to burn energy rather than store it.
Salt & Minerals
Make sure you’re getting enough salt and minerals.
Why: Low electrolytes can show up as extreme fatigue, poor concentration, headaches, cravings, and that “wired but tired” feeling. A pinch of high-quality salt, mineral-rich foods, or an electrolyte drink can quickly steady energy and focus.
Make sure you’re getting enough salt and minerals.
Why: Low electrolytes can show up as extreme fatigue, poor concentration, headaches, cravings, and that “wired but tired” feeling. A pinch of high-quality salt, mineral-rich foods, or an electrolyte drink can quickly steady energy and focus.
Vitamin D
Prioritize getting enough vitamin D.
Why: Vitamin D is a hormone precursor, and being low in it can lead to fatigue, mood disruptions, weaker immunity, and make fat loss harder by throwing off hormonal and metabolic regulation.
Ways to get it: Regular sunlight exposure, eating vitamin-D–rich foods (like eggs, salmon, and mushrooms), or taking a supplement.
Prioritize getting enough vitamin D.
Why: Vitamin D is a hormone precursor, and being low in it can lead to fatigue, mood disruptions, weaker immunity, and make fat loss harder by throwing off hormonal and metabolic regulation.
Ways to get it: Regular sunlight exposure, eating vitamin-D–rich foods (like eggs, salmon, and mushrooms), or taking a supplement.
Sugar
The more sugar you eat, the more sugar you crave.
Why: Sugar triggers a fast dopamine hit and a sharp rise in blood sugar. When that blood sugar crashes, your body pushes you to seek more quick energy — creating a cycle of cravings that feels addictive.
The more sugar you eat, the more sugar you crave.
Why: Sugar triggers a fast dopamine hit and a sharp rise in blood sugar. When that blood sugar crashes, your body pushes you to seek more quick energy — creating a cycle of cravings that feels addictive.
Balanced meals
Eat simple carbs (i.e. sugar) with protein and fats.
Why: Protein and fats slow digestion and absorption, which keeps your blood sugar steadier. Pairing carbs with them prevents the sharp spike-and-crash that leads to cravings, low energy, and mood dips.
Eat simple carbs (i.e. sugar) with protein and fats.
Why: Protein and fats slow digestion and absorption, which keeps your blood sugar steadier. Pairing carbs with them prevents the sharp spike-and-crash that leads to cravings, low energy, and mood dips.
Protein
Eat plenty of protein.
Why: Protein is a great way to optimize fat loss and body composition by keeping you full longer, stabilizing blood sugar and mood, and supporting muscle repair.
It is also essential for maintaining healthy hormone production—especially for women, who often under-eat it relative to what their metabolism and hormones need.
When protein is consistently low, it can show up as irregular hunger, low energy, mood swings, weaker workouts, slower recovery, and stubborn body-composition changes that don’t match the effort you’re putting in.
Eat plenty of protein.
Why: Protein is a great way to optimize fat loss and body composition by keeping you full longer, stabilizing blood sugar and mood, and supporting muscle repair.
It is also essential for maintaining healthy hormone production—especially for women, who often under-eat it relative to what their metabolism and hormones need.
When protein is consistently low, it can show up as irregular hunger, low energy, mood swings, weaker workouts, slower recovery, and stubborn body-composition changes that don’t match the effort you’re putting in.
Metabolism
Lifting weights supports a healthy metabolism.
Why: Muscle is metabolically active—it burns more energy at rest and keeps your metabolism stronger and more stable over time.
Lifting weights supports a healthy metabolism.
Why: Muscle is metabolically active—it burns more energy at rest and keeps your metabolism stronger and more stable over time.
Caffeine
Delay having caffeine for the first 60–90 minutes after waking.
Why: Your body naturally releases cortisol in the morning—a built-in “wake up” hormone. If you have caffeine before that system does its job, you train your body to rely on coffee instead of its own chemistry.
Delay having caffeine for the first 60–90 minutes after waking.
Why: Your body naturally releases cortisol in the morning—a built-in “wake up” hormone. If you have caffeine before that system does its job, you train your body to rely on coffee instead of its own chemistry.
Feel full longer
To optimize fat loss / body composition, eat protein and healthy fats first.
Why: Protein and healthy fats are digested more slowly and help you feel full for longer. Carbs / sugars are more quickly digested and leave you hungry again more quickly.
To optimize fat loss / body composition, eat protein and healthy fats first.
Why: Protein and healthy fats are digested more slowly and help you feel full for longer. Carbs / sugars are more quickly digested and leave you hungry again more quickly.
Dopamine Reset
Do a tough task early in the day to keep your brain from chasing quick hits all day
Cold showers
Less sugar
Delay gratification
Do a tough task early in the day to keep your brain from chasing quick hits all day
Cold showers
Less sugar
Delay gratification
Sleep deprivation & carb cravings
Sleep deprivation will make you crave carbs and sugar.
Why: Sleep deprivation encourages your body to reach for fast energy (carbs) to compensate for low energy. Lack of sleep causes your body to create more ghrelin (hunger hormone) and less leptin (fullness), which affects your hunger cues.
Sleep deprivation will make you crave carbs and sugar.
Why: Sleep deprivation encourages your body to reach for fast energy (carbs) to compensate for low energy. Lack of sleep causes your body to create more ghrelin (hunger hormone) and less leptin (fullness), which affects your hunger cues.
How to eat carbs
After eating carbs or sugar, move!
Why: Movement helps your muscles use up some of that sugar for energy, keeping your blood sugar more stable and make it easier for your body to respond to insulin. Go for a walk, dance, or do some squats!
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.
After eating carbs or sugar, move!
Why: Movement helps your muscles use up some of that sugar for energy, keeping your blood sugar more stable and make it easier for your body to respond to insulin. Go for a walk, dance, or do some squats!
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.
Balance and moderation
Balance and moderation truly is the key.
Why: The goal is to make choices from awareness while still allowing yourself joy – not by blindly following restrictive rules.
When you understand how different foods affect your body and support your needs, you can make intentional choices that move you toward your goals of health and joy.
Balance and moderation truly is the key.
Why: The goal is to make choices from awareness while still allowing yourself joy – not by blindly following restrictive rules.
When you understand how different foods affect your body and support your needs, you can make intentional choices that move you toward your goals of health and joy.
Fruits & veggies
If you eat the skin of the veggie or fruit, go for organic.
Why: Pesticides often stay on or just under the skin, even after washing.
If you eat the skin of the veggie or fruit, go for organic.
Why: Pesticides often stay on or just under the skin, even after washing.