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.
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.
How to optimize fat loss / body composition
Why: Protein and healthy fats are digested more slowly, helping you feel full for longer.
Sugar and high-glycemic carbs are more quickly digested, so you might feel hungry again more quickly. They’re also what we tend to overeat more than protein or healthy fats.
Why: Protein and healthy fats are digested more slowly, helping you feel full for longer.
Sugar and high-glycemic carbs are more quickly digested, so you might feel hungry again more quickly. They’re also what we tend to overeat more than protein or healthy fats.
Eat less sugar by getting good sleep
Why: Sleep deprivation makes it more likely for your body to reach for fast energy foods (i.e. carbs) to compensate for low energy.
Lack of sleep also causes your body to create more ghrelin (hunger hormone) and less leptin (fullness), affecting your hunger cues.
Why: Sleep deprivation makes it more likely for your body to reach for fast energy foods (i.e. carbs) to compensate for low energy.
Lack of sleep also causes your body to create more ghrelin (hunger hormone) and less leptin (fullness), affecting your hunger cues.
Move after eating carbs/sugar
Why: Movement helps your muscles use up some of that sugar for energy so it’s not floating around your bloodstream. It helps keep 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 you eat more carbs than you need for your current activities, your body turns them into fat to store for later, an intelligent survival mechanism.
Why: Movement helps your muscles use up some of that sugar for energy so it’s not floating around your bloodstream. It helps keep 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 you eat more carbs than you need for your current activities, your body turns them into fat to store for later, an intelligent survival mechanism.
Balance & moderation is key
Why: Crash diets don’t work because you can’t eat that way for the rest of your life. The goal is “the middle way”, where your favorite foods are still part of your routine.
Freedom is being able to make healthy choices out of awareness of energy balance and what works best for you – 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 health and joy.
Why: Crash diets don’t work because you can’t eat that way for the rest of your life. The goal is “the middle way”, where your favorite foods are still part of your routine.
Freedom is being able to make healthy choices out of awareness of energy balance and what works best for you, rather than 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 health and physique goals.
If you’re struggling to find balance, let’s talk!
Go for organic if you eat the skin of the fruit/veggie
Why: Pesticides often stay on or just under the skin, even after washing.
Why: Pesticides often stay on or just under the skin, even after washing.