Eat protein at every meal
Eating a palm-sizing serving of protein at each meal is a great way to help with fat loss, body composition, and overall health.
It helps you full longer, stabilizes blood sugar and mood, and supports muscle repair.
It’s 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, hair shedding, dull skin, mood swings, weaker workouts, slower recovery, and stubborn body-composition changes that don’t match the effort you’re putting in.
Eating a palm-sizing serving of protein at each meal is a great way to help with fat loss, body composition, and overall health.
It helps you full longer, stabilizes blood sugar and mood, and supports muscle repair.
It’s 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, hair shedding, dull skin, mood swings, weaker workouts, slower recovery, and stubborn body-composition changes that don’t match the effort you’re putting in.
Lifting weights supports a healthy metabolism
Because muscle burns calories even at rest, having muscle helps your metabolism stay strong, which makes staying lean easier.
Because muscle burns calories even at rest, having muscle helps your metabolism stay strong, which makes staying lean easier.
Delay having caffeine for the first 60–90 minutes after waking
Your body naturally releases cortisol in the morning, which is 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.
Your body naturally releases cortisol in the morning, which is 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 for fat loss / body composition
Focus on eating protein and healthy fats, which are digested more slowly and help you feel full for longer.
Sugar and high-glycemic carbs are more quickly digested, and can make you feel hungry again more quickly. We also tend to more easily overeat carbs than protein and healthy fats.
Focus on eating protein and healthy fats, which are digested more slowly and help you feel full for longer.
Sugar and high-glycemic carbs are more quickly digested, and can make you feel hungry again more quickly. We also tend to more easily overeat carbs than protein and healthy fats.
Eat less sugar by getting good sleep
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), messing with your hunger cues.
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), messing with your hunger cues.
Move after meals, especially after carbs/sugar
Movement helps your muscles use up some of that sugar for energy, so it’s not floating around your bloodstream. This helps keep your blood sugar more stable and make it easier for your body to respond to insulin.
After a meal, 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).
Movement helps your muscles use up some of that sugar for energy, so it’s not floating around your bloodstream. This helps keep your blood sugar more stable and make it easier for your body to respond to insulin.
After a meal, 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 the key
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 forever.
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!
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 forever.
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
Pesticides often stay on or just under the skin, even after washing. Go for organic when you can.
Pesticides often stay on or just under the skin, even after washing. Go for organic when you can.