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⚠️How hormones matter and the impact certain foods and Macronutrients have on body for effective long-term fat loss... 👍

✔️ The carbohydrate-insulin model

Scientists Claim Overeating Is Not the Primary Cause of Obesity – Point to More Effective Weight Loss Strategies Perspective published in The American Journal of Clinical Nutrition argues the root causes of the obesity epidemic are more related to what we eat rather than how much we eat. Statistics from the Centers for Disease Control and Prevention (CDC) show that obesity affects more than 40% of American

Handy! 👌👍🙂

These 11 Relaxing Poses Relieve Pain in Your Back, Neck and Shoulders No one likes living with pain - and you don’t have to! Relieve pain in your back and shoulders with these stretches that help relax and re-align your body.

One of the most comprehensive and effective stretching guides for the whole body! 🙂👍

34 Stretching Exercises To Lower Your Risk of Pain and Injury (Visual Guide) Stretching is something not enough of us do, but its importance is critical. But it’s hard to see which muscle you’re stretching, because your skin is in the way of viewing your muscular structure underneath!

👉 So much talk about low carb diets... get questions all the time on this, this piece on the keto diet aka low carb diet explains well the reality of this type of dieting...
Of course this kind of diet is for rapid weightloss, but truth is this is what happens on this diet... 👇
"You see, carbohydrates are stored in your body with water. When you stop eating carbs, stored carbs (and all of that water) are used up and not replaced – so a lot of the weight lost initially is just water".
In addition then generally not long after comes the plateau after this initial water weight phase is over, many lose alot of this weight initially, so is weightloss but not "fat" loss, I know what people prefer out of those 2! ?
Also another great point from this piece... 👇
"Let’s face it: cutting carbs is hard. Seriously, who wants to give up all of that delicious food? You would have to wave goodbye to your morning muesli, your lunch time sandwich and your favourite noodle stir fry for dinner. You can also say sayonara to smashed avo on sourdough at Sunday brunch, and you can forget about the occasional pizza night with your friends, too. What’s more, you might even experience fatigue and bad breath when you go on a keto diet, making it even harder".
👉 Reality is people do not stick to this kind of eating!
There is nothing wrong with carbs, as long as they are mostly good carbs with occasional cheat meals, only thing is we are all individual so we just need to find how much is right for us and this is best done by tracking your macros (carbs, fats, protein) in accordance to your goals with calories... there are many effective apps to do this, this way you can enjoy food far more, have better energy, not feel like you're on a "diet"... its called flexible eating, a lifestyle way!

Why this dietitian wants you to ditch the keto diet And what you should try instead.

A common Myth heard in fitness and weight loss put to rest!
Here are 2 key points quoted from article that involve a very common problem many have... committing to training and changing nutrition habits, feeling better, more energy for long term lifestyle changes, they are as follows...

1️⃣ Highlights the correlation between exercise and changing nutrition habits towards "long term sustainable lifestyle"...
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"Exercise directly changes our dietary habits, which means we actually have an easier time making healthier choices when engaged in exercise over time. Without exercise, abrupt changes in dietary habits, especially if they result in calorie restrictions, are very difficult for dieters to sustain. In addition, the longer we make those healthy choices, the more likely they will become habit".

2️⃣ This is where sticking to nutrition lifestyle changes becomes easier to adjust to, however one has to commit to training enough to reach this "exercise capacity"...
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"Moreover, once a person achieves a critical point of exercise capacity, the experience of exercise itself becomes more pleasant, and the experience can even be fun".

The big myth about exercising for weight loss We're told diet is more important than exercise to lose fat — this doctor says otherwise

Hey Everyone...This is 🗝🗝 if you really wanto know how hormones work for fat storage and fat burning aka release... bit of science🔬 here, but really fitness is all about science! This is explained so well by Jade Teta... also this explains why and how hormones do not work in isolation but together which is key!! Will touch on a couple of these before you read, but look up others mentioned below if not familiar..
✔ Insulin is a hormone which regulates the amount of glucose aka carbs in the blood.
✔ Insulin Resistance is where the body is unable to manage the amount of glucose/carbs (mainly from incorrect eating etc) & becomes overwhelmed with the excess amount of glucose, therefore insulin is unable to do its job hence "resistant" to managing those glucose/carb stores therefore this energy (as remains unused) is stored as bodyfat in cells. Of course this is where diabetes comes from too.
✔ Cortisol regulates things such as how body responds to stress, immune response & including managing your metabolism.
Its how these work together with others explained here which is super important!...... 👇👇

Hormones are like people – they behave differently depending on the environment they find themselves in and the people they're surrounded by. For example, high cortisol in a low-calorie state will produce a different outcome compared to high cortisol in a high-calorie state. Same thing with exercise – you WANT cortisol high while you're exercising; you want it low when you're not.
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During exercise, cortisol works with your other fat burning hormones, the catecholamines (adrenaline and noradrenaline) and growth hormone, to increase fat release. High cortisol levels when you're not exercising? That's a different story. When cortisol is "socializing" with insulin instead, it has the exact opposite effect.
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Cortisol & Insulin:
Understanding these hormonal interactions is important. Technically speaking, cortisol is both a fat storing and fat burning hormone. This is because it increases the activity of lipoprotein lipase (LPL), the body's major fat storing enzyme. But it also increases the activity of hormone sensitive lipase (HSL), the body's chief fat releasing enzyme.
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Growth hormone and catecholamines (HSL stimulators), which are higher during exercise and fasting periods, accentuate cortisol's fat burning potential while suppressing its fat storing potential. In the fed state, when insulin is around in high amounts, HSL activity is turned way down while LPL activity is cranked up. In this way, insulin magnifies cortisol's fat storing properties while blocking its fat burning activity.
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Cortisol and insulin also block the action of each other by decreasing the sensitivity of their respective receptors. This means that eating is not the only way to become insulin resistant; stress can do it too. Including, perhaps, the stress of not eating or limiting yourself to only eating certain things (hint: no carbs, or no fat)
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So, cortisol is actually NOT a fat-storing belly-fat hormone like you've been told. Insulin and cortisol together, with a high-calorie diet, are the real cause of belly fat.

Credit: Jade Teta

Checkout this quick, easy, healthy and delicious smoothie for a fast brekky or quick snack...

Strawberry Coconut Almond Smoothie Bullseye Personal Fitness resource article - Health - Boost Health - Eat your way to good health