Ayda Ersoy Page

It’s official — Counting Macros 101 is now live on Amazon! 🧡💙
I created this guide for the clients, friends, and busy real-life humans who want nutrition to finally feel clear, flexible, and doable.
This is not about perfection.
It is not about eating boring food.
It is not about tracking forever.
It is about learning how protein, carbs, fats, and calories work together so you can make better choices with confidence — at home, while traveling, eating out, or getting back on track after life gets busier.
Counting Macros 101 is a real-life guide to protein, carbs, fat, flexible eating, and sustainable results.
Available now on Amazon:
https://amzn.to/4wZkZXq
Thank you for supporting this Health Angel project. This one means so much. 🙏

Happy Mother’s Day ♥️
You spend so much energy taking care of everyone else….

I’m super excited to share that my new Kindle book, Counting Macros 101, is coming very soon.

This book was created for real life, not perfect routines, strict meal plans, or all-or-nothing dieting.

It teaches the foundation of protein, carbs, fat, calories, tracking, food labels, eating out, travel, weekends, troubleshooting plateaus, and building consistency in a way that feels realistic and sustainable.

My goal with this book is simple: to help people understand nutrition with more clarity and less confusion.

It’s a great fit for busy professionals, beginners, clients who want structure, and anyone who wants to learn how to use macros as a tool so not a forever obsession.

In addition , Recipe Book included too.
Coming soon on Kindle.

Your “blueberry” bagel might not actually contain real blueberries. 🫐

Sometimes the front label sounds wholesome, but the ingredient list tells the real story.

A product can be marketed as “blueberry” while using:
• blueberry flavored bits
• added sugars
• natural and artificial flavors
• color additives
• very little — or no — real fruit

This doesn’t mean you need to panic or never eat it. It just means: flip the package over and know what you’re choosing.

Look for “blueberries” in the ingredient list, not just “blueberry flavored.” And if you love bagels, build a better plate: pair it with protein like Greek yogurt, eggs, cottage cheese, or turkey — and add real berries on the side.

Small label-reading habits can make a big difference over time.

HealthyEatingTips NutritionCoach BalancedEating SmartShopping WellnessEducation RealFood LabelReading HealthyHabits SportsNutrition MasterTrainer

A few days ago came back from Türkiye 🥰

Lean Turkish Chicken Köfte Bowl 🇹🇷✨
Low-fat, high-protein, HYROX®-friendly fuel that still tastes like real comfort food.

This bowl is built with:
lean chicken köfte for recovery
bulgur for steady training carbs
cucumber + tomato for freshness and hydration
low-fat yogurt herbs for flavor without feeling heavy
Perfect for post-workout, meal prep, or a lighter dinner during harder training weeks.
Simple. Fresh. Athlete-friendly.

Afiyet olsun ❤️

New Group Coaching Live Now available🔥
One-on-one. Online. Elite coaching.

Refined coaching for serious HYROX performance.

I help athletes elevate their HYROX performance through targeted coaching designed to improve fitness, strength, race ex*****on, and overall results.

I work closely with every athlete, providing personalised support, structure, and accountability throughout the process. If you have any questions or want to find the right coaching option for your goals, feel free to message me directly for a free consultation.

Coaching options include:
• 1:1 coaching
• Online Elite Coaching (training + nutrition)
• Training-only coaching
• Nutrition-only coaching
• NEW: Group coaching

Coaching is more than just a plan — it’s mentorship, guidance, and support tailored to you. We adjust, adapt, and refine the process as you progress💪

DM “COACHING” for details.

It’s live! GLP‑1 STRONG is now available on Amazon Kindle !!!!
If you’re using a GLP‑1 medication and you want fat loss without losing strength, this book is a performance-first guide built for real athletes and active people.
-Protein anchors when appetite is low
-Hybrid + strength training priorities
-GI strategies that keep you training
-Plateaus → maintenance & tapering
-Sleep + stress tools that protect recovery
Get it here: https://www.amazon.com/dp/B0GGDKFVZ5
If you grab it, I’d love to hear what chapter helps you most.

Educational only — not medical advice.

GLP-1 Strong: Hybrid Training, Nutrition, and Recovery for Runners, Lifters, and HYROX®-Style Competitors is a performance-first guide for runners, lifters, and hybrid athletes who want fat loss results while protecting muscle, training consistency, and confidence. When appetite drops, recovery changes, and workouts feel “off,” most plans fall apart. This book gives you a simple structure buil...

The evidence-based content is aligned with ISSN guidance and recent reviews/meta-analyses.
Creatine monohydrate is one of the most studied supplements for strength + power.
For women: take 3–5 g daily (consistency > timing). Optional loading: 20 g/day split doses for 5–7 days, then back to 3–5 g/day.
Expect a small scale increase early on (mostly water inside muscle, not fat).
What creatine seems to help:
-Strength & lean mass (with lifting): Robust overall evidence in mixed‑sex studies; female‑only findings are more mixed but still promising when paired with resistance training.
-Cognition (brain performance): Meta‑analyses show small but meaningful benefits—especially for memory and some attention/processing‑time tasks; not all domains improve. -Benefits may be larger under stressors (e.g., sleep loss) or lower baseline creatine status.
Dosing that actually works
Everyday (no load): 3–5 g creatine monohydrate daily, any time of day. Consistency matters more than timing.
Fast track (optional load): ~20 g/day split into 4 doses for 5–7 days, then 3–5 g/day. Useful if you want quicker saturation; not required.
Women‑focused recommendation: ISSN’s guidance for female athletes supports 3–5 g/day for muscle/repair mechanisms.
What about the timing?
With carbs/protein may slightly enhance uptake, but daily adherence is king. Post‑workout with a protein/carb meal is convenient; non‑training days just take it whenever.
Choose brands use creatine monohydrate (plain powder). Fancy forms (HCl, buffered) haven’t shown superior outcomes at equivalent doses.
Common myths—quick debunks
“Creatine causes water bloat/fat gain.” It increases intramuscular water (a training advantage), not body fat. Visible puffiness is uncommon with 3–5 g/day.
“It’s bad for kidneys.” No evidence in healthy users at recommended doses; get medical advice if you have kidney disease or take related medications.
“Only for men.” Mechanisms apply to women; evidence base is growing, though some female‑only strength data are mixed—program design still drives the bus.
Educational content, not medical advice!
Comment CREATINE and I’ll send the detail guide with actionable plan 💪