Nutri Mari Nunes

Pre-workout is not magic. It’s just a tool ☕✨

Some formulas come loaded with caffeine to increase alertness, focus, and perceived energy during training. Others are completely stimulant-free and focus more on blood flow, endurance, and performance without affecting your nervous system.

And this is where most people get it wrong 👇🏼

Caffeine tolerance is highly individual. Some people feel amazing with it. Others get anxious, jittery, or completely ruin their sleep from the same dose.

So instead of blindly copying what someone else is doing, you need to understand your own response.

A simple rule I give my clients ⚜️
If you’re using caffeine, cut it off around 2 p.m. max. Anything later can start interfering with sleep quality, and poor sleep will hurt your fat loss, recovery, and performance way more than any pre-workout can help.

Also, remember… pre-workout doesn’t only come in a scoop.

You already have access to caffeine through coffee, energy drinks, teas, and even some fat burners. It all adds up ☕

And here’s the truth most people don’t talk about 👇🏼
If you don’t need caffeine to train, that’s actually the best scenario.

Because now your energy is coming from good sleep, proper nutrition, and a well-structured routine, not stimulation.

Use pre-workout as a strategy, not a dependency ⚜️

Science insight 📚
Caffeine has been consistently shown to improve exercise performance, alertness, and endurance, but excessive intake or late consumption can negatively impact sleep quality and recovery, as supported by research such as Grgic et al., British Journal of Sports Medicine, 2020

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This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.

Use your food scale once a month and still get a perfect diet.

Condiments are where a lot of people unknowingly mess up their calorie deficit 👀

It’s not the chicken, the rice, or the salad…
it’s everything you’re pouring on top of it.

Best case scenario?
Keep it simple and go for natural, low-calorie options like lime juice, vinegar, or even a little soy sauce 🤍

Now being real with you…

If you need condiments, fine.
But at least choose ones that are lower in calories instead of turning your meal into a 300 calorie sauce situation without realizing it.

That said, even low-calorie sauces aren’t something to go crazy with.

Most of them have long ingredient lists, additives, sweeteners…
so yeah, they help with taste, but that doesn’t mean unlimited use is a good idea.

But I get it.

Sometimes a little sauce is exactly what helps you stay consistent and not quit your diet after a few days.

And consistency will always matter more than being perfect 🤍

So the goal is simple
use natural when you can
use low-calorie when you need
control the amount no matter what

Science insight 📚
Energy balance is still the main driver of fat loss, but palatability plays a huge role in how much we eat, which directly impacts adherence, as shown in research like Hall et al., American Journal of Clinical Nutrition, 2019.

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This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.

Dieting for busy women ⏰

Fasting is not magic for fat loss 🧠✨

It can work, but not for the reason most people think.

Fat loss comes down to one thing: sustaining a calorie deficit while hitting your macros consistently 📊

Whether you eat 6 meals a day 🍽️
Or 2 big meals in a fasting window ⏳

Your body responds to the total energy and nutrient intake across the day, not the timing.

Fasting can be a great tool for some people because it helps control hunger, reduce snacking, and simplify their routine 🙌🏻

But for others, it can lead to overeating later, low energy, and poor performance in workouts ⚠️

There is no universal “best” schedule.

The best strategy is the one you can stick to long term with consistency and control 🔑

So if you like fasting, use it.

If you don’t, don’t force it.

Because what actually drives fat loss is:

Calories in vs calories out ⚖️
Adequate protein intake for muscle preservation 💪🏻
A structure you can sustain without burnout 🧩

Not the clock.

This is exactly why in SECA I’ll not make you eat at specific times. I’ll just tell you what to eat and what amount and you WILL lose fat!⚜️ Comment SECA to join or know more.

Science insight 📚
Fat loss is determined by energy balance rather than meal timing, with studies showing no significant difference in fat loss when calories and protein are equated, as demonstrated in Schoenfeld et al., Journal of the International Society of Sports Nutrition, 2015

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This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.

Protein is not just “important” for fat loss… it’s the foundation of your entire body composition.

When you increase protein intake, you’re not just eating differently, you’re changing how your body responds to food ⚜️

Higher protein diets naturally increase satiety, which means you feel full faster and stay full longer. That alone makes it easier to stay in a calorie deficit without constantly thinking about food 🤍

But it goes beyond hunger control.

Protein has a higher thermic effect compared to carbs and fats, meaning your body burns more calories just to digest and process it. So you’re literally increasing your daily energy expenditure just by prioritizing protein 🍽️

And the biggest mistake I see?

Women trying to lose weight without enough protein… and ending up losing muscle instead of fat.

When protein intake is low, your body has no reason to preserve lean mass. The result is a slower metabolism, a softer look, and the classic “skinny fat” outcome.

When protein is high, you protect your muscle, improve recovery, and create that toned, defined look most women are actually after 🧬

That’s why protein is not optional. It’s strategic.

This is exactly why SECA is built around protein first nutrition strategies and not restriction based dieting ⚜️

Science insight 📚
Higher protein intakes improve satiety, increase thermic effect of food, and support greater fat loss while preserving lean mass, as shown in clinical research such as Leidy et al., American Journal of Clinical Nutrition, 2015

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This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.

Protein is not optional in a calorie deficit… it’s the reason your body looks different at the end 👀

When calories are low, your body doesn’t just burn fat
Without enough protein, you also lose muscle

And that’s exactly what creates the “skinny fat” look

Adequate protein intake helps preserve lean mass 💪
Increases satiety so you stay full longer 🧠
And has a higher thermic effect, meaning you burn more calories digesting it 🔥

So yes, calories matter
But where those calories come from matters just as much

Because fat loss without muscle retention is not the goal
Body recomposition is

The women who prioritize protein during a deficit don’t just lose weight
They build a defined, toned look while doing it

This is exactly why SECA is built around protein first nutrition strategies and not restriction based dieting ⚜️

Science insight 📚
Higher protein intake during energy restriction helps preserve lean mass, increase satiety, and improve fat loss outcomes, Leidy et al., American Journal of Clinical Nutrition, 2015

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This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.

Alcohol and fat loss don’t exactly work in your favor 🍸

When your body processes alcohol, it immediately prioritizes metabolizing it over everything else. That means fat oxidation gets temporarily suppressed, making it easier to store calories instead of burning them.

On top of that, alcohol can reduce muscle protein synthesis, impair recovery, disrupt sleep quality, and increase appetite, which usually leads to eating more than planned 🍕

So yes, from a purely physiological standpoint, alcohol makes both fat loss and muscle gain less efficient.

But here’s the real life part 🤍

If completely cutting alcohol makes you feel restricted, socially isolated, or more likely to quit your diet altogether, that’s not a winning strategy either.

Sustainability always beats perfection.

If having a drink here and there helps you stay consistent long term, enjoy your life, and actually stick to your plan, it can absolutely fit into your routine when done intentionally and in moderation ✨

Fat loss is not about being perfect. It’s about being consistent enough for long enough.

If you want to learn how to include alcohol strategically without sabotaging your fat loss, message me SECA ⚜️

Science insight 📚
Alcohol consumption has been shown to temporarily inhibit fat oxidation and reduce muscle protein synthesis, impacting body composition outcomes, as demonstrated in research such as Parr et al., PLOS One, 2014

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This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.

Not all vegetables have the same calories… but that does NOT make some “better” than others 🥦

Yes, in the video I showed you the lowest calorie options, especially for those who like to eat more volume while staying in a calorie deficit.

But here’s what actually matters 🤍

Every single vegetable is a nutritional powerhouse.

Even the “higher calorie” ones are still packed with fiber, vitamins, minerals, and compounds that support your health, digestion, and satiety.

In fact, it’s very hard to overeat calories when your diet is rich in vegetables, regardless of which ones you choose.

They increase food volume, slow digestion, and help you feel full with relatively low energy intake overall ✨

So this is not about avoiding certain veggies.

It’s about understanding your tools.

If you love higher volume eating, the ones in the video can help you eat more for fewer calories.

But if you prefer other vegetables, eat them. A lot of them.

You will still be supporting fat loss, health, and consistency.

Because again, the goal is not perfection.

It’s adherence.

If you want to learn how to structure your meals with vegetables in a way that keeps you full while staying in a calorie deficit, message me SECA ⚜️

And yeah yeah, mushroom isn’t a veggie, it just kinda goes in that list in my mind haha

Science insight 📚
Dietary fiber intake is strongly associated with increased satiety and reduced overall energy intake, supporting weight management, as shown in research such as Slavin, Nutrition, 2005

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This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.