Paige Sandgren

Unpopular PSA for the day:

If you want to lose weight…

You need to EAT LESS.

If you want to have better bloodwork markers…

You need to EAT APPROPRIATELY MORE NUTRITIOUS FOODS.

This is a delicate balance I can help you with, should you desire to learn to coach yourself for the rest of your life, as I teach you do do (and I’m a firm believer that everyone should…if they like living).

Will you also feel better if you lose weight?

Absolutely.

But you won’t necessarily lose weight if you just eat more nutritionally dense foods.

Some foods, like avocados, are very high in calories. A great omega 3 to 6 profile, yes. “Healthy fats,” sure.

But unless you are cutting your carbs and fat is your main energy source (works for some people - but honestly it doesn’t as far as sustainability for the majority), then don’t be afraid of eating a hamburger bun with your patty (preferably lean meat and for the love of god, please don’t drench it in cheese/BBQ sauce/bacon/grease… homemade is the way to go.)

Even a white burger bun (yes - I do eat those and no - it’s not a sin… keep reading to learn why) has at least 1/2 the calories an avocado has.

Where most people go wrong is they do NOT equate their calories with their protein AND with their fiber for the day. Most Americans don’t even care about fiber, which makes sugar become an issue when it isn’t the main culprit.

That’s why some studies suggest eating low-carb and controlling blood sugar is actually superior than controlling calories - when it is not… ONLY IF you equate for those things.

There’s my nutrition rant for the day.

And I’m fairly confident that Admiral Ackbar knows what he’s talking about too… but I promise this isn’t a trap.

It’s just science. 🤣🤷🏼‍♀️

So fu***ng awesome meeting you today, ! 🤙🏼💪🏻🛹

If you guys are ever in Encinitas, California - go check out his new restaurant, Chick & Hawk .and.hawk their chicken sandwiches make Chick-fil-A look like child’s play… 🤣

Top 10 Fat Loss Mistakes!

🟣 1. Inconsistent energy deficit

Fat loss requires a sustained caloric deficit over time. Intermittent adherence (e.g., “good days”) is often offset by higher intake on other days, eliminating the net deficit needed for fat loss. It’s better to be flexible on ALL days instead of super strict Monday–Friday with cheat meals on weekends.

🟢 2. Overemphasis on food quality vs. energy balance

Diet quality supports health, but fat loss is governed primarily by energy balance. Even nutrient-dense foods can prevent fat loss if total caloric intake exceeds expenditure.

🔵 3. Unaddressed hormonal or metabolic factors

Dysregulation in thyroid hormones, s*x hormones, insulin sensitivity, or cortisol can impair energy levels, recovery, and nutrient partitioning—affecting fat loss efficiency and body composition outcomes.

🟡 4. Unrealistic rate-of-loss expectations
Sustainable fat loss typically occurs at ~0.5–1.0% of body weight per week. Faster expectations often lead to poor adherence and metabolic adaptation.

🔴 5. Social and environmental pressure

Food intake is influenced by social context. Repeated exposure to social eating without boundaries increases caloric intake and reduces adherence.

⚪️ 6. Inadequate hydration

Mild dehydration can increase hunger and reduce satiety. Water is required for fat metabolism. Aim for 2–3 liters per day (coffee/soda don’t count).

🟤 7. Low intrinsic motivation (“weak why”)

Without a meaningful internal driver, adherence declines under stress or inconvenience.

⚫️ 8. Lack of resistance training

Resistance training preserves lean mass, supports metabolism, and improves insulin sensitivity. Too much cardio alone can slow progress.

🔳 9. Eating driven by external cues, not hunger

Eating based on time, environment, or emotion increases intake and disrupts appetite regulation.

🔲 10. Rapid eating and low fiber intake

Fast eating bypasses satiety signals. Fiber improves fullness and glycemic control. Slow down—chew each bite 20–30 times.

❤️

First of all, I’ve had some new followers ask about the results of my clients.

You can see some in the story highlight reels at the top of my profile. Most of them are screenshots of what they have told me. Because progress, to me, is deeper than body fat. That’s how you KEEP results.

Anddddd now……

Food tip of the day👇🏼 and an explanation of what this pic is….

——

If you struggle with “self-control” around food, the following will help.

Think of control as directing behavior, not restraining it.

It’s like driving a car. 🚙 🚨

You can be in control of it without restraining it.

And driving with the hand brake on usually ends in more collateral damage anyway.

It’s the same with eating food.

You can eat less by making better choices with proportions for YOUR goals and metabolism, or you can stop when you’ve had enough, instead of trying a strict diet for months, under eating, and slowing your metabolic rate from all that chronic yo-yo dieting.

This also helps take away the need to binge.

And if you don’t binge, you lose more fat. Period.

That’s why I don’t recommend cheat meals at all. It’s honestly a red flag now in my mind when I hear someone say it. Because, even according to studies, each day can be adjustable to your goals, and your daily food shouldn’t be labeled as a “diet.”

As soon as that happens, you’re putting unnecessary pressure on yourself and just another rule you could “break” - and feel guilty - and quit - and go sideways - and regain MORE fat than before.

So let’s NOT do that.

Instead, come see me at in Las Vegas and get your metabolism tested.

Then we’ll chat about the foods you enjoy, the nutrients your body needs, the cals you need for your goals, and how to break some bad habits and cope without feeling deprived of food. 😉

All you have to do is sit in a chair and breathe through a tube for 10 minutes.

ANYONE can do that. No excuses.

I’ll be waiting for ya! 😊🤙🏼