Balancing Your Hormones.

Hormone
Balancing Your Hormones!
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Hormonal Imbalances need to be addressed sooner rather than later as many health concerns can arise from this.
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Some tips:
1️⃣ Eat more healthy FATS such as avocados, grass fed butter and nuts/seeds – Your body needs fats to make hormones. Consuming a diet higher in fat can also help reduce inflammation and lead to weight loss.
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2️⃣ Check in with your emotions – Your emotions and hormones go hand in hand. When you balance out your hormones, you also balance your emotions and vice versa. Too much stress, feeling uptight, upset or whatever emotion it may be directly affects hormone levels.
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3️⃣ Consider which medications you are taking – Although some people MUST take medication, you need to consider the pros and cons. Many medications can help in one area but have negative consequences towards your hormones. Birth control and antibiotics are some examples.
Birth control for an example can cause acne issues. This is something that I have dealt with. I began getting acne on my jaw line and my neck, which is ALL hormonal. I did not make the connection until I stopped the pill and my acne cleared.
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4️⃣ Get more sleep – Your appetite is affected by how much sleep you get. Not getting adequate sleep can cause your appetite to increase due to your hunger hormones being irregular. Getting enough sleep also allows your cortisol levels to be stable so you are more energized and your body can recover & repair properly.
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Was this helpful? If yes, comment “YES” and I’ll be sure to post more tips like this!” )

75% Of Your Body Is Water And Not Fat.

Our bodies are not mostly composed of fat, they’re mostly composed of water. Therefore, most of the weight changes we see from day to day are water changes, not fat change.
A few reasons you see fluctuations on the scale:
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▪️Recent increase in cardio (increases blood volume). This is a biggie, can add up to 5 lbs in some people, just plasma + new red blood cells, & can cause a month-long stall in scale weight.
▪️Recent increase in weight-lifting (sore muscles retain water); eventually there will also be muscle gain, though that is a slower process (weeks)
▪️Any soreness, injury or bruising (causes inflammation = local water retention)
▪️Illness (ditto)
▪️Change in timing of dinner to a later time than usual, and/or addition of a late night snack even if you ate the same total # of daily calories. The timing alone has an effect. Later eating means that the gut will still be holding “gut water” used in the digestive process during the next morning’s weigh-in. Even a 1 hr later dinner time can affect scale weight the next morning
▪️Single unusually large meal within past 5 days – large meals take multiple days to digest, during which not only the meal itself, but also a mass of water equivalent to ~2x the meal’s weight, will all be parked in your gut for digestion.
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▪️Eating more carbs after a period of not having had many carbs (causes liver & muscles to increase glycogen stores; each 1g of glycogen is structurally packaged with 4g water so you end up with water weight)
▪️change in dietary fiber (affects “poop weight”)
▪️change in pooping frequency (obvious reasons)
▪️Recent exposure to heat (hot yoga, exercising in heat)
▪️ Menstrual cycle / birth control – about 1/3 of women have noticeable swings in weight during the week before menstruation / week of menstruation.
▪️increase in sodium intake
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In short, trust your calorie deficit. If you are tracking your food accurately and are really eating at a caloric deficit, there is no way NOT to be losing fat. The fat loss is just hidden on the scale by the myriad causes of fluctuations in water & digestive waste.

Building Muscles

What does it take to build muscle??⠀

☝🏼 Adequate protein with a caloric surplus.⠀

✌🏼 Consistent increases in volume/work load.⠀

🖖🏼 Intensity during training.⠀

A caloric surplus with optimal amounts of protein is gonna be one of the biggest driving factors to weather or not you can build a substantial amount of muscle or not.⠀

As muscle sparing nutrients (carbs & fats) start to increase is will take less protein to aid in recovery.⠀

For someone looking to build muscle I still never recommend less then 0.8g of protein per pound of body weight. ⠀

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If your someone that does not track your workouts/weight lifted, understanding how much total volume you actually lifted that day is gonna be a game charger for you.⠀

Volume is: Weight x Sets x reps⠀

If your not consistently increasing this number your gains are gonna be very slow and minimal.⠀

Now none of us are able to just consistently increase volume for the rest of our lives.⠀

But this is were proper exercise programming and periodization come in to play in order to make sure your still make consistent progress.⠀

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Training intensity isn’t talk about very much now a days but there is someone to be said for it.⠀

This is basically how hard you are training.⠀

Are you reaching your desired number of volume by doing 1,000 reps with 10 pounds? Or are you getting there doing 5 heavy sets of 5 reps?⠀

Which one do you think is gonna build more muscle?⠀

Now I don’t want you driving yourself into the ground and not being able to walk after every workout. (More about this later😉)⠀

But you still need to make your sets hard!⠀

You need to push yourself and you need to send that signal to your body that it NEEDS to grow.⠀

Implementing these three variables is gonna be the key to long term, consistent, muscle growth.⠀

Diet After Diet

How do we lose body fat and achieve our ideal physique? ⠀

We gotta get serious about what we put in our body’s. ⠀

Now for the sake of this post we are gonna use the word “diet” but we all know this word isn’t the best representation of the lifestyle change that needs to happen.⠀

When your looking to change your physique and achieve that ideal look we have to go on a “diet.”⠀
Restrict calories (primarily fats & carbs), and increase activity. ⠀

But what happens once we reach your goal? Your done, it’s over, you got back to the way you were eating before or the stay in this restricted state forever?⠀

DEFINITELY NOT!! This is only gonna set you up for disaster and put you down a path of yo-yo dieting.⠀

The “diet” after the “diet” becomes just as, if not MORE important then the “diet” its self.⠀

You must come out of that restricted state properly. One to maintain what you worked so hard for but two so you come back to a place of optimal health.⠀

This can be tricky and take some planning so hiring a coach that can help you properly “reverse diet” could be the difference between you maintain all that hard work or bouncing back to square one. ⠀

But at the end of the day whether you decide to hire someone or not you must remember that once you reach your goal, the “diet” isn’t over. ⠀

You still have A LOT of work to do. And you still need to be diligent about how you come out of the “diet.” ⠀

And the still need the work back towards a place of maintenance. ⠀

Wanna learn more about how to properly “diet” and then come OUT of the diet?! Shoot me a DM!! ⠀

I’d love to chat with you and see if we can set you on the right track towards success!!🙌🏼⠀

Eating Before Bed

Diet ,eating ,  sleeping
Many people believe that anything you eat before bed will automatically turn into fat. However, this isn’t exactly the case. Our bodies are in a constant state of protein turnover aka making new proteins and breaking down the old ones.
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Eating a meal that is high in protein before bed can help your body remain in this muscle-building phase as well as increase the amount of muscle protein synthesis. Eating before bed is not “bad” but there are definitely better choices that you can make at this time. Your snack/meal at night should HELP with your goals not hinder your progress. Aka eating cookies or snacks that are high in sugary carbs might not be the best option.
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Eating a small sized meal prior to bed consisting of protein, carbs and fat will help to keep you satisfied and possibly help you fall asleep as our brains turns carbs (complex) to serotonin. Eating a larger meal may either keep you up or disrupt your sleep.
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Dairy products such as greek yogurt are typically slow digesting and allows your body to enter the muscle building phase while you sleep. Choosing foods that are high in healthy fats (avocado, almonds), can be helpful as well since fats also slow down the rate of digestion.
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There are other factors to keep in mind as well such as what types of foods you ate throughout the rest of your day and whether or not you just worked out. If you just worked out and it’s late at night, eating some carbs or fruit to replenish your glycogen stores would be fine along with some protein. If you haven’t eaten much throughout the day, choosing some healthier carbs to eat is not going to harm you.
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Fueling your body with the proper nutrition that it needs should always be a number one priority. By keeping this in mind, you will start making choices that will help fuel your body instead of harming it.

Exercise & The Menstrual Cycle!

femalehealth  , menstrualcycle

Exercise & The Menstrual Cycle!
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It is very common for females who train intensely and diet to lose their period or have it become irregular. Every month ovulation occurs and with this, hormonal changes arise. Having a very strict diet especially missing meals or working out for multiple hours in the day leads your body to identify this negative energy balance as a risk. When this happens, the body turns off the body process known as reproduction.
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A hormone known as leptin gets produced when there is body fat. Not having enough body fat decreases the amount of leptin in the body, which reduces the action of the hypothalamus (which starts off your menstrual cycle). Stress is also a major factor that may lead our sympathetic nervous system (SNS) to be overworked. When our stress hormones are constantly at high levels, our body believes it’s not safe to reproduce.
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Losing your period means that something must be “off” hormonally. Here are some tips as to what you can do:
-Reduce the amount of exercise that you’re doing and increase your calories
-Ensure you’re getting in enough good quality sleep
-Try adding in slow-digesting carbs at most meals (everyone is different but this may be helpful to reduce stress and deprivation in our bodies as most females believe that carbs are “bad” for them).
-See your doctor to tune in to the exact cause.” )

Are You Loosing Weight But Looking Fat?

Not possible😱⠀

How in the world can someone lose pounds on the scale but look worse!?!⠀

Because fat loss & weight loss are NOT the same!!🤭⠀

Weight can come from a lot of things; fat, muscle, bone, water, hair, etc.⠀

Just cuz the your “weight” went done on the scale doesn’t always mean it came solely from fat.⠀

But how does this happen?⠀

Caloric reduction WITHOUT the focus on macronutrient profile is the biggest contributor☝🏼.⠀

Yes, to lose weight you need to reduce calories. The probably is no one was every taught where those calories should come from!⠀

A majority of people look at “reduce calories” and they will simply cut out everything. Protein, fat, and carbs.⠀

Causing the scale to go down but they only look like a smaller version of themselves.⠀

I’m order to actually change your body composition and lose mostly fat, calories do need to be reduced.⠀

BUT! Those calories need to come primarily from fats & carbohydrates.⠀

Keeping protein high (1g-1.3g per pound of body weight) will ensure what you keep most of your muscle mass during a fat loss phase.⠀

I only say most because it is inevitable that your gonna lose some muscle mass.⠀

But we can DRASTICALLY reduce this by make sure protein is adequate. ⠀

Take your macros.⠀

Understand what your food consists of. ⠀

If your goal is cosmetic and you wanna look a certain way this is essential.⠀

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Do you have a friend that is constantly yo-yo dieting and needs to track there macros!?!? ⠀

Tag them below and help spread the word!!⠀