This is your body’s ability to adjust its calorie-burning rate based on changes in how much you eat, activity levels, and body composition. It sometimes slows down during dieting to preserve energy. For example, dieting can slow metabolism, making further weight loss harder—a survival response to conserve energy.

The ability to stick to a diet or fitness plan long-term. A plan you can enjoy and maintain over time always beats the “perfect” one you abandon after two weeks. “The best diet is the one that you can stick to.”

Focusing on consistent effort over time rather than achieving flawless execution, as perfection often leads to burnout and unsustainable habits. Missing a workout or indulging in dessert won’t ruin results—quitting altogether will.

“Half-ass is better than fuck-all.”

Occasional drinks are definitely okay, but heavy consumption can derail health and fitness goals by impairing performance and promoting fat storage. Alcohol adds empty calories(7 kcal per gram), disrupts recovery, and impacts decision-making. Alcohol is also a highly addictive substance.

Viewing health as "perfect or failed." This mindset can lead to giving up after small slip-ups, extreme behaviors and difficulty staying consistent with nutrition or fitness. Embrace the gray—progress is built on small, imperfect wins, not perfection.

The cumulative wear and tear on your body from chronic stress due to physical, emotional, and environmental factors. High stress disrupts hormones, metabolism, sleep, and recovery, affecting overall health and fitness. Managing stress is as important as working out because it can lead to undesired eating habits.

Amino acids are protein building blocks. Essential ones must come from food, while non-essential ones are made by your body. Together, they help repair muscles and support health. See “Complete vs. Incomplete Proteins”

Anabolic processes build tissues like muscle, while catabolic processes break them down for energy. Striking a balance between these two processes is key to muscle growth and fat loss—too much breakdown hinders progress.

Labels like "bad" or "good" oversimplify nutrition. No food is inherently “good”/beneficial or "bad"/harmful because context matters. We want a balanced approach that focuses on overall dietary patterns rather than demonizing or glorifying individual foods. This binary approach to nutrition also has potential to create a restrictive mindset that can backfire and lead to guilt, stress, intense or even binge-eating.

In principle, even Deep Fried Oreos aren’t bad. It’s the dose that matters significantly. Even "healthy" foods can be harmful in excess, while "indulgent" foods can fit in moderation. The impact of any food depends on quantity and frequency, emphasizing balance over extremes.

Flexibility and balance are key for long-term sustainability. However, balance is also a relative concept. Striking balance can be resourceful for some, but in some cases, abstinence is not only preferred, but necessary.

Bioavailability refers to how well your body absorbs and uses nutrients from food or supplements. Nutrients like iron and vitamins have varying bioavailability, influencing how efficiently your body can use them for health and performance.

Blood sugar is the glucose circulating in your bloodstream, providing energy. Stable blood sugar levels help maintain energy, focus, and mood. Spikes and crashes from sugar can lead to cravings and fatigue.

Blood sugar regulation involves maintaining stable glucose levels. Balanced meals with protein, fiber, and fats help regulate insulin and prevent crashes or spikes that lead to energy dips and hunger.

Carbs are a primary energy source. Simple carbs, like sugar, digest quickly, providing quick energy. Complex carbs, like whole grains, digest slowly, offering sustained energy and keeping you fuller longer.

Carb cycling alternates between high and low-carb days to optimize fat loss and performance. This strategy helps some people manage energy needs while improving body composition but is unnecessary for most people.

Caffeine boosts energy and focus when timed right, like pre-workout. Overuse can lead to dependency, anxiety, and poor sleep. Use strategically, not constantly. Sometimes “less is more” and more is definitely not more.

A calorie is a unit of energy and heat from food. Consuming more calories than you burn can lead to weight gain, but whether this gain is fat or muscle depends on factors like activity level, diet composition, and training. It’s a key component of energy balance.

Caloric density refers to how many calories are packed into a specific volume of food, while nutrient density measures the vitamins, minerals, and other beneficial nutrients that food provides relative to its calorie content. While it's easy to focus on low-calorie foods to manage weight, it’s important to recognize that not all high-calorie foods are unhealthy. Some nutrient-dense, high-calorie foods, like avocados, nuts, or oily fish, are rich in healthy fats, fiber, and essential vitamins and minerals. These foods can promote satiety and provide long-lasting energy, helping you feel full and nourished. The key is balance: choosing high-calorie foods that also provide significant nutritional value can support both health and your fitness goals.

Caloric density refers to the number of calories in a given weight or volume of food, while volume refers to the physical amount of food you can eat. The key difference here is that foods with high caloric density pack more calories into a smaller portion, whereas foods with low caloric density provide more volume for the same amount of calories. For example, 300 calories of almonds may only be a small handful, but 300 calories of watermelon could be several large slices. While both offer the same calorie value, the watermelon provides more volume, making you feel fuller due to the larger portion size and higher water content. This distinction is useful for those looking to feel satisfied while managing calorie intake—low-calorie, high-volume foods like fruits and vegetables can fill you up without over-consuming calories.

A caloric surplus is when you eat more calories than you burn, leading to weight gain. A caloric deficit is what happens when you eat fewer calories than you burn, resulting in weight loss. The composition of this “weight” could be fat or muscle, depending on what you’re eating and what your training looks like.

See “Energy Balance”

Cheat meals are planned indulgences meant to add flexibility to a diet without guilt. They provide a mental break and can help reduce feelings of restriction, but they’re not a free pass to overeat. That said, I personally don’t advocate for the concept of cheat meals—they can reinforce an unhealthy, restrictive mindset around food. Instead, foods typically labeled as “cheats” should be thoughtfully incorporated into your overall plan, so there’s no sense of “cheating” in the first place. Balance and enjoyment are key to a sustainable, healthy relationship with food.

• Complete proteins contain all nine essential amino acids that the body cannot produce on its own. These are typically found in animal-based foods like meat, poultry, fish, eggs, and dairy, as well as some plant-based sources like quinoa and soy.

• Incomplete proteins lack one or more of the essential amino acids. These are mostly found in plant-based foods like beans, lentils, nuts, seeds, and grains. By combining different plant-based foods (like beans and rice), you can create a complete protein.

Creatine monohydrate is a supplement that enhances strength, power, and muscle mass by providing extra energy during intense, short bursts of activity like weightlifting. It’s one of the most studied and effective supplements.

Having to make too many decisions all the time leads to your brain literally getting tired, and this leads to poor choices in our lifestyle. Simplify and streamline routines by meal prepping and/or planning workouts, and make definitive decisions in order to save willpower and thinking energy for important tasks.

Mechanical digestion breaks food into smaller pieces (e.g., chewing), while chemical digestion uses enzymes to extract nutrients. A well-functioning digestive system is key for nutrient absorption.

Fats are an essential part of a healthy diet, providing a concentrated source of energy (9 calories per gram), which helps fuel the body, especially during prolonged physical activity. Fats are also crucial for hormone production, supporting the function of hormones like estrogen, testosterone, and cortisol, all of which regulate key bodily processes. In addition, fats play a key role in absorbing fat-soluble vitamins (A, D, E, and K), maintaining healthy skin, and supporting brain function.

Fats taste good, it releases dopamine.

• Unsaturated fats (e.g., avocado, nuts, fish oil) are healthy.

• Saturated fats (e.g., butter, dairy, fatty cuts of meat, coconut oil) are okay in moderation.

• Trans fats (e.g., fried snacks, some packaged baked goods) should be avoided.

Dopamine is a neurotransmitter that rewards behavior with pleasure. Foods high in sugar or fat can trigger a dopamine rush, encouraging overeating and craving those same foods to . Healthy habits rewire this system for long-term benefits, like better energy and mood.

The dopamine feedback cycle refers to the process where engaging in a behavior (like eating pleasurable foods) triggers a dopamine release, which makes us feel good and reinforces the behavior and makes us want to do it again. Over time, this loop encourages repetition of the behavior, potentially leading to habits, both positive (exercise, healthy eating) or negative (overeating, substance use). Healthy habits can help rewire this loop for sustained well-being and improved mood.

Electrolytes are minerals that play a key role in regulating hydration, muscle function, nerve signals, and maintaining the body's fluid balance.

• Sodium helps maintain fluid balance, nerve function, and blood pressure.

• Potassium is essential for proper muscle function, helping muscles contract and relax, and is crucial for heart health.

• Magnesium supports muscle relaxation, nerve function, and energy production.

  Electrolytes are vital for hydration, as they help the body retain water and prevent dehydration. Insufficient levels can lead to symptoms like brain fog, fatigue, cramps, and impaired athletic performance. Proper electrolyte balance enhances focus, reduces the risk of cramps, and improves overall performance and recovery, especially after intense exercise. Replenishing these minerals through food (like bananas, spinach, and avocados) but mainly electrolyte drink mixes can optimize hydration and support long-term health and athletic performance. Ask me about electrolyte powder recommendations.

Emotional eating is when individuals use food to cope with negative emotions such as stress, sadness, anxiety, or boredom, rather than eating out of true physical hunger. This behavior often leads to overeating or choosing unhealthy foods that provide temporary relief but don’t address the underlying emotions. The emotional comfort from eating can trigger a cycle of seeking food for emotional regulation, which can lead to feelings of guilt or shame afterward. Identifying emotional eating triggers—such as stress at work, relationship issues, or boredom—and developing healthier coping mechanisms, like mindfulness, physical activity, or journaling, can help break this cycle. By addressing emotional needs with non-food-related strategies, we can improve our overall well-being and maintain a healthier relationship with food.

Energy balance is the foundational concept behind weight management. It is the equilibrium between the calories you consume through food and beverages (calories in) and the calories your body uses for various functions (calories out). Calories out include the energy expended through basal metabolic rate (BMR) (the energy your body uses at rest to perform basic functions like breathing and digestion), physical activity, and the thermic effect of food (TEF) (the energy used to digest and process food).

• A positive energy balance (where more calories are consumed than burned) leads to weight gain, as the excess energy is stored in the body as fat. This is common in situations of overeating or insufficient physical activity.

• A negative energy balance (where more calories are burned than consumed) leads to weight loss, as the body taps into stored fat for energy to make up the deficit.

External cues for hunger are triggers outside of your body that prompt eating, such as the sight or smell of food, mealtime routines, or emotional stress. Internal cues are signals from within the body, like stomach growling or hormone fluctuations, that indicate actual physical hunger. Recognizing the difference helps promote mindful eating and prevent overeating.

Fat loss focuses on reducing body fat while preserving lean muscle, which improves appearance, strength, and overall health. Weight loss, however, is simply a decrease in total body weight, including fat, muscle, and water.

9 times out of 10, people are thinking about fat loss when say “weight loss x, y or z”.

Conflating the two can lead to harmful practices, like crash dieting, which often sacrifices muscle mass and health. Fat loss occurs at a much slower rate than weight loss. Instead, prioritize fat loss through strength training, balanced nutrition, and sustainable habits, as this aligns with the true goal—feeling and looking better, not just seeing a smaller number on the scale.

Fiber plays a crucial role in our satiety and digestive health.

Fiber is a type of carbohydrate that our bodies can’t fully break down or absorb for energy like other foods. Instead, it:

1. contributes to our feeling of fullness by adding bulk to food

2. slows the absorption of sugar

3. feeds beneficial gut bacteria

4. promotes regular bowel movements

5. prevents constipation

6. feeds beneficial gut bacteria.

There are 2 main kinds of fiber:

• Soluble fiber (found in oats, beans, apples) dissolves in water, forming a gel-like substance that helps lower cholesterol, regulate blood sugar, and improve heart health by slowing digestion.

• Insoluble fiber (found in whole grains, vegetables, nuts) does not dissolve in water and adds bulk to stool, which helps prevent constipation by speeding up the movement of food through the digestive tract, promoting regular bowel movements, and supporting overall digestive health.

  The recommended daily intake typically falls between 25-38 grams for adults, depending on age, gender, and dietary needs.

In flexible dieting we emphasize finding a balanced an approach to eating that allows for variety and enjoyment. We focus on macronutrient targets rather than strict food restrictions. This is generally what is best and sustainable for the average person who is trying to become fit and maintain it.

Rigid dieting involves strict rules or limitations on what can be eaten, which leads to feelings of deprivation and is often harder to maintain in the long term. This style of dieting is not inherently bad, it should be used circumstantially. If you have a photoshoot or a bodybuilding competition, you will need to be rigid. However, this rigidity is time-bound and cannot be the norm.

Cultural beliefs, traditions, and practices profoundly shape our food choices, preparation methods, and eating habits. Different cultures prioritize specific ingredients, cooking techniques, and meal structures, influencing health, identity, social connections, and emotional relationships with food.

Food is far more than just sustenance—it carries stories, memories, hopes, spirituality, comfort, and meaning. While understanding the depth of food’s cultural and emotional significance, it’s important to cultivate a relationship with food rooted in reverence and appreciation, not fear. Food connects us to our heritage, our communities, and ourselves in meaningful ways.

Food addiction is when we feel a compulsive need to eat, which is often driven by emotional triggers or the pursuit of temporary pleasure. I’ve experienced it before. Similar to substance addiction, it involves an overactive brain reward system, making it challenging to resist certain foods, usually those high in sugar, fat, or salt. This cycle can lead to overeating and feelings of guilt or loss of control.

Breaking free from food addiction requires developing healthier coping strategies for managing emotions, like mindfulness, stress reduction, and building balanced meal plans that satisfy cravings without overindulgence. It is possible!

The food environment refers to the physical, social, and economic factors that influence our food choices. This includes the availability of food, marketing practices & social norms that we’re subject to, and accessibility to healthy or unhealthy options. A supportive food environment encourages and facilitates healthier eating behaviors, while an unfavorable one may promote poor choices—both environments reinforce said eating behaviors too.

Ghrelin and leptin are the master hormones governing hunger and fullness, making them pivotal in weight/fat loss management.

• Ghrelin, produced by the stomach, signals hunger to the brain, driving the urge to eat.

• Leptin, secreted by fat cells, signals satiety, letting your brain know you’ve had enough to eat.

Together, they regulate appetite and energy balance, influencing how much we eat and store. Disruptions in these hormones—like chronic stress, poor sleep, or extreme dieting—can lead to overeating or stalled weight loss. Optimizing sleep, managing stress, and maintaining a balanced diet support these hormones and improve weight-loss efforts.

The Glycemic Index (GI) measures how quickly a carbohydrate-rich food raises your blood sugar levels after consumption, with high-GI foods causing rapid spikes. When someone says a food has a high or low GI, they’re referring to how fast its carbohydrates are absorbed and how much it impacts blood sugar levels.

A high glycemic index (GI) means a food rapidly raises your blood sugar levels. While it can provide a quick burst of energy, it may also lead to blood sugar spikes and crashes, which can cause fatigue, cravings, and overeating. Over time, consuming too many high-GI foods may contribute to insulin resistance, weight gain, and increase the risk of chronic conditions like diabetes.

However, high-GI foods can be beneficial in specific contexts, like post-workout when the body needs a quick source of energy to replenish glycogen stores in muscles.

Glycemic Load (GL) takes both the glycemic index (GI) and the carbohydrate content of a serving into account, providing a clearer picture of how a food affects blood sugar. For example, watermelon has a high GI, but its low carbohydrate content results in a low GL, meaning it has a smaller impact on blood sugar despite its rapid sugar absorption.

Focus on balance: Aim to prioritize low to moderate GI foods such as whole grains, legumes, and most fruits, which have a more gradual impact on blood sugar. If you consume high-GI foods, pair them with protein, healthy fats, or fiber to help stabilize blood sugar levels and minimize spikes and crashes.

Try to choose minimally processed options: Whole, nutrient-dense foods, such as vegetables, whole grains, and lean proteins, generally have a lower GI and offer more sustained energy, helping to support stable blood sugar levels throughout the day.

The gut microbiome refers to the vast and diverse community of trillions of bacteria, viruses, fungi, and other microorganisms that reside in your digestive system, primarily in the intestines. These microbes play a vital role in breaking down food, synthesizing essential nutrients, and supporting digestion.

Beyond digestion, the gut microbiome is crucial for immune system regulation, helping protect against harmful pathogens and reducing inflammation. It also influences metabolism, weight regulation, and even mood, as the gut and brain are closely connected through the gut-brain axis.

A balanced and healthy microbiome is an essential part of holistic health, while an imbalanced microbiome can contribute to issues like digestive disorders, autoimmune diseases, and even mental health challenges.

The food palatability reward hypothesis proposes that the pleasurable taste and sensory appeal of food, such as its flavor, texture, and aroma, activate the brain’s reward system, which is responsible for reinforcing behaviors that bring pleasure. This pleasurable experience encourages continued eating, even when the body no longer needs food. In some cases, the brain's association of tasty food with immediate gratification can overpower natural cues of fullness or satiety, leading to overeating.

Because they're easy to chew and swallow, they don’t make us feel full as quickly, leading to overeating and often weight gain. These are often fast food and hyper processed food, E.g. McDonald’s cheeseburger, glazed donut, ice cream.

Think about a McDouble, you can take a bite, press your tongue to the roof of your mouth a the food pretty much dissolves without you having to chew significantly. If you don’t have to chew foods that are overly soft and hyper-palatable, you won’t trigger the necessary stomach muscle stretch receptors or gut signals that communicate satiety to the brain, making it harder to gauge fullness.

Recognizing that this thing is going on can help individuals develop strategies for mindful eating and make more balanced food choices.

Food rituals and routines are structured or habitual behaviors surrounding eating, such as specific mealtimes, preparation methods, or social contexts.

When positive, these rituals can promote mindfulness, reinforce cultural traditions, and enhance the emotional connection to food. However, rituals and the ritualization of food can also become undesirable when driven by trauma or stress, such as overeating due to a scarcity mindset, where past food insecurity or emotional deprivation triggers a compulsion to eat excessively when food is available. Striking a balance between routine and flexibility helps ensure that food rituals remain supportive of overall well-being rather than a source of harm.

A habit loop is a simple but powerful cycle that drives our everyday behaviors.

It has three parts:

1. a cue (something that triggers the behavior)

2. a routine (the behavior itself)

3. reward (the positive feeling we get from doing it).

In the context of food, this cycle can repeat and becomes automatic, making it easier to fall into certain patterns, like eating when stressed or reaching for comfort food. In terms of food, this loop can create a strong link between certain feelings or situations and the urge to eat, even if we're not actually hungry. This cycle can sometimes lead to unhealthy eating habits or emotional eating, reinforcing a complicated relationship with food. Becoming aware of this loop can be the first step to help break the cycle and make it easier to form healthier habits.

Hedonic Eating: Hedonic eating is driven by the desire for the pleasure or emotional satisfaction from food. It’s when we eat for reasons other than physical hunger, such as seeking comfort, indulgence, or sensory enjoyment. This type of eating is often tied to cravings, emotional states, or the appeal of highly palatable foods (e.g., sweets, fried foods).

Functional Eating: Functional eating, on the other hand, refers to eating with the primary goal of fueling the body, supporting health, or achieving a specific nutritional purpose. It is driven by hunger cues and focuses on providing the body with the nutrients it needs for optimal performance, energy, and well-being. It’s seeing food as fuel. Functional eating emphasizes balance, portion control, and food choices that nourish the body without necessarily seeking emotional gratification from the experience.

In summary, hedonic eating is about pleasure and emotional fulfillment, functional eating is about nourishment and supporting the body’s physical needs.

High-volume, low-calorie foods are foods that provide a large portion size or volume with relatively few calories. These foods are often nutrient-dense and fiber-rich, such as fruits, vegetables, and leafy greens, and help increase satiety without consuming excessive calories.

Hydration refers to maintaining solid fluid levels in the body, essential for vital functions like temperature regulation, digestion, nutrient transport, and physical performance.

Proper hydration is crucial for energy, focus, and preventing issues like brain fog, fatigue, and impaired performance. A good rule of thumb is to drink about half your body weight in ounces of water daily (e.g., a 150-pound person should aim for ~75 ounces), adjusting for activity, climate, and individual needs. Start your day with a glass of water(preferably with salt or electrolytes), stay hydrated during exercise, and drink water 15–30 minutes before meals to support digestion and avoid mistaking thirst for hunger.

Mistaking thirst for hunger is common because the sensations can feel similar. When hunger strikes at odd times, drinking water first and waiting 10–15 minutes can help clarify whether you’re truly hungry or just thirsty.

Insulin is a hormone that regulates blood sugar by helping glucose move from the bloodstream into cells for energy. Insulin sensitivity refers to how well your cells respond to insulin. High sensitivity means your body efficiently uses glucose for energy, while low sensitivity (insulin resistance) can lead to high blood sugar and increase the risk of type 2 diabetes and other metabolic disorders.

Poor lifestyle habits like a diet high in processed foods and added sugars, lack of physical activity, chronic stress, and poor sleep can reduce insulin sensitivity. Conversely, regular exercise, a balanced diet rich in whole foods, stress management, and adequate sleep can improve it.

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting, focusing on meal timing rather than specific food choices. Common approaches include the 16/8 method, where individuals fast for 16 hours and eat within an 8-hour window. This structure can help simplify meal planning, create a calorie deficit, and support the mental aspect of maintaining consistent eating habits by offering clear guidelines for when to eat. It is often used for weight management, metabolic health, and fostering a more disciplined approach to food.

I recommend intermittent fasting not solely as a fat-loss strategy, but as a tool to simplify the process of knowing when to eat, bringing structure and routine to your eating habits in a manageable and sustainable way. By focusing on meal timing, it helps organize meal planning and preparation without relying solely on calorie restriction to create a deficit.

Intra-workout nutrition is about fueling your body during exercise to maintain energy, stay hydrated, and support ATP production. These are usually electrolytes in water and quick-digesting carbs to protect your performance during longer or intense workouts.

A lot of gym-goers opt for Rice Krispie treats for a quick carb boost. I personally prefer something more natural, like dates—they're packed with energy and easy to digest.

Low-carb diets reduce carbohydrate intake for more fats and proteins, and can be used for weight loss, improving insulin sensitivity and more sustained energy. High-carb diets prioritize carbohydrates as the main energy source, usually used by athletes, frequent gym-goers or people with high energy demanding lifestyles.

Carbs aren't inherently bad—it's a common misconception. The issue usually lies in how they're managed and the proportions in which they're consumed, especially for those on fat-loss journeys.

The right choice depends on your goals, activity levels, metabolic response, and long-term sustainability. I recommend experimenting with both to see what works best for you and your lifestyle. I generally opt for and recommend to clients something in between because I encourage training regimens centered around muscle resistance training.

Macronutrients are the three primary nutrients the body needs in large amounts for energy and bodily functions: carbohydrates, proteins, and fats. Each serves a specific role:

• carbohydrates provide energy

• proteins support muscle repair and growth

• fats assist in hormone production and cell health

Macronutrient ratios refer to the specific percentages of carbohydrates, proteins, and fats in your daily diet, customized to support individual goals like weight loss, muscle gain, or athletic performance.

• For example, a common 40/30/30 ratio means 40% of daily calories come from carbs, 30% from protein, and 30% from fats.

• Weight loss may benefit from a balanced ratio or slightly reduced carbs to support fat burning while preserving muscle.

• Muscle gain often calls for more protein, like a 30/40/30 ratio, to promote muscle growth and recovery. This is what I think is generally advisable.

• Endurance athletes or those with high physical demands might focus on a higher carb intake, such as a 50/30/20 ratio, to fuel performance.

  Again, there’s likely no way to truly know what is best(or even good) for you without self-experimentation. Gotta tinker with it for optimal results without creating imbalances.

Mastication is the process of chewing food to break it down into smaller pieces for easier digestion and nutrient absorption. Chewing thoroughly—aiming for 20-30 chews per bite—helps trigger satiety signals, giving your brain more time to register fullness and reduce overeating. Mindful chewing is key, as it lets you tune in to your body's hunger cues and avoid eating too quickly, which can lead to overeating.

Whole, minimally processed foods like fruits, vegetables, whole grains and lean meats require more chewing due to their density and fiber content, helping you feel fuller faster. In contrast, highly processed foods are easier to chew and don’t trigger the same satiety signals, making it easier to overeat.

Meal prepping is the practice of planning and preparing meals in advance, usually for the week. This is cooking and portioning out meals or just organizing ingredients to make cooking quicker and easier.

Meal prepping helps save time, reduce stress, and is essential for healthier eating habits. Learning how to meal prep is absolutely essential.

Mechanical satiety signaling are the signals sent to the brain from your stomach when it stretches as you eat, indicating fullness.

The more you chew and the larger the food portion, the more your stomach stretches, helping you feel satisfied and preventing overeating. Eating mindfully helps us better pay attention to these signals.

Mental hunger is when you feel like eating due to emotions, boredom, or cravings, and not because your body actually needs food.

Physiological hunger, on the other hand, is the true physical need for food, driven by the body's energy requirements. Cravings for specific foods can often indicate mental hunger, while true hunger is more general and signals a need for nourishment.

Metabolism is how your body converts food into energy to power everything from breathing to moving. It consists of:

1. Basal Metabolic Rate (BMR): Energy used for basic functions at rest.

2. Thermic Effect of Food (TEF): Calories burned digesting and processing food.

3. Physical Activity: Energy burned through movement and exercise.

   ___________________________________________________________________________________________________________________

   You might have heard of a "Fast" and a "Slow" Metabolism. What is it?
   A "fast" metabolism burns more calories at rest, while a "slow" one burns fewer. These are the reasons why:

• Muscle Mass: More muscle boosts metabolism.

• Body Size: Larger bodies burn more calories.

• Age, Hormones, and Genetics: These naturally affect metabolism.

If you want to improve your metabolism:

1. Build muscle and stay active.

2. Avoid extreme calorie restriction, which slows metabolism.

3. Prioritize sleep and manage stress for hormonal balance.

While metabolism affects energy burn, weight changes often come down to calorie intake, activity, and consistent habits rather than simply having a "slow metabolism."

Coming soon

Micronutrients are essential nutrients the body needs in small amounts to support overall health and functioning. They include vitamins (like Vitamin C, D, and B-complex) and minerals (like calcium, iron, and magnesium). Micronutrients help with processes such as energy production, immune function, and bone health.

Unlike macronutrients (carbs, fats, and proteins), they don’t provide energy but are critical for optimal body performance. A balanced diet rich in fruits, vegetables, nuts, and lean proteins is a diet that is prioritizes “nutrient density” and this is what I encourage.

Mindful eating is the practice of giving intentional attention to the eating experience. This includes noticing the taste, texture, and aroma of food, eating slowly, chewing thoroughly and listening to hunger and fullness cues. It’s about creating awareness around why and how you eat, helping to prevent overeating, improving digestion and building a healthier relationship with food on a physical and spiritual level.

Of course doing this all the time is probably not feasible, but when you can, try to remember to turn off or limit distractions like phones or TVs and even talking too much while eating.

Nutrition is the science of how food impacts the body. It involves consuming the right balance of macronutrients (carbs, proteins, fats) and micronutrients (vitamins, minerals) to support growth, energy, and health.

Good nutrition fuels bodily functions, helps prevent disease, and supports overall well-being. A nutrient-rich diet focuses on whole, minimally processed foods like vegetables, fruits, whole grains, lean proteins, and healthy fats.

Nutrient density is the amount of beneficial nutrients in a food relative to its calorie content. Nutrient-dense foods, like vegetables, fruits, lean proteins, and whole grains, provide a high level of vitamins, minerals, and other essential nutrients without excessive calories. Prioritizing nutrient-dense foods supports overall health and helps meet your body’s needs while avoiding empty calories from highly processed or sugary foods.

Omega-3 and Omega-6 fatty acids are essential fats that the body cannot produce on its own and must be obtained through diet.

• Omega-3s (found in fish, flaxseeds, walnuts, and fish oil supplements) reduce inflammation, support brain function, and promote heart health. They also play a crucial role in mental health, as they help improve mood and reduce symptoms of depression and anxiety. I definitely recommend fish oil supplements, rich in EPA and DHA (two types of Omega-3s), because most people don’t eat enough fish.

• Omega-6s (found in vegetable oils, nuts, and seeds) are important for energy and skin health but can contribute to inflammation if consumed in excess compared to Omega-3s.

Maintaining a healthy balance between Omega-3 and Omega-6 fatty acids is essential for reducing inflammation and promoting overall physical and mental health.

Portion control is about managing how much food you eat in a meal to align with your nutritional and calorie needs.

The hand portion system is a simple, visual guide. This method helps balance meals without the need to weigh or measure food:

• A palm-sized portion for protein (chicken, fish). I may recommend 2 palms sometimes in order to meet protein goals.

• A fist-sized portion for vegetables.

• A cupped hand for carbohydrates (rice, pasta).

• A thumb-sized portion for fats (oils, nuts).

Post-workout nutrition is eating after exercise to support recovery, replenish energy, and promote muscle repair. It typically includes a mix of protein (to repair and rebuild muscles) and carbohydrates (to restore glycogen stores used during exercise). For example, a smoothie with protein powder and fruit is a great option.

There is a concept known as the “anabolic window” or “window of opportunity,” which suggests that eating protein within 30–60 minutes after a workout maximizes recovery and muscle-building benefits. Research shows that while this window may slightly enhance muscle recovery, it’s not as narrow as once believed. What matters most is your total daily protein and nutrient intake, so eating a post-workout meal or snack within a couple of hours is generally sufficient.

Hydration is also a key part of post-workout nutrition to help replenish lost fluids and electrolytes, ensuring optimal recovery and performance.

• Prebiotic Foods are types of fiber that feed the beneficial bacteria in your gut, helping them thrive and support a healthy gut microbiome.

Examples of prebiotic-rich foods include: Garlic, Onions, Leeks, Bananas (especially slightly green ones),Asparagus, Chicory root, Artichokes, Dandelion greens, Whole grains (like oats and barley), Legumes (like lentils, chickpeas, and kidney beans)

• Probiotic Foods are live beneficial bacteria that support digestion, immune health, and overall gut function.

Examples of probiotic-rich foods include: Yogurt (with live active cultures), Kefir (a fermented milk drink), Sauerkraut (raw, unpasteurized), Kimchi (spicy fermented cabbage), Pickles (fermented in brine, not vinegar), Miso (fermented soybean paste), Tempeh (fermented soybeans), Natto (fermented soybeans with a sticky texture), Fermented cheeses (like Gouda or Swiss, but check for live cultures), Kombucha (fermented tea)

• Why Both Matter- Including both prebiotics and probiotics in your diet creates a synergistic effect: prebiotics provide the food that probiotics (live bacteria) need to flourish. For example, pairing a meal with yogurt (probiotic) and a banana (prebiotic) is a simple way to support your gut health.

• A diverse diet rich in prebiotics and probiotics can improve digestion, boost immunity, and even positively affect mood and mental health through the gut-brain connection.

Pre-workout nutrition involves eating foods that fuel your body for exercise.

A good pre-workout meal or snack provides easily digestible carbs (for energy) and a small amount of protein (to support muscles).

For example, a banana with peanut butter or oatmeal with berries eaten 30–90 minutes before exercise works well. Proper pre-workout nutrition helps sustain energy levels and improve performance.

It’s generally not advisable to work out on an empty stomach, as it can lead to low energy, poor performance, and even dizziness or fatigue, especially during high-intensity workouts. While fasted exercise is sometimes used for specific goals, having a light pre-workout snack is more effective for most people to fuel their body and maximize the benefits of their workout, especially for muscle resistance training.

• Processed foods are generally changed from their natural state through methods like adding preservatives, sugar, or artificial ingredients (e.g., chips, sugary cereals). They’re often calorie-dense but nutrient-poor and they’re engineered to taste really really good which can lead to overeating.

  Examples of Processed Foods: Chips, sugary cereals, frozen meals like pizza or TV dinners, candy bars, soda and sugary drinks, packaged cookies and pastries, fast food items like burgers and fries.

  ___________________________________________________________________________________________________________________

• Whole foods are minimally processed and closer to their natural state(e.g. fruits, vegetables, whole grains, buts, lean proteins). They provide more nutrients and fewer empty calories, supporting overall health and sustainable energy. Choosing whole foods over processed options is key for a healthier diet.

  Examples of Whole Foods: apples, bananas, berries, spinach, carrots, broccoli, quinoa, and oats, almonds, walnuts, sunflower seeds, chicken, eggs, fish, lentils, black beans, and chickpeas.

  Whole foods are likely what your great grandparents would recognize.

  Another saying is “If it grows in the ground, on a tree, or had a face, it's likely a whole food.”

Protein is the macronutrient essential for building, repairing, and maintaining tissues in the body, including muscles, skin, and organs. It’s made up of amino acids, which act as the building blocks for numerous bodily functions, such as hormone production and immune support. Protein is found across sources like meat, fish, eggs, dairy, legumes, tofu, and nuts. Small amounts of protein are in many other foods as well.

Protein is great for providing satiety and that’s why it’s encouraged ubiquitously to be a staple of each our meals.

Because our program is primed for muscle growth, adequate protein intake is essential. General recommendations suggest 0.8–1.2 grams of protein per kilogram of body weight(0.4-0.6 grams per pound) for the average person.

However, for athletes and folks like us trying to get pretty fit and build muscle, we want to shoot for roughly 1.6–2.2 grams per kilogram of body weight(0.75-1 grams per pound). It’s not super essential that you crush these goals everyday, but it’s more important that there is a consistent trend of meeting your protein goals most of the time.

To help meet your protein goals, try to start your day with protein-rich foods like eggs or Greek yogurt, plan high-protein meals ahead, and snack on options like boiled eggs or jerky. Maybe incorporate protein powders into smoothies or baked goods, include protein in every meal, and track your intake while rotating between sources like lean meats, legumes, and plant-based proteins for variety. Spreading protein across meals helps optimize absorption and muscle repair.

• Whey: A fast-digesting protein derived from milk, great for post-workout recovery.

• Casein: A slow-digesting milk protein, ideal for sustained release, often taken before bed.

• Soy: A plant-based protein that is a complete source of amino acids, suitable for vegans.

• Pea: A vegan-friendly option, high in essential amino acids, especially lysine.

• Wheat: A less common option, often used in blends; not a complete protein but provides plant-based support.

  Protein powders are a great way to fill gaps in your diet but shouldn’t replace your whole food sources. Use whey or pea protein in post-workout shakes for quick recovery, and try casein in a nighttime snack, like a smoothie or pudding, to support muscle repair during sleep(casein is slow releasing). For those with lactose intolerance but like whey, check out “whey isolate”, which typically filters out a lot of a lactose and fat. You should also try to experiment with protein powders to oatmeal, pancakes, or baked goods for a boost, and always check labels for allergens or additives if you have dietary restrictions. Stay hydrated because higher protein intake increases your body’s water needs.

Muscle protein synthesis (MPS) is when amino acids from the protein in your food or supplements are used to rebuild muscle tissue after exercise or to support daily bodily functions. Resistance training paired with adequate protein intake stimulates MPS- it’s key for muscle recovery and development. Eating a high-protein meal or snack within 1-3 hours after training helps maximize MPS.

Several factors can hinder protein synthesis: insufficient protein intake, inadequate sleep, stress, and consuming protein too late after a workout. Chronic calorie deficits, restrictive dieting, and alcohol consumption can impair muscle repair and growth. Prioritizing balanced nutrition, recovery, and sleep is essential to support optimal protein synthesis.

Coming Soon.

Refined sugars are sugars that have been processed and stripped of nutrients, often added to foods to enhance sweetness. Examples include table sugar, high-fructose corn syrup, and syrups used in snacks, desserts and a lot of other processed foods.

Unlike natural sugars found in fruits and dairy, refined sugars provide "empty calories" without fiber, vitamins, or minerals. Overconsumption can lead to energy crashes, weight gain, and increased risk of chronic diseases like diabetes. Reducing refined sugar intake(not eliminating!) and opting for whole-food sweeteners, like honey or dates, supports better health.

Restrictive dieting involves cutting out certain “bad” foods/food groups or significantly reducing calorie intake to lose weight or achieve health goals. While it may lead to superficial short-term results, it often comes with challenges:

• Increased cravings and risk of binge-eating due to deprivation.

• Loss of muscle mass from inadequate protein or calorie intake.

• Slowed metabolism as the body adapts to low energy levels.

• Mental stress and unhealthy relationships with food.
  Focusing on sustainable changes, like balanced eating and mindful portion control, is a healthier alternative to extreme restriction.

Coming soon.

Satiety refers to the feeling of fullness or satisfaction after eating, which signals to the brain that hunger has been satisfied. If we’re on a cut or generally aiming for a calorie deficit, we want to shoot for satiety with our food selection. It helps regulate food intake and prevent overeating.

Satiety is influenced by factors like food volume, macronutrient content (especially protein and fiber), and how well the body digests food.

Self-experimentation is the testing of your various diets, exercises, or behaviors on yourself to see what works best for your body, mind and goals. It's a personalized approach to learning what helps optimize your health, performance, and overall well-being, using trial and error based on your own observations and experiences. There is not true learning without this and I am here to help you with this.

With the outcomes of your experiments, remember: “There is no failure, only feedback.”

Self-sabotage is when a person unconsciously undermines their own goals or well-being, often as a subconscious attempt to control the outcome of a situation. This can manifest in behaviors or habits that directly contradict our desired outcomes, such as neglecting meal plans, overeating, routinely choosing more of the foods that are not a part of our program and especially procrastinating. The root of self-sabotage can stem from fear of failure, success, or a lack of self-worth, which can create a sense of familiarity or perceived safety in failure. Recognizing and addressing self-sabotage with proactive confidence allows individuals to break these patterns and adopt healthier, more consistent behaviors that align with their long-term goals.

Chronic stress elevates cortisol which increases cravings for high-calorie, hyper-palatable foods and goes on to promote fat storage, particularly around the abdomen. It can also slow digestion, disrupt metabolism, and lead to overeating or poor food choices.

It’s clear that stress has profound effects on the body. Managing stress through relaxation techniques and exercise can help lower cortisol and ghrelin, improve food decision-making, and support healthier eating habits and metabolism.

Supplements are products that provide additional nutrients—such as vitamins, minerals, protein, or other compounds—that may be missing from your diet. They are often used to support specific health goals, like muscle growth, immunity, or overall well-being. While supplements can be helpful, they should complement a balanced, nutrient-rich diet rather than replace it.

For us, there are some key supplements that I would personally recommend:

• Protein powders (e.g., whey or plant-based) to meet protein needs or when meal prep is not accessible

• Creatine monohydrate for strength and performance

• Omega-3 fatty acids for mental health, inflammation and joint health

• Vitamin D for mental health and immunity(especially during winter and if you don’t live on the West Coast)

• Caffeine can enhance workout and cognitive performance when timed appropriately

• Electrolytes help maintain hydration during intense exercise and/or early in the morning

• Magnesium supports muscle relaxation, recovery, and overall energy production

  Be sure to focus on getting your mineral, vitamin and protein needs met from whole foods first.

  Try to consult a healthcare professional to determine what supplements may be unsuitable for you.

The thermic effect of food refers to the energy(more heat) required by the body to digest, absorb, and metabolize nutrients from food.

Protein has the highest thermic effect, followed by carbohydrates, and then fats.

Increasing protein intake can slightly boost metabolism and aid in weight management by increasing energy expenditure during digestion. This is especially helpful during a cut or calorie deficit, as they can increase calorie burn and promote satiety, making it easier to stick to our fat loss goals.

Total Daily Energy Expenditure (T.D.D.E.) is the total amount of energy (calories) your body uses in a 24-hour period. Read more to understand how understanding this concept is vital to cutting or bulking.

This is how it breaks down:

1. Basal Metabolic Rate (BMR):
   The energy your body needs to maintain basic functions like breathing, circulating blood, and regulating temperature at rest. This accounts for the majority of T.D.E.E. (60–70%).

2. Thermic Effect of Food (TEF):
   The energy required to digest, absorb, and metabolize food. Protein has the highest TEF, followed by carbohydrates and fats, contributing about 10% of T.D.E.E.

3. Non-Exercise Activity Thermogenesis (NEAT):
   The energy expended for daily activities outside of structured exercise, such as walking, fidgeting, cooking, or cleaning. NEAT can vary widely depending on lifestyle and can contribute significantly to T.D.E.E.

4. Exercise Activity Thermogenesis (EAT):
   The calories burned during structured or intentional physical exercise, such as weightlifting, running, or yoga.

5. Adaptive Thermogenesis (or Metabolic Adaptation):
   The energy expenditure changes in response to environmental factors like cold exposure or dieting. For example, during a calorie deficit, the body may reduce energy expenditure to conserve calories.

The idea that if you eat an 800 calorie pizza, you then need to "burn off" 800 calories through cardio oversimplifies energy expenditure and misses the point of Total Daily Energy Expenditure (T.D.E.E.), which includes Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), Thermic Effect of Food (TEF), and Exercise Activity Thermogenesis(EAT).

Calories are burned through multiple pathways, not just workouts, and food digestion itself uses energy. Focusing only on cardio or other exercise neglects these factors and frames food as something to be "earned" or "punished," which can harm your relationship with eating and exercise. There can be risks with this mindset:

1. Disordered Eating: Viewing food as something to "work off" can lead to guilt, binge eating, or restrictive dieting.

2. Over-Exercise: Excessive cardio to compensate for eating can result in physical and mental fatigue.

3. Missed Health Benefits: Reducing exercise to calorie burning overlooks its broader benefits for strength and mental health.

4. Unsustainable Habits: This approach fosters short-term, unhealthy patterns.

A Better Perspective: Instead of using exercise as punishment, view T.D.E.E. holistically, recognizing that food fuels your body. Focus on sustainable, balanced eating and movement to support long-term health, not short-term calorie fixes.

Triggers are external or internal stimuli that provoke certain behaviors or emotional responses, such as cravings, stress eating, or compulsive habits.

Identifying triggers—whether they’re emotional, environmental, or social—can help manage and reduce unwanted habits, leading to better self-regulation/emotional regulation and healthier choices.

Weight cycling, or yo-yo dieting, is the repeated loss and regain of weight, often due to restrictive dieting followed by returning to old habits. This cycle can negatively impact metabolism, cause muscle loss, and lead to psychological stress. Sustainable weight management focuses on gradual, long-term lifestyle changes rather than extreme dieting measures.