Category Archives: coach

Weight Loss Resistance & Reverse Dieting Podcast Episode is out!

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I’m honored to be a guest on the ‘The Less Stressed Life Podcast’ this week!

We talk about periodized nutrition which includes the concept of reverse dieting and the psychological and physiological side of this and why it’s so important.
Each one of us has a different metabolic identity, depending on past and current behaviors, without proper context and nuance to your own individual situation to apply the concepts of ‘pro-metabolic’, it’s easy to end up doing too much too fast, entering into a “reverse diet” without actually intending to. There are factors that MUST be considered before increasing calories in a reverse diet.

In short, if you have a history of restrictive eating and/or a compromised digestive system and low metabolic rate, this will cause unwanted weight gain.

Looking forward to hearing what you think!

Read the Blog post here.

Click to listen on your fav app! 👂🏽 🔊

KEY TAKEAWAYS:
•What is periodized nutrition?
•What is reverse dieting and who is it for?
•Disguising food relationship issues with nutrition and fitness
•Red flags that you have disordered eating
•You’ve got to earn the right to diet!
•The importance of a maintenance phase
•Metabolic and hormonal adaptations of chronic dieting
•How body appreciation and gratitude are core elements of improving body image, not weight loss.

#reversedieting#reversediet#prometabolic#thyroidhealth#dietculturedropout#nutritionist#nutritioncoach#weightlossresistance#podcasting#podcastersofinstagram#podcast#nutritionpodcast#onlinenutritioncoach

The Biggest Loser Study and the metabolic consequences of extreme dieting

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The Biggest Loser study suggests that extreme dieting comes with consequences. Reduce your calories to an extreme and your body will likely fight back. Maybe for years. The severity and duration of your fat loss program can be the main drivers of metabolic adaptation.


🔄You should not diet continuously. Nutritional periodization (diet breaks, maintenance, and reverse diet phases) is an effective mitigation strategy for some of these adaptations.

ℹ️ For more info check out the two pinned posts and my story highlight “Earn your right to diet.” 👀 On Instagram profile!

Let’s master healthy self-talk and body image, optimize your metabolism, build muscle, and live life! And if the time comes when we can enter a fat loss phase, it will be an easier & HEALTHIER process!

Disclaimer: The Biggest Loser is a reality TV show. It’s not a controlled scientific research experiment. In this study, researchers are trying to make sense of what happened after the fact. The participants reported maintaining the Biggest Loser-approved nutrition regimen and exercise level over the six-year period. Yet, self-reported data is statistically unreliable. Enquire 1(1): 75-94 ©The Author, 2008.

Additional longitudinal studies need to be done quantifying the interrelationships between various components of energy expenditure and energy intake to better understand the dynamics of human body weight regulation.

Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!

Or check out:

A masterclass to help you feel empowered by your body, improve your metabolic health with weightlifting, and make exercise a natural part of your life!

PMID: 27136388
‘Biggest Loser’ Contestant Kai Hibbard Slams NBC Reality Show as ‘Fat-Shaming Disaster’ (thewrap.com)
Case study: The Biggest Loser. Is it impossible to sustain weight loss in the long term? (precisionnutrition.com)

TAGS:

#biggestloser #biggestloserstudy #metabolicadaptation #metabolism #dietbreak #nutritionperiodization #slowmetabolism #onlinepersonaltrainer #onlinefitnesscoach #fitnessjourney

Are popular fitness lifestyles destroying our fertility?

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𝗬𝗼𝘂𝗿 𝗹𝗲𝗮𝗻𝗲𝘀𝘁 𝘀𝗲𝗹𝗳 𝗶𝘀 𝗹𝗶𝗸𝗲𝗹𝘆 𝗻𝗼𝘁 𝘆𝗼𝘂𝗿 𝗵𝗲𝗮𝗹𝘁𝗵𝗶𝗲𝘀𝘁 𝘀𝗲𝗹𝗳!

In Summer of 2020, my health began to take a dive. Years of chronic dieting, over-exercising, negative self-talk, and hormonal birth control was taking its toll. I was eating next to no carbs, minimal sugar, low fat, no dairy, lean protein only, working out 6 days a week, hours of cardio & felt terrible physically, mentally and emotionally. I began to take a hard look at the way I was living/eating/training and how it was working against my physiology.

When I began my healing journey and found the “pro-metabolic” community, I wasn’t looking for more diet dogma, but to improve my overall metabolic function and support progesterone creation and a healthy ovulation. Gaining weight was a necessary part of the equation. and when Discussing this with @fundamental.nourishment she brought this research to my attention 🤓

We can easily fall into the traps of the diet and fitness industry. We constantly chase perfection and the desire to alter our bodies because we live with the belief that we are not good enough. We want to be a smaller size, a smaller number on the scale.

Recreating the relationship that we have with exercise and why we do it, is one of the most important aspects of shifting from restrictive-driven behaviors to cultivating a happy and lasting lifestyle that is pleasant to keep up.

✌🏼Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!

Or check out:

A masterclass to help you feel empowered by your body, improve your metabolic health with weightlifting, and make exercise a natural part of your life!

❤️


#womenshealth #prometabolic #prometabolicnutrition #prometabolicfitness #fitnessandfertility #fertility #womensfitness #dietculturedropout #hormonehealth #hormonebalance #fitnessforwomen #onlinenutritioncoach #onlinefitnesscoach #workoutplan #metabolism #progesterone

Diet Culture Fitness VS Body Neutral Fitness

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Where my diet culture drop outs at? 🙋🏻‍♀️

Re-evaluating our approach to fitness and exercise is a crucial part of any journey. But just because something like strength training or HIIT cardio can be abused, doesn’t make it “bad”.

Each one of us has a different metabolic identity, depending on past and current behaviors, and it can be very difficult to convey context and nuance for each individual through a social media post.

As you know, my message centers on shifting away from the diet culture mentality, over exercising, and “earning” your food, and refocusing on learning to properly and intentionally nourish, appreciate & respect your body.

We can easily fall into the traps of the diet and fitness industry. We constantly chase perfection and the desire to alter our bodies because we live with the belief that we are not good enough. We want to be a smaller size, a smaller number on the scale.

I’ve learned these lessons the hard way, as I’ve shared my fitness/health journey coming from a fitness/bodybuilding competition background & the health repercussion of competing.

Recreating the relationship that we have with exercise and why we do it, is one of the most important aspects of shifting from restrictive-driven behaviors to cultivating a happy and lasting lifestyle that is pleasant to keep up.

✌🏼Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!


LINK to apply for 1:1 coaching ❤️

More info on http://www.meganmefit.com

#bodyneutral#dietculturedropout#dietculture#bodyneutralfitness#onlinefitnesscoach#fitnesscoach#onlinenutritioncoach#prometabolic#workoutplan#fitnessjourney#fitnessmotivation#mindsetmatters#prometabolicnutrition#prometabolicfitness#womenshealth

What body appreciation ACTUALLY is

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🚨 SPOILER ALERT 🚨 Weight loss, DOES NOT & WILL NOT improve your body image. It’s body appreciation and gratitude towards the body that are KEY 🔑 in cultivating a positive body image.

Body appreciation is finding value in our body’s functionality and uniqueness as well as appreciating the differences of others. There is a benefit of having body appreciation above and beyond just the absence of a negative body image. After accounting for body dissatisfaction, body appreciation positively influenced self-esteem and coping skills, Intuitive Eating ability, as well as decreasing the risk of eating disorders.

Body appreciation can be present even in the face of dissatisfaction. We can have things we wish we could change about our body while still respecting and appreciating it for the life vehicle it is.

While we all may have our days where we feel awkward or uncomfortable in our bodies, the key to developing a more positive body image is to recognize and respect our natural shape and learn to overpower those negative thoughts and feelings with positive, affirming, and accepting ones.

Please have compassion for yourself as you retrain your thinking. Do not beat yourself up for your insecurities, show yourself patience and gently replace any harsh thoughts you have about yourself with kindness and understanding. Changing deeply ingrained thought patterns takes time, but with consistency, you’ll get there.

Accept yourself. 💕

Accept your body. 💕

✌🏼Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!

LINK to apply for 1:1 coaching ❤️

Sources:
https://doi.org/10.1016/j.bodyim.2014.09.006
PMID: 11948650

#bodyimage #bodyimagehealing #bodyimagemovement #bodyimageissues #onlinepersonaltrainer #onlinefitnesscoach #onlinenutritioncoach #dietculturedropout #bodyneutrality #bodyneutralfitness #prometabolic #prometabolicnutrition #fitness #selfhealers #improvebodyimage #eatingdisorderrecovery #disorderedeating

How your monthly cycle can impact body image.

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🌀Body Image & your cycle🌀

Something I’ve noticed with myself & with clients is fluctuating body image days. 🎢

The more we understand about our monthly cycles, the hormonal fluctuations & how they impact everything from our brain chemistry, energy levels and metabolic function, the better we can support our physiology during these more challenging times.

👉🏻Swipe through to learn what the research says, and my tips for working through this!

Have you ever heard of the term & concept cycle syncing? It was created by @alisa.vitti the founder of @floliving and it’s a practice of planning your life according to the phases of your monthly cycle. Like the foods you prioritize. The movement you focus on, the work project you take on, the social activities you commit to & so forth. It’s more intuitive than you may think!

❤️

Listening to @hormonehealingrd Are you Menstrual podcast 🔊 is informative as well!

✌🏼Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!

LINK to apply for 1:1 coaching ❤️

#bodyimage#bodyimagemovement#bodyimageissues#bodyimagehealing#onlinepersonaltrainer#onlinepersonaltraining#onlinenutritioncoach#nutritioncoach#pms#pmsproblems#womenshealth#womenshormones#womenshormonalhealth#fitnessjourney#dietculturedropout#period#periodproblems#periodtalk#cyclesyncing#womensupportingwomen#women

Food as Medicine: How food and diet impact the treatment of disease.

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🍽 FOOD AS MEDICINE 🍽
My heart skipped a beat when I saw this report released last week, Which also includes 10 key recommendations to stakeholders to advance food as medicine practices in the prevention and treatment of disease which are all very impressive calls to action. 👏🏻

This is the first of MANY posts I’ll be doing on this.

Let’s dive in👇🏻
In the 18th and 19th centuries, scientific investigation and innovation dominated Western understanding of medicine During that time, American medical education underwent notable advancements. In 1745, the first formal course in human anatomy was established at the University of Pennsylvania, and in 1829, the first American textbook on pathology was published.

These innovations, among others, ultimately inspired a shift away from nutrition-based medicine towards allopathic medicine.

Allopathic medicine is defined by the National Cancer Institute as: “A system in which medical doctors and other healthcare professionals (such as nurses, pharmacists, and therapists) treat symptoms and diseases using drugs, radiation, or surgery. Also called biomedicine, conventional medicine, mainstream medicine, orthodox medicine, and Western medicine

However, the use of food as medicine is rooted in science and has been adopted and practiced by numerous cultures despite the fact that the history of food as medicine was largely ignored by academics until the 21st century.

Now, largely because of its increasing social media presence and online attention,academic study of the history and use of food as medicine has begun to gain momentum, finding its place in journals, conferences, and programs of study!

Last slide says it all 🙌🏻

SOURCE:
Platkin, C., Cather, A., Butz, L., Garcia, I., Gallanter, M., Leung, MM., Food As Medicine: Overview and Report: How Food and Diet Impact the Treatment of Disease and Disease Management. Center for Food As Medicine and Hunter College NYC Food Policy Center; March 30, 2022

Pro-metabolic Strength Training Guide 2.0

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🥁 Drumroll Please! 🥁I am so excited for this guide!

My intentions are to educate you on how to approach strength training while honoring your physiology.

When dealing with hormonal issues, PCOS, thyroid & adrenal issues, and autoimmune flare ups it’s important to be working WITH your physiology not against it.

👉🏻In these women, we typically see low thyroid hormone (either production, conversion or cellular uptake) and high cortisol. So, over-exercising or the KIND of exercise can potentially set you back, push you farther away from achieving hormone balance and reversing your symptoms. 🙅🏻‍♀️

As you know, my message centers on shifting away from the diet culture mentality, over exercising, and “earning” your food, and refocusing on learning to properly and intentionally nourish, appreciate & respect your body.

We can easily fall into the traps of the diet and fitness industry. We constantly chase perfection and the desire to alter our bodies because we live with the belief that we are not good enough. We want to be a smaller size, a smaller number on the scale. I’ve learned these lessons the hard way, as I’ve shared my fitness/health journey coming from a fitness/bodybuilding competition background & the health repercussions of competing.

Swipe through to learn more about it!
👉🏻slide 4 The Pro-metabolic Decision Tree: For clients and I, the top recommendations for non-negotiables prior to incorporating intentional exercise would be: close to ideal temps/pulses, adequate rest and nutritional intake. There is obvious nuance and context here, but this is a general guide.

If you’re low on rest, but really wanting to move your body more than walking/household chores, stick with the blue color-coded workouts which are more core & mobility focused, or a light yoga session. If you’re well rested and well fed, the purple color-coded Strength Training workouts are more appropriate.

LINK TO GUIDES HERE! Check out my FREE guide & pro-metabolic strength training guide available for purchase!

LINK to apply for 1:1 coaching 

#onlinepersonaltrainer #personaltrainer #prometabolic #fitnesscoach #onlinefitnesscoach #onlinefitnesscoaching #fitnessprogram #pcosfitness #womenshealth #womensfitness #strengthtrainingforwomen #strengthtraining #fitfam #womensfitness #thyroidhealing

REMINDER: If you’re a woman adding intermittent fasting on top of exercise, can be harmful to both your performance and health!

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⚠️If you’re adding intermittent fasting on top of exercise, you aren’t gaining any extra benefits.

Low energy availability is extremely common in females.

A 2019 survey of 1,000 female athletes across more than 40 sports published in the British Journal of Sports Medicine estimated the risk of low energy availability in women athletes at more than 47%.

Nearly half the performance-minded women may not be eating enough for their body to perform basic functions like creating muscle, regulating metabolism, and maintaining homeostasis after accounting for the energy they use for training.

💥 Diets such as intermittent fasting and keto disrupt kisspeptin production. Women are more sensitive to kisspeptin, neuropeptide that’s responsible for sex hormones and endocrine and reproductive function.

💥 Adding exercise to the equation just adds to the stress of denying our bodies important fuel sources. Our thyroid activity is depressed as a result, which messes with your menstrual cycle.

💥 The long-term effects of intermittent fasting with exercise for women athletes is endocrine dysfunction, increases in abdominal fat, more prone to depression, and subsequent fat gain.

Pretty much the opposite direction of your goals.

I think back on before I truly grasped this concept, not only was practicing intermittent fasting days, fasted workouts/cardio, I was also chronically under-eating and over-training in general. 😟 Never again!

👇🏻LMK What’s your experience with IF?

I’m excited to expand more on this topic for Wild + Well Fed wellness Collective in July! @iamannikanicole@wildlyonswellness

Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!

LINK to apply for 1:1 coaching 💜

Sources:
PMID: 29860237
PMCID: PMC4818825
PMID: 27046965
Front. Endocrinol., 28 March 2018 | https://doi.org/10.3389/fendo.2018.00123
https://doi.org/10.1038/s41574-020-0363-7
Dr. Stacy Sims
#intermittentfasting#intermittentfastingforwomen#womenshealth#womensfitness#onlinepersonaltrainer#personaltrainer#onlinefitnesscoach#fitnesscoach#fitnessmotivation#strengthtrainingforwomen#nutritionist#womenarenotsmallmen#womensfitness#fitnessforwomen#dietculturedropout#bodyneutrality#intermittentfastingdiet

Supplements you may want to reconsider:

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Let’s talk about SUPPLEMENTS and which ones may be causing more harm than good— this is something I’ve learned A LOT about in the last few years!

The point of this post is NOT to demonize or cast any judgement for taking them. (Hello, I have too!!) but to make you think, and create informed decisions about how and why you would use certain supplements.

As always, challenge the status quo. 💊

Mother nature knows what she’s doing. When we try to outsmart nature by isolating nutrient compounds for convenience, we’re losing out on the health-boosting rewards that REAL foods have to offer.

Food>Supplements

If you don’t agree, that’s okay! You do you, boo! But please don’t @ me in the comments. As ALWAYS, this is NOT medical advice. Please consult with your dietitian before stopping or using any supplement.

Information sourced from: Morely Robbin’s book: Cu-RE your fatigue and @Kasey.goins@wildlyonswellness@meg_langston@hormonehealingRD, @the_nutrition_statistcian please give them a follow & you’ll learn a TON!

Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!

LINK to apply for 1:1 coaching

#supplements#fitness#onlinefitnesscoach#onlinepersonaltrainer#womenshealth#fitnessjourney#prometabolic#functionalnutrition#functionalmedicine#challengethestatusquo
#nutritioncoach