Tag Archives: health

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

Popular trends VS Effective approach in Strength Training

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It can feel overwhelming trying to navigate between the popular fitness trends and what is an effective approach—am I right? 😲

@estellecfitness and I notice there seem to be massive gaps in knowledge of how the process of getting stronger (building muscle) works, how does “toning up” work, the importance of following a program etc. With a lack of understanding, it can be easier for diet culture & gimmick tactics to pull one over on you!

That’s one of the main reasons we have teamed up to host our masterclass called Mastering Fitness & Mindset for the Pro Metabolic lifestyle which teaches you to feel empowered by your body, improve your metabolic health with weightlifting, and make exercise a natural part of your life!
⁣
𝗧𝗼𝗽𝗶𝗰𝘀 𝘄𝗲 𝗰𝗼𝘃𝗲𝗿
▪️Common things that dictate mindset⁣
▪️How you can make long-term changes⁣
▪️Priorities vs. Excuses⁣
▪️General guidelines for selecting workouts⁣
▪️Red flags in workouts⁣
▪️How to make-over a workout⁣
▪️How is put on muscle and tone up⁣
▪️What a healthy nervous system can do⁣
▪️Myths & truths about muscle growth⁣
▪️Effective reps vs. junk volume (aka effective exercise vs. being exhausted with no results)⁣
▪️How 𝗣𝗥𝗢𝗣𝗘𝗥 strength training is pro-metabolic⁣
▪️Fitness trends vs. effective fitness ⁣
⁣
⬆️ Start working SMARTER, not HARDER. You’ve put yourself through enough!⁣
⁣
⚡️ Link to grab your ticket to the replay!!

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

❤️

TAGS: #strengthtraining#strengthtrainingforwomen#prometabolic#prometabolicfitness#masterclass#dietculturedropout#personaltrainer#onlinefitnesscoach

Why the intention of your workout matters:

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❔Have you thought about WHY you are engaging in your fitness and nutrition journey? Is it to change your body? Or is it to build strength? To be less winded going up stairs? to Improve sleep? To improve insulin resistance, to release stress etc.

People may start their fitness journey to change their bodies but it’s hard to ever be mentally satisfied with the progress. There is always a little more to lose, or more muscle to gain.

When you start chasing performance goals, celebrating the small victories and personal bests in your lifts, you begin to see day by day, choice by choice, small changes create big results! Exercise, strength training, and movement are about so much more than fat loss!

Recreating the relationship that we have with exercise and why we do it is one of the most important aspects of shifting from disordered and restrictive-driven behaviors & 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!

Tags:
#dietculturedropout #bodyneutrality #bodyneutral #progressnotperfection
#intentions #goalsetting #motivation #fitnessmotivation #workoutmotivation #workout #strengthtraining #fitnessgoals #healthymindset #bodyimage #bodyimagemovement #mindsetmatters #mindset #onlinepersonaltrainer #personaltrainer #fitfam #motivationmonday

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

Body Image Basics & How to fix YOUR MIND about your body

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Negative body image (or body dissatisfaction) involves feelings of shame, anxiety, and self-consciousness. People who experience high levels of body dissatisfaction feel their bodies are flawed in comparison to others, and these folks are more likely to suffer from feelings of depression, isolation, low self-esteem, and eating disorders.

•85% of women and 79% of girls skip important activities due to body dissatisfaction.

•Those who frequently look at “fitspiration” on Instagram are less likely to be satisfied with their bodies and more likely to want to be thinner.

•70% of girls with a poor view of their bodies won’t be as vocal about opinions

•54% of women say they’re their own worst critics

❔I want to hear from you, can you relate to any of this?

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. 💕

I spent decades dieting and exercising to change my body and make her look a certain way. To be accepted. To be seen as worthy. These last two years I’ve done some deep soul digging to rebuild my identity around nutrition and fitness to be coming from a place of nourishment, excitement and joy. ✨

✌🏼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 👇🏻

(NEDC, 2017)
Monica Johnson Psy.D.
Amy Launder

2021 Body Image Facts, Figures, and Statistics | Beauty Schools Directory

[26] Fardouly, J., Willburger, B. K., & Vartanian, L. R. (2017). Instagram use and young women’s body image concerns and self-objectification: Testing mediational pathways. New Media & Society, 20(4), 1380-1395. doi:10.1177/1461444817694499

2021 Body Image Statistics: 40 Shocking Body Image Facts (breakbingeeating.com)

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

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