WEEK 3: DAY 1 ยท MONDAY
Low Carb Day + HIIT
๐๐๐๐ ๐ก๐ฎ ๐๐๐๐๐ง๐ข๐๐ฉ๐๐ค๐ฃ: โ๐๐๐๐จ ๐ฌ๐๐๐ ๐ ๐ฌ๐๐ก๐ก ๐๐๐ค๐ค๐จ๐ ๐ฉ๐ค ๐ฉ๐ง๐ช๐จ๐ฉ ๐ฉ๐๐ ๐ฅ๐ง๐ค๐๐๐จ๐จ, ๐ฉ๐ง๐ช๐จ๐ฉ ๐ข๐ฎ ๐๐ค๐๐๐ ๐๐ฃ๐ ๐ฉ๐ง๐ช๐จ๐ฉ ๐ข๐ฎ๐จ๐๐ก๐. ๐ ๐๐๐ก๐๐๐ซ๐ ๐ฉ๐๐๐ฉ ๐ข๐ฎ ๐๐ค๐ช๐ง๐ฃ๐๐ฎ ๐๐จ ๐ ๐ข๐๐ง๐๐ฉ๐๐ค๐ฃ ๐๐ฃ๐ ๐ฃ๐ค๐ฉ ๐ ๐จ๐ฅ๐ง๐๐ฃ๐ฉ. ๐ ๐๐ข ๐๐ค๐๐ฃ๐ ๐๐ค๐ค๐ ๐ฉ๐๐๐ฃ๐๐จ ๐๐ค๐ง ๐ข๐ฎ ๐ข๐๐ฃ๐ ๐๐ฃ๐ ๐ข๐ฎ ๐๐ค๐๐ฎ ๐๐ซ๐๐ง๐ฎ ๐๐๐ฎ. ๐ ๐๐ข ๐๐๐๐ค๐ข๐๐ฃ๐ ๐ฉ๐๐ ๐ซ๐๐ง๐ฎ ๐๐๐จ๐ฉ ๐ซ๐๐ง๐จ๐๐ค๐ฃ ๐ค๐ ๐ข๐ฎ๐จ๐๐ก๐.โ
HAPPY MONDAY! Hope you all had a great weekend. And welcome to Week 3!
Before we dive into today's topic, it's important for you to remember one thing:
THIS IS A JOURNEY. You likely aren't close to your goals yet. You likely haven't made this a lifestyle just yet. Maybe youโve had some hard days. Maybe youโre still figuring out how to track macros with success. All of this is okay, friends! These little stumbling blocks will forever be part of the journey youโre on. Youโre going to get better, I promise!
If you got a little off track this weekend - thatโs ok! Right back on the wagon today and the best way to start that is with a low carb day!
So... let's get today off on the right foot - by keeping our carbs LOW, LOW, LOW!!
FAT DOESNโT MAKE YOU FAT!
โฃWeโve been taught from a young age that fat is the enemy and we should avoid eating it in order to live a healthy life and avoid certain diseases. Research shows this to be untrue- but it can be tough to break free of this mindset.โ
Did you know UNDEReating our fat gram goals can have negative effects on your body? Keep reading for how that effects your hormones. When you follow the FASTer Way nutrition cycle remember we are teaching our bodies how to transition from sugar burners into fat burners!โ
OVERVIEW OF HORMONES
Today we are going to chat about the impact hormones have on your overall health! We often donโt consider the role that hormones play in our pursuit of health. ๐๐๐ฐ๐ฌ ๐๐ฅ๐๐ฌ๐ก - ๐ญ๐ก๐๐ฒ ๐ฉ๐ฅ๐๐ฒ ๐ ๐ก๐ฎ๐ ๐ ๐ซ๐จ๐ฅ๐ ๐๐ง๐ ๐ฎ๐ง๐๐๐ซ๐๐๐ญ๐ข๐ง๐ ๐ง๐๐ ๐๐ญ๐ข๐ฏ๐๐ฅ๐ฒ ๐ข๐ฆ๐ฉ๐๐๐ญ๐ฌ ๐จ๐ฎ๐ซ ๐ก๐จ๐ซ๐ฆ๐จ๐ง๐๐ฌ, ๐ฆ๐๐ค๐ข๐ง๐ ๐ข๐ญ ๐ข๐ฆ๐ฉ๐จ๐ฌ๐ฌ๐ข๐๐ฅ๐ ๐๐จ๐ซ ๐จ๐ฎ๐ซ ๐๐จ๐๐ข๐๐ฌ ๐ญ๐จ ๐๐ฎ๐ซ๐ง ๐๐๐ญ. Food is fuel, friends! If you arenโt giving your body the nutrients it needs, your energy levels will suffer, as will your metabolism.
Many people come to me with a history of undereating, overexercising and participating in fad diets that place the emphasis on calories as opposed to macronutrients. Anyone can lose weight eating 100 calorie packs every day, but we all know that this makes for a miserable life. As youโre hopefully beginning to see, we want you to eat more of the right foods and exercise less (but more efficiently). By pairing our nutrition cycle with our workout cycle, we can still burn fat while also keeping our hormones healthy and happy!
Science behind what I am saying: When you undereat, your body activates an anti-starvation system marked by high cortisol (stress hormone), low leptin levels (hormone that helps regulate food intake), high ghrelin (โthe hunger hormoneโ), and low CCK levels (digestive hormone). This leads to more hunger, less satiety and more cravings for sugar and carbs. Eventually, this hormonal picture can accumulate as water retention, body fat retention in the midsection and more.
In simpler terms, undereating wreaks havoc on your hormones and while you may lose "weight" at first, you're likely losing muscle instead of fat AND it eventually has a reverse effect, in which your body hangs onto stored body fat. This explains the yo-yo dieting that weโre all used to.
I want you to fuel your body with every nutrient that it needs. I want you to eat as much as possible while still experiencing results. Every macronutrient plays a role in your overall hormone health! Trust me. Trust the process!!
TODAYโS ACTION ITEMS:
Try to get close to your fat and protein gram targets TODAY by using some of the suggestions below!
Post your macros today - let us see how it's going!
Tell us something EASY you are cooking for low carb today!
โฃHave a great start to your week!!โ