Hey Angels and Alphas,

You don’t need a nutrition expert to tell you this – there’s more than one way to eat healthy. While many people subscribe to the usual schedule of three meals per day, various things such as cultural and religious norms, food scarcity, and personal preferences will always result in a plethora of eating habits. 

In more recent years, intermittent fasting has become one of the most popular eating plans out there, and it’s one you often see championed by different athletes and celebrities. 

But how does it work, exactly, and what are some of the most important things you should know about it before you go ahead and try it for yourself?

Let’s talk about it.

DEFINING INTERMITTENT FASTING

Intermittent fasting is a diet (or more of a lifestyle choice, really) that follows the principle of time-restricted eating… with or without a calorie deficit. 

That being said, cycling between periods of eating and fasting can manifest in various iterations. Some people only eat in a specific time of the day, some people fast on certain days of the week, and some people combine fasting with unrestricted eating throughout the majority of the week.

Most basic variations of intermittent fasting call for a 12-hour eating window which is followed by 12 hours of fasting. 

Stricter plans might suggest eating all your meals inside an eight-hour window and then fasting for 16 hours — to give an example, this can mean consuming all your calories between 9 a.m. and 5 p.m. 

Some people choose to eat whatever they want in this little narrow window, but regardless of what plan you follow, it’s always advised that you eat plenty of nutrient-dense foods.

THAT BEING SAID, SHOULD YOU TRY INTERMITTENT FASTING?

Different people fast for different reasons. And certain religions and philosophies of the world have prescribed it for millennia. But the current spike in interest in intermittent fasting can be directly linked to some of the more recent research regarding its potential health benefits, including great increases in longevity, insulin sensitivity, weight loss, and overall health.

While these possible benefits are indeed compelling, some experts note that these claims are largely rooted in studies involving mice, with the data involving humans being limited or inconclusive. While more research is necessary to fully understand the impact of intermittent fasting, people who try it (and don’t give up on it) seem to be pretty happy with the result.

If weight loss is your number one goal, just note that a study done back in 2017 (even though it studied only about 100 people) discovered that the weight-loss benefits of intermittent fasting seem to be largely comparable with those of a calorie-restricted diet. 

But this should not be conclusive, as different things work for different people.

Some people are drawn to intermittent fasting because it doesn’t have to do with how much to eat or what to eat, and therefore it’s a philosophy that can basically be personalized to meet someone’s needs, schedule, and preferences.

And while certain people may benefit greatly from intermittent fasting, including the people who have demanding job schedules and limited time to prepare food, narrowing down the eating window will also decrease the amount of time you have to spend in the kitchen.

However, some experts prefer intuitive eating plans that don’t really include time restrictions, as these restrictions can sometimes be harmful to someone’s relationship with food. These periods of fasting can sometimes impair your ability to listen to your body and respond appropriately to your hunger and fullness signals. 

Not to mention, practicing fasting while traveling, while attending social gatherings, or while celebrating holidays and special occasions can be difficult and ultimately unsustainable. If someone’s dieting practices come at the expense of their mental or emotional health, any potential physical benefits may be negated.

Hey Angels and Alphas,

The plank has long been one of the gold standards in core training and core movements, regardless of whether you’re training for weight gain or weight loss. With that being said, it can be safe to say planks, as a foundation for all movements and spinal stability, deserve a spot in your workout routine. 

But what if you’re not sure how to plank correctly? What if you want to get better at planks? What if you realize the basic plank variation isn’t a great option and you’re looking for other, more effective plank variations?

Let this serve as your plank workout checklist – whichever question you have about planks right now, we’ve got you covered. 

Let’s talk about planks for a bit. First off, there are three things you should be thinking about when you’re holding a plank.

Proper alignment: As you are in the basic plank position, take a moment to do some basic body checks. Are your ears, shoulders, ankles, and hips, all in one long straight line? Are you always driving your heels backward? Are your eyes staring at the floor for neutral neck alignment?

Brace your body: When in the basic plank position, think of systemically squeezing all muscle groups in your body. Start with your calves, then your quads, hamstrings, glutes, core and then finally, press your arms into the floor so you can engage the muscles behind your shoulder blades. Throughout your plank exercise, you should continue to check yourself and brace your body whenever you catch yourself slipping.

The 10-second hold: If you want to ensure the highest level of contraction we mentioned above, you should hold planks for 10-seconds which is followed by a 2–3 second rest, after which the cycle repeats until you can’t maintain proper form.

With all of the basics out of the way, let’s talk about a basic plank exercise routine you can do next time you’re at the gym… or sitting at home!

This workout works up from the standard plank on the ground to move into crawling and then walking upright with a stiff yet strong core. 

Let’s get into the workout.

#1 THE SIDE PLANK

How to perform: Place one of your elbows on the ground directly below your shoulder, making sure your shoulders are basically square to the front. Your shoulders should be aligned with your hips and heels. With your very tight, braced core, you push the ground away from you, staying as active as possible in the shoulder joint. 

Your feet can be stacked or you can place your top foot in front of your bottom foot, with the blades of your feet pressing directly into the floor. Perform 5 sets of 10-second holds followed by a 3-second rest between sets. Repeat on the other side.

#2 REACH PLANK

How to perform: Start in a basic hand or forearm plank position, with your body placed in a tight, straight line and your feet about shoulder-width apart. With basically minimal movement in the rest of your body, make an effort to extend one arm in line with your shoulder. Hold for a count of three, set it down, and then repeat on the other side of your body. Do 3 sets of 15-20 reaches.

#3 LEG RAISE SIDE PLANK

How to perform: While you’re holding a side plank, try to lift your top leg up about 4-5 inches, and with that, slightly back to engage your glutes. Then lower your leg to the starting position. Do 3 of 10 reps. Switch sides and repeat. One modification you can make here is to drop your knees to the ground and then lift your top knee off your bottom knee if you want to make this exercise easier.

#4 LATERAL CRAWL

How to perform: Start off on your hands and knees and your core braced as tightly as possible. Then elevate your knees about 2-3 inches off the ground. Then move your left hand and left foot to the left in a crawling motion, keeping your hips lower than your shoulders. Then, move your right hand and right foot to the left so you can reset before your next rep. Do 3 sets of 10 and you’re golden.

#5 STIRRING THE POT

How to perform: Place your elbows on one of the stability balls at the gym and try to find a balanced, straight plank position. Make sure your shoulders are placed directly above your elbows and pulled down and away from your ears. While keeping the rest of your body as still as possible, try to draw a circle with your forearms in a clockwise motion. When you’ve completed one full circle, stop and draw a circle in a counterclockwise motion. Do 3 sets of 10 in each direction.

Hey Angels and Alphas,

Contrary to popular belief, eating healthy and eating for weight loss don’t have to be so complicated. 

And furthermore, they don’t usually require a complete diet overhaul. In fact, most likely, you’re already doing a lot of things correctly! Sometimes it can take just a few little tweaks to help skyrocket your weight loss success, so let’s start with something you can easily utilize in your day to day life… your plate! 

Building a healthy plate is just as easy as making a few smart swaps or healthy additions so you can get the most nutrition out of your meals… all while still enjoying your favorite foods.

Let’s get into it!

ALL THE ELEMENTS OF A HEALTHY PLATE

Whether you choose to follow the golden rule (50% fresh produce, 25% lean protein, 25% carbs), that’s up to you.

But the number 1 go-to for building healthier plates is to put a new focus on fresh produce. Making half your plate veggies is one of the keys to building a plate that is healthy, satiating, and nutritious. But yet, that’s only half your plate! 

The remaining two quarters are important, too. These should be reserved for lean protein, high-fiber carbohydrates, and healthy fats.

READY TO BUILD YOUR HEALTHY PLATE?

Let’s start with FRESH PRODUCE.

Making about half your plate produce will ensure you’re getting tons of vitamins, nutrients, and fiber that will fill you up and keep you satiated. Veggies are not only chock full of vitamins and minerals, but they also contain antioxidants and phytonutrients. When you make these the base of your plate, you add a ton of volume for a very small number of calories. Always choose a variety of veggie colors each day so you can balance out micronutrient consumption.

Once you have all your veggies piled high, now it’s time to add a little fun, flavor, and a TON of healthy nutrients to the other side of your plate.

So how do we do that?

With HIGH-FIBER CARBOHYDRATES, of course!

You can also refer to this as the “carb corner” of your plate, and it’s that part of your plate that should usually be stacked with beans, legumes, whole grains, tacos, high-fiber breads, pasta, starchy veggies (such as potatoes) or other healthy carb options.

This is the place to go heavy on fiber, since carbs that are higher in fiber are pretty much the healthiest options you can get and they play an important role in weight loss, gut health, your mood, and your blood sugar regulation.

High-fiber carbs are also much more abundant in nutrients when compared to refined carbohydrates, meaning they contain higher levels of protein, minerals, vitamins, and more.

What about LEAN PROTEIN?

The other quarter of your plate should be reserved for a protein source. Protein takes much longer to digest than your carbohydrates, so it’s very satiating and vital for staying full and satisfied. It may even help suppress appetite in the later stages of your day and curb food cravings. This makes getting in some protein at each meal one of the best weight-loss strategies out there.

But protein isn’t just about weight loss, it’s also necessary for building muscle, building hormones and enzymes that help with your digestion, and then supplying oxygen to your cells. Not to mention, it’s also crucial when it comes to building bones, cartilage, and even skin!

About ¼ of your plate should always be full of healthy, lean protein sources, including chicken, fish, turkey, eggs, yogurt, or just a lean cut of meat. And let’s not forget nuts, seeds, and beans – also very rich in protein!

And finally, your HEALTHY FATS.

Adding healthy, preferably plant-based fats to your meals is one of the best ways to add staying power (as well as flavor!). Your body (especially your brain) needs healthy fats so it can survive and thrive. If you’re not getting in enough fat, you could be experiencing things such as dry skin, hair loss, or even a weakened immune system. Fat will also help you with the absorption of certain vitamins such as vitamin E, K, A, D, which are all fat-soluble, which means they’re absorbed alongside fat. Dietary fat is also a great source of essential fatty acids, a special type of fat that our body cannot make by itself.  

Plant-based fat sources are obviously the healthiest, and they include avocado, seeds, olive oil, and certain nuts/nut butters. These foods are high in both monounsaturated fats as well as vitamins and minerals. This means you’re getting an incredible boost of nutrition when you use them in place of usual saturated fats like sour cream or butter. 

And to wrap it all up, just make sure to avoid partially hydrogenated oils. They contain unhealthy trans fats which contribute to heart disease and increase inflammation throughout the body.

Hey Angels and Alphas,

Some workouts, whether they’re intense weight loss workouts or crushing weightlifting bouts, can feel so satisfying that they actually remind us why we exercise in the first place. But then, there are days in which all we want to do is call it quits halfway through our workout. On these days, it’s very useful to have a plethora of mental hacks and tricks you can use to keep yourself going.  

Sometimes, you might need a lot of tools just to be able to get through a specific workout. But because mental hacks work better for some workouts and worse for others, it’s always a good idea to have multiple tricks up your sleeve.

Before you start using any of these mental hacks, take stock of the big fundamentals that contribute to your overall health: your nutrition, sleep and hydration. And if you’re dragging in your workout, this issue could be physical rather than mental. Sometimes, we will have an emotional reaction, but this will be our body trying to tell us that we need to eat, drink, or rest more. 

So assuming your sleep, nutrition, and hydration are all on point, here are a couple of mental hacks you can use to get yourself through your workouts on those days where willpower is scarce.

1. YOUR PLAYLIST IS YOUR BIGGEST HACK

Research has long proven that music can help us exercise longer and harder. Middle-aged study participants who listened to music while undergoing a cardiac stress test (which is basically a treadmill exercise test that is usually used to diagnose certain heart problems or gauge the safety level of exercise) were basically able to last a full minute longer than patients who didn’t listen to music, according to a 2018 research published inside the Journal of the American College of Cardiology.

Go into your workouts being armed and ready with a playlist of songs that will give you energy. We all have those songs that, when we hear them, we just feel the positive energy inside our body. The songs don’t even have to be positive and upbeat, as long as they give you energy every time you hear them. 

So, in those times when you hit a speed bump during your workout and need a surge of energy that will carry you to the finish line, blast one of those songs from your playlist.

2. LET SOMEONE HOLD YOU ACCOUNTABLE

If you’re one of those people struggling to get out the door to do your workout in the first place, you can recruit a friend to come with you. You will be less likely to flake on that other person than you are to flake on yourself. And when you’re at the gym (or on your run), you will be more likely to have fun if you bring a friend along.

Or, if you’re someone who prefers not to work out with friends, just put yourself on the hook by paying for a class or a trainer so you have more incentive to go. One of the first things you should ask yourself is, what will make it more likely that I will do that workout to the end? For some people, investing money into their workouts upfront does that for them.

3. DEFINE A FINISH LINE

When you’re in the middle of your sprint or your high-intensity interval, and you notice that voice inside you is screaming at you to stop and relax for a second, that’s just your brain trying to cope with the energy demands of working at that particular pace. 

In order to calm down that voice that is begging you to quit, just give yourself an endpoint. 

Tell yourself something like: “You’ve only got three more reps to go,” or “You can do anything for 30 more seconds.” When you’re giving yourself a finish line to keep moving toward, you’re also helping your body understand that you’re not going to need to put out that much energy for much longer. 

4. FILL IN THAT MENTAL SPACE

Repetitive mantras or sayings can help you grit your way through those long, high-intensity intervals because they fill up the mental space. You should know this hack may be the most helpful if you’re doing repetitive cardio exercises such as cycling or running. 

You can basically count your steps or your pedal strokes, count to a specific number and start over, or repeat something positive in your brain like “go, go, go” to the rhythm of your steps (or you know, pedal strokes.) You’re basically distracting your brain, so it doesn’t think about stopping. You’re basically forcing something into that information processing part of your brain, so it doesn’t have time to process any negative thoughts. 

Try out these tips next time you’re hitting your HIIT intervals and see how much further you can get than usual.

Hey Angels and Alphas,

Fiber has been the unsung hero in creating sustainable diets, weight loss results, and lasting health. Not only does it keep our gut microbiome healthy, but it also removes waste from our bodies, helping us maintain our healthy weight. Higher consumption also tends to lead to a lower risk of diabetes, heart disease, stroke, and all types of cancer.

With all that being said, a large part of the population is still not getting in the required daily amounts of fiber even though fiber is in most healthy food options in local stores.  

That’s why today, we’ll be talking about how you can add extra fiber to your day and sneak in rich fiber sources that will fuel your diet and spark a healthy change in your entire diet and lifestyle.

First of all, what is fiber exactly?

Fiber is an indigestible carb. Fiber passes through your digestive tract relatively undigested and it’s only found in plant-based foods.  

Fiber comes in two types: soluble and insoluble. As a general rule of thumb, soluble fiber is found on the inside of the plant while insoluble fiber is usually found on the outside of the fruit. The skin of an apple has insoluble fiber, while the inside is mostly soluble. Fiber-rich foods are made of both types though the body uses them in different ways.

SOLUBLE FIBER basically dissolves in water just like other bodily fluids. As it moves through the digestive tract, it creates a gel-like substance and absorbs water. Once it reaches your colon, it’s fermented by bacteria and this produces short-chain fatty acids such as butyrate, improving overall gut health and fueling your gut cells.

The benefits include lowering LDL and total blood cholesterol, stabilizing blood glucose levels, increasing fullness and delaying hunger, and improving immunity and gut health.

INSOLUBLE FIBER doesn’t dissolve in water – it absorbs it. While insoluble fiber is basically not fermented by the bacteria in the colon, it still has a massive positive effect on the body. 

How much fiber should you really be consuming?

The recommended intake for dietary fiber on a 2,000-calorie diet is about 25 grams a day for women and 38 grams for men. That said, while some people can easily handle that higher intake, others can manage on less.

So where do we find great sources of fiber we can easily include in our day?

If you’re looking for soluble fiber, you can try:

• Chia seeds
• Flaxseeds
• Hemp seeds
• Most beans
• Brussel sprouts
• Sweet potato
• Broccoli
• Avocado
• Berries
• Pears
• Dried fruit
• Apples 
• Oats

Sources of insoluble fiber include beans and lentils, green peas, okra, corn, fruits with seeds, leafy greens like spinach, and most whole grains.

Here’s how to go about increasing your fiber intake:

To get your necessary daily intake of fiber, you don’t have to do all that much. But it can be hard on a busy schedule or you’re not eating many fruits or veggies throughout the day. 

Here are a few tips you can instantly use:

• Add beans to your salads.
• Eat fruits and veggies with their skin on (even potatoes.)
• Sprinkle hemp or flex seeds onto your salads or in your soups.
• Add chia seeds to your smoothies.
• Replace pasta with bean-based or whole-wheat versions.
• Bake using high-fiber flours. 
• Choose breads, wraps, and rolls that have at least 5 grams of fiber in each serving.

The bottom line is…

Getting in your necessary daily dose of fiber can go a long way toward improving your overall health, lowering your risk of dangerous diseases, and keeping you satiated so you have an easier time achieving weight loss. 

A diet that’s rich in veggies, nuts, seeds, whole grains, and legumes is naturally high in fiber, and adopting this way of dieting can be one of the best ways to manage weight, stay full between meals, cut down your cravings, curb your appetite, and all while keeping your gut (and the rest of your body) as healthy as they can be.

Hey Angels and Alphas,

We all know walking for weight loss seems like a simple habit. It’s just about walking 30 minutes a day, on most days. Sounds easy, right? But anyone who has tried developing this habit knows that taking even one walk a day can be a challenge if you have a busy life. Furthermore, once you do establish walking as a daily habit, it can be one of the easiest things to skip on. 

If you’ve already hit that point where you’ve seen noticeable changes to your health and weight due to your walking routine, having a goal tied to your routine can be a massive boost to your motivation and can turn your walking into a form of training. 

Regular, daily exercise you’re getting with the purpose of becoming fit must have a goal attached to it – so let’s learn how to set a SMART goal for your walking routine. 

HOW TO SET A SMART GOAL 

Once you have the habit down and you’re able to dedicate about 30 minutes of your day solely to walking, let’s return to the golden standard of setting SMART goals.

This means the goals you set have to be Specific, Measurable, Achievable, Relevant, and Time-Bound. Here’s how you’ll be able to use this framework with a walking routine goal. 

SPECIFIC: Decide what you’re aiming to achieve with your walking. Do you want to cover a certain distance each day, get your steps in for the day, or lose a specific amount of weight? You should try to make your goal as specific as possible, for example “walking at a 16-mile pace for 5 kilometers.”

MEASURABLE: Obviously, if your main goal is to lose weight, you might think measuring something such as the number on the scale will accurately measure your success, but that’s not always the case. Try to make your specific goal measurable, or measure it by how consistent you’re able to be with a specific behavior or activity.

ACHIEVABLE: If you’re just now starting from scratch, don’t think your best decision is going to be going into an all-out intense routine. A good goal is one that stretches beyond the abilities you currently possess, but it’s also one that you can imagine yourself achieving. 

If your first reaction to your goal is “I’ll never be able to do that”, then you will want to first try smaller goals along the way and gradually build up to higher intensities. Achievable also means you’ll be able to clearly see the steps you have to success, and those should all be things that are doable in your everyday life and sustainable given your lifestyle. 

RELEVANT: If your goal is to walk about 14 hours a week, you might think that’s impossible on a full-time job or a busy schedule that includes kids, work, hobbies, responsibilities, and more. Many of us naturally fall into the trap of choosing a fitness goal that feels good, but doesn’t come naturally to us given the lifestyle we have. Ask yourself – do you have the ability and capacity to train for the goal you’ve set? 

TIME-BOUND: You can always set a “date to do X by” or you can look for something with a little more significance. For someone who prefers a serious deadline, you might want to consider booking something that forces you to be in your top walking shape and just work back from that date. This could be a long tour of the city that’s preferably self-guided or a long hike somewhere in the mountains. Whatever it is, get a friend with you and write it down on the calendar for extra accountability.  

Once you have your SMART goal in your mind, you can begin to plan your walks based on the goal you’ve set. Once you have your date-based goals set, look at the smalls steps you have to take to achieve them. 

If it’s going to take you 4 hours to cover 12 miles, you now have your goal distance and time in mind. And always consider your terrain – tough hikes take much, much longer than you initially think they will. From there, think about how you should be training for that terrain. Maybe this includes doing extra walks or walking longer distances on the weekends.

Hey Angels and Alphas,

Around this time of year, many of us have to deal with a change in our schedules – whether it’s getting the kids to school, moving to a new city, starting a new job, or just wanting a fresh start after Labor Day, the chances are you’re going to have to deal with a few tweaks from our usual summer routine.

The fall is a great time to take a step back and examine your health goals, where you were when summer started, and how you’re going to go into the winter season to ensure you’re staying healthy and active.

No matter what your current lifestyle is or how you’re planning on approaching the new season, here are a few tips on how you can adjust your goals to this changing of seasons.

STEP #1 PUT A NEW EMPHASIS ON MEAL PREP

Those easy summer dinners on the grill every Saturday start slowing down once the colder months come in. Healthy eating generally takes a little planning and preparation as your schedule (and that of your family) tends to pick up. 

Every weekend, take a few minutes to schedule what you’re going to be eating throughout the next week and make sure you always have something prepped and ready for when you’re going to work, when the kids get home from school, and just whenever you find it convenient. Weekends are also a great time to meal prep, roast veggies, make grains for grain bowls, or make a big batch of meals you can heat up throughout the week.

STEP #2 RETHINK YOUR DAILY MOVEMENT

If you no longer have time to get up early in the morning and go for a run, that’s okay! There are other ways you can get in the enjoyable movement your day needs. A few small increments of movement – even 5-10 minutes – will have a lasting positive effect on your health and your body when spread throughout the day.

Set a reminder in your phone every few hours so you get up and get a little movement in. Lunchtime activity can also do wonders for our digestion if you head out for a 10-15 minute stroll after eating. And if you’re one of the people who love yoga or go for runs a few times a week, identify the gaps in your new schedule that will allow you to still do them.

STEP #3 NEVER FORGET YOUR “ME” TIME

Once fall gets into its full swing, people who are generally busy might be tempted to eschew their “me time” in favor of other responsibilities and obligations they have, such as their work, family, their social life, and more. But over this, this can be mentally and physically exhausting. 

If you’re not making time for yourself, make it a must to add it to your calendar. Just like you would an important meeting. Do the same necessary planning that it takes in order for it to happen because it is just as important. What you choose to do during your free time is entirely up to you, and it can depend on what mood you’re in or what you need in any given moment. 

Sometimes, it might be an all-out sweat session in the gym. Sometimes, it might be meeting with a friend over coffee. Whatever it is, remember the busier and more stressful your schedule is, the more time you need to take off and relax.

The bottom line is…

As the fall season rolls around, you have to start giving yourself some grace as you start fitting into a new schedule. Especially if this adds more stress to your life. While there is no one right way to exercise, be mindful and practice self-care, or nourish your body, it’s all about finding what works best for you in a particular moment and then using it to make progress toward your health and fitness goals.

It might take you some time to adjust, but reevaluating your health goals, staying active, and taking time to cool off should be the cornerstones of a healthy transition into a new, busier schedule.

Hey Angels and Alphas,

Everyone knows that the key to proper nutrition and optimal energy levels are the satisfying meals and snacks that keep our blood sugar steady. 

In the weight loss community, a lot of people who first try to lose weight will make the mistake of eating diet-culture-approved snacks and meals that lack the vital nutrients necessary to create positive change in the body. 

And one of the first things to learn in this situation is that each nutrient can actually be used with a specific purpose and can be made to work for you instead of against you. 

Instead of avoiding certain nutrients, we should actually strive to create the right balance of nutrients inside our bodies via wholesome, filling, nutritious meals. 

Today, we’re here to explore some tips for making the most out of your meals by learning how to use nutrients strategically to tailor your meals to your body’s needs and stay full for longer.

LET’S TALK ABOUT FAT

Fat takes the longest time for our bodies to digest. This also means it helps you stay fuller for longer after your meals. Healthy fat also keeps your blood sugar steady, keeping you away from the cycle of spikes and drops that can zap your energy levels and make you hungry all the time. 

By adding fat sources to your meal, you’re not only reaping the benefits of longer-lasting satiety and blood sugar balance, but you’re also improving the taste of your meal. 

You can try roasting veggies in olive oil or just using it as a salad dressing base. You can also try sandwiches with avocado instead of mayo, or nuts, seeds, and grain bowls, peanut butter, pieces of cheese with fruit, the possibilities are endless! 

WHAT ABOUT PROTEIN?

Protein also plays an important role in satiety and it takes some time for the body to digest it. 

Low-protein meals and snacks are usually not that filling, yet that’s an easy problem to fix since there are countless great protein sources you can get. If you’re looking for protein-rich meat, you can go with chicken, fatty fish like salmon or tuna, turkey, grass-fed beef, eggs, and more. Plant-based options such as hemp and chia seeds, tempeh, tofu, and quinoa and oats are also rich protein sources. 

To boost the protein content of your meals, you can try adding Greek yoghurt, edamame, or just adding hard-boiled eggs (or egg whites) to your side.

CARBS (AND FIBER)

Fiber is a carbohydrate that the body can’t completely digest. This also works to slow your digestion and keep your blood sugar steady. A lot of fibers are basically fermented in the large intestine and they contribute to the production of healthy gut bacteria. 

Meals rich in fiber keep you fuller for longer, and they’re very easy to make since they’re abundant in plants. Veggies, fruits, beans, whole grains, legumes, nuts, seeds, all of them are rich fiber sources that keep you satisfied for extended periods of time. 

On the other hand, sources of both simple and complex carbs are vital to a balanced diet, so don’t skip on your rice, pasta, potatoes, bread, and other whole grains. They’ll all provide your body with the necessary resources it needs to stay energized, reduce cravings for sweets, and promote meal satisfaction. 

THE GOLDEN RULE OF SNACKING

If you’re looking for a simple way to include all these foods in your diet, use the rule of twos – for every snack you have, make sure you’re getting in at least two of the three nutrients listed above. They’re filling along, but they’re more filling (and even more satisfying) when they’re consumed together.

• Some great examples:
• Greek yoghurt with berries
• Bananas with almond butter
• Sliced apple with walnuts
• Hard-boiled eggs with whole-grain toast
• Whole-grain crackers and peanut butter
• Pita chips with avocado

BRINGING IT ALL TOGETHER…

All you need to create a satisfying meal or snack is two out of the three main nutrient groups. With a few tweaks and planning, you can quickly create meals and snacks that keep you full for a long period of time and keep your energy levels steady throughout the day. 

Instead of thinking about what nutrients you need to restrict from your diet to achieve a certain goal, focus on what you can add to your diet (and when you can add it) so you stay satiated, full of energy, and still progressing toward your goal. 

Hey Angels and Alphas,

If you’ve ever tried walking for weight loss, you may have noticed a few potential fitness stations throughout your walking route. And something similar happens to most people who start gaining momentum with any kind of low-effort fitness activity… they started instinctively wanting to up the pace.

Adding various new cardio and strength-based movements to your walk will up the ante a little bit and can potentially help you improve your overall fitness much faster or lose more calories. 

And with the Fall season approaching, we’ve decided to explore some bodyweight exercises you can add to your current walk to do exactly that. They don’t require equipment and you can do them throughout your walk, for a few total sets over the course of the walk.

Let’s dive right in.

#1 WALKING LUNGES

Walking lunges are subtle strength-training exercises you can fit into your walk without having to worry about turning heads or looking silly. Rather than taking your normal step forward, extend your stride and take a big step forward with your hands on your hips. Then lower yourself into a lunge by bending both your knees. 

Push through with your feet and take a big step forward with your other foot, repeating the lunging process. Do about ten on each side for each set, and you’re golden!

#2 MOUNTAIN POSES

You might say a boring stand-in-place posture won’t really do much for your fitness, but the mountain pose is actually an important precursor to planks and pushups. Stand with your feet at hip distance apart and your arms straight down at your sides. Then pull your shoulders back and down and try to maintain a straight posture for as long as possible. For most people, doing this alone feels challenging! 

From this position, just keep your gaze fixed straight ahead and activate your core (pretend like someone is about to punch you in the abs and you’re bracing yourself for it.) Hold this position for 30 seconds and release.

#3 CALF RAISES

Calf raises are the most subtle exercise you can include to your walk yet they’re an effective way to work on your ankle mobility and put some load on your calf muscles. Just find a stable, level surface and slowly rise up on your toes, followed by slowly lowering back down. Imagine that mountain pose again and activate your core while you’re performing this for the highest impact. You should aim for about 15-20 reps, with all of them being slow and controlled. 

Level up this exercise: find a curb or stair to do calf raises on and put the ball of your foot on the stair. Allow your heel to then drop below the stair’s level as you’re coming down from the calf raise rep. This will give you the ability to go deeper into the ankle stretch and work your calves with more intensity.

#4 JUMP ROPE 

One of the best ways to get your heart rate up is to add a few jumps to your workout. The best thing about jump rope is that it’s a very small movement and most people won’t even notice you’re doing it. In this case, you’re pretending that you’re jumping rope and bouncing on your toes while jumping about an inch off the ground for every rep. 

If you’re someone who works in an office or at a computer and you’re experiencing wrist tightness, you can add the wrist twirl movement you’d usually do when jumping rope. Aim for 50-100 repetitions.

If you do decide to bring along a rope on your next walk and take a few minutes to use it, you can pretty much turn your walk into one of the most effective fat-burning HIIT sessions out there (with intervals of rope jumping followed by slow strolls.)

#5 RUN UP STAIRS

Flights of stairs can not only add another intense cardio element into your workout, but they’re also amazing for your glutes and quads. Most walkers usually try to avoid stairs and hills, but experienced walkers embrace them – they’re a challenge that the muscle isn’t used to so why not leverage them? No pun intended. 

Try adding some spring and speed up your running up stairs as much as possible. If your route has 2-3 long flights of stairs, you can do a few sets and build up the intensity.

Hey Angels and Alphas,

In general terms, weight loss is a good thing. As noted by the CDC, losing even 5 to 10 percent of your total body weight can lower your blood pressure, your blood sugar, and your bad cholesterol.

That being said, the one downside of weight loss is that if often comes with losing muscle tissue – which will not only burn more calories at rest than fat which makes it useful in its own right, but it also gives the body its shape and functional abilities. When you cut weight, about 20 to 30 percent of the weight you lose will come from muscle, according to research. 

That being said, unless you take steps to prevent losing muscle. Here’s what you can do if you want to hold onto the muscle tissue you have right now:

#1 CONSUME MORE PROTEIN

One of the most basic things you should do if you’re trying to lose more fat without losing your existing muscle is to increase your protein intake.

According to a paper from the ISSN, increasing your protein intake from the average recommendation of 0.8 grams to anywhere between 1.2 and 2.4 grams per kilogram of bodyweight, while also restricting your calories by up to 30 percent, will allow you to maximize fat loss while maintaining existing muscle mass.

To give an example, a 185-pound male who consumes about 150-200 grams of protein every day can theoretically maintain muscle mass even when cutting his overall caloric intake by 30%. To get your protein range in grams, divide your bodyweight by 2.2 to get your weight in kilos, then multiply by 2. 

How should you go about increasing your intake of protein?

As with all other macronutrients, you will want to look to sources that are whole foods, and you can even turn to protein supplements if you’re experiencing trouble meeting your daily needs. That being said, protein supplementation should be used only in diets that are fundamentally sound. Even though they aren’t any better than creating a muscle-building response than other protein sources that have a similar amino acid profile, they may be more practical for people who struggle to get in enough protein. 

Whole-food sources of protein include nuts, beans, Greek yogurt, eggs, seeds, cottage cheese, lentils, seafood, meat, and more.

#2 ADD RESISTANCE TRAINING

In addition to increasing your daily intake of protein, adding strength training exercises to your routine can help you maintain muscle while you’re shedding fat.

Weight training is crucial to overall health and there’s plenty of evidence supporting the notion that it can help you preserve muscle while you’re dieting.

Resistance training breaks down your muscles, stimulating a process known as muscle protein synthesis that repairs broken tissues. Provided you have enough protein available, this repair will help your muscles grow back stronger.

Recent reviews have revealed that strength training can help elderly people and obese people maintain muscle while they’re following calorie-restricted diets while they’re losing the same amount of fat as those who didn’t do any strength training.

If you’re a beginner in strength training, the American College of Sports Medicine recommends that you start with 2 or 3 sessions a week. After six months of consistent training, you’ll have the option to add more weekly sessions. In those first few sessions, all you should prioritize are squads, chest presses, deadlifts, bent-over rows, and shoulder presses – the fundamentals.

#3 DON’T DO TOO MUCH CARDIO

Cardio exercises such as swimming, running, and cycling can indeed help you lose fat when combined with a healthy diet. 

Not to mention, cardiovascular activity also offers a variety of other health benefits that make it all the more worth your time. For example, running has been shown to lower your risk of death from heart disease by 45 percent.  

That being said, you shouldn’t take cardio to the extreme all in the hopes of shedding fat. Many folks to all in cardiovascular training and losing weight by drastically cutting calories and running mile after mile which is stressing on the body and rather counterproductive.

Instead of running yourself silly and risking all your muscle in the process, just stick to a combined routine of cardio and strength training. And with HIIT being a potential one-size-fits-all solution, it’s safe to say you have plenty of options when it comes to exercises you can do if you want to preserve your muscle while still shedding away fat.

Hey Angels and Alphas,

In the world of male and female fitness, when people imagine a “runner”, you get one of two basic stereotypes. 

You either get the runner who is super fit, in optimal health, and looks unstoppable – someone who is going to be racing marathons in their 80s. 

Or you get the second stereotype: the person who is constantly trying to manage pain, injuries like stress fractures, and struggling to add more miles and go further than they did the month before.

And do you know what the difference between those two people is?

Bone density.

Depending on your lifestyle, training, and diet, you may actually be setting yourself up for a life in which running makes your bones stronger… and you could be setting yourself up for a life with issues such as osteopenia in the far future.

So how should we optimize our running and training? How should we go about creating our running routine, so we’re not damaging our future and instead building a solid foundation that helps us grow our bone density and become better, stronger runners?

The first and most important element is consistency.

Running technically counts as a weight-bearing activity which is, in its own right, good for bone health. Even if you were to just run one minute every day, you would still reap health benefits and that’s actually proven. 

When you’re putting a load on your bones you’re essentially improving them and remodeling them. Unlike, let’s say, a cyclist or a swimmer, a runner is performing an endurance activity that is also load-bearing. With every single step, you’re actually delivering force through your legs as your weight is hitting the ground. According to studies, running is actually on par with weight training when it comes to helping you develop bone density. If you’re a trail runner who is constantly jumping over roots and rocks, you have an even bigger advantage since the added plyometrics can further help improve bone density. But that doesn’t mean you should be skipping your strength training.  

The second element is performing weight-bearing activities.

As you’re getting older, strength training is absolutely crucial for increasing bone density. This doesn’t mean you have to head to the gym and do reps with massive weights without a clear plan. Lifting weights, or doing things such as bodyweight exercises, is a good way for runners to add extra intensity to their routines. 

But runners must make an extra effort to ensure they’re performing weight-bearing exercises with perfect form. If you don’t feel ready to start stacking a weight bar, grab some resistance bands and start building a foundation you can use to grow stronger later on.

The third element is perfecting your run form.

If you’re a runner, you have to take steps toward strengthening your hips and glutes. Making these muscles stronger is key to perfecting your run form and ensuring better mileage. If you’re working with a certified PT, you have to make sure you’re prioritizing your obliques and hip abductors so you’re more stable during runs. 

As you’re getting fatigued, you naturally start running differently and this can stress the body in a variety of ways, causing stress fractures or other issues. Fatigue is another great reminder that you might be reaching into overtraining territory. Which brings us to our final point… 

The fourth element is making sure you’re not overtraining.

This is especially vital for runners since the correct volume to achieve optimal bone density is unknown and too much running can cause wear and tear on your joints. 

Everybody has a different balance point between enough training and too much training, where doing too much would be counterproductive toward the goal. If you’re overtraining, like a lot of runners do, while also undereating, like a lot of runners do, you can compromise your bone health instead of improving it. 

You might be led to believe that the majority of stress fractures and overtraining occur in high-level runners, but the exact opposite is true. If you want to avoid stress fractures and guarantee good health while also reaping the benefits of your running routine, you have to give your body adequate rest. 

There’s no way around it. When it comes to running, never push through pain and never keep running if you experience pain.

Hey Angels and Alphas,

Whether you’ve already realized it and you’re aware of the problem, or you’ve never even thought about addressing it, the fact is a lot of people nowadays (even those trying to achieve weight loss) are addicted to sugar. And why wouldn’t they be – it’s everywhere!

Even though added sugars are in almost all the food we consume, this is still an unhealthy addiction, and that’s the reason why a lot of people have been jumping on the sugar detoxing trend as a way to start cutting back on their sugar intake.

Countless studies have explored the way sugar impacts the brain’s reward system. While this system is there to help us survive, it’s still highly involved in the development of addictive behaviors.

And let’s not forget – sugar by itself is pretty bad for us, especially in excess. It causes inflammation and damage to the heart and liver, impairs our cognitive function, and contains a lot of empty calories that easily stack up and make us pile on fat reserves. 

While your body does actually need glucose to function, excess amounts of sugar have long been known to have detrimental effects on your health. So how do we break free from the cycle of constantly spiking our blood sugar and experiencing cravings at the drops?

Sugar detox can be one way to do that – or at least gain some massive momentum on the path to drastically reducing your sugar intake.

Here are a few quick questions for you:

Do you find yourself experiencing cravings for simple carbs? Sweets, candy, chips, pasta, bread, or other simple carbs that are notorious for breaking down into sugar quickly inside your body are some of the more common foods people get cravings for.

And have you ever found yourself eating sweets even if you didn’t really want to, to stop eating sweets once you’ve started? 

If the answer to any of these questions is yes, you might be a prime candidate for a sugar detox. 

But the good news is that, when you start cutting back on sugar, you’re going to open yourself up to healthier food options and you’re going to be consuming fewer empty calories which will give you the ability to add more substance to your diet.

When it comes to sugar detoxes, many people report a lot of cravings especially in the first few days after starting the detox. This is completely natural – if you’re used to consuming a certain amount of sugar and then drastically cut down your intake, your body is going to respond. 

Sugar detoxes, however, can be made to work when you know how to reduce your sugar cravings and keep your diet balanced while you’re doing the detox.

Doing things such as…

• Increasing your protein intake
• Increasing your fiber intake
• Increasing your intake of healthy fats
• Consuming more whole foods
• Consuming more foods with a low GI index

Have been proven to help you maintain balanced blood sugar levels and reduce if not eliminate cravings.

That being said, you should still keep in mind that countless foods that would usually be healthy are secretly packed with sugar in disguise – these include sauces, salad dressings, bread, and a wide variety of grocery store staples.

If you’re still planning to do a sugar detox so you can cut back more drastically on sugar and gain momentum toward a long-term reduction in your intake of sugar, you should keep in mind that cravings will strike you at some point.

That’s why you should keep a variety of healthy snacks available – even if you do take steps to minimize cravings, you still have to be ready for the moments when they do strike. In those cases, keep healthy snacks at hand which you can use to replace the sugary snacks you used to consume.

Whether you want to do a sugar detox or not, we can all benefit from decreasing our sugar intake at least a little bit. That, or, at least find better sources of carbs instead of simple or processed carbs. 

The key you should always be striving for is balance – if you feel like you’re consuming a little too much sugar and this is affecting your weight and performance, a sugar detox can help you cut back drastically on your intake. That being said, sugar remains a vital part of our diet – but don’t let it drag you by your nose, manage your intake, and use it in the moments your body needs it.

Hey Angels and Alphas,

Everyone in the weight loss community knows that your metabolism plays a crucial role in pretty much every aspect of your health and fitness. From managing your energy levels to metabolizing sugars to losing weight, metabolism has a role in just about everything your body does. 

Mainstream health authorities all agree that your metabolism tends to slow down with age (as you might suspect.) But does that mean you should be giving up without a fight?

Even though your metabolism naturally slows down as you age, how your body handles that all comes down to what kind of habits you have and how well you take care of yourself. 

For this reason, today we’ve come together to explore some of the habits that have been scientifically proven to negatively impact your metabolism as you age. When you know what habits to avoid, you’ll naturally be drawn to healthier alternatives that will, as you age, keep your metabolism functioning optimally for weight loss and fitness success.

As time goes on, you want to avoid implementing these 4 habits into your daily routine so you can keep your metabolism functioning properly.

#1 NEVER SKIP BREAKFAST.

One of the best ways you can start your day in terms of keeping your metabolism running is by eating a nutritious breakfast that consists of all three major macronutrient groups – proteins, carbs, and fats. 

This is because your metabolism naturally slows down as you’re sleeping, and consuming food naturally fires it back up and sets your body up for calorie burn throughout the entire day. 

When you’re skipping breakfast and you’re not giving your metabolism a head start in the morning, you’re essentially telling your body not to expect a lot of calories to come through during the day, placing it in a fat preservation mode.

But when you do eat breakfast, you’re sending the signal to your body that there will be plenty more calories taken in throughout the day so it can set itself up for calorie burn instead of conserving the calories that come in.

When you allow your body a balanced mix of proteins, carbs, and fats when you wake up, you’re fueling your body for the rest of the day and fueling your metabolism with the resources it needs to keep your body’s internal furnace burning. 

#2 SITTING TOO MUCH!

Countless people live in a constant daily routine of going from their office chair to their car to their couch, naturally leading them to a very sedentary way of life. And while sitting for extended periods of time is necessary in today’s work culture, it can also lead your body to shift into a mode of energy conservation, negatively impacting your metabolism. 

According to the NHS, sitting for longer periods of time will naturally lead to slowing down your metabolism, poorly affecting how your body regulates blood pressure and breaks down fast. 

#3 TOO MUCH STRESS.

Too much stress isn’t really a habit as much as it is a result of a variety of habits that have to do with a poor ability to manage stress. When stress starts building up in your body, it causes the rapid production of a hormone called cortisol. 

Cortisol then causes the body to raise appetite levels and this can also increase the cravings for comfort foods… and on top of that, it can cause a decrease in your desire to exercise. 

All these things negatively impact your metabolism. And while we can’t control stress levels, you can definitely make an effort to manage them. Be it through mindfulness, exercise, meditation, we can all take steps toward protecting our peace. 

#4 NOT GETTING ENOUGH REM SLEEP. 

We all know how even one night of bad sleep can cause us to feel cranky, sluggish, and it literally impairs our cognitive processing abilities. 

You think that’s bad? Imagine the effects of chronic sleep deprivation on the body that go way beyond creating hunger cravings and getting you cranky. Problems like hormonal imbalances (which are common in sleep-deprived individuals) will further throw your metabolism off balance and make it difficult for you to manage your weight and appetite. 

The fix here is simple – always make sure you’re getting your 7-8 hours of uninterrupted sleep every night and you’ll be able to keep your metabolism in check, among all the other biological factors that are directly linked to sleep such as energy levels, cognitive processing, memory, and more.

Hey Angels and Alphas,

With the season of fresh produce officially here, fresh produce loaded with vitamins, fiber, and phytonutrients is hitting the shelves like wildfire. According to most dietary guidelines, fresh produce should take up about half of what your plate is during each meal. Fortunately for everyone, fresh produce is delicious! 

If you’re focusing on what’s currently in season, you can pretty much eat whatever produce you choose at its peak flavor and nutrition. 

Today, we’re here to talk about 6 in-season produce goodies that are packed with all the vital nutrients and vitamins you need to not only stay fit but make massive fitness progress this summer.

Let’s get started:

#1 CANTALOUPE. 

Cantaloupe is pretty great all on its own, but if you want to go above and beyond your usual fruity snack, you can add cantaloupe to some cottage cheese with a little sprinkle of almonds. It makes for a quick and refreshing summer snack you can eat at breakfast or lunch, with protein helping to fill you up and keep you satiated. 

When you’re looking for cantaloupe, always go for ones that feel heavy and have a sweet smell. The cantaloupe stem should slightly yield when pressured with your thumb. When it’s cut, you should store it in a container in the fridge that’s airtight.

#2 BLUEBERRIES.

During the summer, you should always have some blueberries nearby. Pop them in your mouth for a hydrating and satisfying snack. You can add them to a yogurt parfait or just blend them into your favorite smoothie.

Always choose berries that look plump, blue, and firm. Store them in a fridge and wash them with water (preferably cold) before eating.

Choose berries that are plump, firm and blue (berries with a red tinge were harvested too early and won’t ripen). Store blueberries in the fridge and wash them off with cold water just before eating.

#3 APPLES.

Apples are some of the healthiest, high-fiber fruit you can grab and eat on the go. They pack easily into lunches or slices and pair well with dip such as peanut butter. If you want to sometimes get creative during your summer barbecues, we suggest using your slices of apple as a base of a s’more instead of your usual cracker. You can also easily cut them and add them to coleslaw for a sweet and crunchy lunch.

Good, in-season apples are firm to the touch and have no visible cuts or bruising. They will ripen pretty quickly if they’re left on the counter – unless you are planning to eat them within a couple of days, you can store them in the crisper drawer of the fridge. 

#4 WATERMELON.

Nothing quite embodies summer like a juicy slice of watermelon. Cut some and directly serve it at your next barbecue for a hydrating snack anyone can enjoy. Watermelon is a tasty addition to your spinach salads including feta cheese. For that cooling treat, you can blend your watermelon and strawberries into a quick slushy. 

When you pick out your watermelon, the only thing you have to pay attention to its colors. If they’re bright green and shiny, chances are they’re not fully ripe yet. When picking yours out, try to find the field patch – a light-colored spot where the watermelon had sat on the ground while growing. If it’s yellow, you’re in luck.  

#5 TOMATOES.

Summer tomatoes are amazing, and they can be served either raw or cooked depending on how you like them. You can slice them and serve them with salt and pepper for a quick side dish or you can add them to your Caprese salad with basil and mozzarella. You can’t go wrong with them. 

Ripe tomatoes should feel firm with some give to them and have a pleasant aroma. Avoid tomatoes that have blemishes or even dark spots. Store them at room temperature and you’ll get to enjoy their peak ripeness. Don’t leave them in the fridge, and if you have to, don’t do it for more than a couple of days.

#6 ZUCCHINI/ SUMMER SQUASHES.

Summer squashes are great when grilled with roasted peppers, onions, and mushrooms. You can also add them to your kebabs, or even try air-frying them alongside panko breadcrumbs for a refreshing, healthy take on the usual fried zucchini you find at bars. 

When picking out your zucchini, make sure it’s firm to the touch and a portion of the stem is still intact. Store them in the fridge and they can last for up to two weeks!

Hey Angels and Alphas,

The majority of people who are on a weight loss journey make an effort to weigh themselves daily. But the way they do it and the time they do it can vastly differ, and because you’re weighing yourself to gather data you can use strategically on your journey, it only makes sense that you would make an effort to commit to a way of weighing yourself that’s consistent and productive.

So how many times a day should you weigh yourself, anyway? When exactly is the best time to do it? What kind of scale should you use? Does any of this matter?

The answer to that last question is yes, yes it does.
But let’s take a look at the other questions and answer each of them below…

First off, what kind of scale should you use?

If you’re trying to lose weight (or gain weight), the most important thing you need to remember is to stay consistent. That means you have to use the same scale every single day – even if the number on that scale is a little off, it should still be accurate enough to give you a good idea of whether or not you’re making progress.
That being said, the number one marker for a good scale is accuracy. Nowadays, you can literally get a scale that connects to your favorite apps and devices, and some even claim to be able to measure body fat levels. Whether you’re into all of that is up to you, but in general terms, just get a scale that’s accurate and calibrate it correctly.

What time of day is best for stepping on the scale?

Again, the most important thing here is consistency.
If you’re trying to compare how much you weigh in the afternoon after you’ve had lunch to how much you weigh as soon as you wake up in the morning, you can literally fluctuate up to 5-10 pounds over the course of a day.
You have to make sure you’re not mistaking that for weight gain or weight loss.
Most people tend to weigh themselves first thing in the morning. This will typically be the longest stretch of time you go without eating a meal, meaning your weight won’t be affected by the food and liquid you’ve consumed.

What about weighing yourself after a workout?

It can often be tempting to jump on the scale right after you’ve finished your workout. You could be stripping down to take a shower, and after all, the scale could be right there.
But guess what – unless you train the exact same way every single day, you won’t be able to get the most consistent output of data. You’ll be comparing apples to oranges and the scale won’t be reflecting your true weight.
If you, let’s say, sweat a lot, you will tend to lose a lot of water weight over the course of a workout. And if one day you hydrate well, and the other day you don’t hydrate as well, you’ll see a difference on the scale that won’t be reflecting true changes in your weight or body composition.

What should you be wearing when you’re weighing yourself?

Since your goal is to weigh yourself, you should try your best to only weigh your self. In general, clothes can add up to 2-3 pounds of extra weight. Same for your shoes. If you’re that motivated to get the most accurate read as possible, you can remove any excess clothing you have.
If you’re weighing yourself in the morning, that’s even easier to do. Since you tend to wear different shoes and clothes every day, wearing them during these weigh-ins will lead to producing inconsistent results from day to day.

And finally, how often should you really weigh yourself?

How often you do it largely depends on why you’re doing it. If you’re just sort of “checking in”, then, by all means, you can hit the scale every other day or even once a week.
But if you’re on a mission to drop pounds (or gain them) you might be persuaded to turn weighing yourself into a daily habit. The more data you can get on your weight, the better you can manage it.
Even though daily measurements can be a little noisy and largely affected by how much you ate (or didn’t) during that day, they’re still a great way to gain insights into your progress and performance. That’s why it’s easy to say why if you’re committed to a goal, weighing yourself daily is your best option.

Hey Angels and Alphas,

It’s always absolutely vital that we pay attention to our hunger signals, regardless of whether we’re trying to lose weight or what kind of diet we follow. If you’re someone who is currently following a low-carb diet and you’re constantly feeling random hunger cravings or you’re suffering from low energy levels, there could be a couple of different explanations for why this happens.

Right now, let’s look at the four most common culprits and how you can solve each of them and have more energy while you’re on a low-carb diet.

#1 YOU’RE STILL IN THE TRANSITION PHASE.

If you’re currently new to low-carb diets, sometimes all you need to do is give it more time. If you started it all of a sudden, this dramatic shift in gears in your eating patterns could be a big adjustment to your entire body which can take a toll on your overall energy levels.
As your body is working overtime to adjust to this new state, it will take time and lots of energy for it to complete this transition successfully. As time goes on, your body will adjust to a mode that’s used to metabolizing a higher protein to fat ratio.

#2 YOU MAY BE EATING LOW CALORIES.

Depending on the diet and routine you had before you went low-carb, you may have cut too many calories from your diet while you’re trying to consume fewer carbs. That’s why you need to make sure you’re adequately fueling your body with enough energy to supply the body’s essential functions.

And if you’re someone who is active *and* you’re on low carb, you need to make sure you’re getting plenty of calories on top of what you’d usually need.

#3 NOT EATING ENOUGH FAT.

This ties to our previous point, but heart-healthy fats such as nut butter, fatty fish, nuts, seeds, olive oil, whole eggs, and avocados are vital sources of energy for the body, and they will help you absorb the essential fat-soluble vitamins and minerals your body needs.
They’re also crucial when it comes to satiety, so if you’re not getting enough fat in and you’re feeling hungry throughout the day, this could very well be the reason you have low energy levels.

#4 YOU’RE SHORT ON SOME VITAL NUTRIENTS.

Cutting carbs altogether sometimes ends up backfiring on your weight loss goals. Instead, you should aim to focus on complex carbs, including whole grains. Not to mention, complex carbs also contain important micronutrients (and fiber) that play a big role in giving your body what it needs.

Keep an eye out for these 3 nutrients and make sure you’re including plenty of sources in your diet:

#1 VITAMIN D, from the perspective of cells, works as fuel for the mitochondria, the living batteries inside our cells that fuel us. Vitamin D also promotes the absorption of calcium and helps humans build cells, reduce inflammation, and boost immunity. That being said, very few foods contain vitamin D naturally. Some brands of milk, orange juice, and breakfast cereals are fortified with vitamin D but they’re usually limited or not included in most low-carb diets. If you’re looking for a good source of vitamin D that’s also low in carbs, you can try eggs, canned tuna, swordfish, salmon, and sardines.

#2 MAGNESIUM is found in countless high-carb foods such as whole grains, beans, breakfast cereals, rice, potatoes, and more. It’s a nutrient required for the production of energy and regulation of protein synthesis, as well as glucose control. Both these systems will lead to lower energy if they’re not adequately fueled. Low-carb foods that are rich in Magnesium include spinach, cashews, peanuts, fatty fids, avocado, and more.

#3 CHOLINE is best known for its role in the development of the brain. But it’s also a nutrient that helps build cell membranes, as well as regulating the function of your liver. Pasta, rice, and wheat are all great sources but they’re high in carbs. Low-carb sources of choline you can go for are regular boiled eggs, though choline is only found in the yolk. Other low-carb sources include chicken, beef, and fish.

Hey Angels and Alphas,

One of the simplest weight loss strategy tweaks out there that actually brings real results to people is a fairly simple one: just adding more fiber to their diet.

That’s right – when you’re dealing with weight loss, fiber is perhaps the most powerful nutrient you have at your disposal. Research has suggested that eating more fiber can help you lose weight in a variety of ways, both direct and indirect. 

How?

Well, for one, fiber helps you stay satiated because your body can’t digest it as fast as, say, a gram of fat. Fiber fills you up quickly and keeps you satiated by slowing down your digestion, allowing food to enter your bloodstream at a much slower rate. 

But not only is fiber great for its effects on the appetite, but it also has other benefits for people trying to lose weight. 

And they all start in the gut.

What role does fiber play in your gut health? 

Fiber is key for maintaining a healthy GI tract, which, in its own right, has shown to have massive positive effects on your weight. With about 100 trillion bacteria living just in your large intestine, it’s safe to say the organisms living inside your gut play a major role in various aspects of your health… including your weight.  

Just like your body, your gut bacteria need to consume healthy nutrients so they can function optimally. When you’re eating soluble fiber, it will slowly travel through your digestive tract and reach your gut bacteria, where it is ultimately fermented and used for energy. 

During this process, your body produces a fatty acid known as butyrate. Butyrate is essentially a short-chain fatty acid that improves the release of certain gut hormones that could ultimately help regulate your body’s insulin production and hasten the uptake of glucose in both fatty and muscle tissue. 

This helps you manage your blood sugar levels, prevents weight gain, and as a whole, short-chain fatty acids also allow you to regulate fat metabolism by speeding up fat burning and eradicating fat storages. They will also help your cholesterol and lower inflammation levels throughout your body.

So how does fiber relate to belly fat?

Eating a variety of certain fermentable fibers will help ensure that you have more diversity in your gut microbiome. Some studies even suggest that people with a larger variety of bacteria living in their gut will have less visceral belly fat. One study even suggests that increasing your fiber intake by just 8-10 grams a day will decrease your risk of gaining belly fat!

And there’s also something to be said about cravings…

Fiber is a very powerful tool for stopping food cravings in their tracks and preventing them altogether. When you’re consuming refined carbs and foods high in sugar, this can cause post-meal dips and spikes in blood sugar which tend to leave you feeling like you’re craving for some sugar. But fiber is here to help balance those blood sugar levels and prevent these cravings from appearing.

When it comes to fiber, you have two options:

Fiber comes in two different forms: soluble and insoluble. Both of them play an important role in the way your body manages weight loss. 

Soluble fiber will slow your digestive process – it mixes with water inside your digestive tract to form a gel. It also acts as a prebiotic, proving your gut bacteria with vital nutrients in a process known as fermentation.  

Insoluble fiber, sometimes referred to as roughage, helps your body pass food through the digestive system more efficiently. This helps you maintain optimal gut health and prevents constipation. Insoluble fiber is not fermented by your body’s gut bacteria.

You can actually find soluble fiber in countless fruits and veggies, whole grains, beans, avocado, and more. Some great sources of insoluble fiber include fruits eaten with their skin, nuts, seeds, brown rice, celery, wheat bran, and more. 

That’s why it’s no coincidence that diets that include those foods help you lose weight and prevent further weight gain. 

What does all of this mean for you?

It means that, if you’re looking for an easy way to kickstart your weight loss, you can start adding fiber to your daily diet! This will help keep you satisfied and full between your meals, as well as support a healthy gut microbiome, turning it into one of the most powerful weight-loss tools at your disposal. 

Fiber is perhaps one of the healthiest nutrients you can put in your body, directly linked to a lower risk of Type 2 diabetes, heart disease, insulin resistance (all of which can massively affect your weight.)

Hey Angels and Alphas,

We all know that creating a caloric deficit is as simple as making a few dietary changes, but we all also know that exercise goes a long way toward helping you achieve that deficit. 

In fact, exercise could serve as a way to amplify your results – in one study, obese and overweight women who followed both an exercise program and a diet for up to one year lost significantly more weight than women who followed a diet-only program. (10.8 percent vs 8.5 percent.)

If you’re someone trying to lose weight and you plan on adding exercise to your routine, you might want to consider starting with the easiest option – brisk walking.

One study done over the course of a decade and a half, published back in 2009, concluded that walking was directly linked to fat loss and less weight gain over time. In other words, walking regularly could not only help you lose weight, but it could help you maintain it over the long term.

Walking was found to be a potent cardio exercise, lowering levels of organ fat and abdominal fat, which both play a key role in the development of chronic diseases such as high blood pressure, obesity, and diabetes. Even though you may not be seeing a change on the scale, walking will be an effective fat-burner for those of you who are used to following a diet-only plan.  

But not only is walking a great way to get rid of stubborn fat reserves, but it’s also great if you’re trying to improve your cardiorespiratory fitness. Cardiorespiratory fitness is vital for your health and longevity, so much so that some physicians in the U.S. measure it in routine check-ups as a prime health sign. Low cardiorespiratory fitness is associated with a higher risk of death from any cause. Lucky for you, walking will help you make the necessary steps toward preventing that. No pun intended. 

So how can we implement brisk walking into our routine and reap the weight-loss advantages?

Well, walking is a pretty straightforward activity, however, turning it into a consistent habit and even a planned routine can be somewhat difficult. That being said, walking is still the fundamental form of movement for a human being. It can be done in any environment with pretty much no equipment. 

Walking, regardless of your pace, will offer a vast array of benefits. But walking at a brisk pace could potentially lead to the highest amount of weight loss results. 

Consider the following estimates:

A person who weighs 155 pounds who walks for up to half an hour a day (at a pace of about 3.5 mph) will burn roughly 150 calories. 

If that pace is bumped up to 4 mph, the person will burn roughly 170 calories in the same amount of time.

But what actually qualifies as brisk walking?

According to the CDC, brisk walking is walking at a pace of at least 2.5mph. This falls under the category of exercise with moderate intensity.

However, how intense this feels to you will be entirely subjective and determined by your current fitness, height, weight, terrain, etc. 

One helpful tip here is to gauge your intensity on a scale of 1 to 10. Imagine 1 was sitting, while 10 amounts to the highest level of effort possible. Brisk walking should be somewhere in the middle. 

If you’re not sure where to start, you can try the following recommendations by the CDC: 

Focus on getting at least 2 and ½ hours of brisk walking every week. If you want to reap even greater health benefits such as the reduced risk of a plethora of chronic conditions, your aim should be about 5 hours a week.  

Still, if you’re trying to lose weight, you have to pair your new walking routine with a healthy diet. While exercise can help you create a caloric deficit through the calories you burn, your diet will still be the critical determining factor in whether or not you reach a deficit or a surplus. 

The key for fat loss is determining how much energy you’re expending with each of your training sessions and finding out how many calories you’re consuming through your diet. 

If you’re either new to exercising altogether or you’re suffering from a chronic condition, experts recommend that you seek help from a professional.

Hey Angels and Alphas,

Hot-weather walking or running, whether you do it for weight loss or not, can feel absolutely terrible… and pretty much impossible to dress for. All the sweat, the sunburn, the chafing, all of that doesn’t make up for the fact that our bodies are great at thermoregulation (for the most part.) 

Researchers have long known that the more aerobically fit you are, the better your body is at handing hot temperatures. But what about those first few days or weeks when the hot weather is just setting in, or those days on which exercising feels like you’re in a sauna?

That’s when your wardrobe and ability to prepare will play a major role in how comfortable and efficient you’ll actually be during exercise. 

Today, we’re here to talk about a few tips from the experts on how you can strategically pick out your clothes and accessories so you can stay safe and comfortable while you’re training during the hottest months of the year. 

Let’s get started.

First, you must learn to understand “real feel” temperatures. 

Contrary to popular belief, not all heat is created equal. Levels of humidity can make the effects of heat better or worse by dampening the rate at which sweat evaporates from your body. 

Sweat isn’t just an annoyance that happens when you’re getting too hot. It’s the body’s mechanism for cooling itself down, and this effect can only happen as sweat begins to evaporate. When the humidity is high, sweat tends to stick around. 

Not only that, but the more you have to work to cool your body off, the hotter you’re going to feel. If you’re riding a bike, you won’t feel nearly as hot as you will when you’re running. This is because of the air flow helping sweat evaporate off your body. 

To get you started on preparing and dressing for the hot weather, here are a few major pointers you can use for your prep:

#1 SHADE YOUR FACE

The sooner you invest in some breathable, sweatproof caps, the better. Aim for one that provides UV protection, keeps the sun off your face and scalp, and helps you keep the sweat out of your eyes. 

You may prefer to wear a headband or buff so you can keep your hair off your face, or you might choose to wear no cap at all if you have short hair. But if you do that, just realize that you’ll be getting a lot of sun exposure on your scalp.

#2 TOPPING IT OFF

If the weather is hot, make sure any skin exposed to the sun has sunscreen covering it. Perhaps the easiest way to avoid sunburn is to simply cover up as much of your skin as possible while you still allow your skin to breathe so it can cool itself down. 

Countless athletic brands are making clothes that are ultra-lightweight that also provide UV protection while consuming moisture and keeping you chill. There really isn’t a fabric that works as well for wicking sweat as much as just having bare skin. But covering your skin for protection from the sun’s radiation is absolutely vital, especially if you’re training. 

Using clothing is one of the best ways to protect your skin from the sun. But make sure what you’re wearing is actually bringing you UV protection. 

Plain white T-shirts are only rated at around SPF 7, which is minimal. Some athletic clothing provides up to SPF 50, and if you’re going out for a long run or walk, you might want to bring those along. This will save you from the need to reapply sunscreen every couple of hours. 

#3 CHECK YOUR FABRICS

When it comes to clothing, opt for light and minimal. Put on a lot of sunscreen, and then let the air hit your skin as much as possible so you can speed up your natural cooling process. When it comes to your choice of fabrics, the lighter the better! While loose fits might feel great initially, most people prefer tighter fits, and when fabrics start to soak, they sort of wear you down.  If you’re not working extra hard, wear loose clothing that provides you with enough air flow. If you’re going to be training hard, once the loose clothing gets wet, it’s much more prone to chafing. 

Shorts and tank tops that usually feel fantastic in 60-degree weather won’t do much for you in the 90-degree heat. Look for fabrics that boast moisture-wicking properties. And don’t forget to skip that cotton T-shirt (which will just end up soaked up and suffocating you in a matter of a few minutes.)

Hey Angels and Alphas,

With summer officially here, your gas tank full, your playlist loaded, and your bags packed, all that’s left is finding the right nutrition for your summer adventures. 

Good road trip snacks can not only keep you fueled and alert as you’re making your way across cities, but they’ll also keep you full of energy while other poor dieting decisions can actually have you feeling sluggish and not even enjoying your trip.

While there’s nothing wrong with eating what you like, part of the fun of road trips involves actually stopping at a random bakery on the side of the road and then getting nostalgic with your favorite childhood snacks. 

But road trips shouldn’t involve stressing over your favorite food choices. It’s possible to make smart choices on the road, choices that will keep you progressing toward your fitness goals while you’re still enjoying all the little snacks you want to enjoy.

Today, we’re here to talk about 7 snacks approved by dietitians, most of which you can make at home and keep with you until the time is right.

#1 DIY TRAIL MIX

Trail mix with nuts, seeds, and even a small amount of dried fruit, can become one of your easiest go-to snacks full of protein and filling fiber. Another variation of this could be the classical “ants on a log” snack made up of celery sticks, raising, and peanut butter. All of these are crunchy, fiber-rich options that bring together healthy fat and much-needed protein.  

#2 PEANUT BUTTER SANDWICHES

When you’re trying to make snacks for the road, the key is in keeping it simple. If you layer a slice of whole-grain bread with some peanut butter and put it in a baggie so you can bring it with you, both children and adults have something to enjoy that’s both filling, delicious, and healthy. If there’s a nut allergy running in your family, you can try sun butter (which is made up of sunflower seeds.)

#3 GRAPES AND WALNUTS

Walnuts are pretty much becoming an ideal snack since recent research has suggested they have brain-protecting nutrients that enhance your concentration and improve your processing speed. 

You can pretty much eat them straight out of the bag or pair them with a more portable fruit such as grapes or bananas. Grapes also tend to have a high water content, which is all the more important when you’re trying to stay hydrated on the road. Not to mention, both of these foods help you fight fatigue – something you definitely want when you’re trying to stay energized on your trips.  

#4 STRAWBERRY-POPCORN TRAIL MIX

Dietitians have long talked about the benefits of making a quick trail mix of popcorn (with walnuts) and freeze-dried strawberries for a sweet, energy-boosting, nutritious snack. Popcorn includes carbs and fiber, walnuts contain extra fiber and flavor, and any delicious fruit you add will only add to the potency of this snack and provide you with healthy antioxidants and natural sugars that will give you energy without the blood sugar crashes.

#5 YOGURT PARFAIT

Countless convenience stores, coffee shops, and even gas stations, are now starting to offer pre-made yogurt parfaits that include nuts, fruits, granola, and more. These are all excellent options for those of you who are looking for quick, grab-and-go snacks while you’re on the road. Not to mention, they’re all sweet treats that contain protein and fiber – it’s a win-win!

#6 PROTEIN BARS

Protein bars, when they’re nut-based or contain a high amount of nuts, are typically a great all-in-one snack. They contain protein, carbs, and healthy fats, and this trio will help you get fuller much faster… and stay full for much longer. 

#7 JERKY AND CHEESE

Jerky and cheese (dehydrated) can easily become your best friend on any road trip you’re going on. If you have the time to prepare shelf-stable snacks for your road trips, jerky and dehydrated cheese are the way to go. Some great non-perishable snacks are your typical fruit and raw veggies and crackers, but it’s often difficult to get non-perishable protein options. These two snacks fix that – they’re great road trip options for those of you needing some extra protein (turkey, beef, etc.) 

They’re also shelf-stable and they taste delicious (if you’re into them.) Still, there aren’t really a lot of dehydrated cheeses out there, and sometimes dehydrated cheese is labeled as “cheese crisps.” Either way, if you can find a bag that contains at least 7-8 grams of protein per 100 grams, you have yourself one of the best, nutritious, delicious, long shelf-life having snacks for your road trips.