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I like to think of my health as a puzzle- but the pieces are constantly changing. What worked really well in my 20’s likely won’t give the same effect in my 30’s. Weight management is not as simple as “diet and exercise”. I have to take into account my sleep, stress levels, hormone fluctuations, genetics, nutrition, and movement.
–Sleep: Sleep is the foundation of our health, if sleep is poor- the ripple effects can be difficulty to reverse. I aim for 7 hours of sleep nightly and limit caffeine to no more than 100grams/day and no caffeine after 1pm. Studies show that the two best things to improve sleep are: exercise and therapy. Exercise will get the body ready for rest and therapy will help process scattered thoughts. My sleep took a nose-dive during the pandemic which has led to utilizing supplements to support sleep.
–Stress reduction: During high stress times, the body will essentially stop the ability to burn fat and use nutrition as energy and will instead store calories as stubborn belly fat. I’ve had several seasons of needing a serious re-set after high stress times. Sometimes we have to slow down before we can speed up. I’m often reminded of the importance of giving the body grace when true rest is needed.
–Hormone support: Metabolic health changes as we age and peptides can be an effective way to lose weight and decrease the risk of insulin resistance. I’ve prescribed GLP injections for over a decade and I’ve seen the pro’s and con’s of injections. I like to think of peptides as a tool- it’s not a necessity but I’ve found it to be a great add-on!
- My Go-to Nature Derived Bioactive Peptides
- Top Recommendation if taking a GLP injection to support muscle health
–Genetics: Let’s face it- we can’t change our genetics BUT we can pay attention to the health of the generations above us and make changes to decrease our risk of following in the same path. Genetics loads the gun, but our environment and choices ultimately pulls the trigger of illness- this should give us hope that we have a big impact on the trajectory of our health!
–Nutrition: This is one of my most favorite ways to help people revolutionize their health! I aim for 20 grams of protein per meal, 30 grams of fiber per day, and limiting carbohydrates to whole foods (think potatoes, rice, oats, and grains). My goal is to fill half of my plate with vegetables, 1/4th of the plate with my protein, and 1/4th of the plate with my carb. Be sure to check out the book “Glucose Revolution” linked up for specific “food hacks” to support metabolic health. As a family, we love Thrive for on-the-go/school snacks!
–Movement: Here’s the thing- you have find out what type of movement your body enjoys. If you HATE walking- don’t walk! If you love dancing around like you’re 12 again- go for it! Routine movement throughout the day is best BUT if you have to pack your activity into the morning or evening, go for it. My current goal is 150 minutes of exercise per week including 2-3 days of strength training. As women, it is VITAL that we strength train to support strong, health muscles and bones! YouTube is one of my favorite resources because it’s free. I gave my monthly donation to Planet Fitness for far too long. If you have a gym membership that you’re not using- take back your donation and commit to exercising at home or find a friend who will meet you at the park for walks. Life is better spent together!
Clean Living by Lauren 