I'm Ness.

Instagram: nesslex.On the road to becoming a surgeon. Fitness & eating healthy. Have lost +170 lbs through exercise & diet. Fighting PCOS. Here's my story....

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Beginner’s booty building guide (at home exercises).

I’ve been heavy lifting for about 3 years now. My body has gone through some transformation over the years. I know some of us find it more convenient to workout at home for one reason or another. Thus, I have provided a few at home exercises for a beginner :). 

Please do note...

To REALLY build your booty, HEAVY weight do need to be implemented in a regime.

Also...

***The illusion of a big booty comes from working out multiple muscle groups, not just your butt. Your back and waist have to be trained additionally to give that hourly glass figure every woman desires. 

Glute bridges

3 sets of 12 repetitions with 45 second rest between each set. Add weight for a more advanced modification. 

Glute kickbacks

3 sets of 12 repetitions each leg (12 right leg, followed by 12 on the left leg) with 1 minute rest between each set. 

Bulgarian split squats

3 sets of 12 repeitions (each leg) with 1 minute rest between each set. If this is too difficult or uncomfortable, you can modify it with front step lunges instead.

Back squats

4 sets of 10 repetitions with 1 minute rest between each set.

Curtsy Lunge

3 sets of curtsying 10 times on each leg with one minute rest between each set. 

Sumo Squat

4 sets of 10 repetitions with 1 minute rest between each set.

I will also be providing a link below with further at home leg exercises with tutorials/videos :).

http://www.cosmopolitan.com/health-fitness/advice/a28978/9-butt-moves-that-beat-squats/

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9 Natural Ways to Balance Your Hormones

Signs & Symptoms of Hormonal Imbalances

Some of the most common signs and symptoms of hormone imbalances include:

Infertility and irregular periods

Weigh gain or loss (unintentional)

Depression and anxiety

Insomnia

Low libido

Changes in appetite

Digestive issues

Hair loss/hair thinning

Symptoms of hormonal imbalances can range drastically depending on what type of disorder or illness they cause. Some specific problems associated with some of the most common hormonal imbalances include:

Estrogen dominance: changes in sleep patterns, changes in weight and appetite, higher perceived stress, slowed metabolism

Polycystic Ovarian Syndrome (PCOS): infetility, weight gain, higher risk for diabetes, acne and abonormal hair growth

Low estrogen: low sex drive, reproductive problems, menstrual irregularity, changes in mood.

Hypothyroidism: slowed metabolism, weight gain, fatigue, anxiety, irritability, digestive issues, irregular periods.

 Low testosterone: erectile dysfunction, muscle loss, weight gain, fatigue, mood-related problems.

Hyperthyroidism & Grave’s Disease: anxiety, thinning hair, weight loss, IBS, trouble sleeping, irregular heartbeats.

Diabetes: weight gain, nerve damage (neuropathy), higher risk for vision loss, fatigue, trouble breathing, dry mouth, skin problems.

Adrenal fatigue: fatigue, muscle aches and pains, anxiety and depression, trouble sleeping, brain fog, reproductive problems

10 Ways to Balance Hormones Naturally

1. Eat Healthy Fats (Including Coconut Oil and Avocados)

Eating a variety of foods high in short, medium and long-chain fatty acids is key to keeping your hormones in check. Your body needs various types of fats to create hormones, including saturated fat and cholesterol. Not only are these essential fats fundamental building blocks for hormone production, but they keep inflammation levels low, boost your metabolism and promote weight loss.

2. Supplement with Adaptogen Herbs 

Adaptogen herbs are a unique class of healing plants that promote hormone balance and protection the body from a wide variety of diseases, including those caused by excess stress. In addition to boosting immune function and combating stress, research shows that various adapotogens can:

Improve thyroid function

lower cholesterol naturally

reduce anxiety and depression

reduce brain cell degeneration

stabilize blood sugar and insulin levels

support adrenal gland functions

3. Balance Your Intake of Omega-3 to Omega-6 Fats

Be sure to steer clear from oils high in omega-6 fats (safflower, sunflower, corn, cottonseed, canola, soybean and peanut), and load up on rich sources of natural omega-3s instead (wild fish, flaxseed, chia seeds, walnuts and grass-fed animal products). I want to also mention, there is a type of omega-6 fat you want to try and get in your diet called GLA. GLA (gamma-linoleic acid) can be taken in supplement form by using evening primrose oil or borage oil, and it’s also found in hemp seeds. Studies show supplementing with GLA can support healthy progesterone levels.

4. Improve Gut Health & Heal Leaky Gut Syndrome

Leaky gut is a condition that not only affects your digestive tract, but also causes hormone issues. Gut problems have been found to trigger autoimmune reactions, including arthritis and thyroid disorders. (9) Wwhat exactly is leaky gut syndrome?

When undigested food particles, like gluten for example, leak through your gut into your bloodstream, it causes disease-causing inflammation that impacts the entire body — especially glands like the thyroid which is very susceptible to heightened inflammation. Most people with leaky gut have an a deficiency of probiotics in their guts. Probiotics are healthy bacteria that can actually improve your production and regulation of key hormones like insulin, ghrelin and leptin.

The top foods and supplements that support healing leaky gut include: bone broth, kefir, fermented vegetables, and high-fiber foods like vegetables and sprouted seeds. In addition, supplements like digestive enzymes and probiotics can aid in repairing your gut lining, which in turn can balance your hormones.

5. Eliminate Toxic Kitchen, Beauty and Body Care Products

Another way to eliminate toxins in your body is to avoid conventional body care products that are made with potentially-harmful chemicals including DEA, parabens, propylene glycol and sodium lauryl sulfate. A better alternative is to use natural products made with ingredients like essential oils, coconut oil, shea butter and castor oil. Another thing to consider is your use of plastic bottles, aluminum cans and containers..

6. Exercise (Especially Interval Training)

Exercise in general is great for balancing hormones because it reduces inflammation, can help you maintain a healthy weight, lowers stress, helps regulate your appetite, and aids in getting better sleep. Additionally, exercise can also enhance your immune system, allow your cells to take up more glucose (which lowers insulin), protect you from depression, and keep you more alert without the need for caffeine.

7. Reduce Stress & Get More Sleep

Lack of sleep disturbing your natural circadian rhythm can be one of the worst habits contributing to a hormone imbalance. How so? Hormones work on a schedule. For example, cortisol, the primary “stress hormone”, is regulated at midnight. Therefore, people who go to bed late never truly get a break from their sympathetic flight/fight stress response. Sleep helps keep stress hormones balanced, builds energy and allows the body to recover properly. Excessive stress and poor sleep are linked with higher levels of morning cortisol, decreased immunity, trouble with work performance, and a higher susceptibility to anxiety, weight gain and depression.

8. Watch Your Caffeine Intake

Caffeine in moderate amounts might be okay for some people, but drinking too much caffeine is almost as bad as not getting enough sleep. Caffeine, which can stay in your system for up to six hours, is a chemical that affects the central nervous system (CNS) and raises your heart rate, increases alertness, and changes the way your brain produces hormones. If you need a little boost during the day, try not to drink more than one or two cups per day. On a previous Instragram post, I have spoken about the benefits of Oolong tea, especially with those diagnosed with diabetes and PCOS.

9. Back Off Birth Control Pills

In simplest terms, “the pill” is a type of hormone therapy that raises estrogen levels to such dangerous levels that it can cause many complications. When I was first diagnosed with PCOS at 10, I was advised to take Birth Control by my PCP. My mom felt uncomfortable with the idea. As I grew up I began learning the harmful consequences of being on “the pill”, and more importantly, how it can actually worsen PCOS at times.  Studies show that the risks of taking them, especially long-term, can include:

Breakthrough bleeding between cycles

increased risk of breast cancer

increased risk of uterine bleeding blood clotting, heart attack and stroke

migraines

increased blood pressure

weight gain

back pains

mood changes

nausea

benign liver tumors

breast tenderness

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Home workout #1

Warm-Up

(Perform each for 45 seconds each, then repeat 3x).

Jog-in place

Jumping jacks

Heismans - This exercise is kind of like a wide jog-in-place, bringing your knees up to your chest as you go.

1-2-3 heismans – Take 3 steps to the right and bring knee up to chest. Repeat with left.

Buttkicks – jog in place but make (or try to) your heels touch your butt

High knees – jog in place but raise your knees as high as you can (aim for hip region)

Actual workout: Do each for 60 seconds each.

Actual workout 

(Perform each for 60 seconds).

Suicide drills – running a few steps from right to left, when you stop     at each side, turn inward as you squat down and touch the floor.

Switchkicks – hopping from left foot to right foot, kicking the     opposite leg into the air every time. Don’t throw your legs into the air,     but rather use your core to lift them.

Wide football sprints – with feet in a wide stance, sprint in place. Still   sprinting, turn to the right, then front, left and front again. Still     sprinting, shuffle to the right, then left, then back. Drop to the floor     and set for a sprint, then get up and sprint in place.

Power jumps – start from a squat position and perform a vertical     jump. Use your core to bring your knees up to hip-height while you jump   and bring your hands down to meet your knees.

Basketball drills – start bent down with your hands to the floor. In a powerful jumping motion, make as if you were shooting a basketball. Drop back to the floor and repeat.

Pedal/Power lunges - sprint in place, and then do four lunges, and repeat.

Stance jacks – similar to a jumping jack but hands go down instead     of up. Hand should be at your sides when feet are together and when feet open up you are going into a squat position, alternating between touching the ground with your left and right hands, twisting your body as you go.

Pedal – sprint in place for a bit and then drop to a lunge, hop up into a lunge on the other side, then get back up and sprint in place again. Repeat.

Hooks and jump rope – start by punching the air with right arm, then mock jump rope, switch sides and repeat.

Power squats – Power squats resemble standard squats except that instead of easing in out of squat position you are jumping in and out of squat position

Power jacks – like a normal jumping jack but when you spread your     legs and bring your arms down you should be lowering your body into squat position.

Level 2 drills – from upright position, drop to the ground and jump     back to plank position, do 8 push-ups followed by floor sprints, jump legs     back up to your hands and stand upright, repeat.

Frog jumps – squat down touching the floor and then jump backward,   squat down touching the floor and then jump forward, repeat.

Power knees – same as fit test, balancing on one leg, knee slightly     bent, bring the opposite knee up to meet your hands at waist level. Repeat     on the other side.

Mountain climbers – jogging in place with high knees, but reaching into the air so it looks like you are speed climbing a mountain.

Ski down – hopping from left to right while keeping your feet and knees together, squat down as you land and swing your arms as if you were using ski poles.

Scissor runs – these are the worst! hopping up and down as you     alternate your feet forward and backward, i.e. jump and land with left     foot forward and right foot back, jump and land right foot forward left     foot back, repeat. Make sure you are swinging your hand in tandem with your legs and that heels and toes are touching the floor both at front and back.

Hip flexor burners – from an upright position, bring your fists up near   your face and your elbows in. Bring your left knee up so that your thigh   is parallel to the floor, return it to the ground and tap your toe to the     floor. Repeat a number of times and then hold your knee at the top and pulse. Repeat that motion a number of times and then hold your knee at the top and extend your foot. Switch legs and repeat.

Suicide jumps – start upright, drop to the floor and jump back to     plank position. Jump feet forward toward hands then jump into the air     landing in upright position. Repeat.

Oblique knee lifts – from an upright position in a wide stance, bring your left arm up over your head on the side. Lift your left knee up to the side as high as you can to try to meet your elbow. Repeat a number of times and switch sides.

Push-up     jacks – like regular push-ups but hop your feet off the     ground and separate your legs every time you make the downward motion.

Power through y’all!

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Hirsutism (excess hair growth)

Hirsutism is a condition of unwated, male-pattern hair grown in woman. Hirsutism can be caused by PCOS, Cushing’s syndrome, congenital adrenal hyperplasia, tumors and medications.

IT’S ALL ABOUT OUR HORMONES.

One of the primary issues with PCOS is that our insulin producing cells seem to be over responsive and create too much insulin, causing hyperinsulinemia. This increase in insulin causes our ovaries to produce too much testosterone, the culprit. Excess androgens (testosterone and other male hormones) cause ovarian cysts, acne and male pattern hair growth (including thinning hair).

Losing 20% of your weight doesn’t necessarily stop excess hair growth, but it does significantly decrease androgen levels (everyyyy woman has a little bit of testosterone, it’s normal). Once a hair follicle is “turned on”, it can’t be “turned off” again despite hormone regulation or weight loss (although, it will prevent new hair from growing). However, I will say that thinning hair can be alleviated through weight loss significantly (I will be making a post of my hair regimen).

There are several ways to medically manage hirsutism: androgen receptor blockers, androgen suppressing drugs and 5 alpha-reductase inhibitors.

Personally, this was one of the toughest symptoms of PCOS I had to deal with....possibly more than just than the weight gain, itself. It was emotionally distressing and I would constantly feel self-conscious; It would just make me feel very unfeminine. I would actually remove unwanted hair TWICE a day! It was insane! It wasn’t until last year when I finally decided to get laser hair removal. I did about 8-10 treatments (treatments vary depending on how thick the hair follicle became) in about 6 months. However, I want to note...

It is very crucial to regulate androgen levels by losing weight prior to laser hair removal. Why? If the internal problem isn’t fixed, hair will keep growing. 

Nobody wants to lose their money.

I’ve been off treatment for a few months now & feel extremely elated and free! :). No more hairy problems. 

Word of caution: Please do your research on where you go to get laser hair removal. I personally went with my PCP since he has laser hair removal within his practice. 

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Prevent & Control Cravings.

Avoid triggers.

The body will naturally crave what it absorbs. Serotonin, a “feel-good” neurotransmitter in the brain, is thought to have strong influence on appetite. Thus, eating carbohydrates and sugars increases the release of serotonin. However, this can be combated by weakening old cravings and strengthening new ones. If you start to implement healthier foods into your diet, your brain will naturally learn to crave those. The first few days are always the hardest, but just stick  through it :).

Destroy temptation.

I love chocolate, cake, ice cream & cookies a lot more than most individuals. Personally, I ask myself if this is something I “need” or if this is something I just “want”. Lol. Temptations are always built upon desires, never physiological needs. Also, try to remind yourself of how far you’ve come! :)

Hydrate.

By drinking two glasses of water and eating an ounce of nuts, you can extinguish your cravings and dampen your appetite within 20 minutes by changing your body chemistry.

Reach for a healthier alternative.

I always make sure I have fruit of some kind sliced in Tupperware. Leaving it prepared can prevent you from choosing something else. It’s prudent to leave it within eye-level too that way, you can remind yourself of your lifestyle goals. (I do want to note though, that if you are watching carbs, do not indulge on fruit either. Lol. If you can substitute this with steamed vegetables with a little bit of string cheese, this is much better!). 

Dark chocolate.

I tend to keep a little bag of Dove dark chocolate (with blueberries) in the fridge. The caffeine it contains won’t necessarily satisfy cravings, but it can save you the calories by quenching your appetite.

Wait it out.

Usually, cravings last only ten minutes. Distract yourself in the meantime. 

Indulge yourself….within limits.

Once in a while, it’s “okay” to have that pizza slice, but always keep it in moderation. If you do decide to indulge a bit more, remember to keep in mind that the “extra” calories being consumed will play an effect at the gym. In other words, if I eat a cookie that is 250 calories, that is tantamount to running for an “X” period of time.

Most importantly, learn to relaxxxxxx! :)

Cravings are built upon stress which causes cravings!

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Bloated? Shed 5lbs in just 2 days.

1. Drink lots of water

I know. It sounds counterintive; however, the more water you drink, the less water weight you’ll carry around since your kidneys will be able to release it.

When you don't drink enough water your body will hold on to every single little drop of water to maintain a hydrated state

If you drink plenty of water, your body will have no problem getting rid of any excess water and

Water intake calculator: http://www.camelbak.com/HydrationCalculator

2. Do not consume over 1500mg a day of sodium

Consuming too much salt forces your  body to hold onto water to process the extra salt. You can get rid of this by either sweating it out or flushing out the excess sodium with water.

3. Limit carbs

You can lose 3-5 lbs. in 2 days by eating less carbs because…

Each pound of carbs stored in your body has about 3-5 pounds of     water packed into it

If you don't eat too many carbs for the next two days and let the     carbs stored in your body burn up for energy - the 3-5 lbs of water that     was packed in it will vanish as well.

For people looking to lose weight, I recommend a 50% protein, 30% carbs, 20% fat macronutrient diet. I do not count calories. In retrospect, calories are useless if you really don’t know how to look at nutritional value. Here is a link that explains it…

http://www.popsugar.com/fitness/acMacros-Weight-Loss-41078725

4. Take supplements

I always recommend a multivitamin; however, not getting enough calcium, Vitamin B complex and iron will make your body retain water.

5. Natural diuretic 

A natural diuretic that I would recommend is dandelion root tea. You can purchase this at your local grocery store. Dandelion root helps detoxify, relieve constipation, sooth an upset stomach and help shed water weight.

6. Move it. First thing in the morning.

When the alarm goes off, your first instinct may not be to work those abs. Yet five minutes of high intensity core work upon waking up will trim inches from your waist since it will speed up your metabolism for the rest of the day.  

7. Split meals with yourself.

When it's time to eat, most of us pack more calories into a meal than we need. Divide portions that can consumed every three hours during the day. This way, you'll give your body the fuel it needs for optimal energy, without extra that can be stored as fat.

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Exercise for beginners...

Example of exercise schedule:

5-10 minutes of stretching/warming up

40-45 minutes of cardio

10-15 minutes of weight resistance

5-10 minutes of core exercises

Spend 60% of your time on cardio with 40% on other stuff. If you’re barely beginning a routine, I recommend being at the gym for an hour to 1.5 hours. Howeverrrrrr, do know that allotted time will be different for everyone :). 

Try to exercise at least 4x a week. Always carry one rest day per week though.

Not a runner?: If you don’t like running, that’s fine. I don’t either. Try a cardio class, swimming, or a different machine (elliptical, stairs, etc.).

Do not fear weights. While lifting weights won't necessarily burn fat, it will build muscle. The more muscle you have, the more calories your body burns after you leave the gym.

Exhaust whatever muscle you're working. You know that burning feeling you get after doing squats ad lunges? This means your anaerobic threshold has been reached and you’ve worked as hard as you possibly can so you’ve burned more calories out of it.

You are there for YOU. 

I know many people who fear going to the gym. Do not be. There’s a bro code at the gym regarding this. EVERYONEEEE starts off somewhere. Those buff guys? Yeah, trust me, they weren’t always buff. That skinny girl? She wasn’t always skinny. Everyone has a story. More importantly, YOU ARE THERE FOR YOU. No one else. If I see an timid overweight person, I actually approach them and lift up my shirt to reassure him/her to keep doing what they are doing. 

It’s YOUR JOURNEY. No one can take that from you. 

Do not waste time. Bathroom breaks, being on the phone, chatting, or other excuses just gives your heart rate the opportunity to return back to normal. These little minutes can add up, DO NOT let this happen. 

Always stretch & warm up!

Engage your core during every exercise. Most exercises involve your core to some extent; however, if you remember to squeeze it, it’s more beneficial. I always finish up with at least 10 minutes of core exercises.(I will be posting different ideas for core workout and what I do to keep a flat stomach in a later post). 

Do a HIIT workout once or twice a week. A HIIT (high intensivty interval training) session can boost your resting metabolic rate. I actually prefer doing these over basic cardio machines since they’re more “entertaining” and I can burn a lot more calories in a shorter amount of time.(I will be posting my HIIT routine in a different post).

Do not stick to the same routine. Switch it up. Your body will get used to it and thus, your results will lessen and you’ll hit a plateau.  (I will be posting the importance of this in a different post).

Do not let the scale control your life. While you might think you want to lose “weight”, you actually want to lose fat. Since fat weighs less than muscle, it is entirely possible to slim down without losing actual pounds. Do not get discouraged from sticking to your fitness routine. Sometimes, it can take 3 weeks to see results. Do not give up. If you’re jeans are fitting better, you’re already on the right track :).

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Loose skin after weight loss.

I didn’t have gastric bypass, a lap-band, sleeve or a duodenal. My results are all natural through diet and exercise.  

The slower the results are, the less susceptible an individual is to lose skin.  When you lose fat quickly, your skin doesn’t necessarily shrink at the same rate as your fat cells.

The amount of lose skin an individual will have depends on several factors: water intake, age, skin care, exercise, how long a person has been overweight and how much an individual has to lose. For the average person looking to lose 50 or even 100 lbs (mind you, I’m thinking of skin elasticity under the age of 35), there shouldn’t be much of a concern for loose skin, IMO. With proper care, it can all be avoided (high water intake, moisturizing, and weight lifting are a MUST). However, if an individual does have more to lose, do be prepared for potential alternative routes.

BE REALISTIC, BUT DO NOT LOSE HOPE. 

I’ve ran into individuals who are so concerned/worried about loose skin that they don’t even want to attempt to lose weight. This is the absolute wrong approach to take. Would you worry about a potential car crash when buying a car? NO! You’re excited to buy a new car. THAT’S IT. 

Do not worry about an ocean when there is still a puddle to be crossed.

Take it one day at a time. Set goals. Lift. 

Building muscle is the solution to these woes because it literally fills in the looseness in the skin, creating a visibly tighter, healthier look.

Do I have loose skin (still)? Yes. Do I have stretchmarks? Absolutely. I LOST A HUMAN BEING!

These are my badges.

I cannot put it into words how happy I am with my body despite it’s “flaws”. Until an individual takes this journey, I don’t think they can even fathom how great someone can feel at the top of the mountain. It’s been a beautiful path of self-discovery.

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Staying motivated.

During my first weigh in, I lost 13 lbs and just knowing that I accomplished it by just staying consistent is all I needed to keep me motivated to lose an additional 160 lbs.

You need to remember this takes time and a lot of patience. 

Here are a few things I suggest

Measure yourself in every way possible. The scale is JUST a number. Weight fluctuates through out the day either by being bloated, water intake, being on your period and the time of the day. I go up and down 5-7 lbs in one day. Thus, don’t fret if you suddenly gain a few lbs back. Learn to rely more on body fat percentage, measurements and how your clothes feel.

Don’t compare yourself to others. Everyone is different. Trust the process. 

Take progress pics!! These are HUGE for me. Probably the main thing that keeps me going. Since we see ourselves everyday, we might not even notice a difference when it's actually happening. 

Set small goals and reward yourself when you accomplish them :).

I buy smaller clothes in advance to have set as a "goal" of something I'd like to fit into someday . 

Make it fun. If you don't like running, then don't! Find sports or activities that YOU enjoy doing, then vary the routine to keep you intrigued. I find that this is usually why people stop since they get "bored". (My routine includes a lot of variety and I'll be uploading that in a later post ). 

Download an app or write down your goals. Seeing the benefits of regular exercise may help you stay motivated. 

Get a buddy! You're not in this alone. Both of you can help motivate one another and keep each other in check. 

[drnerdyfit-blog]

Homemade Protein Bars :)

Recipe:

In one bowl....

2 cups of oats, 

2 scoops of whatever protein flavor of your choice

cinnamon

dash of salt

In a separate bowl...

1/4 cup of blue agave syrup

1/4 cup of organic peanut butter

1/2 cup of almond milk 

1 tsp vanilla extract

Pour second bowl into first bowl & mix. Add a bit of dark chocolate chips or chopped nuts for added flavor. Bake at 350 for 15 min. **If you’d like more nuts or chocolate chips,you can add more here and stick back in over for 1 minute.**

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Eating healthy.

I make green juices about 2-3x a week that primarily consist of spinach. I will mix that with some combination of mangoes, pineapple, apples, strawberries, kale and chia seeds. If I’m feeling really bloated, I will add aloe vera concentrate since it’s great for the digestive system and those who have Irritable Bowel Syndrome. Otherwise, my breakfast will consist of PLAIN oatmeal which is sometimes mixed with organic peanut butter or almond spread to give it a flavor.

Lunch and dinner typically consists of some sort of protein (salmon, tuna or chicken breast...you could also add pinto or kidney beans here too), carbs (typically organic brown rice), and veggies (However, right now, I’m limiting carb intake so I haven’t been eating ANY rice in about a month. Lol. More details on this in a later post). 

To make this easier, you want to have 1-2 palms of a size of your protein, about a fist size of veggies and approximately the size of 1 thumb of healthy fat. I mix lemon in tuna to give it a flavor even though I hate it. Lol. Although, tuna is a better source of protein, I would suggest not consuming over 4-6 oz. (about a can) per week. For most seafood, I believe the limit is about 200g/week. With chicken, I try to be as creative as I can be with different seasonings. Sometimes, I’ll do chicken wraps with spinach tortillas that consist of a lot of veggies or a salad (limited to no dressing on both).

Why am I big on protein? Regardless whether you have PCOS or not, it is highly important to follow a high protein - low carb diet (high fiber too!). Typically, to see weight loss results, you want to limit carb intake. There are several “carb intake calculators” online to help you figure out what your daily needs should be. However, if you have other goals in mind (i.e. gaining muscle, losing fat, maintenance, etc.) these numbers can fluctuate. However, if you suffer from fatigue, I would recommend including more fiber and organic foods in your diet. “Feeling tired” means that your body has a low metabolism which means food and fat are broken down at a much slower rate (which makes losing weight superrrrr frustrating!). The healthier you eat, the higher the metabolism you have. 

Snacks may include almonds, meal/protein bars, fage yogurt (this is ACTUAL yogurt)....but if you get real creative, you can make your own protein ice cream (details on this at a later post).

If there is diabetes in your family, I recommend staying away from dairy products since it can cause bloating. If I’m not mistaken, “technically” almost all adults (in America....since this doesn’t happen in Asian and some European countries) are lactose intolerant without knowing it. As we age, the human body cannot synthesize lactase anymore as it does when we are younger.

Alcohol intake should be limited since it slows down your metabolism.

I cleanse my colon twice a year (I’ll explain this in a later post). 

Vitamins are always great to take as well especially if you do feel tired frequently. Vitamins B6 and B12 are the ones that raise your metabolism levels. However, a daily multivitamin and fish oil are almost a necessity. (I take wayyyyy more than just these but I will give these details on a later post).