YOUR Energy Oil Crisis - How This Shows Up in Disease Is this You or someone You know? - Cancer - Every cancer cell shares one trait - broken energy metabolism. When mitochondria can’t burn fuel properly, cells are forced into fermentation. - Neurodegeneration - Memory declines, thinking slows, and plaques form as brain energy collapses. Another example of energy failure at the cellular level. - Diabetes - Mitochondria lose their ability to handle glucose efficiently, driving insulin resistance and unstable blood sugar. - Joint Pain & Inflammation - When rancid fats accumulate in tissues, oxidative stress and inflammation flare up, making joints stiff and painful. - Fat Loss Resistance - Damaged mitochondria struggle to burn fat for energy, leaving people stuck no matter how hard they diet or exercise. - Hypothyroid (Hashimotos) - If mitochondria are damaged by oxidized linoleic acid (LA), even normal T3 levels won’t translate into good energy. This creates a “functional hypothyroid” state — labs may look fine, but the person feels tired, sluggish, cold What - Mitochondria failing to produce clean energy because cardiolipin is damaged by excess linoleic acid (seed oils). - Cells switching from oxidation (burning fuel cleanly) to fermentation (a backup survival mode). Why - Because the fats we’ve been eating for decades (seed oils, processed foods) oxidize easily and damage the delicate machinery inside mitochondria. - Once oxidation and rancidity set in, the body can no longer power itself properly — leading to disease. When - It starts silently, often years before symptoms show. - For most people, damage accelerates in midlife (40s–60s), when decades of high linoleic acid intake finally overwhelm the system. Where - In the arteries - cholesterol turns rancid, leading to plaques. - In the brain - energy collapse drives memory loss and plaques in Alzheimer’s. - In the cells - cancer arises when mitochondria can no longer burn glucose and are forced into fermentation.

Truth - Your body, hormones, and lifestyle evolve-your approach should too. WHY This Myth is Wrong - What worked in your 20s might not work in your 40s. Stress, sleep, hormones, and recovery all shift-and so should your strategy. FitnHealthy Forever Simple Tip - Assess what's changed in your life and tweak your plan accordingly (e.g., more recovery, fewer extremes, less stress overall, stop dieting). What did you used to do that no longer works for your body today?

Truth- Protein quality varies-some sources offer more usable amino acids than others. WHY This Myth is Wrong- Animal-based proteins are typically complete (all 9 essential amino acids). Many plant proteins are incomplete or harder to digest unless combined. FitnHealthy Forever Simple Tip - Include one complete protein source at each meal-like eggs, fish, or tempeh + rice. What's your favorite high-quality protein?

Ingredients - 1 cup almond butter (unsweetened, creamy) - ¼ cup coconut oil (melted) - ¼ cup maple syrup or honey (can reduce to 2 Tbsp if your protein powder is sweetened) - ¼ cup unsweetened cocoa powder - 2–3 scoops (about 60–75 g) chocolate or vanilla protein powder (whey, collagen, or plant-based) - 1 tsp vanilla extract - Pinch of sea salt - 1–1½ cups rolled oats (gluten-free if needed) OR fine unsweetened shredded coconut if you want grain-free - Optional mix-ins: chia seeds, hemp hearts, or chopped almonds for texture - Optional topping: 2–3 Tbsp dark chocolate chips melted with 1 tsp coconut oil for a glossy layer Instructions 1. Line an 8x8 pan with parchment/butchers paper. 2. In a saucepan on low heat, combine almond butter, coconut oil, maple syrup, vanilla, and salt until smooth. 3. Remove from heat and stir in cocoa powder + protein powder until a thick dough-like mixture forms. 4. Fold in oats (or coconut) + any mix-ins. 5. Press mixture firmly into pan. 6. (Optional) Melt chocolate chips with coconut oil, spread over the top, and smooth with a spatula. 7. Chill in fridge 1–2 hours (or 30 min freezer) until firm. 8. Slice into 12–16 squares. Macros (approx. per square if cut into 12) - Protein: 10–12 g - Carbs: 10–12 g (lower if using coconut instead of oats) - Fat: 9–11 g - Calories: ~150–180 (Exact values depend on protein powder & add-ins.) Storage - Refrigerate up to 1 week. - Freeze up to 3 months. Perfect for grab-and-go protein snacks. FitnHealthy Forever Tip - If you want them extra chewy/fudgy, use half oats and half coconut. If you want them more bar-like, increase protein powder and reduce sweetener slightly.

Truth - Strength training is more effective long-term. Cardio is optional-not mandatory. WHY This Myth is Wrong- Cardio burns calories, but strength training builds lean muscle, improves insulin sensitivity, and boosts your metabolism even at rest. FitnHealthy Forever Simple Tip - Swap one cardio session this week for a full-body strength workout. ONLY if your workout volume is not high enough already. You should be able to get all of your resistance training completed in 20-40 minutes 3-4x weekly. Add walking in for your "cardio" (unless you are training for a sports event.) How do you feel after strength training versus cardio?