My first day back in a hot second. And I’m FUELED up. I will be a freaking powerhouse this year. I’m not letting bad news ruin the mood. Who else was able to get some sort of movement?! Let me know in the comments!! 🫡

Checking in for day 18 is a yes :) even with spending all afternoon at the hospital with my mom :(

Did you execute all five of your non-negotiable directives today, without compromise? Respond below!! THE DAILY 5 Move With Intention Fuel With Awareness Mind Under Tension Environment Control Integrity Check

What we were taught growing up doesn’t match what modern nutrition science actually supports today. And that disconnect is a big reason so many people feel confused, inflamed, and stuck. Here’s what actually changed in modern nutrition guidance: • Protein is now prioritized at every meal. Not just for muscle but for blood sugar stability, metabolism, hormone support, and staying full. • Full-fat, low-sugar dairy is back. The fear of fat was overblown. Added sugar is the real issue. • Fruits and vegetables are emphasized in whole form. Not juices. Not powders as replacements. Real food for fiber, micronutrients, and gut health. • Healthy fats come from whole foods. Meat, seafood, eggs, nuts, seeds, olives, avocados not industrial seed oils and additives. • Whole grains matter.. refined carbs don’t. Carbs aren’t the enemy. Over-processing is. • Ultra-processed foods are limited, not normalized. Less added sugar. Fewer artificial ingredients. Less chemical food. • Portion needs are individualized. No one-size-fits-all charts. Your needs depend on your body, lifestyle, and activity. • Hydration actually matters. Water and unsweetened beverages are foundational not an afterthought. • Alcohol is no longer considered “neutral." Less is better for sleep, hormones, gut health, and recovery. Bottom line: The shift wasn’t about eating less.. it was about eating food your body actually knows how to use. A simple rule of thumb to remember “whole food." If it grew, walked, swam, or came from the ground.. it’s likely a whole food. If it needs a long ingredient list, a factory, or a marketing label to explain it.. pause. Keep it simple. Build your meals around: - a protein source - plants or fiber - a carb or fat source - water

Did you execute all five of your non-negotiable directives today, without compromise? Respond below!! THE DAILY 5 Move With Intention Fuel With Awareness Mind Under Tension Environment Control Integrity Check