“Understanding our relationship to eating cultivates a lot of insights and helps us start living our highest potential.” ~Natasha Pantovic TAKING ACTION: ✅ Comment MINDFUL below if you’re excited about learning more about mindful eating next week! This topic is going to be so beneficial during the holiday season! We’ve had a big week, friends, as we’ve discussed why the holidays are a great time to focus on amping up your metabolism so that it can work most efficiently for you. Your metabolism is responsible for many things, but the reality is that if it doesn’t have enough food (energy) or muscle mass, its role in burning fat is put on the back burner. That’s why utilizing this time (when you most likely will consume more food overall) is great for focusing on maintenance or even a small surplus. If you do it correctly, don’t worry—you won’t gain much fat (if any). With that said, focusing on lifting heavier and building muscle during this time is also an important piece of the puzzle. If you’re going to take advantage of eating more, make sure you’re putting that energy to good use by challenging yourself in the gym. Again, food and muscle tissue are both important when it comes to having an optimal fat-burning metabolism. 💯 As I mentioned earlier in the week, we’re also going to talk about another important topic starting tomorrow—and that’s mindful eating.

“While weight loss is important, what's more important is the quality of food you put in your body - food is information that quickly changes your metabolism and genes.” ~Mark Hyman, M.D. TAKING ACTION: ✅How have your results improved since you began eating more whole food nutrition? Do you feel like it responds better than past attempts that were full of processed diet food? Since we’re talking about metabolic health this week, I think the quote above is the perfect quote to kick us off! 💥 “What's more important is the quality of food you put in your body - food is information that quickly changes your metabolism…” And this, friends, is exactly why we focus on the quality of our food in this platform. This is why whole-food nutrition is so important. There is no downside to whole-food nutrition, but did you know that it positively affects your metabolism, as well? Here’s how ⬇️ Whole-food nutrition doesn’t “boost” your metabolism in the mythical “eat whatever you want and stay lean” way that many weight loss programs claim. Instead, it restores normal metabolic function that has been disrupted by processed foods—better insulin sensitivity, higher energy expenditure through TEF and activity, stronger satiety signaling, and reduced inflammation. Tomorrow, we will get into why focusing on ramping up your metabolism is a great goal to have during this time of the year, but in the meantime, know that if you want to improve the way your metabolism works for you, mostly whole-food nutrition is the way to go! 💯 Check out this Minestrone soup recipe, filled with mostly whole foods! It’s a perfect recipe for the cold winter nights! 🫕 Minestrone Soup Recipe - Best Minestrone Soup

"The holidays are a chapter, not the whole book—write it with joy, but keep your story moving forward." ~Unknown TAKING ACTION: ✅ Remember, our “Taking Action” items are listed first—that’s because taking action is the most important, friends! Nothing happens if you don’t take action. ✅ Comment IN below if you’re ready to work on your mindset AND your metabolism this month! What are you most looking forward to this month in terms of your health & wellness journey? Good morning, and happy December 1st! It’s the final month of the year, and I have so much I want to cover with you this month. Considering this is generally a season when people struggle the most with their nutrition and fitness habits, there’s so much to talk about. Two of the main things I want to discuss this month are ⬇️ 👉Why it’s a good time of year to focus on improving your metabolic health (or metabolism), and 👉How to mindfully eat in the coming weeks (and always!) As I mentioned, both topics are incredibly valuable as we navigate the coming month and prepare for the coming new year! While you certainly don’t have to have fat loss goals in January, the reality is that many (if not most) of you will—and I want to help prepare both your mind and body for that over the next 31 days! By focusing on your metabolic health, you will set your body up well for a new phase in January. Secondly, by focusing on mindful eating habits this month, you’ll prepare your mindset. 👌 Get ready for a great month ahead, friends! Commit to showing up for yourself every day! 💯

TAKING ACTION: ✅ After reading today’s post, comment YES if you’d like to start considering your different goals and phases for all of 2026. Having a plan for next year will excite you and give you something to look forward to! The reality is that most people consume more food during the last couple of months of the year. In fact, one study showed that 66% of American adults overindulge during the holidays. I’d be willing to bet that percentage is a modest one. With that said, it seems as though we should use this time to focus on improving our metabolic health (metabolism). When you’ve been in a deficit for a while (more than 12-16 weeks), taking a dieting break will help your metabolism work more efficiently—because remember, food is energy, and your metabolism needs energy to burn fat. 💯 It’s important to note that if you are using this time to maintain your results or build muscle, you should consume mostly whole-food nutrition. As you learned yesterday, whole foods positively affect your metabolism. On the contrary, processed foods do not. If you want to use this time to give your metabolism a boost, eating more junk food isn’t the answer… As we gear up for a new year, I want you to start thinking about 2026. Consider all of the different seasons and plan your year now. Are there times when a deficit would be easier? Are there times, like the holidays, when building muscle makes more sense? Consider these things now, and let’s get a plan together so you’ll be ready! 🔥

Today was 50s day at the gym I completed it all but 2 in an hour If you think you can’t , you are right If you think you can, you are right The body won’t go where the mind won’t I’m celebrating this as a win for my first ever thanksgiving day at the gym 🫶🏻🙌🏻💪🏼🤩