We have almost 700 amazing women inside this community. But I’m curious… How many of you are quietly reading the posts but rarely commenting? No judgment here. Most people do that. Let’s do a quick roll call today. 👇 REPLY “HERE” or say anything back and press send if you're following along in the group. And if you want, add where you're joining us from. I’d love to see how many voices we have in here.

Coffee on an Empty Stomach Stimulates- 1. Cortisol (stress hormone) - Coffee directly increases cortisol - On an empty stomach, the spike is larger High cortisol- This is the biggest issue for women with night waking, lack of belly fat loss or constipation. 2. Adrenaline (Epinephrine) - Triggers “fight or flight” - Increases alertness and heart rate Can feel like it's helpful short term, however it may be stressful long term (for specific people & conditions).This stalls fat loss. 3. Noradrenaline (Norepinephrine) - Sharpens focus - Suppresses appetite - Tightens blood vessels and gut muscles This can temporarily reduce hunger but slow digestion. 4. Dopamine - Increases motivation and pleasure - Reinforces the habit (“I need coffee to feel normal”) This is why coffee can feel emotionally regulating. 5. Glucagon - Signals the liver to release stored glucose (sugar) - Raises blood sugar when no food is present This is why coffee can feel energizing even without eating, but it increases stress signaling. This stalls fat loss. 6. Reduced Insulin Signaling (indirect effect) - Coffee before food can blunt insulin sensitivity short term. This stalls fat loss. When coffee is taken without food, the body interprets it as “We need energy, but none is coming in therefore...... release the stress hormones.” This raises blood sugar. For someone already dealing with- - Constipation - Bloating - Night waking - Fat loss resistance This can reinforce the stress loop. Why is coffee is different with food? When coffee is taken after eating then - - Cortisol response is smaller - Blood sugar is more stable - Digestion is less disrupted - Less rebound bloating later Same coffee , VERY different hormonal response. FitnHealthy Forever Tip - Coffee on an empty stomach pushes stress hormones up, coffee after food is much gentler on your system. Does all of this mean that Coffee is bad? Heck no! Coffee can be a powerful tool, however like any Power Tool, it's best when used properly.

Is there a specific exercise that will help get rid of my 'bat wings' as they are so affectionately referred to? 😂😂

The Real Reason Low-Carb Women (& Men) Become ‘Skinny Fat'. The Real Solutions (That Actually Work Over 40) Eat enough - not just low carb A lot of low-carb women are secretly under-eating, which drives up- - Cortisol - Blood sugar - Insulin resistance FitnHealthy Fix - - Eat proper amounts of protein for your body - Eat enough calories for your body - Add small, strategic carbs (fruit, potatoes, squash) to reduce stress hormones Build Muscle (Non-negotiable) Muscle = glucose disposal. No muscle leads to no place to store sugar leads to prediabetes or Diabetes.. FitnHealthy Fix- - Strength training 3x/week - Lift heavier over time - Increase protein to support muscle recovery for your body Reduce Stress Hormones You can be low carb AND have high sugars because of cortisol, not carbs. FitnHealthy Fix- - Add carbs at dinner in the proper amount for You - Improve sleep - Adjust your fasting windows for You Support the Thyroid Low carb reduces T3, and low T3 which leads to higher blood sugar. FitnHealthy Fix- - Add more minerals. The proper amount for You. - Add a little more carbs. The proper amount for You. - Improve sleep - Increase total calories. The proper amount for You. Support Liver Function Many women over 40 have livers that are stressed from- - Low carb - Too much fat - Under-eating - High caffeine - High stress - Menopause shifts FitnHealthy Fix- - Add fruit (best carb for the liver) Caution - The proper amount for You. - Remove excess PUFA oils. (Seed Oils) - Eat enough protein. The proper amount for You. - Stop under-fueling. The proper amount for You. So is protein the most important? YES - protein is the anchor.But… If you ONLY increase protein without fixing stress, sleep, carbs, or muscle? You won’t fix prediabetes or Diabetes. If you increase protein and combine it with - - More muscle - More minerals - Less stress - Better sleep - Small carbs