Imagine your body can’t tell the difference between a real tiger chasing you and modern life stress. - Whether it’s menopause symptoms, too much exercise, under-eating, money worries, or a tough job, your body thinks - “Tiger!” - Stress hormones rise (cortisol, adrenaline). - Gut barrier loosens (zonulin goes up - leaky gut, leading to Auto-Immune issues). - Natural calmers weaken (enkephalins go down, feeling even more stress). - The result - cravings, puffiness, belly fat, exhaustion. Each stressor = another tiger- - Emotional tigers- divorce, parenting struggles, finances. - Lifestyle tigers- work, household, caregiving. - Physical tigers:- over-exercise, under-eating, poor sleep. - Biological tigers - hormonal shifts, chronic illness. Your nervous system doesn’t distinguish between them — it just keeps sounding the alarm- “Run for your life!” Taming the Tiger with SWERPSS Every pillar helps calm the tiger- - Sunlight & Water → regulate daily rhythm. - Exercise & Rest → movement without burnout. - Protein → stabilizes blood sugar so cravings ease. - Self-development → mental tools to reframe stress. - Supplements → shore up gaps and support resilience. FitnHealthy Tip - Unmanaged stress = the Tiger always chasing you so the body locks into survival mode (weight gain + puffiness). Managing stress with SWERPSS - the tiger calms down. The body feels safe to heal, release fat, and restore balance. Do you have a Solution in place? What's your secret?

The old-school model says - - Eat 2,000 calories therefore your body “gets” 2,000 calories. - Burn 2,000 calories = balance. But in reality, the MICROBIOME (gut bacteria) acts like a middleman that decides how much of those calories your body actually absorbs. Firmicutes vs. Bacteroides Example Person A (more Firmicutes) - - Eats 2,000 calories. - Firmicutes extract extra energy from carbs and fiber. - Maybe they actually absorb 2,200+ calories worth. - Excess energy stored as fat. Person B (more Bacteroides) - - Eats 2,000 calories. - Less efficient at extracting calories so maybe they absorb 1,800–1,900 calories. - More food passes through unabsorbed resulting in less fat gain. So two people, same meal, same exercise… totally different fat gain outcomes. Why This Matters in Weight Loss - It explains why some people feel like they “gain weight just looking at food.” - It also explains why calorie-restriction diets sometimes fail as the microbiome is still extracting extra calories. - Addressing the gut balance (Firmicutes down, Bacteroides up) makes the “calories in” part of the equation more favorable. FitnHealthy Forever Tip - The same 2,000 calories on a nutrition label is not the same 2,000 calories once the microbiome processes it. What questions did this create in your Mind? ✅

Remember - it can take up to 2 years to clear out all of the seed oils & it's effects from your body once you stop. Here's how Your body repairs once you cut seed oils (and rebuilds healthier mitochondria). Month 1–3: The Reset Begins What’s happening- - Intake of linoleic acid (LA) drops. - Mitochondria experience less oxidative stress. - Inflammation markers may begin to lower. What you notice- - Less bloating and digestive irritation. - More stable energy (fewer crashes). - Early improvements in skin (less redness, dryness). FitnHealthy Forever Tip- Focus on swapping hidden seed oils in condiments, dressings, and packaged foods. Month 4–12: Fat Stores Start Turning Over - What’s happening- - As you burn body fat, stored LA gets released. - Cells start remodeling with healthier fats. - Mitochondria become more efficient at fat and carb burning. What you notice- - Weight loss feels smoother and more sustainable. - Less joint pain and stiffness. - Clearer thinking, reduced brain fog. - More consistent blood sugar levels. FitnHealthy Forever Tip- Pair fat loss with antioxidants (vitamin C, magnesium, polyphenols) to neutralize oxidative stress as bad fats are released. Year 1–2: Deep Cellular Remodeling What’s happening - - A large portion of stored fat has been replaced with more stable, healthier fats. - Inflammatory pathways calm down. - Brain and nerve tissues (which remodel slower) start to show clearer improvements. What you notice- - Improved endurance and recovery from workouts. - Better sleep quality. - Fewer inflammatory flares (skin, joints, sinuses). - Steadier mood and mental clarity. FitnHealthy Forever Tip- Keep moving — exercise accelerates mitochondrial repair and fat turnover. Year 2–4: Full Rebuild & Resilience What’s happening - - Most stored LA from decades of seed oil exposure has been replaced. - Mitochondria are running clean, efficient, and resilient. - The “energy collapse” that drives chronic disease risk is dramatically reduced.

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 - Muscle growth is possible at any age with proper training and recovery. WHY This Myth is Wrong - Age may slow the rate of growth-but doesn't prevent it. Strength training improves balance, bone density, and function for people in their 40s, 50s, 60s, and well beyond. People in their 90's can still build and maintain muscle. FitnHealthy Simple Tip- Commit to full-body resistance training 2-4x/week, even using just bodyweight or bands. What motivates you to stay strong as you age?