Here’s why protein is your fat loss secret weapon (and why not all protein sources are created equal): 1. Protein keeps you full for hours Compared to carbs and fats, protein is the most satiating macronutrient. It slows digestion, keeps blood sugar stable, and signals fullness to your brain via hormones like GLP-1 and leptin. You’ll feel satisfied without needing snacks every 2 hours. 🔥 2. Protein helps you burn more calories (yes, really) Your body burns about 30 calories just to digest every 100 calories of protein. That’s called the thermic effect of food, and it gives you a metabolic advantage without doing more cardio. 💪 3. Protein protects your muscles When you're in a calorie deficit, your body breaks down muscle and fat. More protein = more muscle retention and higher metabolism. That means a leaner look, better strength, and less rebound weight gain. So what should you eat? Focus each meal around a primary protein source foods that deliver at least 1g of protein per 10 kcal. These are the most efficient, especially on a plant-based diet: ✅ Tofu ✅ Tempeh ✅ Seitan ✅ Vegan protein powders ✅ TVP ⚠️ Beans and seeds are great too but keep in mind: - Beans are carb-dominant - Seeds are fat-dominant - Hemp seeds are an awesome protein booster, but still primarily a fat source Use them to complement, not replace, your main protein at meals. Comment PROTEIN for my high protein grocery list so you know exactly what to buy to build muscle and lose weight.

You don’t need to starve or track to lose weight, but you do need to focus on some key habits. Here’s how to do it: 🍽 1. Start with the Magic Meal Formula Every plate = - ½ plate fiber (veggies, greens) - ¼ plate protein (tofu, tempeh, lentils) - ¼ plate carbs (rice, potatoes, sourdough) - 1 tbsp fat (seeds, nuts, olive oil) This balances blood sugar, supports fat loss, and keeps cravings down, without tracking. ⏳ 2. Eat slowly to actually feel full Here’s what most people don’t know: It takes about 20 minutes for your brain to register fullness. This happens when your “I'm full” hormones, GLP-1 (yes the one from the famous weight-loss drug Ozempic) and leptin signal your brain, and ghrelin (your hunger hormone) starts to decrease. ✅ Put your fork down between bites ✅ Chew thoroughly ✅ Stop at 70-80% full Slowing down your eating also improves the breakdown of food, digestion and nutrient absorption. ⏱ 3. Keep consistent meal timing Your hunger hormones love rhythm. Eat within 1–2 hours of waking up, and finish eating at least 2–3 hours before bed. This stabilizes appetite, improves sleep, and prevents energy crashes (and snacking at night). ✨ Bonus Hack: Regulate your nervous system daily Cravings, bloating, and emotional eating often come from a dysregulated nervous system stuck in survival mode. As the parasympathetic side controls your rest and digest functions. Simple fix: 🧘‍♂️ Try 5 belly breaths (inhale 4, exhale 6) before meals 🚶‍♀️ Walk for 10 minutes after eating 💤 Stretch or breathe before bed to calm the body I created a workshop, showing you step-by-step how to get fit and lose weight without counting calories. Want access? 👉 Comment "FIT" below.

"“In two weeks you’ll feel it. In four weeks you’ll see it. In eight weeks, you’ll hear it.” Celebrate your wins over the past month. So important to recognize how far you have come already, and take a moment to appreciate the milestones you have reached. Would love to hear how everyone is feeling at the moment and your biggest success 👇 Mine in the comments as well 💪

You messaged me, I shared a wrong like. So here’s the correct one to access something that could seriously change your progress 🔥 Over the last few years, I noticed that one of the biggest reasons people don’t stay consistent with workouts is not time, it’s overcomplicating what works. You don’t need a fancy gym, hour-long sessions, or a 75-day all-or-nothing challenge. 💡 That’s why I built this Exercise Database. A free resource with bodyweight + resistance band exercises, grouped per muscle group. So you can train smart, efficiently, outside or from home. PLUS: You can grab a Done-For-You Workout Plan: ✅ 4x/week Strength Plan (build lean muscle + mobility) ✅ 3x/week Fat Loss Plan (burn fat + boost energy) These are the exact frameworks that have helped busy clients see visible results in just 30 minutes a day without the gym or guesswork. 👉 [Correct Link to Database] Let me know in the comments which plan you’re starting with or if you need help picking the best one.💪

Welcome! Strong Mind, Fit Body is a community where millennials get ongoing help from me & my team to create a strong mind and the body that you love. Before diving into all the resources, here's what to do first: Step 1: Introduce yourself below with this copy/paste template: What's your name? Where are you from? Your favorite meal? Bonus points for including a picture 🍲🤤 What's your goal in the next 16 weeks? Step 2: Go through this introduction module [link to quick start course intro module] 😊! To know how to find your way around here and access all resources. Step 3: And to make this the most helpful and engaging community on Skool: 1) Have a profile photo that shows your personality 2) Ask questions or join the live community calls (become a VIP member first) 3) Use categories for each post to find similar topics and questions back easily 4) Welcome new members, share your wins, and engage in the community to level up, unlock new resources and win special prices! Only 1 rule keep it respectful. We all have different views or opinions which are welcomed not judged here. Excited to see your results 🔥