When you purchase food at the grocery store there certain Macro and Micro nutrients in everything you consume. A Macro nutrient is Protein (Along with Amino Acids; The molecules that combine to form proteins), Fats or Carbohydrates, a Micro nutrient is any vitamins and minerals within the source of food. I will always recommend staying as far away from processed foods as possible. You need a large variety of different foods to optimize your intake of essential nutrients. I always recommend getting Organic, Non-GMO, sustainably sourced food; I would always choose to find a local farmer or butcher in your area that you can connect with and understand their process of producing their products. Proteins can come from many different options but if you are choosing to eat meat then you want to get meat that has been pasture raised with the original food the animal would eat in the wild so that the nutrition content is the highest possible. Fats are any chemical compound that come from fatty acids and most often refers to Triglycerides, it’s found in oils and animal fatty tissues. In my opinion you want to cook with only a few things; Coconut oil raw and unrefined, Avocado oil, Butter, Tallow, Ghee. Extra virgin olive oil can be a great thing to cook with as long as you keep it at a lower temperature to preserve it’s antioxidants and polyphenols and to not denature the oil into toxic forms. Carbohydrates are organic compounds occurring in food that includes sugars, starches, cellulose and fiber. They’re broken down into glucose and regulated by insulin, except fiber which cannot be broken down but has large benefits in overall health. Hydration is a very important topic when it comes to nutrition. As an average we are sitting at 60% water by weight for adults. This can range anywhere from 45%-75% depending on your hydration level. It is vitally important to have enough water so that our body is able to function appropriately; Transporting nutrients, maintaining blood pressure, removing waste products, and regulating body temperature.

Today I wanted to talk about TDEE. This is how many calories you are using each day between your resting metabolic rate and activity level. It's calculated by using the Miffin-St Joer formula for accuracy in weight management, BMR (your resting metabolic rate) + Activity and exercise burning calories. You may also factor in NEAT (Non-Exercise Activity Thermogenesis) like walking. There are independent fitness resources that emphasize it raises TDEE for better calorie balance without compensation. TDEE is considered your maintenance caloric load to stay at your current weight. A good little note for everyone; For every one pound of lean body mass you will burn an extra 15 calories per day doing absolutely nothing. This can add up quite quickly when you start building muscle and allow you to put yourself in a calorie deficit to lose weight with just a little effort working out during the week. If you want to calculate your BMR (Basal Metabolic Rate) you can go to this website and insert the information https://www.omnicalculator.com/health/bmr-harris-benedict-equation. As always I'm here to help and look forward to any questions you may have!

Hello everyone, Just joined the Skool community and wanted to get to know everyone. Introduce yourselves and let me know the best thing that happened to you this week! We're all about positivity here and want to create an environment free from arguments and drama. I'm passionate about Holistic health and helping people achieve their life goals!

From my experiences we have a large portion of the population that is entirely unknowledgeable about Nutrition and Health as a whole. I believe this is one of the largest issues we face today. It has caused increasing amounts of disease and unoptimized body systems which has lead to an incredible amount of our population not being able to stay healthy because they lack the education. I wanted to go over a few things that may help people take control of their health and understand what you should be observant of as you select items to eat. Our bodies run just like an ecosystem does in nature, we aren't 42 separate systems that medical schooling from colleges and universities teach according to Dr. Casey Means. We are an interconnected whole. Another way of saying this is everything in our body will affect everything else. A whole-food diet is going to give you the largest amount of nutrients while eliminating most processed items and sugars. This type of diet is going to promote overall well being by giving you the Macro and Micro nutrients needed for the body to run as optimally as possible. Prioritizing as many variety of foods as possible (Nuts, Seeds, Sustainable raised protein, Fruits, Vegetables, Dairy) is going to supply your body with the essential building blocks for growth and repair. The obvious issue is if you're allergic or sensitive to any specific foods then you want to avoid those. Most people associate food with feeding themselves as a person which isn't quite accurate, when we eat food it isn't used by our body in the form that we consume it in. I would offer a definition of Digestion; The process of breaking down food by mechanical and enzymatic action in the alimentary canal (Digestive tract) into substances that can be used by the body. Every food is broken down and methylated into usable forms for our cells to function appropriately, so you should think of actually feeding your microbiome and cells when you think of what foods to eat. As an ending note I would recommend that when you are choosing foods out of your preferred grocery store you look at the ingredient list. If you do not know exactly what something means on the ingredient list or your great great grandmother wouldn't be able to recognize an ingredient it most likely isn't something you should be consuming, although there are exceptions.