Everyone's been obsessed with protein (rightfully so), but fiber is the thing quietly slowing your progress when you ignore it. Here's what it actually does: slows digestion, stabilizes blood sugar, crushes cravings, and keeps you full way longer. Simple as that. Most people are getting 10ish g a day when the target is 25g minimum. Fix that and a lot of other things start falling into place. 3 full-day combos to hit 25g of fiber: Combo 1- Breakfast: ½ cup oats + 1 medium apple = ~8g Lunch: ½ cup lentils + 1 cup broccoli = ~10g Dinner: ½ cup black beans with your meal = ~8g Snack: Handful of almonds = ~3g Total: ~29g Combo 2- Breakfast: 2 tbsp chia seeds in yogurt = ~10g Lunch: ½ avocado + side salad with chickpeas = ~9g Dinner: ½ cup quinoa with veggies = ~4g Snack: 1 medium pear = ~5g Total: ~28g Combo 3- Breakfast: 1 cup raspberries + 2 tbsp flaxseed = ~10g Lunch: ½ cup edamame + mixed greens = ~7g Dinner: Sweet potato with your meal = ~4g Snack: ½ cup hummus + veggie sticks = ~6g Total: ~27g !!!!Bonus: your leftover rice is giving you fiber-like results!! If you meal prep rice, here's something worth knowing. When you cook white rice, refrigerate it overnight, and reheat it, it develops something called resistant starch. Resistant starch acts like fiber in your body. Instead of breaking down into sugar, it passes through undigested and feeds the good bacteria in your gut. That means less blood sugar spiking, better digestion, and more fullness from the same meal. A 2015 study found that rice cooked, refrigerated for 24 hours, and then reheated had 2.5 times more resistant starch than freshly cooked rice. And reheating doesn't destroy it! The resistant starch holds up whether you use a microwave or stovetop. So that rice you made on Sunday? It's actually doing more for you by Thursday with 0 extra effort. Quick poll — be honest: Do you actually hit your fiber goal daily?

Supplements are a BIG question we get very often. Here's the sitch - they can be useful, they can be necessary, but you need to be doing some things FIRST. 1. Get a blood test. 🩸 Multivitamins can be a catch-all, but could be a total waste of money if you're actually not deficient in any of those vitamins. Some of those you just pee out, while others are fat soluble which means you could be getting more than you need. So...TEST, DON'T GUESS! Find out what vitamins and minerals you're actually deficient in, and then act accordingly. I have a few places I like to get supplements from, listed here: https://shopmy.us/shop/collections/1565538 2. Do the basics. ~Are you lifting weights at least 2x a week? ~Are you drinking at least 1/2 your body weight in ounces of water a day? ~Are you eating 25-35g of fiber a day? ~Are you eating about 1g/pound of ideal body weight in protein a day? ~Are you getting 7-8 hours of sleep a night? ~Are you getting at minimum 5k steps a day? Supplements are meant to SUPPLEMENT a healthy lifestyle. NOT replace it. If you need help with any of these, start with The Metabolic Foundations Program in this Skool Community. It will get you started without food tracking or overwhelming you. Want to schedule your free call to get you started? Book it here: https://link.btcoachingteam.com/widget/bookings/15-minute-connection-call-

Here's a question I got asked: "We are going to be away for 13 days in california for memorial. I won’t have access to a gym or the amount of protein I usually intake. I’m thinking of taking my protein powder. And planing on waking everyday. but will this mess up progress?" In short, it depends, but nothing is irreversible. Likely making new progress won't happen, as you'll have a lot factors outside of your control, nor do you want to stress yourself out unnecessarily. But you can MAINTAIN progress IF you: - prioritize protein at all meals (aiming for 100g/day, even without tracking) - follow this rule: you can have anything you want, but you can't have it all at the same time. So dinner includes, appetizers, wine, desserts, and fries on the side? Pick what you want MOST and swap out the rest for something of lower calories and more nutrient dense. - do some body weight workouts. This means something over nothing! All Premium and VIP Breakthrough Pro members can have access to our travel workout program through the Everfit app. You won't necessarily build muscle this way, but you can maintain. - MOVE! This is usually an easy one on vacation. Keeping steps high will keep that metabolism burning. - Don't forget to drink water! Chug some in the morning, and chug a class or 2 before your meals. Keep it simple. That will get you farther than you think! Any questions about this? Drop them here!