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Do you know the NUMBER ONE habit that most "naturally" lean people report practicing daily?
Drum roll please...
1. They eat breakfast!
No, not just coffee or a whopping sugar bomb drink from Starbucks that quickly leads to a blood sugar crash and food coma. Like, actual real food with all three macronutrients: protein, complex carbs, and fats.
When you start your day with the right combination of amino acids from protein, glucose from complex carbohydrates, and triglycerides from quality fats, your metabolic rate increases.
Yes, eating food burns calories when you know what foods to combine together!
Not having breakfast is like going for a drive in your car on a nearly empty gas tank. Before you know it, you'll be on the side of the road calling Triple AAA and your entire day is thrown off.
The same exact thing happens when we don't get the nutrients we need first thing in the morning.
Your body is already coming off an extended fast from sleeping overnight.
Without a meal to break your fast, your body will continue releasing cortisol in an effort to access stored glucose (carbs) in the body for energy.
For women, this is exponentially problematic long-term as we tend to break down muscle tissue instead of body fat in a fasted state 😭 That's because we don't have the buffer of high testosterone to protect our muscle cells from catabolism.
This is why so many people start their day full of anxiety and stress. Adding coffee to the mix on top of it exacerbates the cortisol release.
And why so many of our clients report a complete 180 just by eating a high protein, balanced breakfast.
Guess what the second most common habit is...
2. They don't skip meals 🤯
If you're mind blown right now, we understand.
Restriction diets, detoxing, intermittent fasting etc. have led to unprecedented under-eating for most of the day, only to backfire by 5pm unless you are a bionic human robot.
We're not saying these approaches are inherently bad; they have a time and place of effectiveness for certain groups of people.
However, most people who struggle with their weight and health are not eating much throughout the day, are significantly under-eating protein, and are packing well over 50% of calories at night when our metabolic rate is naturally slower.
That means it's way easier to over-indulge AND your body is more likely to store those calories as body fat.
We are so tired of the message out there to "eat less and move more" in a modern society that is built for binge eating highly processed food while 95% of our ancestral movement has been outsourced.
This has created new generations who have no idea how to take care of their bodies.
Most people need help with HOW and WHEN to eat. The don't need any more fear-mongering around WHAT not to eat. Everything has been demonized at this point. It's no wonder that people are overwhelmed when it comes to nutrition.
More often then not, people feel good on these short-term fixes because they're eating less processed food and drinking less (or no) alcohol.
But at some point, the bell curve of effectiveness plummets, and you'll be back at square one fighting off a hunger like you've never felt before.
When your blood sugar is erratic all day from skipping meals and/or under-eating entire macronutrients, your body goes into red alert mode and increases the hunger hormone, ghrelin.
Ghrelin, which not surprisingly sounds like Gremlin, functions best when you feed your body regularly.
Four balanced meals a day with 20-30 grams of quality bio-available protein at each meal is the sweet spot for most people.
That way, your body cycles comfortably between feeding and fasting states all day, with plenty of energy while using leftover carbs + body fat stores for fuel in between meals.
We work 60-80 hours a week, take care of other human beings, exercise, meditate, journal, etc.... and there is no way we could have the energy to do all those things without properly fueling from the food we eat.
If you're cranky, moody, anxious, depressed and have low energy, brain fog, and little to no motivation each day, it's time to take a look at your diet💚
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