Eatstrong

I had the honor of being a guest on the Celebrations Chatter podcast with the inspiring and always-fun Jim McCann (founder of 1-800-Flowers.com) to discuss the most important elements of weight loss and the modern tools we have to achieve it. Check it out:

https://podcasts.apple.com/us/podcast/exploring-modern-nutrition-wellness-and-longevity/id1616689192?i=1000664646969

How can we live longer, healthier lives through better nutrition?

On this week’s , I sat down with nutritionist and entrepreneur to explore the evolving landscape of nutrition, health, and longevity. Sophie brings a wealth of experience, from creating the first no-added-sugar yogurt in the US market to her current practice at EatStrong.

Sophie’s insights highlight how nutrition impacts our well-being and longevity in ways we’re only beginning to understand. As we live longer, it’s crucial to consider not just how to extend our lives, but how to maintain our health and vitality throughout those years. Together, we’ll explore the importance of gut health, the essential elements necessary for weight loss, and the building blocks of a healthy diet.

Listen to the full episode with the links in our bio, and please by leaving a review. What steps are you taking to improve your nutrition and longevity? Share your thoughts in the comments!


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Thank you for all you do

4 Tips to Boost Testosterone

Add these to your diet ladies and gentlemen (yes ladies: we need testosterone too!) 💪🔥

1. Ginger
Ginger increases testosterone production by enhancing luteinizing hormone production, normalizing blood glucose and reducing oxidative stress.

2. Ashwagandha
Ashwagandha is an adaptogenic herb that improves the body’s ability to deal with stress and reduce cortisol levels. Research shows that it also enhances muscle strength and endurance, and increases testosterone levels.

A study published in the American Journal of Men’s Health found that ashwagandha intake for an eight-week period was associated with an 14.7 percent greater increase in testosterone compared to placebo. (😱)

3. Zinc
Zinc play an important role in modulating serum testosterone levels

Foods high in zinc include:
* lamb
* grass-fed beef
* chickpeas
* yogurt
* pumpkin seeds
* eggs
* Oysters

4. Complex Carbohydrates
Some of the best complex carbs that help maintain healthy testosterone levels, include:

* Oats
* quinoa
* Farro
* brown rice
* sweet potatoes

Let me know if you try any or all of these with success!

Ingredients:
Truffle center:

1 cup almond butter
2 tbsp EITHER baby prune puree or pumpkin puree (depending if you want pure chocolate flavor or pumpkin flavor)
1/4 cup vanilla protein powder
2 tbsp brown sugar zero calorie sweetener
2 teaspoons vanilla extract
1/4 teaspoon salt

Chocolate shell:

1/2 cup milk or dark chocolate chips
1 tbsp coconut oil

Directions:

Blend the truffle center ingredients well and roll into truffle-sized balls. Melt the chocolate with the coconut oil and roll the balls in the melted chocolate as pictured. Arrange on parchment paper and refrigerate for 4 hours or more!

🤎enjoy!!🤎

If you’re ready to join a community of like-minded, healthy, enthusiastic and supportive people, welcome aboard!

We are a super supportive community of men and women with a common goal: to feel great and to have fun getting there.

Nothing to buy here! Join in and participate (or watch quietly from the side)! If you have a particular goal you’d like to share or receive support for, mention it below. ⬇️

And Welcome!! 🤍

Thank you for allowing me to present my baby at our gorgeous event last night. Such an honor. So proud to be surrounded by such inspiring entrepreneurs .ktchn

are the only sugar free chewable supplements formulated without 🚫 sugar AND without maltitol ☠️ designed to help you lose weight.

Love my eyebrows and lip color?! Reach out to 💝🎊

What Are Caraway Seeds?

3. Promote Weight Loss

Caraway seeds can be a great addition to a healthy diet to help curb cravings, reduce appetite and boost weight loss with minimal effort required. According to a 2013 study published in the journal Evidence-Based Complementary and Alternative Medicine, supplementing with caraway extract for 90 days resulted in a significant reduction in weight and body fat of participants, even with no other changes to diet or exercise.

Another study had similar findings, reporting that consuming 30 milliliters of caraway extract led to significant reductions in appetite, carbohydrate intake and body weight after just 90 days.

4. May Help Fight Cancer Cells

Thanks to their rich content of antioxidants, caraway seeds are believed to have potent cancer-fighting properties.

5. Stabilize Blood Sugar

Some research suggests that adding caraway seed to your diet can help regulate blood sugar levels to protect against diabetes. Caraway seeds are also a great source of fiber. Fiber can have a powerful impact on blood sugar control and can help slow the absorption of sugar in the bloodstream to keep blood sugar levels stable.

Nutrition Facts

Caraway seeds are considered a nutrient-dense food. They also contain several important micronutrients, including iron, magnesium, phosphorus and zinc.

Swipe left for my favorite recipe using caraway seeds 🤍

What do you have to lose?

Support Weight Loss:

Prebiotics and Probiotics increase healthy gut bacteria which in turn reduces fat storage, suppresses appetite, reduces sugar cravings, and boosts metabolism.

Reduce Fat Storage:

Lactobacillus rhamnosus is clinically proven to reduce body fat. This probiotic strain can only be found in chewables, not gummies, as the heating process required to make a gummy kills off the healthy bacteria.

Regulate Appetite:

Lactobacillus rhamnosus increases circulating leptin concentrations, which is the hormone responsible for satiety and appetite.

Improve Digestion:

Multi-strain probiotics help combat a myriad of gut related issues including bloating, gas, constipation and more.

But not every Probiotic lives up to the task!! Some are truly no better than expensive glorified candy.

Visit www.Loserschews.com for more info on what to look for in a probiotic, and don’t fall into the trap of believing that gummies masquerading as probiotics will improve your health 🆘😱

Pay attention! I wish I had known these tips before I started working out :)

1) We can’t spot reduce fat from our abs. Ab exercises are GREAT for building core strength. Every other exercise you do burns fat equally across your body - and some of us burn more from some places than others. Calf raises will build muscle in your calves and will burn fat from your arms, abs and calves. For abdominal fat loss, focus on what you’re eating (and NOT drinking!)

2) Your triceps make up 2/3rds of your arms. Rather than focusing on bicep strength and growth, emphasize triceps and shoulders. You’ll love your arms in no time!

3) No one cares if you can lift heavy things (mostly because we are all too busy worrying about our selves). Pay attention to proper form, avoid injury, keep coming back :)

4) NO, lifting weights won’t make you bulky. A continuous caloric surplus will make you bulky. Note ‘continuous’… because occasional caloric surplus is actually a GOOD thing for overall metabolic health!!!!

Here are some fat loss facts that might surprise you: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚪ There is no one product that will help you lose weight - it is a total sum of your caloric consumption, energy output and metabolic rate that matters⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚪ Eating too little can actually deter you from achieving the results you want - not immediately, but eventually.
⚪ You can manifest fat loss by visualizing your results/goals. Your mind is a powerful tool in your fat loss journey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚪ Just because you’ve tried before or feel as though you’ve tried everything doesn’t mean you can’t lose weight. It only means you haven’t yet lost it. You need to crack the code in whatever way clicks for you, personally⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚪ Also: what works for your sister, father or best friend may not work for you, try to ignore their ‘noise’⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚪ Focusing exclusively on diet and exercise never works. Also pay attention to the quality of your sleep and current hormonal constellation. Once that checks out, revisit calories
⚪ If you believe you can’t, I guarantee you’ll be right ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚪ Drinking water does help, NOT because it fills you up (it doesn’t). It helps because it supports your liver and kidneys in doing their jobs.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚪ No one ever loses WEIGHT in a linear fashion, even though they may be losing FAT in a linear pattern!⠀
⚪ Willpower is wildly overrated. We expect miracles from our ‘tomorrow selves’. Preparation trumps willpower⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚪ NEAT burns more than EAT (look that up!) 😬⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚪ What might have worked in the past is unlikely to work again and again: you may need to switch strategies. Keep your body guessing⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚪ The more you lose the easier it gets (ironically). So just get that ball rolling. Buy enough healthy food for three days, eliminate sugar, drink your water and go to bed early. By day 4 you’ll be in a far better place to keep going.

Have you been struggling to lose believing you’re doing ‘everything right’?

If so, read on:

This is the unpopular truth and anyone who tells you otherwise doesn’t deserve your trust.

Yes there is sacrifice involved but the payoff is worth it. To all of you immersed in this and doing the work: ♥️♥️♥️

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