Tag: Weight Loss Lifestyle

4 Myths About Ozempic From an Experienced Weight Loss Doctor

woman drinking coffee outside on a cold day

It’s amazing to me how quickly a drug that has helped so many people lose weight, keep it off and reverse their diabetes (yes, I said reverse) became an enemy of the state. I tell my students and colleagues who I train and my own children quite frankly, to question everything you see in the media. What’s the angle? Who wrote it? Who stands to benefit (financially) from this opinion? 

As a private practice physician with no ties to big pharma, and no mandates on pathways I must take from any hospital system, I am writing this article to set the record straight on the myths and truths about Ozempic.

Myth #1 – Ozempic is being prescribed off-label. That is dangerous!

As mentioned in our previous article, Wegovy and Ozempic are both brand names for the drug Semaglutide. Wegovy is generally prescribed for obesity at a maximum dose is 2.4 mg and Ozempic for diabetes at a maximum dose of 2.0 mg. Since it’s the same drug, how can it possibly be considered off-label use when prescribed for one condition versus the other? The difference is the brand name, not the formulation. Therefore, it is a branding issue, NOT a “safety” issue.  

Myth #2 – Ozempic should be reserved for diabetics, not patients with obesity.

As mentioned above, Ozempic is the brand name for Semaglutide, a drug also branded as Wegovy for weight loss. It’s the same drug! Why is diabetes a more important disease than obesity? In fact, I would argue that the opposite is true. Since at least 90% of type II diabetics are overweight or obese1, it would make more sense to prescribe this medicine for obesity, since weight loss can reverse type II diabetes altogether. Plus, obesity is associated with over 200 diseases2, not just one. This is not a “disease hierarchy” issue.

Myth #3 – Ozempic is very dangerous and causes crippling nausea and bowel obstructions!

Any doctor experienced in writing this class of drugs (GLP-1s) will tell you that you must start low and go slow! You must never go faster than the suggested titration rates when stepping up to the next dose, and sometimes should proceed slower if a patient is struggling. These are nuances learned over time with experience, that a doc-in-a-box flippantly prescribing Ozempic may not know.

In my practice, I will never increase a dose until the patient is free of nausea and constipation. If you do this, the above side effects are minimal. I have never seen “crippling nausea” and have never written an anti-nausea drug with Ozempic. It is not necessary. I have also never had a patient in the hospital with a bowel obstruction cause by this drug. 

Myth #4 – If you stop Ozempic, you WILL gain the weight back. 

This is a question I get frequently from patients on anti-obesity medications, so I tell them the following:

“If you are on a medicine for blood pressure, do you stop it when you reach your goal of 120/80?”  If the answer is no, why would you stop an anti-obesity medication when you reach your weight goal?

Additionally, in the last ten years, we have learned that a process called “metabolic adaptation” causes our hunger hormones to rise, fullness hormones to decrease, and metabolism to decrease with weight loss, pushing us back to our “set point” weight.3 Because of this, it is very hard to maintain significant weight loss if you stop medications that counter that process, such as those that control hunger or increase metabolism.   

The National Weight Control Registry, however, has shown that it can be accomplished if you exercise 1-1.5 hours per day, document your food, get good sleep, use meal replacements, and incorporate other behavioral measures consistently. These are great tools, but the exercise piece is hard for many of my patients to maintain for a variety of reasons. Anti-obesity medications help patients keep weight off long term, and if started should be continued.  

Using Ozempic in a Busy Medical Weight Loss Practice

Ozempic was FDA-approved in December 2017 for type II diabetes. However, due to excellent cardiovascular prevention data, most insurance companies will now cover Semaglutide for pre-diabetes as well. Ozempic is started at a dose of 0.25 mg for 4 weeks, then 0.5 mg for 4 weeks, titrating to 1 mg weekly for 4 weeks. 

Earlier this year, a 2 mg dose was approved which has been a game changer, nearly doubling the 6.1% body weight loss seen on the 1 mg dose in clinical trials (resulting in 10-12% weight loss in our patients). As mentioned above, side effects are decreased by taking the time needed for a patient to adjust to each dose before titrating up, even if it requires a slower titration process.  

As with many medications, we have been seeing supply chain issues with Ozempic that are off and on for different doses. At the time of writing of this blog, the 2 mg dose is not available, so I’ve had to move many patients down to 1 mg or hold them there. I have not noticed weight gain when I do this, but the loss is not as pronounced on the lower dose. We are seeing the same issue with Wegovy, and now Mounjaro, which is made within the United States due to supply chain issues. To improve the situation, compounding pharmacies have received approval to manufacture Semaglutide, but it is still quite costly (several hundred dollars) and may not be covered by insurance.   

References: 

1 National Diabetes Statistics Report 2020 https://www.cdc.gov/diabetes/pdfs/data/statistics/national-diabetes-statistics-report.pdf 

2 Obesity as a Disease: The Obesity Society 2018 Position Statement. Obesity (2019) 27, 7-9. Doi: 10.1002/oby22378

3 Obesity 2016. Persistent metabolic adaptation 6 years after “The Biggest Loser” competition.  Aug;24(8):1612-9. doi: 10.1002/oby.21538. Epub 2016 May 2.

Filed under: Medicine, ScienceTagged with: , , , , ,

What Defines “Good Health” When It Comes to Weight Loss?

woman standing on a scale celebrating weight loss

Bill Maher on Body Positivity

There was a recent video that came out in August 2022 where talk show host and comedian, Bill Maher gives his take on the “body positivity” movement. It is a polarizing topic that caused a lot of conversation around the Internet. You may be wondering, what is our take on this? Read on to find out what Dr. Wendy Scinta thinks! 

“Although Bill Maher clearly does not understand all the components that go into a person’s weight issue, I am in agreement with his argument to fight and not surrender when it comes to reaching a healthy weight. Ted Kyle, who Bill quotes several times in this video states that “we do not know all the factors causing obesity.” I  completely disagree. We know that the obesogenic environment has led to this obesity epidemic by promoting fast food, and processed foods with high fructose corn syrup. This causes rapid weight gain and provides little nutritional value.  

We also know that the food industry has made food addicting by combining fat, salt and sugar in a way that hits the dopamine receptors in the brain and makes us want to eat more. Here are some resources to learn more about this: 

No matter who you are, I am going to tell you that you do not have to live at an unhealthy weight! Contrary to public messaging, it is fixable! Thousands of our patients have decided to fight and not surrender to the toxic environment. As a result, many of them have lost in excess of 100 pounds. It can be done! Do not surrender! You are MORE THAN WORTH IT! “

Lizzo’s Fitness Routine

This recent Bill Maher debate caused us to remember something that came up in the news back in 2022 – Lizzo’s Fitness Routine. Dr. Scinta weighed in on this as well. 

“What really defines good health? Lizzo is beautiful, strong and extremely talented. She is able to sing and dance without getting winded, and is able to do more burpees than most people. She happens to be in good physical shape, and does not let her weight prevent her from reaching her fitness goals. 

While this is very important, it is also key to focus on things that can be going on inside the body that we can’t see, but that are detrimental to one’s health. This can include high blood pressure, high cholesterol, fatty liver, sleep apnea, diabetes and many more. If I were her physician, I would want to help her resolve these issues if they exist. The best way to do this is through weight loss.  

If she does not have any of these concerns, I would want her to preserve those beautiful joints so that she doesn’t need a joint replacement at an early age.  The mechanical wear and tear on the joints and the inflammation excess fat can cause are still unfortunate risks that can be greatly improved by maintaining a healthy weight.”

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Balancing Hormones to Help Your Weight Loss Efforts

woman relaxing in a chair smiling

Poor balance of vital hormones such as the thyroid, insulin, cortisol and testosterone chemical messengers, can affect your weight loss journey.   If your weight loss efforts don’t seem as effective as you would like, it’s possible that your hormones are to blame. Here are some tips on how to get your hormones into weight loss mode so that they help rather than get in the way.

Keep Your Thyroid Gland Healthy

A healthy thyroid is crucial for effective weight loss. You can keep your thyroid in good shape with some simple nutritional habits.

Studies show that 1 in 3 people around the world are deficient in iodine. Poor supply of iron, selenium, and zinc affect many people as well. These deficiencies can cause hypothyroidism.

Hypothyroidism is a thyroid disorder when the thyroid gland underperforms. It slows down your metabolism and makes it harder for you to lose weight.

Keep your diet rich in seafood, dairy, and soy, to ensure that you get enough iodine. Poultry and eggs are rich in zinc, while beans and cereals give you plenty of iron. If your diet falls short in any of these areas, it could be why you are having a hard time losing weight. Improving your diet or taking supplements can help.

Watch Out For Stress

A certain amount of stress can focus the mind. Excessive, chronic stress, however, can cause insulin resistance and weight problems.

Stress also causes secretion of a hormone called cortisol. This hormone helps with the fight-or-flight instinct and can be good for short-term alertness. Over time though, it can slow down digestion and disrupt the metabolism.

If you experience stress for reasons such as financial problems, professional concerns, or toxic people in your life, these stressors can have an effect on your weight loss efforts. It can be hard for you to lose weight if you don’t directly address your stress.

Practice Relaxation Techniques

Active relaxation techniques are activities that help you stop worrying. Some relaxation techniques include deep breathing, a hot bath a massage or meditation.

Meditation can be the mindfulness of mentally living in the moment, or it can mean allowing your mind to deeply concentrate on work. Learning meditation techniques can help you relax, improve your hormonal health and ultimately affect your weight loss efforts.

Eat Healthy

A balanced diet that is high in fiber, healthy proteins and fats can help your metabolism and your body’s hormonal balance. Regulating the amount of alcohol you consume can help as well.

It’s important to understand that weight loss is a lifestyle, not just a short-term activity. You begin to lose weight when you bring healthy change to every part of your life, including your body’s hormonal balance

Filed under: Hormones, ScienceTagged with: , , , , , , ,

A Weight Loss Plan For Video Gamers

a mom and daughter playing an active video game
Are you fed up with your typical weight loss plan? It may get boring after awhile or be intimidating to do everyday! If you’re looking for a way to mix it up that will help you reach your ideal weight, try a weight loss plan that combines playing video games with proper diet and exercise.

3-Step Easy Weight Loss Plan for Video Gamers

Like most successful weight loss plans, this strategy combines changes in your diet with an increase in physical activity. The difference is that this plan doesn’t require a gym membership and makes sure you’re having plenty of fun.
  1. Diet: Get rid of the processed foods and junk food. If it’s fried or fast (food), don’t eat it. What can you replace those french fries and cookies with? Load up on fruits and vegetables when you’re feeling hungry.
  2. Play active video games: These days, there are so many active video games out there! Spend 30-45 minutes each day playing one such as Wii Sports or EA Sports Active.
  3. Go for a walk: Add 30 minutes of other aerobic exercise 3-5 times a week. An easy way to do this is to go for a brisk walk every night after dinner. 
How will this help you lose weight? Playing active video games instead of watching TV or playing traditional video games has been shown to increase the number of calories you burn. More calories burned and fewer calories consumed is the secret to an effective weight loss plan.
Filed under: Lifestyle, MotivationTagged with: , , , , , ,

5 Easy Tips for Weight Loss

healthy foods on a plate

If you want to lose weight, it is not necessary to go to extremes. You don’t need to starve yourself with a crash diet or undergo weight reduction surgery. While you might shed some pounds with these methods, you could end up putting your health and wellness at risk.

Try following these 5 simple tips to help you lose weight and keep it off for good.

1. Eat a good breakfast

You have likely heard that breakfast is considered the most important meal of the day. Well, it turns out that breakfast might actually be the most important meal for those interested in losing weight. Eating a high protein breakfast will make you feel less hungry throughout the day.
 
By reducing your food cravings, you end up consuming fewer calories each day. Avoid unhealthy red meats like pork and beef. Instead, you can get lots of protein by eating lean meat and poultry, as well as nuts and seeds.

2. Reduce your sugar intake

When it comes to weight loss, sugary drinks and foods are your enemy. In fact, sugary drinks like soda and fruit juices are among the most fattening things you can consume. Look for healthier low-sugar or even sugar-free beverages instead.

3. Drink water before and during meals

Drinking water before meals can help you lose weight by keeping you from wanting to eat as much. That’s because water makes your stomach feel full – especially while you are eating. Try drinking a full glass of water about half an hour before your meal. Then, drink more with your food. Most likely, you won’t eat as much – which means you will consume fewer calories.

4. Eat slower

Many people are in a hurry, so they often don’t give themselves much time to eat. That means they tend to eat quickly. When you eat quickly, it can lead to more weight gain over time. It doesn’t give your stomach a chance to recognize that it’s full. If you can eat slowly, you have a better chance of losing weight. Plus, you are less likely to overeat in the first place.

5. Eat fat-burning foods

If you are serious about weight loss, then you should eat foods that help your body burn calories. Here is a list of many fat-burning foods that you can eat to lose weight:
  • Whole Eggs
  • Leafy Greens
  • Salmon
  • Chicken Breast
  • Lean Beef
  • Tuna
  • Boiled Potatoes
  • Soups
  • Beans
  • Avocados
  • Cottage Cheese
  • Whole Grains
  • Nuts
  • Fruit
  • Yogurt
You can learn more about these foods and how they help you burn fat by researching them further online. There are so many options so you won’t get bored!
 
Losing weight doesn’t have to be that hard as long as you are willing to adjust your diet and eating habits. These are 5 simple tips that you can implement starting today!
Filed under: NutritionTagged with: , , , , , , ,

6 Ways Going Outside Can Help You Lose Weight

mother and daughter playing in a field

Research has shown that spending time in the great outdoors can reduce stress, strengthen immunity and relieve pain. Did you know that going outside can also help you lose weight? It’s a simple step that can produce big results over time.

If you’ve been struggling to shed pounds, try changing the venue from inside four walls to the fresh open air. You won’t only enjoy the view better, but you’ll see the weight drop faster. Here are six reasons to get outside for a slimmer, fitter you!

1. There are so many activities to choose from!

The outdoors offers a wide range of activities to participate in, many of them conducive to health and weight loss:

  • Head to the lake for a swim
  • Take a bike ride
  • Go for a walk in the park
  • Grab some friends for a game of soccer or tennis

Engaging in outdoor activities like these helps you burn calories quicker and keeps you from doing sedentary things that don’t benefit your waistline.

2. Outdoor exercise lasts longer

Exercise is an important part of weight loss but not a fun one for many dieters. It is not enjoyable to slog through a stifling gym workout with your eyes on the clock. Exercising outside is much different. The bright sunshine, cool breezes, and natural beauty make the outdoors an exhilarating place to get fit and an easy place to lose track of time. This results in a longer workout and a quicker path to weight loss.

3. Cooking outdoors encourages healthy eating

If you like to grill outdoors, you might want to make it a regular habit. Grilling drains excess fats from meats and other foods, making it a healthier way to cook than other methods. Plus, grilling lends itself to healthy meal choices that focus on whole rather than processed and packaged foods. Grilling goes hand-in-hand with outdoor yard play, like a game of Frisbee or fetch with the dog!

4. Getting outside means getting away from screens

Being outside offers a break from computers and other electronics that can hinder weight loss due to their sedentary nature. It’s not just harder to see screens outside; it’s also less desirable to be on them when there are so many other breathtaking visuals to capture your attention. Best of all, decreased screen time leads to more physical activity as well as lower BMI and obesity risk.

5. Fresh air boosts energy and motivation

Feeling lethargic indoors? The stifling air and closed-in space can have that effect on the brain and body. For an energy boost, go outside. You’ll feel refreshed and inspired to move, which can improve your attitude and approach to weight loss. Having more energy increases strength, focus, and stamina, all qualities that can help you shed pounds faster and more successfully.

6. Going outside improves sleep and weight loss

If you’re a poor sleeper, going outside may help and can make losing weight easier. One study showed that spending time outdoors improves sleep because it resets the body clock to be in sync with nature’s light and dark cycle. The better you sleep, the more likely you’ll make healthier food choices and avoid overeating and bingeing. Sleep also has a positive effect on metabolism.

Just Get Outside!

Losing weight can be quicker with one easy step: going outside. Spend more time in the great outdoors and see for yourself what a difference it can make to your weight loss efforts and overall well-being.

Filed under: Lifestyle, MotivationTagged with: , , , ,

7 Benefits of Using a Rowing Machine for Your Workout

woman using rowing machine inside gym with sun shining through window behind her
Looking for a low-impact exercise that gets great results? Try a rowing machine workout.Some people are put off by rowing machines because they look more complicated than a basic treadmill or stationary bike. But they are much easier to use than they look.

Why Should You Get on the Rowing Machine Next Time You’re At the Gym?

1. You’ll lose weight

Working out with a rowing machine can help you burn lots of calories. You can boost your progress if you’re trying to lose weight.

A person who weighs around 200 pounds can burn 400 calories with a vigorous 30-minute rowing machine workout. A lower-intensity regime will still burn 200 calories in the same amount of time.

2. You’ll help your heart

A good rowing machine workout boosts your heart rate and builds endurance. It is some of the best cardio exercise.

Like any cardio, it will help improve your heart function and strengthen your entire cardiovascular system. For maximum benefit, you will want to row quickly, so keep resistance low.

You will know you are working at a good aerobic level if you start sweating and have a hard time speaking without a pause to catch your breath.

3. You’ll strengthen your entire body

Many people have the idea that the rowing machine only works the arms or legs. Wrong! A good rowing machine workout hits just about every major muscle in your body.

Done correctly, every full rowing stroke engages muscles in your legs, arms, butt, chest, abdomen, and back.

4. You’ll build your core muscles

You’ve heard over and over how important it is to build up your core strength in the center mass of your body – your back, shoulders, chest and abdominal muscles. The rowing machine hits all these areas.

By strengthening your core you will improve your posture, reduce muscle fatigue in everyday activities, and lower your risk of back injury and pain.

5. You’ll burn fat

The rowing machine is perfect for the kind of high-intensity interval training that blasts fat and keeps your metabolism revved up for hours afterwards. Slower rowing mixed with periods of intense effort can burn up to 800 calories per hour!

6. You’ll be less stressed

If you are looking for a form of exercise that will help you relax, lower your stress levels, and even sleep better, try a rowing machine.

Rowing at a slower, rhythmic pace is mildly hypnotic. It helps you reach a meditative state that helps you shed the day’s cares and worries. This in turn lowers your stress and reduces release of the hormone cortisol in your body (a side effect of high stress which can also cause weight gain).

7. You’ll be able to find a free machine

When everyone is crowding into the gym at peak morning or evening hours, you may find yourself waiting in line for treadmills, ellipticals, and stationary bikes. Chances are that you will be able to find an empty rower.

The myths about the limited impact of the workout and how difficult the machines are to use scares off most people. You will be able to take advantage of your inside knowledge to quickly snag a machine – and a great workout.

If you have been looking for a low-impact workout that gets impressive results, give the rowing machine a try. It could help you get in the best shape of your life!

Filed under: Getting Active, LifestyleTagged with: , , , , ,

3 Ways to Increase Intrinsic Motivation to Lose Weight

man standing on a mountain with arms up admiring the view

Are you familiar with intrinsic motivation and extrinsic motivation? Both these types of motivation play unique roles in weight loss, but intrinsic motivation is more effective at turning a behavior into a habit.

What is Intrinsic Motivation?

Intrinsic motivation is when you are self-motivated to do a task for the enjoyment of it without a need for reward. For example, if you lift weights because you enjoy the feeling of your muscles pumping. Or if you enjoy the process of getting stronger you would be intrinsically motivated.

What is Extrinsic Motivation?

Extrinsic motivation is when your primary motivation for a particular behavior is an external reward. If you are lifting weights so that you can look better at the beach, you are externally motivated. If you reward yourself with a vacation after completing your goal of losing 30lbs, the trip would also be an extrinsic motivation.
 
Extrinsic motivation is a more powerful driver for getting you to start a new habit. Extrinsically motivated habits often don’t last as long as those formed through intrinsic motivation.

3 Ways to Increase Your Intrinsic Motivation To Start Losing Weight

1. Find like-minded individuals. Trying to lose weight by yourself can be a lonely journey. Especially if your friends and family don’t have the same exercise and eating habits that you’re developing. Try to build connections with other people who are also trying to lose weight so that you can make goals together and provide encouragement to each other. Exercising in a group setting has the benefit of keeping you honest to your goals. If you tell other people about your goal, you’re more likely to stick with it than if you keep it to yourself.
2. Set frequent goals for yourself. If you only have one goal and your goal is to lose 50lbs by the end of the year, it may be discouraging if six months go by and you still have 27lbs to go. However, if you break your goal into smaller chunks like losing a pound per week, you can check off a lot more goals from your list. Every time you complete a goal, your brain will release dopamine. You’ll get a feeling of satisfaction that will make more likely to stick with the behavior.
3. Stick to exercise you enjoy. If running is your least favorite form of exercise, there’s no point in forcing yourself to go running. There are thousands of different ways to stay active, and most of them don’t involve forcing yourself into doing something that you hate.

Getting in a Flow State

The psychologist Mihaly Csikszentmihalyi coined the term “flow” for when you’re so hyper-focused on a task that you lose your sense of time. If you want to reach this state of flow while you’re exercising, you’ll have to find something that you love doing. That shouldn’t be too difficult with over 8,000 sports in the world.
 
Finding ways to motivate yourself intrinsically will increase the probability of making regular exercise a part of your lifestyle. Try to find forms of physical activity that you enjoy. Surround yourself with people with similar fitness goals to maximize the probability of sticking with your program.
Filed under: Lifestyle, MotivationTagged with: , , , , , ,

Fuel Your Workout: A Simple Guide to Timing and Planning Nutrition

exercise equipment and healthy food scattered on a table to show nutrition for exercise

Nearly as important as the workouts you do, is how you fuel them. The right nutrition for before, during, and after your workouts can help to optimize your training goals, whether you aim to improve body composition, athleticism or overall health.

The information below will help you to establish a good nutritional foundation with which you can create a simple and easy to follow workout-nutrition plan. Keep in mind that the macronutrients included below are only a guideline – you should adjust according to your own calorie needs.

Pre-Workout

The purpose of this meal is to fuel your workout. Your body has some glycogen stores, but a meal will help you to feel more energetic and prepared for exercise.

When to Eat:

You should eat no sooner than 30 minutes before a workout, and no later than three hours. Try to reduce the volume of your meal the closer you eat to your workout to avoid digestion struggles mid-training.

How Much to Eat:

This meal should be composed of mainly protein and complex carbohydrates. Eating too many fats will cause you to feel sluggish during your workout. 
 
Your protein should stay about the same regardless, but the ratio of protein and carbohydrates will depend on the duration and intensity of your workout, as described here:
  • 30-60 minutes low intensity: 20g protein, 20g carb (1:1)
  • 1-2 hour of low-moderate: 20g protein / 30g carb (1:1.5)
  • 2+ hours high intensity: 20g protein, 40g carb (1:2)

What to Eat:

Many different foods are acceptable here, but try to stick to proteins and complex carbohydrates that easily digest and absorb. Too many vegetables will make digestion more difficult. Try these:
  • Eggs and oatmeal with fresh or dried fruit
  • Chicken with rice
  • Protein shake (whey or plant-based) with fruit
  • Granola with dried fruit and nuts
  • Fresh fruit and nut butter

Optional: Intra-Workout

You should have this meal if you are training at a high intensity and for a long duration of two hours or more.

When to Eat:

About 30 minutes into your workout, start to slowly eat/drink your intra-workout snack.

How Much to Eat:  

Keep this snack to mostly carbs, about equal to the amount of carbs that you had in your pre-workout meal.

What to Eat:

The quicker the carb, the better. Some athletes will even opt for candy mid-workout. Try these quick snacks:
  • Sports drinks
  • Granola or energy bar
  • Fresh or dried fruit
  • Sports gels or gummies

Post Workout

This meal is important because it will help you to recover from your workout, which will in turn better prepare you for the next one By the end of a workout, your body will be depleted of calories and in need of fuel to replenish, repair, and build the muscles that you worked.

When to Eat:  

Try to eat as soon as possible and within two hours to optimize your recovery.

How Much to Eat:

Your meal should be composed of a mix of protein, carbohydrates, and fats.  As with your pre-workout meal, your protein and fats can stay the same regardless, but carbohydrates depend on the intensity and duration of your workout.  You can also increase your fats if you need to eat extra calories for the day.
  • 30-60 minutes low intensity: 20g protein / 20g carb / 10g fat (1:1:.5)
  • 1-2 hour of low-moderate: 20g protein / 30g carb / 10g fat (1:1.5)
  • 2+ hours high intensity: 20g protein / 40g carb / 10g (1:2:.5)

What to Eat:

  • Chicken, rice and vegetables
  • Lean steak, potato, and salad
  • Lentils with stir-fry or curried vegetables
  • Protein shake (whey or plant based) with toast and fruit
  • Eggs on tortilla with salsa, vegetables, and avocado
You can progress your fitness far with quality workouts and training alone, but more structured nutrition timing and composition can help you to further optimize progression towards your goals
 
This guideline is to be used as a foundation from which you can create a more consistent and individualized plan. Try out the timing and meal options to see what works best for you and your goals.
Filed under: NutritionTagged with: , , , , ,