Sluggish metabolism?
Struggling to shift your midsection?
Cortisol or insulin too high?
If you’re doing all the right things but struggling for results
Here are my go-to supps and recommendations to address any metabolic or hormone imbalance
________
Youre doing the cardio, choosing the salads, reducing sugar and carbs, training hard…
But the progress just isnt showing for it…
I hear you and it is FRUSTRATING as hell when you are following the advice and tips
The internet then makes it easier for you to think its your cortisol that’s too high, you need a gut protocol, cycle syncing approach metabolic reset or hormone balancing supplements
Here is what I find to be the biggest issues & my go to supps for thriving hormones & metabolism!
underfuelling
You could be overeating but still guilty of this
1. meal timing; top fasting and skipping meals. Stop grazing, nibbling & snacking.
Eat WHOLE BALANCED MEALS throughout the day at regular times
= balanced blood sugar = happy hormones
2. PERFORMANCE NUTRITION; ENOUGH carbs & calories (including in a fat loss phase) & fuelling training, recovery and your lifestyle demands
3. STOP. CHRONICALLY. DIETING. Stop chasing calorie deficits and trying to eat as little as possible
Eating to hit your macros/calories but under nourishing
1. QUALITY FOOD!!!
More WHOLE FOODS!!!! Fibre. Protein. Wholegrains. Complex carbs. Healthy fats
Minimize sat fats, fast food and alcohol
2. micronutrients matter a lot for healthy hormones & metabolism. WHAT you eat impacts how you feel, perform, digest…etc.
How’s your sleep? Stress management? Movement?
Life outside of the kitchen & gym impacts what you do in the kitchen & gym thus results from it.
Sleep & stress management are VITAL in building your ultimate physique and losing body fat
They have a massive flow on effect!
Movement. Is. Key. If you aren’t prioritizing walking and movement, you are suppressing your metabolic capacity and your hormones wont be happy
TRAINING & RECOVERY
Do you respect your rest days?
Are you training HARD and to failure?
Train HARD but recover hard.
More =/= better and most often I find people who struggle with seeing changes, doing too much low quality work and just creating more fatigue without impactful stimulus for results.
NUTRITION through the year….
Do you only pay close attention to your tracking & nutrition when shredding for summer? Or on a 12 week challenge? Or wanting to lean down?
The result of this = adding more bodyfat and having less muscle year after year
= spinning your wheels, lowering your metabolism, motivation and overall health.
Your mindset & approach matter
Nail the basics and then care for supplements. Now that being say, YES, food & lifestyle FIRST, but not ONLY
Here are some I recommend…..
GO-TO SUPPS
1. MAGNESIUM GLYCINATE; best taken before bed. Increase dosage around your period/PMS if needed
2. VIT D; dosage depends on where you live. 2000-5000iu is a good range
3. CREATINE; especially as women and even more so in perimenopause and beyond.
4. A high quality multi is a great insurance policy.
5. PROTEIN POWDER to SUPPLEMENT your diet. Not be the only source of protein you have.
—->
QUESTIONS TO ASK YOURSELF
– how are you sleeping? 7-9 hours a night?
– how do you manage your life stress? work stress?
– do you get outside in natural night?
– what are your coffee habits like?
– do you skip meals?
– get a lot of takeaways or restaurant meals?
– how much & how often do you drink alcohol?
– are you diligently tracking your calories & mindful to snacking?
– are you tracking your steps? getting in hard training & recovering from it?
– do you respect your rest days?
I hear you
Theres so much information out there that leaves you confused, hungry, and wondering if your body is even cut out for it…
its a lot isnt it?
Take a swipe through, save it for reference later & follow @transformxruby for more
If you have Qs, leave them below
Hormonal imbalance is a marketing plot as hormones are in a constant state of flux. HOWEVER you can have a dysregulated system which leads to protection mechanisms with your hormones & metabolism responding to that
The fix? looking at your current lifestyle and seeing where you need to start making some changes.
one thing at a time and be patient with it because you can put in all the right actions but there can be a decent timelag to you noticing the difference, especially if you overrid or forced the signals too long
Worry first about your lifestyle and habits…
Diligently track the food you are eating & the movement you do outside of the gym before you blame your hormones or cortisol.
& get a full blood panel from an MD before you buy the next unicorn potion online 🙂
Its why I will always recommend seeking out a qualified coach & nutritionist (hello) to help you with YOUR circumstances as its easy to feel like a message is for US when it plays with our emotions.