Tips for Adjusting to the Spring Time Change

It’s that time of year again – time to “spring forward” and set our clocks forward one hour.  Resetting clocks in devices is simple.    Unfortunately, your body clock is not nearly as easy to reprogram.    This can come with real health consequences.  An hour time shift does not seem like a lot, but your body runs on a tight schedule and this one-hour change throws us off.

Scientists have documented that the shift to daylight saving time in the spring, when we lose an hour of sleep, is linked to a much higher rate of heart attacks and car accidents.  The change throws off the sleep cycle and that is where all the problems come from.  Over the last 20 years, scientists have documented that, in addition to the master clock in our brains, every cell in our body has a circadian rhythm and time-keeping mechanism. The body and cells' circadian rhythm help regulate important functions such as sleep and metabolism. And increasingly, there's evidence that when our habits — such as when we eat and sleep — are out of sync with our internal clocks, it can harm us.

 

When we disrupt our routines with erratic sleep or eating habits, it can increase the risk of metabolic disease. For instance, overnight shift workers are at much higher risk of developing diabetes and obesity. Research also shows that kids who don't have set bedtimes and mealtimes are also more likely to become overweight. 

Regulating light exposure is key to regulating circadian rhythm.  Reducing light exposure and darkness is the primary signal to turn on the body’s metabolic processes for sleep and rest.  Bright morning light is the primary signal to wake the body up and upregulate metabolism and energy availability in the morning. 

Maximize Exposure to Bright Light During the Day

It is important to maximize your exposure to daylight in the morning. This simple step is every bit as powerful as avoiding blue light at night.   Ideally get outside immediately upon waking – just five minutes of outside light can do the trick!

Outdoor sunlight is about 1500 lux on a cloudy and 100,000 lux on a sunny day while indoor lighting typically maxes out at 500 lux! Bright OVERHEAD light is the primary signal to shut-down melatonin production and wake up.

If it is too cold to go outside, consider buying a 10,000-lux light – ideally one that you can set to shine down on your face from above you.    

Minimize Evening and Nighttime Light

Exposure to light and electromagnetic fields from computers, phones, tablets, and T.V.’s all act as a stimulant, so it is important to minimize nighttime light exposure and blue light exposure in particular.  Blue light comes from artificial lighting.   Blue wavelengths – which are beneficial during daylight hours because they boost attention, reaction times, and mood – are disruptive at night.   Energy efficient lighting is packed with blue light as our electronics.

Turn off lights or dim them as much as possible.   If you must use a computer or your phone install blue light filtering programs on both that will adjust the amount of blue light emitted by your computer, phone, and tablets. Flux – https://justgetflux.com is a free program for your laptop or tablet and the Twilight app for your phone.   Both allow you to set times and adjust blue light output of your devices automatically based on time of day! 

You can also buy blue blocking glasses to use in the evening.   This may seem gimmicky but there is very well-done research supporting the effectiveness of reducing blue light in the evening through these and other measures!

For night-time bathroom trips use a red-light nightlight as redlight does NOT disrupt sleep or reduce night vision which is why you see it used by the military on ships and submarines!

Avoid Alcohol!

Alcohol intake is extremely disruptive to sleep and for many just eliminating it results in much higher sleep quality within a week.   Consider cutting down or completely eliminating alcohol intake particularly during the work week!

Stop all food and beverage by 8pm!

Ideally stop all food and beverage intake 3 hours before bed – late food intake can create digestive issues and late beverage intake can force bathroom trips disrupting your sleep.

Stay on a consistent sleep/wake cycle!

Get up and go to bed at the same time each day – this trains the body and mind.   It is NOT a good idea to sleep in on weekends – this just disrupts your circadian rhythm.

Minimize Caffeine intake after 10am!

There are slow and fast caffeine metabolizers and if you are a slow metabolizer it is critical to stop any and all caffeine intake by 10am!   

Exercise!

Yes – it’s true – for many a consistent exercise habit will dramatically improve sleep quality and duration!

Sauna

One of the many benefits of sauna use is improved sleep!

Finish your morning shower with a cold shower!

While this may seem unpleasant at first, cold showers dramatically ramp up the secretion of norepinephrine which is the brain's primary stimulant.  See this blogpost for the many benefits of cold showers:  http://workoutanytime.blogspot.com/2022/04/can-cold-showers-improve-exercise.html

Hybrid Athlete on a Budget: Mixing Lifting, Running, and Rucking

 

If you like to lift, run, and still get outside with a ruck or backpack, you’re already thinking like a hybrid athlete. You want strength, conditioning, and real‑world performance without living in the gym or blowing up your budget.

What Is a Hybrid Athlete?

A hybrid athlete trains for more than one physical quality at the same time: usually strength plus endurance.

This looks like:

2–3 lifting sessions per week for strength and muscle

2–3 cardio sessions, split between treadmill/indoor running and outdoor rucks

Short recovery and mobility work to keep everything moving well

You don’t have to be training for a marathon or a competition. The goal is to be strong, fit, and durable enough to handle whatever life throws at you - work, school, sports, and adventure.

Workout Anytime gives you:

Lifting space and equipment for all major strength work

Cardio machines for interval and easy runs when weather or time is an issue

A controlled environment to test and track progress between outdoor rucks and runs

Because your dues stay low, you can invest in simple extras that matter—like a decent pair of shoes, a basic ruck/backpack, and an occasional session with a personal trainer to dial-in your plan.

A Simple Weekly Hybrid Plan

Here’s a sample 4‑day structure:

Day 1: Strength – Lower Body + Short Conditioning
Squats or leg presses, Romanian deadlifts, lunges, core, then 8–10 minutes of moderate intervals on a bike, rower, or treadmill.

Day 2: Run – Easy or Intervals
20–30 minutes easy, or intervals like 6 x 1 minute “hard / 1 minute easy” on the treadmill.

Day 3: Strength – Upper Body + Core
Bench or chest press, rows, shoulder press, pull‑downs, plus planks or carries.

Day 4: Ruck – Outdoor Session
30–60 minutes walking with a loaded backpack or ruck, staying at a pace where you can still hold a conversation.

Optional: Add a short mobility/recovery session in the club once or twice a week—5–10 minutes of foam rolling and stretching around your workouts goes a long way.

Where Rucking Fits In (and How to Start Safely)

Rucking is simply walking with added weight in a backpack or dedicated ruck. It’s easier on the joints than running, but more challenging than a normal walk. It fits perfectly between lifting and running because it:

Builds leg and core endurance

Burns more calories than regular walking

Preps you for hikes, travel, and every day “real world” physical tasks

To start Rucking:

Begin with 10–15% of your bodyweight in the pack.

Keep the straps snug so the load rides high on your back.

Start with 20–30 minutes once per week and build time or weight slowly.

A trainer can help you choose smart progressions, so your rucking supports your lifting and running instead of beating up your knees and back.

Trainers Can Supercharge This Plan

Trying to balance lifting, running, and rucking on your own can feel confusing—what to do when, how hard to push, and how to avoid overtraining. This is where our personal trainers shine. They can help you:

Build a customized hybrid schedule
A trainer can take your school/work schedule, your goals (5K, Hyrox‑style events, military prep, or just “fit for life”), and your current fitness level and map out a plan that fits into your week, not the other way around.

Nail technique on the big lifts
Proper form on squats, deadlifts, lunges, and presses is non‑negotiable when you’re also running and rucking. A trainer will:

Fix form issues that could cause injury

Show you how to warm up efficiently

Teach you how to choose weights and progress safely

Manage intensity so you don’t burn out
Hybrid athletes often overdo it. Your trainer can use simple tools—RPE (rate of perceived exertion), heart rate ranges, and session check‑ins—to keep hard days hard and easy days truly easy. That’s where long‑term progress happens.

Adjust for life
Missed a workout, had a brutal exam week, or traveled? Instead of throwing your whole plan away, a trainer can quickly reset your week so you keep momentum without starting over.

To squeeze maximum value from your membership as a hybrid athlete:

Plan your week in advance: Use the Workout Anytime App to create a program of 3–4 sessions.

Book a free Success Session: Even one or two sessions with a trainer can set you up with a smart program you can follow for weeks.

Track the basics: Log your main lifts, run times/distances, and ruck duration and weight. Progress doesn’t have to be fancy—just visible.

Respect recovery: Aim for 7–9 hours of sleep, hydrate, and keep at least one true rest or active recovery day.

Ready to Train Like a Hybrid Athlete?

You don’t need a huge budget or elite gear to be strong, fast, and durable. With 24/7 access, full strength and cardio options, and knowledgeable personal trainers, Workout Anytime gives you everything you need to mix lifting, running, and rucking into one powerful plan.

From #GymTok to Real Results: How Gen Z Can Turn Social Fitness Trends into a Smart, Sustainable Workout Plan

If your “For You” page looks like a nonstop stream of gym fits, PR videos, and fitness challenges, you’re not alone. Gen Z is rewriting gym culture in real time—using TikTok, Instagram, and YouTube as their unofficial trainers, hype squads, and progress trackers. The missing link isn’t motivation; it’s turning all that content into a plan that actually works in the real world, in a real gym, for real results.

At Workout Anytime, our clubs see this every day: new members walk in with screenshots of workouts, clips of trending exercises, and big goals—but not always a clear roadmap. This post is your guide to turning #GymTok inspiration into a smart, sustainable training routine you can run in any Workout Anytime location.

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Step 1: Audit Your #GymTok Inspiration

Scrolling gives you ideas, but not all ideas belong in your program—at least not right away.

Ask yourself three quick questions about any trend you want to try:

• Does this match my current fitness level?

• Does it support my goals (strength, muscle, fat loss, performance, confidence)?

• Can I safely repeat it every week without burning out?

A helpful rule: if a workout looks like a “stunt” designed for views (crazy supersets, endless volume, painful-looking form), treat it as entertainment, not a template. Instead, bookmark videos that:

• Use clear form and simple movements.

• Focus on major lifts (squats, presses, pulls, hinges).

• Show full workouts, not just highlight reels of max attempts.

Turn your feed into a curated training library, not chaos.

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Step 2: Build a Real Program (Not Just Random Workouts)

The biggest difference between creators and casual gym-goers isn’t genetics—it’s structure. Most people bounce between random TikTok workouts; lifters who progress follow a consistent plan for weeks or months.

Here’s an easy 3-day-per-week Workout Anytime blueprint you can run in any club:

Day 1 – Push (Chest, Shoulders, Triceps)

• Bench press or machine chest press: 3–4 sets of 6–10

• Incline dumbbell press: 3 sets of 8–12

• Shoulder press (dumbbells or machine): 3 sets of 8–12

• Lateral raises: 3 sets of 12–15

• Triceps pushdowns: 3 sets of 10–15

Day 2 – Pull (Back, Biceps)

• Lat pulldown or assisted pull-up: 3–4 sets of 6–10

• Seated row: 3 sets of 8–12

• Single-arm dumbbell row: 3 sets of 8–12 each side

• Face pulls or rear delt fly: 3 sets of 12–15

• Dumbbell curls: 3 sets of 10–15

Day 3 – Legs & Glutes

• Squats (barbell, Smith, or goblet): 3–4 sets of 6–10

• Romanian deadlifts: 3 sets of 8–12

• Leg press or lunges: 3 sets of 10–12

• Leg curl: 3 sets of 10–15

• Calf raises or glute finisher (hip thrusts, kickbacks): 3 sets of 12–15

Use your favorite creators for variations and “flair,” but keep this structure steady for 6–8 weeks. That’s how you turn trendy exercises into long-term progress.

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Step 3: Add Trends as “Flavor,” Not the Main Course

Trends are perfect as accessories, not foundations. Think of your workout like a plate:

• Main protein = big compound lifts (squats, presses, rows, deadlifts).

• Sides = accessory lifts (curls, raises, lateral moves).

• Seasoning = trending challenges and advanced techniques.

Examples of smart ways to plug trends into a Workout Anytime session:

• See a TikTok “quad burner” finisher? Add it at the end of leg day for 5–10 minutes, not as your entire workout.

• Want to try a viral ab circuit? Drop it at the end of push or pull day 2–3 times per week.

• Interested in a new machine sequence you saw online? Swap it for a similar movement in your current plan, not your whole program.

The goal: trends enhance your plan instead of constantly replacing it.

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Step 4: Use Tech to Train Smarter, Not Just Post More

Gen Z is already tracking everything—steps, sleep, HRV, PRs. The trick is using those tools to guide better decisions, not just collect more data.

Simple ways to plug tech into your Workout Anytime routine:

• Log your weights and reps in the Workout Anytime App app or notes, so you can see progress week to week.

• Track rest times (60–90 seconds for muscle, 2–3 minutes for heavy strength sets) instead of “scrolling until it feels right.”

• Use your smartwatch to monitor intensity: if every session is all-out, you’re not leaving space to recover or grow.

When you know the numbers behind your training, you don’t have to guess whether a trend is working—you’ll see it in your progress.

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Step 5: Make the Gym Social On Purpose

The internet made fitness social, but your club can turn it into real-world community. Most Gen Z members want more than just access to equipment; they want connection, accountability, and a place where they feel seen.

Ways to turn workouts into social experiences at your local Workout Anytime:

• Train with a friend and run the same program together, adjusting weights to your own level.

• Join club events, challenges, or small-group sessions when available.

• Ask a staff member for a quick form check or machine setup tip—building rapport makes it easier to ask for help next time.

If you like sharing your journey online, you can:

• Film short clips (respecting others’ privacy) of your lifts to track form and progress.

• Post “before and after” milestones—first day, first month, first PR.

• Use your club’s hashtags or geotag to connect with other members and build a mini local community.

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Step 6: Protect Your Mental Health While You Chase Gains

Fitness content can be motivating—but it can also mess with your head. It’s easy to compare your real body and real timeline to someone else’s edited, filtered, possibly enhanced highlight reel.

A few guardrails:

• Follow creators who educate, not just flex.

• Curate your feed: if an account spikes your anxiety or body image issues, unfollow or mute.

• Focus on performance metrics (strength, stamina, consistency) at least as much as aesthetics.

Remember: your worth is not measured in body fat percentage, follower count, or how fast you hit your goal. You’re building a lifestyle, not just a look.

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Step 7: Turn Today into Day One

You don’t need a “perfect” plan to start—you just need a simple one you can repeat. Here’s how to turn all of this into action this week at your nearest Workout Anytime:

• Pick 3 lifting days and lock them into your calendar.

• Choose one push, one pull, and one leg session based on the templates above.

• Add 1–2 “trend” moves as finishers, not centerpieces.

• Log every workout, even if it’s just exercise, sets, reps, and how it felt.

• Re-run the same basic plan next week and aim to improve one small thing (more weight, better form, one extra rep).

Let #GymTok inspire you—but let the gym floor define your results. At Workout Anytime, you have everything you need to turn scroll energy into strength, confidence, and a routine that actually sticks.

Erectile Dysfunction Drugs for Cardiovascular Health, Alzheimer’s Disease Prevention, and Muscle Building

 

Recent research show that the two most popular drugs used for erectile dysfunction - sildenafil and tadalafil (Viagra and Cialis respectively) significantly reduced the likelihood of progression to heart failure, myocardial infarction (MI), and death after 5 years as compared with men taking neither drug. Cialis had a more pronounced effect on all three clinical events than did Viagra.

Lead researcher Albert Ha, MD, of the Columbia University Irving Medical Center in New York City pointed out that, "Contrary to what most people believe, PDE5 inhibitors also have been shown to alter endothelial function and improve myocardial perfusion," he said. "We know there is data out there suggesting that PDE5 inhibitors lead to cardiac benefits, including improved cardiac function and possibly microvascular improvement."

E.D. is very common among men with cardiovascular disease because both conditions share issues with endothelial function – meaning the arterial surfaces are compromised and not functioning. In fact, ED is often one of the first signs of cardiovascular disease.

Believe it or not recent research has shown that the little blue pill (traditionally used for erectile dysfunction) may have another big benefit!

Alzheimer’s Disease

Researchers at the Cleveland Clinic used gene mapping to identify commonly prescribed drugs that might be effective for treating Alzheimer’s Disease. Out of all the drugs identified Sildenafil (Viagra) came out on top!

This was not entirely surprising since Viagra has already been identified as a potential dementia treatment by other groups. It has been shown to significantly improve cognition and memory in preclinical models.

The researchers also found that Viagra is effective early in the disease process. “Notably, we found that sildenafil (Viagra) use reduced the likelihood of Alzheimer’s in individuals with coronary artery disease, hypertension, and type-2 diabetes – all of which are comorbidities significantly associated with the disease.”

When the researchers looked at medical records from insurance for over 7 Millions Americans to see if there was a relationship between sildenafil (Viagra) and Alzheimer’s disease outcomes. The results were impressive with Viagra users 69% less likely to develop Alzheimer’s Disease than non-users after six years of follow-up.

Researchers emphasized that more study is needed to prove the causal relationship through clinical trials with large numbers of people.

Muscle Growth and Recovery

Tadalafil (aka Cialis), primarily known for treating erectile dysfunction, may have potential benefits for muscle growth and overall health. Recent research suggests that tadalafil could enhance muscle hypertrophy and improve various aspects of physical performance.

Tadalafil may promote muscle growth through several mechanisms:

· Improved blood flow: By enhancing circulation, tadalafil increases nutrient and oxygen delivery to muscles, potentially accelerating growth and recovery.

· Protein synthesis: Studies indicate that tadalafil may stimulate muscle protein synthesis, contributing to muscle hypertrophy.

· Reduced muscle damage: Tadalafil has been shown to decrease exercise-induced muscle damage, allowing for more frequent and intense training sessions.

Performance Enhancement

Tadalafil may offer additional benefits for athletic performance:

Increased endurance and stamina during workouts.

Faster recovery times between exercise sessions.

Potential improvements in lean mass content.

Health Benefits

Beyond muscle growth, tadalafil may provide other health advantages:

Enhanced cardiovascular function through improved blood flow.

Reduced inflammation in muscles following intense physical activity.

Possible improvements in insulin secretion and endothelial function.

While these findings are promising, it's important to note that more research is needed to fully understand tadalafil's effects on muscle growth and overall health. Additionally, the use of tadalafil for these purposes should only be considered under the guidance of a healthcare professional.

PDE5 Side Effects

Like all drugs these drugs can have side effects and require a prescription. These side effects can include adverse effects on the eyes in rare cases. However, a review of a large insurance database showed no consistent association between PDE5 inhibitor use and ocular events.

Another side effect can be blood pressure that is lowered too much which can occur if men are also taking other blood pressure lowering drugs such as nitroglycerin.

The Amazing Hip Thrust!

 

Everyone wants a stronger and more shapely set of gluteal muscles for many reasons including the fact that they are the largest and most powerful muscle group in the body.    The gluteal muscle group is made up of three muscles:   Gluteus Maximus (Glute Max for short!), Gluteus Medius, and Gluteus Minimus.    Glute Max makes up the bulk of your rear end, and its main function is to extend the hip and also prevent the upper body from falling forward relative to the lower body and hip.

The most powerful exercise for targeting the Glute Max is the hip thrust because it emphasizes the fully contracted position which is how we get the maximum activation of the Glute Max.  Initially hip thrusts aka glute bridges can be done on the floor lying on the back with knees flexed at 90% and lift the hips up as far as possible (without arching the back!) and lower back down again.

However, most people quickly need more load than just bodyweight to keep progressing.   This is where things get tricky because loading this movement is not easy or comfortable and can even be unsafe!    

What most people do is place the back of their shoulders on a bench facing up with knees flexed and feet flat on the floor then use a barbell across the hips.    Not only is this highly uncomfortable it is really challenging to get into position without people handing you the loaded barbell.   It also takes up a lot of space.

Another option is to use something softer like a sandbag across the hips which is more comfortable but is still awkward and hard to get enough load to do the exercise properly.  

Hip Thrust Machine

By far the best option for comfort, safety, and effectiveness is using a machine designed specifically for this exercise.   Two great options are the Matrix Glute Trainer - see video here:    https://youtu.be/Dl4_ECUA6Tg and the Abs Company Glute Lift - see video here:  https://youtu.be/GhuZld1gyEs?si=Gjnusw0jbEIYtGss 

Male or female - beginner to Olympic athlete can all use this machine!  

The hip thrust does NOT involve a large range of motion and the key is holding the top position and squeezing the glutes without arching the back.    Try a couple sets of 15 – 25 deliberate reps and you will immediately see why this is such a powerful exercise for the glutes.    It is important to NOT arch your back and to get a sense of exactly how to perform a hip thrust check out this tutorial from Bret Contreras who literally put the Hip Thrust Exercise on the map!:  https://youtu.be/LM8XHLYJoYs 

If you couple this with exercises that place maximum stress on the glutes in the fully extended position like lunges, step-ups, and Split Squats with the rear foot elevated – you will get all the glute development you want.     Then you just need to add in hip abduction for a complete glute routine!

Tips for Preventing Colds, Flu and Other Viral Infections

It is cold and flu time again along with another round of Covid circulating. Dry, cold air promotes the spread of viruses. People are also spending time cooped up inside and this creates a fertile environment for the spread of viral illness.

Here are some steps you can take to help protect you and your family:

Using a humidifier will help reduce the survival of many viruses including most strains of the flu. Increased humidity lowers the survival of viruses in the air –and improves your response to viral infection. Remember to add a few drops of essential oil like 
eucalyptus to help prevent any mold growth.

Wash your hands – yes, this simple step can prevent many infections! We contract viruses through our mouth, eyes, and nose, and the most common transmissions occur when we touch our unwashed hands to one or more of these areas. So frequent hand washing with soap for at least 20 seconds is the single best protection to avoid viral infection. Always have alcohol sanitizer in your car and on your person and use it whenever you are not able to wash your hands with soap and water.

Maintain a Healthy Diet – with adequate protein and high in fruits and vegetables – at least ½ of a gram of protein per pound of bodyweight (about 80 grams for the average man and 65 for an average woman).

Stay Hydrated – particularly during plane travel. Dehydration lowers immunity and during dry winter months dehydration is common.

Vitamin C and Zinc – while there are many nutrients that support optimal immune function two that are critical are vitamin C and Zinc. Vitamin C can be obtained by a diet high in fruits and vegetables. Zinc is high in red meat, but also extremely high in oysters and pumpkin seeds. Supplementation is also an option. Either liposomal or buffered C with bioflavonoids are the most effective types of supplement for C. For zinc choose a high-quality chelated zinc supplement like zinc glycinate, picolinate, or acetate. For Zinc 30 mg per day is plenty and should be taken with food while for C 500 – 1,000 mg is more than enough on a daily basis.

During onset of sickness the body can tolerate much higher doses of C and this is beneficial in shortening the duration of viral illness.

Elderberry Extract – elderberry extract is a potent anti-viral compound and proven to help prevent and treat viral infections. High quality elderberry inhibits the early stages of viral infection by blocking key viral proteins responsible for both the viral attachment and entry into the host cells.

Sambucol brand elderberry extract is a research proven safe elderberry extract with no known contraindications. Sambucol is available in liquid form or gummies from Amazon, vitamin stores and pharmacies everywhere. It is best to keep Sambucol on hand and begin taking it immediately as soon as you feel any symptoms.

Quercetin – Quercetin Inhibits a virus’s ability to infect other cells (viruses literally infect your cells then take control of them and make them produce more virus!)

Quercetin also inhibits replication of already infected cells.

Quercetin Supplements

Like many polyphenols – quercetin has very poor bioavailability meaning it is hard to get enough where it needs to go to produce its many benefits. The great news is that there are research proven delivery systems that dramatically improve quercetin bioavailability. Look for “Quercetin Phytosome” which is quercetin bound to phytosomes. Quercetin Phytosome is a game changer when it comes to quercetin absorption and effectiveness. Some great products include:

Quercetin Phytosome by Thorne – 2 – 4 capsules per day

Now Quercertin Phytosome - 2 - 4 capsules per day

Dr. Mercola Quercetin and Pterostilbene Advanced – 2 - 4 capsules per day

Adequate Vitamin D Levels

Vitamin D levels are extremely important to maintaining a strong immune system among many other important benefits. Testing is ideal and then adjusting daily vitamin D intake to optimize levels. Check out this previous blogpost that goes into depth on testing and optimizing vitamin D levels: https://workoutanytime.blogspot.com/2025/01/preventing-colds-and-flu-through.html

As with all supplements, speak to your physician first and those taking any medication should search for drug nutrient interactions before supplementing. For example, quercetin may amplify the effects of blood thinning medication so people on this type of medication should NOT take quercetin at all without speaking to their physician.

Weight Loss Made simple - Prioritize Protein and Fiber!

Weight loss requires you to consume less calories than you use - but there are many factors that influence both calorie intake and calorie burn.  This complexity is why many weight loss interventions fail.  Regardless of how people lose weight most people regain all of it because they revert to old habits.

Another reason is that our fat cells have an epigenetic memory meaning that cells respond to dietary and movement patterns which activate specific genes (either good or bad depending on the patterns!).  In the case of poor eating and movement habits cells tend to become resistant to changing their genetic expression.  In other words, once you become overweight you become more susceptible to regaining weight.

In order to lose weight and keep it off we need to make sustainable dietary and movement pattern changes.  According to a new study this change may be as simple as eating more protein and fiber!

Participants who ate more protein and fiber lost significantly more weight over 12 months compared to those with lower intake and this did not involve counting calories - just a focus on eating more protein and fiber rich foods.

Satiety = Protein + Fiber

Satiety refers to feeling satisfied and not hungry.   Protein and fiber both promote satiety through distinct mechanisms.   Fiber promotes healthy guy bacteria, improves bowel regularity, helps maintain blood sugar in the optimal range, and reduces cholesterol.  Consuming fiber rich foods such as vegetables, fruit, nuts, seeds, and whole grains is also linked to lower all cause mortality.  Fiber also promotes satiety after meals.

Protein also increases satiety compared to sugar and fat.  Protein causes the release of specific peptides that interact with receptors in our gut to control appetite.   Protein also provides two other important benefits related to weight loss and maintaining weight loss:

Protein increases post-meal thermogenesis (technically called post-prandial thermogenesis) meaning that it takes more energy to digest protein so that you actually have to burn more calories to digest protein.  This means you get fewer usable calories from protein.  When you consistently prioritize protein this adds up to a lot of extra calories burned over the long haul!

Protein also builds and preserves lean mass including muscle and bone!  Muscle and other lean mass are the big calorie burners in your body so building more muscle and minimizing muscle loss during weight loss is key to successful weight loss that you maintain!  Studies suggest that high-protein diets cause almost twice as much fat loss as moderate-protein diets.

Participants in this study were taught how to choose foods with high levels of protein and fiber.  Participants aimed for 7 - 11 grams of protein per 100 calories of food and 1.8 - 3.2 grams of fiber per 100 calories of food eaten.   

For maintaining weight participants aimed for 4 - 8 grams of protein per 100 calories and 1.4 - 2.8 grams of fiber per 100 calories of food eaten.  

This equated to 140 - 210 grams of protein per day and 28 - 56 grams of fiber daily.  Participants did NOT count calories!

An Easy Nutrition Program

To make this even easier shoot for a minimum of 1 gram of protein per lbs. of lean mass every day (ask club staff to have your body composition measured which will give you your lean mass and fat mass).  To make it even simpler - just focus on 1 gram of protein per lbs. of body weight.

Here is a link to a free downloadable list of high protein foods: https://reallifenutritionist.com/high-protein-foods/

When it comes to fiber focus on getting at least 25 grams of fiber per day.   Here is a list of High Fiber Foods:  https://reallifenutritionist.com/high-fiber-foods-chart/