#diet tips

Worry not, that’s an easy ass upgrade!

Add more beans, lentils, whole grains, fruits, nuts, seeds, and actual vegetables. Swap some refined carbs for higher-fiber versions when you can.

10 Foods to Boost Testosterone Naturally

Low energy? Slow muscle growth? Your grocery list might be the missing piece. Diet plays a huge role in supporting healthy hormone levels. >==>>> Start Your 30-Day Fitness Challenge

I designed this infographic with 10 foods that are rich in Zinc, Magnesium, Selenium, Vitamin D & Healthy Fats - nutrients linked to healthy testosterone production:

THE LIST: 1. Eggs - protein + vitamin D + cholesterol for hormone production 2. Fatty Fish (Salmon, Sardines, Mackerel) - omega-3s & vitamin D 3. Pomegranate - may help reduce cortisol 4. Spinach - magnesium powerhouse 5. Pumpkin Seeds - best plant source of zinc 6. Lean Red Meat - zinc, iron, protein in moderation 7. Garlic - allicin may help lower cortisol 8. Avocados - healthy fats + B6 9. Oats - fiber + sustained energy 10. Brazil Nuts - selenium for male reproductive health

Important: Food alone won't dramatically increase testosterone if your lifestyle is off. You need:

Save this poster for your next grocery run. Consistency is the key.

For informational purposes only, not medical advice. Always talk to a professional about hormone concerns.

Source: Created by me - Free to reblog with credit.

Haven't been posting much. Haven't had time. And definitely haven't had time for people's opinions, so there is that.

So the sad news is that my weight loss has been pretty stagnant since my last anniversary 😢 I will have to check the numbers but yeah, it has been a year again.

Don't get me wrong- maintaining is a HUGE Win. But I am still in the 190's most days and I am only 5'5".

So I have not been keeping a deficit over time.

Now I know. I am checking that box with no shame and moving on. Here is to the year I turn 45 and hit my elusive goal weight!

It has been a mixed bag and there have been ups and downs. Many of them. But, I keep pulling up those bootstraps and moving on.

There have been many wins!

Unboxed and started using my walking pad

Learning to eat to satiety not overstuft

Continually tweaking of problem areas

Started Jiu Jitsu

Started biking outdoors again

Started running! Mufaka whut?!

Stayed employeed

Mom is still kicking

House is still standing

Started watching tiktok

Started Pokemon again! Great for extra walking but sucky for other activities because nothing else counts for much.

Not wins-

Used to workout more. A lot more.

Tired often, even tho I keep trying for earlier bedtime

Still struggle with night eating

Still struggle with afternoon snacking

Stopped my conqueror challenges, which was really supporting lots of biking & elliptical miles

Here was my latest meal:

Afterwards I did a Listerine strip. Which I knew about 20+ years ago. Why have I not been using them?

All right you hawt bitch. Let's go!

Time to level up!

You have done a great job making aire your lifestyle is sustainable over time. Let's GOOOO!