Example 1

1,400 Calories

50% Protein = 700 total calories protein /

30% Fat = 420 total calories fat

20% Carbs = 280 total calories carbs

Calories per 1g Macro

Protein = 4 Calories

Fat = 9 Calories

Carbs = 4 Calories

Macro Goals

Protein = 700/4 = 175g Protein

Fat = 420/9 = 46g Fat

Carbs = 280/4 = 70g Carbs

1,400 Calories

175g Protein

46g Fat

70g Carbs

EXAMPLE 2

1,400 Calories

40% Protein = 560 total calories from protein / 4 = 140g Protein

30% Fat = 420 total calories from fat / 9 = 46g Fat

30% Carbs = 420 total calories from carbs / 4 = 105g Carbs

1,400 Calories

140g Protein

46g Fat

105g Carbs

1,400 Calories

175g Protein

46g Fat

70g Carbs

PLEASE DONT BE IN A CALORIE DEFICIT IF YOUR BMR IS ALREADY 1.1k!

PLEASE STAY AWAY FROM MEAL PREP COMPANIES!

Intermittent fasting (IF) has been shown to offer various health benefits for women, particularly in terms of hormonal balance and reducing symptoms associated with the menstrual cycle. When done correctly, IF can help regulate insulin levels, support weight loss, and reduce inflammation—factors that play a significant role in improving reproductive health.

1. Hormonal Balance:
Intermittent fasting enhances insulin sensitivity by reducing the frequency of glucose spikes, which can help regulate blood sugar levels. This stabilization of insulin is crucial for maintaining hormonal balance, as excessive insulin can lead to increased androgen levels, a key contributor to polycystic ovary syndrome (PCOS) and other hormonal disorders.

2. Inflammation Reduction:
Fasting has been linked to reduced levels of inflammatory markers, such as CRP (C-reactive protein), which can help alleviate symptoms like cramping, bloating, and pain during menstruation. Chronic inflammation is a common contributor to more severe menstrual symptoms, so lowering inflammation through IF may provide relief.

3. Improved Estrogen Metabolism:
Fasting may also affect estrogen levels positively by promoting fat loss. Since estrogen is stored in fat tissue, reducing body fat through fasting can help lower excessive estrogen levels, which are often linked to symptoms like heavy periods, bloating, and mood swings.

4. Enhancing Cellular Repair:
During fasting, the body initiates processes like autophagy, a form of cellular repair that can help reduce oxidative stress and promote healthier cellular function. This process may contribute to reduced symptoms of PMS and help in regulating the menstrual cycle.

5. Cycle Symptom Reduction:
Women who fast and focus on proper macronutrient and micronutrient intake often report reduced PMS symptoms, such as mood swings, fatigue, and cravings. A diet rich in protein, healthy fats, fiber, and essential vitamins and minerals, paired with intermittent fasting, ensures the body remains nourished while reaping the hormonal and metabolic benefits of fasting.

Disclaimer:
Before starting intermittent fasting, it's important to get a blood test to assess your current hormone, blood sugar, and nutritional status. Certain conditions, such as hypothyroidism, adrenal fatigue, pregnancy, or diabetes, may require modifications to fasting protocols or may not be compatible with fasting at all. Consult your healthcare provider to determine if intermittent fasting is suitable for your unique health needs.

https://sistersrepublic.shop/blogs/news/fasting-while-on-your-period#:~:text=It%20decreases%20cycle%20disturbances%2C%20detoxifies,use%20it%20without%20realizing%20it.

https://amymdwellness.com/blogs/news/should-you-fast-when-you-have-your-period

https://www.onlymyhealth.com/does-fasting-on-period-improve-or-worsen-menstrual-symptoms-1714636453

In this episode, we’re diving deep into why the common advice of “everything in moderation” might be sabotaging your weight loss efforts. This isn’t just about eating habits—it's about the mental approach that can leave you stuck, frustrated, and, in some cases, worse off than when you started.

Here’s what I’ll be covering:

Curious about the Carnivore and OMAD (One Meal A Day) diet? I decided to try it for a full week, and in this video, I’m giving you an honest review of the process. I’ll walk you through everything from body weight to muscle mass changes, and how my water levels fluctuated during this extreme eating style.

Here’s what I’ll cover:

If you’ve ever wondered what it’s like to live on the Carnivore and OMAD diet, this video will give you all the details you need before trying it yourself!