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Hey friends — this week, with the holidays in full swing, I wanted to bring you three research-backed strategies you can use to feel lighter — emotionally, mentally, and yes, physically — without rigidity, pressure, or perfection.

This episode is all about top researched strategies, that coupled with awareness, and choosing yourself in the ways that truly matter and make a difference, particularly during the holidays. 

Take a listen and share the episode – even better, set up a buddy to implement the techniques with. 

Quotes of the Week:
✨ “What most people don’t realize is that food is not just calories: It’s information… it communicates to every cell in the body.” — Dr. Mark Hyman

✨ “Our modern lifestyle… disrupts our circadian rhythms and reduces the production of the sleep hormone melatonin.” — Satchin Panda, The Circadian Code

Take a listen — and let’s move through this season with intention, clarity, and love.

 

Citations

1.    Sacks, F. M., Bray, G. A., Carey, V. J., et al. (2009). Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. Journal of the American Medical Association, 360(9), 859–873.

2.    Smith, J. D., Nguyen, T., Hall, K. D., et al. (2023). Protein and fiber intake and their effects on cravings and spontaneous snacking in adults: A randomized controlled trial. Nutrients, 15(4), 812–823.

3.    Sutton, E. F., et al. (2018). Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men with Prediabetes. Cell Metabolism, 27(6), 1212–1221.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org