LinFit24

04/02/2022

Did you know that potassium has the strongest satiety response of all the micros? Latest studies suggest that people who eat foods with more potassium (per calorie) - end up eating 40% fewer calories. Another reason to fill up that plate with good for you, healthy foods.🥑 🥬🥕

Top Sources for potassium, besides Bananas, are:
✨Avocados
✨Sweet Potatoes
✨Spinach
✨Watermelon
✨White and Black Beans
✨Swiss Chard
✨Butternut Squash
✨Pomegranate

20/10/2021

Eat your eggs and meat! Much and often!
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Among the many interesting scientific advances we are seeing around obesity and how it might best be tackled, one hormone central to the regulation of appetite routinely rears its head. Called leptin, a new study has revealed some of the molecular machinery behind its functioning, and shown how the....

21/09/2021

“One of the first differences observed was in body weight - animals on the canola oil-enriched diet weighed significantly more than mice on the regular diet after 12 months. Maze tests to assess working memory, short-term memory, and learning ability uncovered additional differences. Most significantly, mice that had consumed canola oil over a period of six months suffered impairments in working memory.”

Canola oil is one of the most widely consumed vegetable oils in the world, yet surprisingly little is known about its effects on health. Now, a new study published online December 7 in the journal Scientific Reports by researchers at the Lewis Katz School of Medicine at Temple University (LKSOM) ass...

08/09/2021

The image below shows 3 different people in 3 different age groups (or rather their upper leg in cross-section), affected by sarcopenia.

But what is it exactly?

From the time you are born to around the time you turn 30, your muscles grow larger and stronger (so you have proportionally more muscle then body fat). But at some point after 35, you start to lose that muscle mass and function and the cause is age-related sarcopenia.

Physically inactive people can lose as much as 5% of their muscle mass each decade after age 30. It’s why elder people experience frailty , falls, fractures and loss of balance- they simply lost most of their skeletal muscle to support the body mobility, agility and flexibility.

Even if you are active, you really have to emphasise resistance training and eating more protein to fight the sarcopenia- especially as you get older!

Recent data from the NU-AGE Study further highlighting the importance of ⬆️ intake (>1.2g/kg/bw) for older adults.

In nearly 1000 adults (65–79y old) across 🇳🇱🇬🇧 🇵🇱 🇮🇹, ⬆️protein intakes is associated ⬇️ risk in a dose response manner.

So go on- lift some heavy weights (or your kid 😂), do some push ups and uphill sprints, eat your protein- your body will thank you for it in the long term!
🙌💪🏋️‍♀️🍗🍖🍤🍳🥦

08/09/2021

If you’ve tried all-liquid detoxes or juice cleanses, and suffered fatigue, headaches, and moodiness only to have the weight you lost (mostly water!) creep back, there’s another way to rev your metabolism and boost your immunity- by eating more plant foods!

Right now I'm trying 3-Day Refresh by Beachbody as I felt like trying something new.

The package consists of 3 specially formulated whole food shakes, plus one fiber drink (to help you de-bloat, squash cravings), which you are supposed to consume along with eating nutritious foods (mainly veggies, fruits, and healthy fats). The reason I am doing this is to mainly boost my immunity and also get some other benefits along the way- e.g. weight loss, energy etc.

Yesterday was the first day. I followed the plan to a T but did add some more protein for my dinner.

Overall - did not feel hungry, despite calories dropping to around 1000 for the day. All the shakes taste good ( I got a mixed flavor package). Slight headache this morning but that's perhaps from dehydration. I will report back after 3 days on the results. 💪✨

27/07/2021

My health, physical and emotional is my highest value. Because without it- myself and everyone around me suffer. I don't entertain any conflicting assumptions, nor assume victim mentality , and therefore I find joy in movement, workouts, and nourishment from the food I cook and eat.

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There is no tug of war in my mind, I don't seek emotional support or consolation from food; I don't treat my workouts as punishment or something one MUST do to get or stay in shape- that's the wrong approach from the get-go. Look on it from a different perspective! Don't you love to feel energetic, agile and mobile, like you can conquer the whole world? If yes, why don't you give it a try and work on it? Eat food that makes you energetic, satiated and nourished. Move your body to build agility and strength but also for mental health and endorphins it provides.

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If you keep telling yourself that certain foods are your weakness, or you cant forego that extra snack - then you need to dig deeper to find the real reason why you are doing it and deal with it head-on. Move your body, lift heavy things- as long and as much as you can 💪🙌!

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The key is to start associating joy and happiness with a healthy body, nourishing wholesome food, challenging exercises that make you feel healthier, instead of eating junk and lazying on the couch the whole day watching Netflix.

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Stop telling yourself that you lack drive, discipline and self-control. Look from the other perspective. Appreciate and love your body in the best possible way so it serves you for a long time to come!💪🙌😎

Stay healthy and fit, my friends!👊

08/07/2021

June 2021...
I am at my fittest shape I've ever been- 💪🙌
160lbs/73kg,
20% body fat (fitness/athlete),
53% muscle mass (high).
Size S or US 6, EUR 36 in clothes.
I am 5'11 (181cm) tall

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Running, 15k Steps a day, intermittent fasting, HIIT and weight training, and high protein diet.

This is my secret! Actually, there is no secret 😝This is just what I discovered through trial and error and an enormous amount of time spent digging through the latest research data ( I am nerdy like this) and applying on myself; this is just something that worked for me to lose all the baby weight and feel better about myself. This is what I continue doing to this day to maintain this weight and fitness level.

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The most important thing is consistency and drive- continue doing it day in and day out, no matter how tired or demotivated you might start to feel. If you finished 60 day fitness program, it does not mean now you can revert back to the way you were before. You need to make it a lifestyle. A permanent change to see the results.

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Success, health, friendships, fitness, diet are an accumulation of things done in and day out! They say you become a master in what you do after you have done the very thing for 10000 hours. That should apply to everything in life really- to see the real change- you must spend enough time doing it.

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So don't give up too early or whenever you stumble. Pick yourself up and keep going. Nothing is lost until you give up!

🙌💪🏋️‍♀️🤸‍♀️🥦🍓🍗