Fez 90Fit

Fez 90Fit Online coach for professional women 40+. Finally a sustainable approach to long term wellness

29/05/2026

Top 5 Coffee Shop Drinks Ranked

Not all coffee shop drinks
Are equal for fat loss

Number one
Black coffee or an Americano

Zero calories
No blood sugar spike
And helps boost metabolism

Number two
Flat white with semi skimmed
Or full fat milk

The protein in milk
Helps slow caffeine absorption

Number three
Matcha latte
With unsweetened soy or almond milk

Matcha may help
Lower cortisol levels

Number four
Chai latte with oat milk

Often very high in sugar

Always ask for
Unsweetened versions

Number five
Frappuccinos and blended coffee drinks

Basically liquid sugar

And can contain
Hundreds of calories

Key message

Your coffee order
Can affect energy
Hormones
And fat loss

DM 90FIT if you want a plan that actually works

29/05/2026

Top 5 Overrated Healthy Foods

Some “healthy” foods
Are secretly stalling fat loss

Number one
Granola

Many granolas contain
Huge amounts of sugar

Sometimes 8 to 10 teaspoons
Per bowl

Number two
Rice cakes

They spike blood sugar fast
And leave you hungry again
Very quickly

Number three
Agave syrup

Marketed as natural
But basically pure fructose

Which can be stored as fat
Very easily

Number four
Coconut products

Many coconut yoghurts and milks
Are low in protein
High in fat
And loaded with added sugar

Number five
Smoothie bowls

They may look healthy
But are often packed
With calories and fruit sugar

Key message

Healthy marketing
Does not always mean healthy food

DM FATLOSS if you want a plan that actually works

28/05/2026

Is Kefir Good for Gut Health
:
Kefir drinks can be a great option

Yes
They are good for you

They support gut health

Kefir helps feed
The good bacteria in your gut

And helps reduce
The bad bacteria

Which can improve

Bloating
Digestion
And nutrient absorption

A healthy gut

Makes weight loss easier

An unhealthy gut
Can slow everything down

Like trying to move a car
With the handbrake on

You might still move
But it feels much harder

Gut health also supports

Energy
And overall wellbeing

Key message

Healthy gut
Healthy body

DM FATLOSS if you want a plan that actually works

27/05/2026

Fasted Morning Workouts Does Timing Matter

Training first thing in the morning
On an empty stomach
Is very common

But it does not automatically
Burn more fat

Fasted cardio or weights
Does not give you a special advantage
For fat loss

Total calories and consistency
Still matter more

The real issue is not fasted training

It is what you do after

If you train early
You should not delay eating for too long

Better approach if you train in the morning

Wake up
Train within 60 to 90 minutes

Then eat a proper breakfast
Soon after your workout

This helps recovery
And keeps energy stable

What to avoid

Waking up
Training late into the morning
Then waiting hours to eat

That can leave you
Low on energy
And more fatigued later

DM FATLOSS if you want a plan that actually works

26/05/2026

Yes, you can add a little honey to your Greek yogurt, but here’s how to do it the smart way 👇
Choose quality honey

Go for a good, preferably organic honey. The better the quality, the more nutrients and immune support it gives you.

Keep it small

Half a teaspoon is plenty, just a light drizzle. It adds sweetness without overloading on sugar.

Do this right, and you get a touch of sweetness while keeping your yogurt a healthy, protein-packed snack.

DM HONEY if you want tips for healthy snack swaps and controlling sugar cravings

25/05/2026

Brain fog is very common
After 40

Hormonal changes can affect

Memory
Focus
And concentration

Two things help massively

Number one
Strength training

Strength based training
Helps rebuild brain connections

Walking and cardio
Do not have the same effect

Number two
Sleep quality

6 hours minimum
7 hours is even better

Your brain needs quality sleep
To properly recover

Also focus on

Omega oils
And stable blood sugar levels

Too much sugar
Can make brain fog worse

Bonus tip

A nose strip at night
May help improve airflow
And sleep quality

Key message

Better sleep
And strength training

Can massively improve brain fog

DM FATLOSS if you want a plan that actually works

24/05/2026

Working out every single day
Can actually backfire

Especially after 40

Your body needs recovery

When you train
Your cortisol levels rise

Because exercise
Is a stress on the body

That burning feeling in workouts

Is tiny tears in the muscle

And if you never rest

Your cortisol stays high

Which can make fat loss harder
Especially around the stomach

That is why some people
Train every day
But still struggle to lose weight

The sweet spot

2 to 4 workouts a week

Rest days still matter

Walking
Stretching
And yoga are great options

Key message

Recovery is part of fat loss

DM FATLOSS if you want a plan that actually works

23/05/2026

You do not need to cut out bread completely

You just need better choices

Number one
Sourdough bread

The fermentation process
Lowers the glycemic index
And helps control blood sugar

Number two
Rye bread

High in fibre
Keeps you fuller for longer
And lower impact on blood sugar

Number three
Seeded whole grain bread

The seeds add fibre
And healthy fats
Which slow glucose spikes

Number four
Wholemeal and brown bread

Better than white bread
But always check the ingredients

Number five
White bread and baguettes

Fast blood sugar spikes
Very little fibre
And the worst option overall

Key message

If you eat bread
Choose sourdough or rye

And pair it with protein
And healthy fats

DM FATLOSS if you want a plan that actually works

22/05/2026

Not all oils are equal

Some help your body
Others increase inflammation

Number one
Extra virgin olive oil

Best used cold
Like on salads

Supports hormones
Heart health
And helps reduce inflammation

Number two
Coconut oil

Great for high heat cooking
And more stable than many oils

Number three
Animal fats and ghee

Good cooking options
Especially at higher heat

Number four
Avocado oil

Neutral taste
And handles heat well

Worst oils to cook with

Vegetable oil
Sunflower oil
Rapeseed oil
Corn oil

These oils are high in omega 6
And can increase inflammation
Especially when heated

Key message

The oils you cook with
Can impact inflammation
Hormones
And fat loss

DM FATLOSS if you want a plan that actually works

21/05/2026

Sucralose is everywhere

Protein shakes
Zero calorie drinks
Pre workouts

Is it bad for you?

Not really

But having it every day
Can negatively affect
Your gut microbiome

A better option

Stevia

Stevia is plant based
And more natural

Sucralose is man made

And while it is considered
Better than aspartame

Too many artificial sweeteners
Every single day
Can still impact your health

Key message

Better gut health
Can make fat loss easier

DM FATLOSS if you want a plan that actually works

20/05/2026

Ozempic and Mounjaro
Can reduce appetite massively

They mimic the fullness hormone
So you feel full for longer

But there is a major issue
Especially after 40

Rapid muscle loss

Arm muscle
Leg muscle
Core muscle

You may lose weight

But also lose strength
Joint support
And metabolism

Because your metabolism
Relies heavily on lean muscle

And when people stop the injections

Weight regain can happen quickly

The natural alternative

Protein with every meal
More fibre
Strength based training

These help support fullness naturally
Without slowing your metabolism

DM FATLOSS if you want a plan that actually works

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