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CICO (calories in vs. calories out) is law, there is no need to restrict ourselves to an eating window as if calories eaten at a certain time or between a window makes a difference. How do we lose fat? I mean lose fat, not water weight, but actual fat. We need to burn more than we consume to lose fat. My approach with clients includes increasing protein (when appropriate), increasing physical activity, supplementing correctly, and eating well based on their specific nutrition needs (not less).  Here are 5 ways to create a negative energy balance (a calorie deficit): Build more...

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Link to Medium.com article: "FITNESS AND NUTRITION AS ANCHORS FOR ANXIETY"

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By not shutting down essential parts of yourself to please the wrong people. People who are confident within themselves do not feel threatened by you, you are not responsible for the emotional states of others. If you are operating in integrity and doing no harm, remove the concept of trimming yourself down as a soother for people with opinions. Sometimes it is your energy, sometimes it is your mere existence... You can never trim yourself down enough for the wrong people. You cannot win the un-winnable. ‪You will only be a threat to the wrong people for you. The right...

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