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Ever caught yourself stuck in a weight loss platea

Ever caught yourself stuck in a weight loss plateau? Found yourself feeling lethargic after dieting for a prolonged period?

A reverse diet may be your answer!

Check out this education video as Master Coach and WBFF Pro, Maria Birova @maria_birova explains reverse dieting!

#reversediet #diet #diethacks #nutrition #wbff

Whether it's plates in the gym or plates in the ki

Whether it's plates in the gym or plates in the kitchen -- if you want to level up on your nutrition knowledge or become a pro in program design... THIS is your is your very last chance to SAVE! 🚨

Our epic Cyber Monday sale marks the very last time this year you'll be able to access our industry-leading online education at 50% OFF!

Study online, in your own time - and scale your fitness business OR unlock the knowledge you need to become your very own coach.

Whatever your goal, wherever you want to be this time next year, unlock the tools and knowledge you need to become your very best self, TODAY.

Hit the link in our bio to shop now!

#cleanhealth #blackfriday #cybermonday #onlineeducation #sale #lastchance

We are BAAAAACK! Welcome to Season 3 of The Indus

We are BAAAAACK!

Welcome to Season 3 of The Industry Leaders Podcast, where Maria Birova @maria_birova chats to some of the brightest minds in the fitness industry!

This week, we welcome accredited dietitian Astrid Naranjo @antidiet_dietitian.

Astrid is a Clinician Dietitian and Nutritionist and has a Master's Degree in Nutrition and Dietetics Practice. She is passionate about strength training and women’s health and has one of the most engaged followings on social media in the nutrition space!

Tune in as we speak to Astrid about her philosophy on nutrition as a dietitian and break down some of the biggest myths in the industry!

In this episode, you’ll learn:
✅ How Astrid got started in the fitness industry
✅ The number one error people make when planning their own nutrition
✅ If there is a ‘golden split’ when it comes to consuming your macros
✅ How much protein you should REALLY be consuming daily
✅ What supplements you should be taking
✅ How to boost energy with FOOD
✅ Hacks for being an incredible nutrition coach
Plus, SO much more!

Hit the link in our bio to listen now! 🎧

#podcast #nutrition #dietitian #nutritiontips #cleanhealth

HAPPY #FLEXFRIDAY! 💪🏼 One of the questions

HAPPY #FLEXFRIDAY! 💪🏼

One of the questions we often get asked is…how much muscle can someone build in a month naturally?

Unfortunately, there is no straight forward answer to this question as the variance between individuals is massive! 🚨

Age, gender, training age, genetics, nutrition, lifestyle, the type of training intervention…all these things can make a difference.
Furthermore, the method used to assess muscle gain such as DEXA scan verses bioelectrical impedance verses 4-compartment model and so forth can also make a large difference.

Studies typically show anywhere from 0 to 7kg of lean muscle gain for interventions lasting anywhere from 2 weeks up to 1 year, with the average lean muscle gain being about 1.5 to 2kg and the average study duration being about 13 weeks.

That means the average person can expect to gain about 0.5kg to 0.75kg of lean muscle per month. That may not seem like a lot but over the course of a year that can add up to about 6-8kg of lean muscle per year.

Therefore, when looking at building muscle, it is SO important to set a long-term goal and not get too discouraged if it seems like your gains are coming too slow or not at all. If you persist with it long enough you will make progress…consistency is king! 👑 💪🏼

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#muscle #musclebuilding #shredded #hypertrophy #flex #fridayflex #cleanhealth #traininghacks #nutritiontips

Check out what our students have to say! 🤩 Mee

Check out what our students have to say! 🤩

Meet @veronikalarisova, a PT, exercise physiologist, nutritionist and social media influencer.

Vee has completed many of our Clean Health certifications... check out what she has to say about out learning experience! 🌟

The thermic effect of feeding (TEF) refers to the

The thermic effect of feeding (TEF) refers to the increase in basal metabolic rate following a meal, due to the energy cost of digesting food.

The different macronutrients all have a different TEF:
🍗 Protein has the highest TEF at around 20-30%
🍝 Carbohydrates have a TEF around 5-15%
🥑 Fats have the lowest TEF at around 0-5%

That means if you consume 100 calories from protein, about 20-30 calories of those calories will be used up in digestion. On the other hand, if you consume 100 calories from carbohydrates, only 5-15 calories will be used up indigestion.

⚠️ So, how much of an impact does TEF have on your metabolism in the long run?

Well, previously we used to believe that low carbohydrate diets had a metabolic advantage, because some early studies showed that low carb diets yielded slightly greater weight loss for a given energy deficit. Initially this metabolic advantage was attributed to the hormone insulin.

However, low carb diets generally tend to be higher in protein, and therefore tend to have a higher TEF. More recent studies, which equated for protein, have not shown any benefit of low carb diets.

Therefore, it has now been established that the metabolic advantage of low carb diet was due to the higher thermic effect of protein, not insulin!
Although this effect is not huge, it can still help you get more caloric bang for your buck.

#diettips #calories #thermiceffect #nutritiontips #protein #carbs #nutritionknowledge #nutritiontips

Sunshine is almost as essential for our health and

Sunshine is almost as essential for our health and well being as air and water. ☀️

Sunshine provides us with our daily dose of vitamin D which has many reported benefits including:

✅ Promoting healthy bones and teeth
🌞 Supporting the immune system
✅ Improved brain function and nervous system health
🌞 Regulating insulin levels and supporting blood sugar management
✅ Supporting lung function and cardiovascular health
🌞 Suppressing the expression of genes involved in cancer development
✅ Improved detoxification
🌞 Increased muscle mass and strength
✅ Reduced body fat
🌞 Protection from infectious diseases!

It has been well documented that countries with the lowest sunlight exposure have the highest incidence of depression.

Surprisingly, vitamin D deficiency is quite common worldwide, even in countries that get adequate levels of sunlight. Lack of sunlight exposure is the primary reason for the worldwide epidemic of vitamin D deficiency.

😎 So, how much sunlight per day do you really need?
The current guidelines for sun exposure are 20–30 minutes of sunlight on the face and forearms during middle of the day, at least 2–3 times a week. This amount has been shown to be sufficient to maintain adequate vitamin D levels in countries such as the UK during the summer months.

So, go on, get outside and get yourself some SUNSHINE today! 💛

#cleanhealth #sunshine #sun #sunday #tips #wellbeing #vitaminD

Substantial research, money, and time are invested

Substantial research, money, and time are invested into uncovering advanced strategies to help athletes get an extra edge. One of these strategies is the use of supplements, due to claims of improved performance, well-being, and health.

Are supplements necessary for everyone? Absolutely not!
However, for athletes trying to optimise their performance and results, wholefoods alone may be inadequate.

Here are my top supplement recommendations for a high performing athlete:

WHEY & CASEIN PROTEIN 🥛
Whey and casein supplements present high quality, cost-effective and convenient protein options that can facilitate an optimal protein intake to maximise training results.

CREATINE MONOHYDRATE 💊
Research has consistently shown that supplementing with 5g per day of creatine monohydrate can improve exercise performance, as well as improve the adaptations from our training.
Other research suggests that creatine can advance post-training recovery, reduce injuries, and help to manage core temperature levels.

CAFFEINE ☕
Caffeine is a great supplement to augment physical and mental performance.
A single dose of 3-6 mg per kg of bodyweight can increase mental concentration and attention, muscle contraction strength, endurance performance, fatty acid oxidation, while lessening perception of fatigue, and sparing muscle glycogen.

BETA ALANINE 💪🏼
Supplementing with beta-alanine every day for 4 - 8 weeks has related to improved endurance performance in exercise efforts lasting 1 - 6 minutes.
Researchers have also described trainees being able to achieve one or two additional repetitions in the gym when training in a range of 8-20 reps.
Supplementing with beta-alanine may develop improved buffering capacity of metabolic waste products and therefore delay the onset of fatigue!

NITRATES ⚪
Nitrate is a governor of blood flow and vasodilation via its by-product nitric oxide.
Nitrate seems to increase exercise performance by reducing the oxygen cost of exercise and delaying time to exhaustion, improving endurance capacity in exercise efforts lasting 1-10 minutes.
The recommended dose of nitrate in supplement form to optimise performance benefits is 6.5 – 13mg per kg.

Can I REALLY eat what I want and still achieve my

Can I REALLY eat what I want and still achieve my goals?

Well, this’s certainly a complex question. Let’s unpack it with @antidiet_dietitian.

If your goal is to gain weight ASAP, the answer is simple. Yes you can. Go for it!! 🍔

On the other hand, if your goal is to maintain or even lose weight, then your diet will be definitely constrained to the following variables:

✅ Calories in: Requirements per day for your particular weight goal (these are the foods and calories you consume)
✅ NEAT: Non Exercise Activity Thermogenesis (these are the calories out!)
✅ BMR: basal Metabolic Rate (another factor of calorie out!)
✅ TEF: thermic effect of food or dietary induced thermogenesis, is the amount of energy expenditure above the basal metabolic rate due to the cost of processing food for use and storage (yet another factor of calorie out!)

Flexible dieting is a simple dietary approach. Like it sounds, the person is able to enjoy life, eat some of the things you like, while making progress. The diet is designed based on the foods you like. Don’t like tuna? No worries, then don’t eat it! No foods are off limits!! 🍿 🍔 🥓 🍫

Think of your macros as a daily or weekly target. If you’re someone with a higher TDEE you may be able lose weight on a greater amount of calories, you’ll have a bigger buffer as you can eat more calories. On the other hand, If you’re someone with a reduced TDEE then to lose weight you may need to eat less calories.

It’s important that the majority of your foods come from whole-food, nutrient-dense, filling sources of foods. What it has been suggested is that if you have some treats from time to time to protect your mental health, it’s totally fine. Just fit them into your macro requirements!

If you want to implement a successful flexible diet plan, you’ll need to track your macros/calories to ensure these meet your requirements.

The flexible dieting concept can be simplified with a quote from Mike Doehla, “You can eat whatever you want. You just can’t eat how much of it you want!?

#flexibledieting #flexiblediet #diethacks #diettips #nutrition #nutritionhacks #cleanhealth

IG LIVE: Nutrition Considerations for Women. In ca

IG LIVE: Nutrition Considerations for Women. In case you missed our weekly live chat with Clean Health Master Coach & WBFF PRO @maria_birova & Accredited Clinical Dietitian, Astrid Naranjo @antidiet_dietitian

Tune is as we go over best practices to optimize nutrition for women, navigating menstrual cycles, developing healthier relationships with food, and more.