Table of Contents
Narratives
Work With Hunger, Not Against It
Quick note. If you are recovering from disordered eating, please skip this and seek qualified care. Starving yourself is not healthy. Much love!
"Calories in, calories out."
You've heard it before. It's simple and often works, but real life makes it messy. But what does it mean?
Food gives you energy. Living, breathing, thinking, and moving all expend energy. That total energy burn is called metabolism.
Eat more than you spend, and your weight goes up. Eat less, and it goes down. Appetite, sleep, stress, and hormones can all make this harder on some days, but don't get discouraged. Don't fight hunger; manage it.
Here are some food and behavior tips that might help.
Food wins I've seen work
Build meals that keep you full.
Prioritize protein and fiber. Aim for a fist of protein, two fists of fruits or veggies, and add a fist of starch if needed.
Pause before getting seconds.
Finish your plate and wait ten minutes. Most hunger fades when you give it time.
Hydrate first.
Water, unsweetened coffee, or tea can take the edge off.
Choose high-volume, low-calorie foods.
Think fruits, veggies, and lean protein.
Snack ideas: Plain popcorn, watermelon, Greek yogurt, carrots, apples :)
Protein-rich: Eggs, chicken, lentils, cod, turkey.
Eating window (Optional).
Some people do well with twelve to sixteen hours without food. Please, skip this if you're pregnant, breastfeeding, or on glucose-lowering meds.
Non-food wins that make a difference
Lift weights two to three times per week.
Muscle burns calories just by existing.
Walk seven to twelve thousand steps per day.
Walking and running burn about the same number of calories per mile.
Sleep. Then sleep again.
Seven to nine hours of sleep makes hunger, recovery, and decision-making much easier.
If you found this helpful, you might like this post: How can I improve flexibility while losing weight?
Remember, the goal is not to suffer. The goal is to feel better. So stack a few small wins, let momentum build, and remember you are a human, not a robot.
You can do this.
Stay Flexy,
David
Ready to keep the momentum going?
Scroll down to check out today’s challenge and see how you do!
Please support the stretch
Movement of the Day
Pigeon Stretch
This stretch opens the hips and glutes, eases lower back tension, and improves hip mobility.
Watch the demo here.
How to Do It:
Bring your front leg forward, with the knee bent, and your back leg extended behind. Keep hips square and upright, or fold forward to deepen the stretch.
Hold for 30 to 60 seconds, then switch sides.
Tips:
• Keep hips as even as possible
• Flex your front foot to protect the knee
• Use a cushion under the hip if needed
Many of these exercises are in my complete flexibility plan.
Reply “Full Body” if you're interested.
Myth-Busting
MYTH: Stretching before bed always helps you sleep better.
Gentle stretching can help you relax, but sleep depends more on light, temperature, and routine. If light stretching helps you wind down, great. Just keep the intensity low. Hard stretching can make it harder to fall asleep.
Stretch with Me
Full Body Flexibility Series (Ep. 2)
Welcome back to the Full Body Series. This intermediate-level session builds on Part 1!
Subscribe to @WorkoutsbyDavid for more follow-along videos!
Your Voice Matters
Thinking about bringing something back…
A while ago, I created a joint health supplement called Flexy Joints. It helped support mobility, recovery, and daily movement. I’m considering bringing it back with better ingredients, stronger research, possibly under a new name, and I want your honest input before doing anything.
Would you be interested in a joint health supplement?
Today’s Challenge
Shoulder Squeezes
Sit or stand tall and gently pull your shoulder blades down and together as if sliding them into your back pockets, hold for 5 seconds, then relax. Try to do 10.
Reply if you made it to 10!
Did your shoulders feel less tense?
Check out last week’s challenge here.
How did you do on the last challenge?
Thanks for Reading
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