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Hey fitness nerds!

Thank you all 83,876 of you!

Today, we're diving into the science behind this popular eating pattern.

Plus, we're exploring the benefits of Tongkat Ali and sharing tips to help you reduce alcohol consumption.

And don't miss our high-protein breakfast sausage roll recipe!

Read 🔽 below! 

🌭 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Why is intermittent fasting so effective for weight loss?

• Article Explained Simple: Tongkat Ali

• 3 Tips that help reduce alcohol consumption

• Healthy High Protein Breakfast Sausage Roll Recipe

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Why is intermittent fasting so effective for weight loss?

Intermittent fasting (IF) has gained popularity for good reason. It's not just another diet fad, but an eating pattern backed by science.

At its core, IF works because it naturally reduces calorie intake. By limiting your eating window, you're likely to consume fewer calories overall. But there's more to it than just calorie restriction.

IF triggers several beneficial metabolic changes. During fasting periods, your insulin levels drop significantly. Low insulin levels make stored body fat more accessible for energy use. Essentially, your body switches from burning sugar for fuel to burning fat.

Human Growth Hormone levels increase during fasting periods. HGH plays a crucial role in fat loss and muscle gain. Higher levels can boost your metabolism and promote fat burning.

Fasting also increases norepinephrine, a hormone that helps break down body fat and use it for energy. This hormone boost can increase your metabolic rate by 3.6–14%.

IF may improve your body's response to insulin, making stored body fat more accessible. This can be particularly beneficial for people at risk of type 2 diabetes.

Cellular repair processes, like autophagy, are enhanced during fasting. This "cellular cleansing" can improve overall health and potentially slow the aging process.

Many people find IF easier to stick to than traditional diets. The simple rules (eat during this window, don't eat during that window) can be easier to follow than complex dietary restrictions.

IF can help preserve muscle mass during weight loss. When done correctly, most of the weight lost is body fat, not muscle.

Some studies suggest that IF can reduce inflammation in the body, which is linked to various chronic diseases and can hinder weight loss.

Remember, the quality of your diet still matters. IF isn't a free pass to eat junk food during your eating window. Focus on nutrient-dense, whole foods for the best results.

Lastly, find an IF schedule that works for you. Whether it's 16/8, 5:2, or another variation, the best fasting schedule is one you can stick to long-term.

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3 Tips that help reduce alcohol consumption

Cutting back on alcohol can have numerous health benefits.

Here are three practical tips to help reduce your alcohol intake:

1. Set clear, achievable goals
   
   Instead of vague intentions, set specific, measurable goals.
   
   For example, "I'll only drink on weekends" or "I'll limit myself to two drinks per week."
   
   Write these goals down and track your progress.
   
   Celebrating small victories can help maintain motivation.
   

2. Find alternative ways to socialize and destress
   
   Many people drink to relax or as part of social activities.
   
   Identify your drinking triggers and find alternatives.
   
   If you usually drink to unwind after work, try a yoga class or a relaxing hobby instead.
   
   For social situations, suggest activities that don't revolve around alcohol, like coffee dates or outdoor activities.
   

3. Practice mindful drinking
   
   When you do drink, do so mindfully.
   
   Use smaller glasses, alternate alcoholic drinks with water, and sip slowly.
   
   Pay attention to the taste and experience of each drink.
   
   This can help you enjoy your drinks more while naturally reducing your intake.
   

Remember, if you're struggling with alcohol dependence, it's important to seek professional help.

Vote below to choose the diet for next week’s recipe

Healthy High Protein Breakfast Sausage Roll Recipe (makes 6 servings)

Start your day right with these protein-packed breakfast sausage rolls.

They're perfect for meal prep and on-the-go breakfasts.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 250 kcal

• Protein: 20 g

• Carbohydrates: 15 g

• Sugars: 2 g

• Fat: 15 g

The Ingredients

• 500g lean ground turkey

• 1 cup rolled oats

• 2 egg whites

• 1 whole egg

• 1/4 cup chopped onion

• 2 cloves garlic, minced

• 1 tsp dried sage

• 1 tsp dried thyme

• 1/2 tsp salt

• 1/4 tsp black pepper

• 6 large lettuce leaves (for wrapping)

The Instructions

• Preheat your oven to 375°F (190°C).

• In a large bowl, mix ground turkey, oats, egg whites, whole egg, onion, garlic, sage, thyme, salt, and pepper until well combined.

• Divide the mixture into 6 equal portions and shape each into a sausage roll.

• Place the rolls on a baking sheet lined with parchment paper.

• Bake for 25-30 minutes, or until the internal temperature reaches 165°F (74°C).

• Let cool slightly, then wrap each sausage roll in a lettuce leaf.

• These can be eaten immediately or stored in the refrigerator for up to 4 days. They're great cold or reheated.

These breakfast sausage rolls are a healthier alternative to traditional sausages.

The lean turkey and oats provide a protein boost, while the herbs give them a delicious flavour.

Wrapping them in lettuce instead of pastry keeps the carbs low. Enjoy them as part of a balanced breakfast or as a post-workout snack!

Vote for the next week’s Recipe by clicking the button below

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