I’ve just remembered a story that is connected to this “quality source, not quality energy source” thing, which I forgot to tell in the last call. The big difference between 2,000 calories from cookies and 2,000 calories from whole foods is the time delay. From cookies, or any high-calorie dense, processed, or ultra-processed foods, you get that energy almost immediately and you can use it almost immediately. If you don’t use it, the body will store it in a short time. That’s why you don’t feel energized in the long term. From whole foods, digestion is a much longer process. Plus, because whole foods have water, fiber, a bunch of micronutrients (not just fast-digesting carbs), and minerals, you will get more stuff, not just fast energy. Plus, because they are more complex, it takes time to get all the energy from them. So, you will feel like they have more energy in them, because they give you sustained energy over a long period. Now the story: Once I ate 2 pieces of Francia Krémes (a French cream cake) and 20 minutes later I went for a run. Since it’s not a whole food and it gives a large amount of energy, and it gave it fast, I had waaaay more energy on that day. Before, I felt tired, so I thought I would run just 1 lap (6km), but when I started, I felt that it was much easier than it usually is. So I did 2 laps, lol. My performance was the same, because I didn't want to go faster, but it felt much easier; I had more energy than usual. The moral of the story is that the quality of the energy source can be different based on your goals. Sometimes a “bad” quality source could be really good if it helps you. Do you have similar experience? Let me know👇

Our gut bacteria may produce a little B5 on their own. Deficiency is very rare, and excess/toxicity only happens with supplementation in very high doses. It may be a helpful supplement for treating acne. We get it from: - mushrooms - corn - avocado peels - potatoes and sweet potatoes - lentils - egg yolk - beef liver - poultry - fish and sea food - yogurt Which source is your favorite? Let me know in the comments. 👇

Vitamin B1 is found in many foods, so deficiencies are rare. It's water-soluble and easily excreted, so there is no known excess or toxicity. Note: B1 deficiency isn't common today, as many foods are fortified. But B1 deficiency is common with malnutrition and may contribute to symptoms of anorexia (especially over time as nutrient intake dwindles) We get it from: - Beans and legumes - Sunflower seeds and tahini (seed paste) - Marmite - Nutritional yeast - Whole grains such as oats and barley. (Many cereals will also be fortified) Do you know what could be the result if we are not getting enough? Let me know in the comments!👇

What will we learn and do in this 30 day? I will host 4 sessions. (4 live calls, once a week) 1. Session - I will teach a very simple measurement tool, that is adjustable to you and you can't forget at home (hopefully): It's called the Hand-size portions. You will learn how to measure the each macronutrients, with just your hand. - I will show you an easy food journaling method, that you can do everywhere. - I will give you some easy and very effective action steps for the start. - Aaand I will personally mentoring everyone who participate. 2. Session - This one will be interactive, we will practice a thought process about whole foods, and then you will get an action step based on that. - We will discuss what to change for the next week, based on the data you all collected. In this week it will be more personalized. 3. Session - I will teach an advanced version of the "Eat slowly" practice. (+ we will practice to recognize hunger cues) - You will get an actionable step based on that - We will discuss what to change for next week, based on the data you all collected. It will be as personalized as the second session. 4. Session - We will talk a little bit more about the factors that affect energy out. You can read about them in this post: HERE - We will discuss which factor would help each person the most. - We will discuss what to change for next week, based on the data you all collected. It will be as personalized as the third session. After the 4. Session if you all want it, I can host a 5. Call where we just hang out and discuss how it went, what you liked about, what results you get. etc. we can talk about everything. If you would like to participate, Sign up below this post: https://www.skool.com/30-day-weight-loss-sprint-1390/30-day-weight-loss-sprint-sign-up?p=50ab4e18

A deficiency of Vitamin B3 (known as pellagra) is rare in industrialized regions but can happen to people who live in poor regions with limited diets, such as rural people in South America who may live mostly on a corn-based menu. It can also happen to people with chronic diseases such as HIV or alcoholism. Niacin from foods is safe. Toxicity generally comes from supplementing excessively. Niacin can be created from tryptophan in the human body. We get it from: - Whole grains, such as whole wheat and buckwheat - Mushrooms - Canned tomato products, such as tomato paste - Beef - Fish - Pork - Chicken - Liver from any source Which source is your favourite? Let me know in the comments! 👇