This course explains various key supplements that can help with optimum health, weight loss and athletic performance. Click this link to view course: [https://drive.google.com/file/d/1STNP4UhgMPg3Dz1t2tF5mSWQS4q68L6p/view?usp=drivesdk](https://drive.google.com/file/d/1STNP4UhgMPg3Dz1t2tF5mSWQS4q68L6p/view?usp=drivesdk)

After watching the nutrition crash course, if you don’t know your blood type, order a test here: [https://hlyfemethod.com/shop/blood-test/](https://hlyfemethod.com/shop/blood-test/) Understanding how your blood type can give insight into a base level of foods to consume can be a game changer. Remember, this is base level. To further optimize, a microbiome test is the next step.

Need more personalized help or accountability coaching? Or maybe you have a health challenge that requires further support. Book a call to discuss with Holly today: [https://calendly.com/hlyfemethod/one-on-one-1-hour-private-clients](https://calendly.com/hlyfemethod/one-on-one-1-hour-private-clients)

Use this link to calculate the calories needed to fuel any of the following: -Desired Fat Loss -Weight once you lose the fat -Current weight if you do not desire to lose any additional fat [https://www.niddk.nih.gov/bwp](https://www.niddk.nih.gov/bwp)

Determine your body type by taking the quiz in the attached PDF. Here you can determine your macros percentages after you determine your body type. [https://drive.google.com/file/d/1lWQEBiHOOGY-oj5f3KMT-U-6RnUdqISb/view?usp=drivesdk](https://drive.google.com/file/d/1lWQEBiHOOGY-oj5f3KMT-U-6RnUdqISb/view?usp=drivesdk)

Viome is our recommended source for understanding your personal microbiome and how dialing in your digestion through science specific to your body can help supercharge your metabolism, stop bloating and inflammation, improve insulin resistance, perimenopause symptoms and in some cases reverse disease. Once your results are in, we will gladly review them with you. Order the Gut Intelligence Test Here: [https://viomehq.sjv.io/HLYFE](https://viomehq.sjv.io/HLYFE) Enter Code HYLYFE for 10% OFF!

If you’re starting from square one and trying to make sense of what to do to build muscle while fixing your metabolism and losing fat, here’s a great simple route that can be done three days per week to get you started.

Insulin resistance and perimenopause can share similar symptoms. Watch this clip to distinguish between the two. As always prefaced, this is not medical advice, just a way to help guide you in the right direction with symptoms you may be experiencing. Blood work is always recommended first. [https://drive.google.com/file/d/1ZOR9CatF9-bnGbbKDgqDgZgdH0qwJts2/view?usp=drivesdk](https://drive.google.com/file/d/1ZOR9CatF9-bnGbbKDgqDgZgdH0qwJts2/view?usp=drivesdk)

If you are foregoing Microbiome testing or are waiting for your results, I recommend choosing one of these meal plans and food lists to follow as a basic guide.

Whether it’s accomplishing a weight loss goal, starting a fitness program or even starting a new project, learn how perfectionism can block us from reaching our goals. [https://drive.google.com/file/d/1OdgsNwWFUjfJncDF1fZ3YN8OEaJSoE0E/view?usp=drivesdk](https://drive.google.com/file/d/1OdgsNwWFUjfJncDF1fZ3YN8OEaJSoE0E/view?usp=drivesdk)

One of my favorite online therapists offers some great insight into how our emotions play a role in overeating or eating foods that don’t serve us and how to combat emotional eating. Watch this short clip here and feel free to reach out to her if you need additional help in any mind/body area: [https://youtu.be/uwYt2jHEclA?si=hh8egtfEV8wekDtb](https://youtu.be/uwYt2jHEclA?si=hh8egtfEV8wekDtb)

Motivation starts the interest, discipline keeps us going and helps us reach our goals. Watch this clip on how to cultivate discipline when the motivation runs short: [https://youtu.be/AtbkxxoTrYk?si=9hAa39DupshCA63f](https://youtu.be/AtbkxxoTrYk?si=9hAa39DupshCA63f)

Fasting can help jumpstart the metabolism as well as help to balance hormones in some (according to research). If you have a history of disordered eating, fasting is not recommended. In addition, if you have been on a path of yo-yo dieting, fasting is not recommended until adhering to The Metabolic Fix for 6 months. Below is a simple protocol to begin fasting: [https://docs.google.com/document/d/16zcXiJpMKAkROJAnFDlOEWwzxYD1OF7q/edit?usp=drivesdk&ouid=115531222716539475343&rtpof=true&sd=true](https://docs.google.com/document/d/16zcXiJpMKAkROJAnFDlOEWwzxYD1OF7q/edit?usp=drivesdk&ouid=115531222716539475343&rtpof=true&sd=true)

Follow these quick tips as the foundation for igniting your metabolism and creating energy for fitness: [https://www.canva.com/design/DAG7-i0WDOY/vUXWB6wsavUhDQ_Pv38PBw/view?utm_content=DAG7-i0WDOY&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h747ff193f7](https://www.canva.com/design/DAG7-i0WDOY/vUXWB6wsavUhDQ_Pv38PBw/view?utm_content=DAG7-i0WDOY&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h747ff193f7)

Click here for Nutrition Coach Holly’s favorite healthy recipes on Pinterest: [https://pin.it/6PIf5i5yW](https://pin.it/6PIf5i5yW)

Ever feel like you always seem to have these “blocks” that prevent your success no matter what it is you’re trying to accomplish? It may be time to explore how your nervous system might be effecting your outcomes. [https://1drv.ms/p/c/e7b1e19bd0da40c8/IQBYawTHbFTAQoicoxTC7pIMAbJBd9GY3FzlysKNeIcx5fM](https://1drv.ms/p/c/e7b1e19bd0da40c8/IQBYawTHbFTAQoicoxTC7pIMAbJBd9GY3FzlysKNeIcx5fM)

Watch this presentation on how sleep affects the metabolism and what you can do to optimize your sleep. [https://drive.google.com/file/d/1AYCg_cn2xlDfYGD3NH568bzDCtxmnIm3/view?usp=drivesdk](https://drive.google.com/file/d/1AYCg_cn2xlDfYGD3NH568bzDCtxmnIm3/view?usp=drivesdk)

Check out this better way to construct a bowl of oatmeal that provides complete nutrition with protein, fiber and nutrients that support your metabolism. [https://www.canva.com/design/DAG7-7Qnjyc/VjlwL_aDPGk7lPoAQMzZdQ/edit?utm_content=DAG7-7Qnjyc&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton](https://www.canva.com/design/DAG7-7Qnjyc/VjlwL_aDPGk7lPoAQMzZdQ/edit?utm_content=DAG7-7Qnjyc&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton)

You don’t have to give up foods like pizza just because you’re fixing your metabolism. Just eat a better version! Here’s a great way to eat pizza that’s a complete, healthy meal. [https://www.canva.com/design/DAG70KpKiKU/dJWTIC_kFgj4w4HzY4t-cA/edit?utm_content=DAG70KpKiKU&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton](https://www.canva.com/design/DAG70KpKiKU/dJWTIC_kFgj4w4HzY4t-cA/edit?utm_content=DAG70KpKiKU&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton)

Pasta can be a great part of your diet. Here’s a better way to create pasta as a well balanced, high protein meal that checks all the boxes. [https://www.canva.com/design/DAG7-viPkiw/H3Qe7RAuRXwQ3d1RRsquww/edit?utm_content=DAG7-viPkiw&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton](https://www.canva.com/design/DAG7-viPkiw/H3Qe7RAuRXwQ3d1RRsquww/edit?utm_content=DAG7-viPkiw&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton)