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Private: How to know you’ve found a good health coach

Reviewed by Brian St. Pierre, MS, RD

Once you decide you want to work with a health coach, finding the right one goes beyond checking off a list of qualifications.

How do you know if you’ve found the best health coach for you? What are the qualities of a good coach besides the obvious credentials?

We’ve listed some traits to look out for when choosing a health coach.

Essentially, it all boils down to how the two of you “vibe.” You should find someone you get along with and trust, someone who seems to truly “get” you and is as invested in your success as you are.

Let’s dive deeper into what all that means.

Why is it important to find a good health coach?

A skilled health coach serves as a personalized guide.

They’ll help you achieve your goals with tailored advice, motivation, custom nutrition plans, and exercise routines designed specifically for you.

They won’t just give you generalized or generic advice about diet and exercise. This individualized approach ensures that you maximize your full potential and make the most of your fitness journey.

7 signs you’ve found a good coach

What are the qualities of a good coach?

How do you know when you’ve found one?

These seven qualities are by no means an exhaustive list, but they can help you narrow down your options.

1. They can walk you through their process.

A good health coach should possess the skill to clearly explain the steps, strategies, and milestones integral to their approach.

This not only demonstrates their expertise but also shows that they have a structured process to help you succeed.

Even more than that, they should also be able to draw on insights gained from practical experience. Articulating lessons learned from working with other clients like you shows understanding for the issues or preferences you might have. They’ve proven that they know how to address challenges similar to yours.

2. They can provide references and testimonials.

A hallmark of a good coach is their openness to share references and testimonials without hesitation. Transparency not only reflects confidence in their ability but also underscores their commitment to client satisfaction.

Ideally, these references should be from clients in your demographic with similar goals. If you have a particular injury, for example, a good coach will have testimonials from clients they’ve worked with in the past who experienced a similar injury or physical limitation. A good coach understands the value of real-world feedback and recognizes that the experiences of past clients can speak volumes.

Moreover, the ability to connect with past clients demonstrates a coach’s confidence in the relationships they’ve built. If a coach avoids providing references, that should raise concerns about their client interactions and the impact of their coaching.

Testimonials, in particular, offer insights into the tangible benefits clients have experienced under a coach’s guidance. Positive testimonials not only validate the coach’s skills but also provide you with a glimpse of the potential results you can expect.

3. They ask you questions.

A coach’s interest in your story is a reflection of their commitment to your success. They should ask you questions—lots of them. A quality coaching relationship is built on a foundation of understanding, and effective coaches recognize the importance of delving into your unique circumstances.

Rather than simply presenting a pre-packaged solution, a good coach should be genuinely interested in your “why.” They should want to understand your motivations, challenges, and specific goals. The questions they ask should help them tailor their coaching plan to your particular preferences and lifestyle.

4. They listen to you.

Another quality of a good coach is the ability to integrate your thoughts and feedback into the coaching process. Remember, this is a two-way, collaborative relationship.

Listening extends beyond the spoken word; it involves deciphering the nuances and subtleties of your communication. A good coach is attuned to not only what you say but how you say it.

A coach’s responsiveness to your feedback should foster an environment of trust. If you express concerns or suggest modifications to the plan, a good coach listens, understands, and adapts the program. This flexibility ensures that the coaching process remains dynamic, adjusting to your evolving needs and circumstances.

5. They communicate openly and often.

As we said, transparent and open communication is a two-way street. This element is fundamental to your success and includes how and when you and your coach touch base.

Effective coaches establish clear expectations regarding communication from the outset. Whether it’s setting regular check-ins, defining response times, or outlining preferred communication channels, a good coach is accessible to you and reliable in responding. You should feel comfortable reaching out, knowing that your coach is receptive to any questions or concerns you have.

6. They consider your health holistically.

Your well-being extends beyond isolated facets like exercise and nutrition. You’ll know you’ve found a good health coach when they also take into account your sleep quality, stress levels, past injuries, and exercise experience. They know how these factors work together and influence one another.

For instance, understanding your nutritional habits allows a coach to develop a diet plan that improves on your current eating habits, without being unrealistic. Acknowledging past injuries or exercise experiences informs workout routines that prioritize safety and effectiveness. The consideration of sleep patterns and stress levels further refines the approach, promoting overall well-being.

This holistic, multi-faceted view of well-being is called “Deep Health.” And when a Deep Health approach is applied, it means you’re more likely to create positive habits that affect every aspect of your life—for the long term.

7. They can adjust your program to fit your needs.

A good coach will adjust your program to fit your changing needs as you work to achieve your goals.

Whether you have specific dietary requirements, time constraints, or preferences in workout styles, a coach tailors the program to ensure it not only helps you make progress but also integrates seamlessly into your lifestyle—and can adapt as necessary.

Tips for finding a good health coach

Finding a good health coach goes beyond looking up online reviews or asking friends for recommendations (though those are good ways to get started).

Here are some more tips to keep in mind as you look for a health coach.

Identify your goals

Before seeking a coach, take a moment for introspection.

Ask yourself why you want to work with a health coach and what specific outcomes you aim to achieve.

Whether it’s weight loss, improved fitness, better sleep, or overall well-being, clarity on your objectives serves as a guiding compass in selecting the right coach.

However, it’s also okay not to have a specific goal, or if your goal is something general like, “I want to be healthier.” Helping you clarify and refine your goals is part of a health coach’s job. They can engage you in meaningful conversations to understand your aspirations, challenges, and motivations until the two of you shape a tailored plan together.

Talk to prospective health coaches

Once you’ve identified three to five potential health coaches, take time to meet with each one-on-one.

Prepare a list of questions and talking points to guide these discussions. Your questions should focus on things like their coaching philosophy, past experiences, and success stories. Understanding how their approach aligns with your goals is essential to making sure you truly “get” one another.

During these conversations, also pay attention to the coach’s communication style and demeanor. Consider whether you feel comfortable and genuinely heard during the conversation.

Day-to-day logistics are important as well. As you get to know each coach, ask them about their availability, preferred communication channels, and the structure of the coaching sessions. This will ensure a smooth and manageable collaboration.

Evaluate the “vibe”

Coaching is, at its core, a relationship-based service, and the personal connection you establish with your coach can profoundly impact your motivation and commitment to your health goals. A positive and supportive connection fosters a sense of trust, making the coaching relationship more enjoyable and effective.

However, recognize that there’s no “perfect” coach.

Instead, focus on finding a coach who’s “good enough” for you—someone whose approach aligns with your preferences and understands your unique circumstances. While there might be a coach who, on paper, seems to fit all your criteria, less tangible elements like a coach’s personality, communication style, and general energy are paramount. Trust your instincts and choose a coach with whom you genuinely connect.

We’re here to help you reach your goals

The health coaches at Precision Nutrition are experts in their fields. They take the time to understand your behavior and habits as they design a plan to fit your unique goals and lifestyle.

Our coaches don’t just give you advice about diet and exercise. They work closely with you so you can learn healthier, sustainable habits that will help you feel better long term.

Try our 1:1 coaching program now and achieve the results you deserve.

The post Private: How to know you’ve found a good health coach appeared first on Precision Nutrition.

How to navigate decision fatigue when working toward your fitness goals

Reviewed by Brian St. Pierre, MS, RD

We all make thousands of decisions every day, large and small.

What to have for breakfast. Whether or not to exercise—or when. Which project to tackle first at work. More coffee or not.

After a while, it’s only natural that decision fatigue sets in.

Decision fatigue can happen to anyone—but it’s especially disruptive when you’re trying to change old habits and make new (healthier) choices, but you lose steam by 10 AM.

Let’s take a closer look at what decision fatigue is, what causes it, and how to shake it off so you can continue to make good, intentional choices ongoing.

What is decision fatigue, anyway?

Decision fatigue refers to the deteriorating quality of decisions made after a prolonged period of decision-making. Decision fatigue can also happen when faced with an overwhelming number of choices.

When working toward wellness goals, the mental exhaustion from constant decision-making can hinder your ability to make positive choices, especially in areas like exercise and nutrition. The constant evaluation of your workout schedules, meal choices, and other aspects of your lifestyle and routine can lead to decision fatigue.

Signs of decision fatigue

Decision fatigue can manifest in several ways. It might last days, weeks, or longer.

Here are six common signs that you might be experiencing it.

Sign #1: Procrastination and avoiding decisions

One of the primary signs of decision fatigue is procrastination and the tendency to avoid making choices. As decision fatigue sets in, you may find it increasingly challenging to initiate or conclude decision-making processes, leading to delays and lack of action.

Sign #2: Impulsivity

On the other hand, decision fatigue can also manifest as impulsivity. In an effort to expedite decision-making and alleviate mental strain, you may resort to impulsive choices, increasing the likelihood of taking less thoughtful actions.

Sign #3: Exhaustion

Decision fatigue often leads to mental exhaustion. You may feel tired and mentally drained, which may affect your overall cognitive functioning and energy levels.

Sign #4: Brain fog

A common symptom of decision fatigue is the sensation of “brain fog.” This mental cloudiness can hinder clarity of thought, making it difficult for individuals to focus, process information, and make wise choices.

Sign #5: Overwhelm

As decision fatigue accumulates, individuals may become easily overwhelmed by even minor choices. Tasks that would typically be manageable may seem daunting, contributing to heightened stress levels.

Sign #6: Irritability

Decision fatigue can lead to increased irritability and emotional sensitivity. The mental strain from continuous decision-making may impact an individual’s patience and tolerance, resulting in reactive emotional responses.

What causes decision fatigue?

A combination of factors can contribute to decision fatigue.

Cause #1: You’re always making decisions.

When you find yourself constantly making numerous decisions throughout the day, from choosing what to wear to deciding on work-related tasks, you may be prone to decision fatigue.

The cumulative effect of these daily choices can overwhelm your cognitive resources, making subsequent decisions more challenging.

Cause #2: You make a lot of decisions that impact other people.

Decisions that have a significant impact on others can contribute to decision fatigue.

When your choices carry weight and affect those around you, the mental burden intensifies. Balancing personal and professional responsibilities that influence others can lead to a heightened sense of responsibility and decision-related stress.

Cause #3: You make stressful or complex decisions.

Engaging in decision-making that is particularly stressful or complex can accelerate the onset of decision fatigue.

Evaluating intricate scenarios, especially under pressure, demands more cognitive resources, expediting mental exhaustion. High-stake decisions amplify the toll on your mental energy, making subsequent choices more taxing.

Cause #4: You’re experiencing a difficult or uncertain life situation.

Life situations characterized by difficulty or uncertainty can exacerbate decision fatigue.

Coping with unusually stressful challenges, whether personal or professional, consumes mental bandwidth. Navigating through uncertainty heightens decision-related stress, intensifying the impact of decision fatigue.

How does decision fatigue relate to your health and wellness?

Decisions related to diet, exercise, and overall health management can be overwhelming.

Constantly evaluating food choices, workout routines, and health-related decisions can challenge cognitive resources, exacerbating decision fatigue.

Further, when experiencing decision fatigue, your ability to make thoughtful, proactive health decisions diminishes. Fatigue may lead to impulsive choices, such as impulsive eating or skipping workouts, impacting your progress toward your goals.

How to overcome decision fatigue

Overcoming decision fatigue may not happen instantly, but by following these tips, you can significantly reduce its effect on your health and well-being.

All it takes is some careful planning and learning to let go.

Strategy #1: Remove choice from areas of your life where you can.

The intentional simplification of daily decisions not only streamlines your life but also enhances your cognitive capacity for more meaningful and impactful choices.

One approach is to establish routines to set some aspects of your daily life in stone—no decisions necessary. This deliberate structuring (such as predetermining what days/times you do your workouts) serves to reduce the ongoing need for decision-making in these areas.

Implementing routines also provides a psychological framework that turns repetitive decisions into automatic actions. For instance, adopting a regular weekly meal prep ritual.

Of course, this strategy is particularly beneficial for recurring activities, where predetermined choices can be consistently applied. This act of intentionally removing choices can give you back a sense of control and predictability in your daily life.

Strategy #2: Delegate where you can.

Whether in the workplace or at home, delegating decisions to others not only lightens your cognitive (and practical) burden but also promotes collaboration.

Distributing tasks at work fosters a sense of shared responsibility—and of course lightens your workload. By involving team members in decision-making processes, you not only benefit from diverse perspectives but also empower others to contribute their expertise.

Similarly, within the family or household, delegating responsibilities not only shares the cognitive load but also promotes a more supportive environment. This practice allows each family member to contribute their unique strengths, creating a more balanced distribution of decision-making responsibilities.

Strategy #4: Prioritize relaxation activities.

Relaxation activities are particularly effective in combating the effects of decision fatigue.

Quality sleep rejuvenates cognitive functions and replenishes mental energy. When you’re well-rested, you’re better equipped to face the challenges of decision-making.

In addition to sleep, try engaging in mindfulness practices, such as meditation or deep breathing exercises.

Exercise, too, not only promotes better sleep but also releases endorphins, which elevate mood and improve cognitive function.

Strategy #5: Manage stress and practice self-care.

Stress and decision fatigue are connected, so learning to manage the former will help alleviate symptoms of the latter.

Many of the relaxation techniques we previously mentioned are also great stress management tactics.

Try establishing a consistent self-care routine, like reading, taking a warm bath, or spending quality time with loved ones. These activities can provide a mental break and contribute to a positive mindset, which, in turn, helps prevent and reduce decision fatigue.

Strategy #6: Work with a coach.

By hiring a coach, you effectively delegate certain decisions to an expert.

By leveraging their knowledge, you not only streamline decision-making but also gain valuable insights and support on your journey to optimal health.

A health coach provides guidance on fitness, nutrition, sleep, stress, and recovery, and can design tailored plans to help you improve each of these areas.

Moreover, a health coach assists in establishing routines, contributing to the removal of unnecessary decisions from your daily life.

Working with a coach offers personalized support, helping you navigate health-related decisions while also enhancing accountability and motivation.

We’re here to help you reach your goals

At Precision Nutrition, our coaches are certified experts who can help you make positive decisions to improve your life. Decision fatigue ends with us, as every client receives a personalized, tailored plan designed to work with their personal preferences, lifestyle, and goals.

Learn more about how the coaches at Precision Nutrition can help you learn to live the healthier, more well-balanced life you deserve.

The post How to navigate decision fatigue when working toward your fitness goals appeared first on Precision Nutrition.

Stay Pain-Free with Therapeutic Percussion

Therapeutic percussion has evolved from traditional manual techniques to modern tools like massage guns, and it can effectively augment trigger point therapy when used correctly. However, understanding the mechanism of pain referral and treating the true source of pain rather than just the symptomatic areas is crucial for achieving lasting relief.

The post Stay Pain-Free with Therapeutic Percussion appeared first on MASSAGE Magazine.

The importance of personalizing your fitness and nutrition program

Reviewed by Brian St. Pierre, MS, RD

A personalized fitness and nutrition program is the antidote to one-size-fits-all, generic advice.

If you’re tired of trying programs that just don’t fit with your lifestyle or preferences, a personalized program may be what you need to get—and stay—on track.

We’ll explore what a personalized coaching program includes, as well as the many health and wellness benefits you can enjoy when you follow one.

What does it mean to have a personalized coaching program?

In a personalized coaching program, you work with a health coach who tailors a plan to fit your unique needs.

They assess your individual goals, lifestyle, and preferences to create a program that’s designed just for you.

Personalized coaching programs often include custom nutrition and exercise plans, but they also take into account factors like your current skills, history, schedule, relationships, and stressors.

What are the benefits of individualized coaching?

Let’s take a look at what you can expect from a personalized coaching program and all the ways it can help you feel better in the long term.

Specifically targets your goals

By personalizing your plan, a dedicated health coach helps you work toward specific goals while paying careful attention to your overall well-being.

Whether your aim is weight management, stress reduction, or improved sleep, a personalized program ensures that each aspect of your routine contributes to these goals. Your coach tailors not only workouts and dietary guidelines but also considers broader lifestyle factors to holistically support your health objectives.

For instance, if weight management is your primary goal, your coach doesn’t just prescribe a generic workout routine but tailors exercises that are both effective and enjoyable for you. Simultaneously, dietary recommendations are carefully customized, taking into account your preferences and expectations.

A health coach considers all elements of your daily life—your schedule, stress tolerance, health conditions—when developing your personalized program. When a health coach takes this approach, it can help shape your daily routine so it’s aligned with your goals.

Provides personal support and attention

With personalized coaching, you’re not navigating your health journey alone. Your coach is there to provide ongoing support, helping you overcome challenges and celebrate victories.

As you work together, your coach will continue adjusting your plan to meet your needs more precisely.

Moreover, the added accountability is a major advantage of personalized nutrition coaching. Regular check-ins and feedback sessions provide an opportunity for both of you to address concerns, refine strategies, and celebrate milestones.

The individualized support and attention from a coach can increase your chances of achieving—and sustaining—your health and wellness goals.

Customized learning and teaching

In a personalized nutrition coaching program—unlike generic workout classes or mass-produced fitness programs—the teaching approach can be customized to suit your unique learning style. This customization helps you integrate information more effectively while also enjoying the process.

Perhaps in the past, you’ve experienced the frustration of feeling overwhelmed or lost in a workout class due to a mismatch in teaching styles. With a personal health coach, you have the opportunity to find someone you connect with better.

This dynamic of trust between the two of you helps you both feel confident, comfortable, and excited to work together. You can ask questions, seek clarification, and engage in meaningful discussions with your coach. They, in turn, can ask questions and clarify your needs as you progress.

Incorporates your preferences and needs

A good health coach will consider your past experiences, limitations, and current values and goals to ensure that every aspect of the program is customized to you.

Whether it’s dietary choices, favorite exercises, or scheduling constraints, your coach tailors the plan to fit organically into your life. This helps maximize the chances you’ll stick with the plan.

For instance, if you have dietary restrictions or preferences, your coach can design a personal nutrition plan that accommodates those specifications. Similarly, if you have physical limitations or aptitudes in terms of exercise, they can adapt a program to include activities that you enjoy and that align with your abilities.

Your coach will also consider your mental and emotional well-being. A good health coach will not only be trained in nutrition and fitness, but also human behavior and psychology, so they can design strategies to help you address stress, motivation, and overall recovery.

Easily adjustable

One major advantage of a personalized coaching program is the flexibility it offers, allowing you to easily adjust your plan as needed. Unlike rigid, one-size-fits-all approaches, a dedicated health coach understands that life is dynamic and what works today may need adjusting tomorrow.

This adaptability is essential for long-term success. Your coach will also help you progress at a pace that works for you so you can continue to feel challenged and motivated without pushing too hard or getting bored.

If something in your plan isn’t working as expected, your coach is there to help. Open communication with a coach you trust allows you to have candid conversations about your progress, challenges, and any necessary modifications.

For instance, if you find a particular type of exercise uncomfortable or unenjoyable, your coach can make program or movement adjustments for you. Similarly, if a dietary recommendation isn’t feasible due to budgetary constraints or simply your palate, your coach can help you explore alternative options that still support your health goals.

How to pick a health coach

Select a number of health coaches that work with people who have goals like yours, and then have one-on-one conversations with each to narrow down your options.

During these discussions, pay attention to how well they listen and understand what you’re looking for. The coach you choose should have a portfolio of happy clients in or close to your specific demographic. Their experience working with clients who have similar abilities or limitations to yours lets you know they understand your unique needs.

We’re here to help you reach your goals

The certified coaches at Precision Nutrition are experts in their field and can help you make sustainable lifestyle changes to reach your goals. You’ll not only receive customized nutrition and exercise plans, but you’ll learn the skills you need to maintain your success long-term, too.

Our coaches will delve into your personal habits so you can understand why you make the choices you do—and add positive changes to your life. Learn more about our personalized, science-based coaching program today and start your journey to a healthier, happier you.

The post The importance of personalizing your fitness and nutrition program appeared first on Precision Nutrition.

Why you might have hit a plateau with your fitness goals

Reviewed by Brian St. Pierre, MS, RD

From hitting a wall with your workouts to stalled weight loss, plateaus can occur at any stage.

But all that hard work hasn’t been for nothing. Plateaus, although frustrating, can be useful.

In this article, we’ll take a closer look at what causes them, how to push through, and when to consider embracing the plateau and shifting into maintenance mode.

What is a plateau in fitness?

A plateau refers to a period of time where you feel like you’re no longer making progress. For anyone who’s been actively pursuing fitness for a while, you know the signs: maybe you’ve stopped losing weight or gaining muscle, you’re bored by your workouts, or you’re struggling to find energy and recovery properly.

Progress isn’t linear, and the gains you make initially aren’t sustainable at the same rate indefinitely. Newcomers to health and fitness often experience rapid initial results, which they might expect to last forever.

However, as you become more seasoned, progress becomes more challenging, and you’ll inevitably hit plateaus more often.

Does a plateau only refer to your workout routine?

Plateaus can happen in any aspect of your wellness journey. Remember that “wellness” incorporates more than exercise—it’s about your whole, multidimensional health. Also called “Deep Health,” this refers to the many aspects of your lifestyle that work together to contribute to your overall well-being, including:

Social health
Physical health
Emotional health
Mental health
Environmental health
Existential health

While we often talk about plateaus in the context of your workout or fitness routine—you can’t increase the weight you’re deadlifting, or lose another few pounds of body fat—it’s not the only place a plateau can happen.

Sometimes working out harder might not be the answer, and you’ll have to address one of the other dimensions of your Deep Health—whether that’s working on your sleep, mindset, or supportive relationships.

Is a plateau always a bad thing?

Contrary to what you may have heard, a plateau is not inherently negative. It’s a natural and expected phase that occurs for various reasons (which we’ll cover in more detail below).

A plateau is simply your body’s way of providing valuable feedback.

A plateau may actually signify that you’ve reached a level of fitness worth preserving. In fact, learning how to navigate and sustain a plateau is a valuable skill. It ensures that you don’t lose the progress you’ve worked so hard to achieve.

Just as breaking through plateaus can be essential to keep working toward your goals, mastering the art of maintaining your current state of wellness also contributes to the overall success of your health endeavors.

Ultimately, that’s many people’s long-term goal: to be able to sustain the progress they’ve made at the apex of their achievement.

Why does a plateau happen?

The more you understand why you’ve hit the plateau, the better you’ll be able to adjust your plan accordingly to move beyond it.

We’ll list seven common reasons why you might have hit a plateau, plus some initial fixes to try.

Plateau reason #1: Repetitively performing the same workout routines

A fitness plateau can happen when you stick to the same workout routine without variety. While routine helps you build habits, your body adapts to the repetitive stress, which leads to diminished returns.

To work through this plateau: Diversify your exercises, introducing new challenges that keep your muscles engaged and responsive. For example, if you’ve primarily taken cycling classes, it might be time to include some weightlifting.

Plateau reason #2: Performing ineffective training routines

Not all exercises yield the same results for everyone. If your current routine doesn’t target specific muscle groups effectively, you might hit a workout plateau.

To work through this plateau: Focus on exercises that align with your goals and provide adequate challenges. Once you’ve determined your goals, research and select workouts that specifically target the necessary muscle groups.

Plateau reason #3: Not pushing yourself hard enough (Intensity not high enough)

In fitness, intensity matters. If you’re not pushing yourself hard enough during workouts, your body won’t experience the necessary stress to prompt muscle growth.

To work through this plateau: Gradually increase the intensity of your exercises and challenge your limits without compromising safety. This could mean increasing the weight you’re lifting or the tempo at which you’re completing your exercises. Take note of the number of reps you perform and/or the pace you move through your workouts so you can measure progress over time.

Plateau reason #4: Not progressively overloading your muscles

Muscles adapt to stress over time. If you’re not progressively increasing resistance or intensity, your muscles won’t get stronger. Plateaus can occur when your workout fails to challenge your muscles beyond their current capacity.

To work through this plateau: Regularly increase the resistance or intensity to stimulate ongoing improvements.

Plateau reason #5: Training inconsistently

Keeping a consistent workout schedule is one of the keys to fitness. Irregular workout patterns can lead to plateaus as your body doesn’t receive a consistent stimulus for growth.

To work through this plateau: Establish a regular workout schedule and stick to it to maintain steady progress.

Plateau reason #6: Needing to adjust your nutrition plan

Your eating habits can also cause plateaus. If you’re experiencing persistent fatigue or energy crashes, your nutritional intake may be falling short of your body’s needs.

Your body needs certain nutrients and enough calories for peak functionality, and if it doesn’t receive those, you might not be able to perform your workouts as well.

To work through this plateau: Try to incorporate a higher proportion of nutrient dense, minimally processed foods into your diet so you get the macronutrients and micronutrients you need to achieve your goals.

Plateau reason #7: Not paying attention to other lifestyle factors

Fitness is more than just exercise. Ignoring lifestyle factors such as nutrition, sleep, and stress can contribute to plateaus. Your body needs proper fuel, recovery, and stress management to thrive.

To work through this plateau: Try to focus on incorporating high-nutrition foods into your diet, creating an atmosphere of calm before bed, or learning healthy techniques for coping with stress.

How do you know if you’ve hit a plateau?

Here are some things to look out for.

Plateau sign #1: Your workouts feel easy

When your workouts start feeling noticeably easier than they used to, it’s a strong indicator that you might be experiencing a fitness plateau. The initial challenge that once accompanied your exercises diminishes, suggesting that your body has adapted to the current routine. Pay attention to changes in perceived effort during your workouts.

Plateau sign #2: You’re not noticing progress

Lack of progress is a clear sign of a fitness plateau. If you’re not seeing improvements in strength, endurance, or other fitness parameters over an extended period, it’s time to reassess your approach. Tracking your performance and noting any stagnation can help identify when you’ve hit a plateau.

Plateau sign #3: Hitting a standstill with a particular exercise

Whether it’s running at a consistent speed, lifting heavier weights, or performing more repetitions, a plateau becomes evident when you can’t seem to push past a certain point. If you consistently struggle to make progress in a particular aspect of your fitness routine, it may be time for an adjustment.

Plateau sign #4: You’re feeling fatigued

If you’re experiencing persistent levels of tiredness, or you feel like your energy skyrockets then drops, your wellness routine—including your workout and your nutrition plan—may not be providing your body with the support and fuel it needs.

Excessive fatigue or brain fog may point to nutrient imbalances or insufficient caloric intake. On the other hand, it might indicate that you’re training too hard and not allowing your body the rest it needs. Either way, this could lead to a plateau since your body doesn’t have the resources it needs to recover and continue making progress.

How to break through a plateau

While you don’t always need to break through a plateau, it’s often worth trying.

These seven methods can help you push through if that’s what your body needs.

Or, if they don’t work, they can let you know that it’s time to shift into maintenance mode.

Plateau breakthrough #1: Upend your routine

To overcome a workout plateau, consider a radical shift in your routine.

If cardio has been your mainstay, integrate strength training to challenge your muscles in new ways.

Conversely, if you’ve been predominantly lifting weights, experiment with machines, resistance bands, or high intensity interval training to introduce variety.

Altering the type and intensity of your workouts not only targets different muscle groups but also prevents your body from acclimating to a specific routine.

Plateau breakthrough #2: Focus on nutrition

Breaking through a plateau isn’t only about changing your exercise routine—it’s about addressing all aspects of health.

Assess your nutrition to ensure it supports your fitness goals, providing the energy and nutrients your body requires.

Experiment with meal timing and frequency to optimize energy levels throughout the day, preventing slumps and cravings.

Hydration also plays an important role in performance, so make sure you’re drinking enough water daily.

Plateau breakthrough #3: Try something completely new

Introduce novelty to shake things up.

If solo workouts have been your norm, join a group fitness class for a change of pace. If the gym is your usual setting, consider engaging in a local sports league or trying a new outdoor activity over the weekend.

The unfamiliarity of a new challenge not only sparks physical adaptation but might also rekindle your motivation.

Beyond exercise, shake up your nutrition. Experiment with different foods. Try new recipes. Explore a different dietary approach. These can all provide the nutritional variety your body needs for renewed progress.

Plateau breakthrough #4: Focus on progressive overload

If your focus is on strength training, a plateau may arise when you neglect to consistently challenge your muscles. Avoid this plateau (or push through it) by gradually increasing the resistance or intensity of your exercises.

Carefully track your current lifting capacity and strategically plan increased increments of resistance.

Aim for gradual but steady progression, whether it’s adding more weight, increasing repetitions, or adjusting the intensity of your workout.

Plateau breakthrough #5: Rest, recover, repeat

Overtraining or consistently pushing your body without adequate recovery can lead to plateaus. To break through, incorporate planned periods of rest into your routine.

During rest, the body repairs and strengthens itself, allowing muscles to recover and adapt to the stress of previous workouts. This process helps you avoid burnout, reduce the risk of injury, and ultimately overcome plateaus.

Consider incorporating active recovery days, where you engage in low-intensity activities to promote circulation and flexibility without imposing excessive stress on your body.

Always listen to your body’s signals. Rest and recovery are not signs of weakness but essential components of a well-rounded fitness routine—and life.

Plateau breakthrough #6: Practice healthy sleep hygiene

While a full eight hours a night of uninterrupted sleep may not be realistic for everyone, you can take proactive measures to help yourself get a good amount of rest.

Turn off devices well before bedtime, make your room quiet, cool, and comfortable, and try to stick to a consistent sleep-wake schedule.

Helping yourself learn healthy sleep habits can help you feel better, manage your weight, reduce stress, and improve your mood—among many other benefits.

Plateau breakthrough #7: Work with a health coach

When facing a plateau, enlisting the support of a health coach can be a game-changer.

A health coach brings expertise in nutrition, exercise, anatomy, physiology, sleep, stress, and recovery to help you uncover the reasons behind your plateau and navigate potential solutions tailored to your unique situation.

A health coach specializing in exercise and movement can design a progressive and personalized workout plan, ensuring that you’re incorporating variety and addressing potential weaknesses. They can also analyze your diet to ensure it aligns with your fitness goals. They may also help you improve other lifestyle factors such as sleep, stress management, and overall well-being.

Additionally, a health coach can help you determine whether this plateau is an opportunity for a breakthrough—or a sign that it’s time to focus on maintenance.

We’re here to help you reach your goals

The coaches at Precision Nutrition can help you make sustainable lifestyle changes to reach your goals. With one of our health coaches by your side, you’ll never be left alone to figure it all out. We provide expert nutritional and wellness advice that’s customized to your goals and lifestyle.

Learn more about our 1:1 Coaching Program and find out how we can help you transform your life for the better in a sustainable, healthy way.

The post Why you might have hit a plateau with your fitness goals appeared first on Precision Nutrition.

How to Choose Sheets for Your Massage Table

Sheets are a key component of a massage therapist’s equipment setup. Choosing the right sheets for your massage table and ensuring they are clean and fresh for each session enhances your client’s experience, making massage sheets something to prioritize.

The post How to Choose Sheets for Your Massage Table appeared first on MASSAGE Magazine.

How to do hand portion math to track your macros

Reviewed by Brian St. Pierre, MS, RD

There are so many ways to track your nutritional intake.

It can seem overwhelming to pick an (accurate) method that works for you.

That’s why we’ve developed the hand portion method.

It simplifies nutrition tracking in a way that’s accessible to anyone—and can suport any of your health and fitness goals.

A breakdown: The Hand Portion Method

Precision Nutrition’s hand portion method offers an easy solution to tracking your macros, allowing you to manage your food intake without weighing, measuring, or counting calories.

The method is simple: Estimate portion sizes with your hands.

It’s not about meticulous measurements—rather, it’s about using your hand as a reliable gauge for portion sizes.

What makes the hand portion method particularly effective is its inherent alignment with your body’s proportions. Plus, the size of your adult hand remains constant, ensuring consistency in portioning.

Here’s an overview:

Protein: Your palm determines the size of your protein portion.
Vegetables: Your clenched fist determines the size of your veggie portion.
Carbohydrates: Your cupped hand determines the size of your carb portion.
Fat: Your thumb determines the size of your fat portion.

Once you have an idea of what each portion looks like, you can aim to meet your personalized daily recommended balance of portions.

How many hand portions to eat

Most people will meet their nutritional needs by eating:

1-2 palms of protein-dense foods at each meal
1-2 fists of vegetables at each meal
1-2 cupped handfuls of carbohydrates at most meals
1-2 thumbs of fat-dense foods at most meals

Depending on your goals and frame, you may need to adjust these general recommendations up or down.

Benefits of the hand portion method

When it comes to tracking macros, the hand portion method offers several benefits:

Accuracy with minimal effort: Our internal research shows that hand portion tracking is 95 percent as accurate as other tracking methods—but without the effort of meticulous measurement. Check out these results to see for yourself how well hand portion tracking works.
Can be customized to your dietary preferences: Whether you follow a Mediterranean, Paleo, vegetarian, ketogenic, or fully plant-based diet, you can apply this method.
Easy to manage macronutrient splits: With the hand portion method, you have the power to fine-tune your macronutrient split. Adjust the proportions of protein, carbohydrates, and fats to align precisely with your individual needs and objectives.
Helpful tool for estimating calorie intake: Each hand portion is equivalent to an approximate amount of protein, carbohydrates, fat—and therefore calories. For example: 1 palm protein ~ 130-145 kcal; 1 fist of veggies ~ 25 kcal; 1 cupped hand of carbs ~ 110-120 kcal; and 1 thumb fats ~ 90-100 kcal.

Assumed variety of food choices

Our hand portion system assumes a mix of high-fat, moderate-fat, and low-fat protein sources; a mix of fruit, starchy tubers, beans, and whole grains for carbs; and a mix of fat-rich whole foods (such as nuts, cheese, or avocado), blended foods (such as pesto or nut butters), and pressed oils for fats.

And, the hand portion method can be adjusted to fit individual dietary preferences.

For example, if you’re following a ketogenic diet, you can simply increase your fat intake to make up for the decrease in carbohydrates.

Examples of the hand portion method: Approximate portion sizes for each macronutrient

Here are some examples of how much you’d eat using our hand portion method.

However, these are just approximations. The actual portion sizes will depend on the size of your individual hand and your body’s needs.

For men

A palm-sized portion of protein equals about 4 ounces of cooked meat/tofu, 1 cup of Greek yogurt or cottage cheese, 1 scoop of protein powder, or 2 whole eggs.

A fist-sized portion of vegetables is equivalent to about 1 cup of non-starchy vegetables such as spinach, carrots, cauliflower, or peppers.

A cupped hand of carbs is about ⅔ cup of cooked grains or legumes, 1 medium-sized fruit, or 1 medium tuber.

A thumb-sized portion of fat is around 1 tablespoon of oils, nuts, seeds, nut butter, avocados/guacamole, cheese, and dark chocolate.

For women

A palm-sized portion of protein equals about 3 ounces of cooked meat/tofu, 1 cup of Greek yogurt or cottage cheese, 1 scoop of protein powder, or 2 whole eggs.

A fist-sized portion of vegetables is equivalent to about 1 cup of non-starchy vegetables such as spinach, carrots, cauliflower, or peppers.

A cupped hand of carbs is about ½ cup of cooked grains or legumes, 1 medium-sized fruit, or 1 medium tuber.

A thumb-sized portion of fat is around 1 tablespoon of oils, nuts, seeds, nut butter, avocados/guacamole, cheese, and dark chocolate.

Approximate math for macronutrient portions

For number-oriented users, based on the examples above, these are the approximate macros each of the portions provide.

Macros for men’s approximate portions:

1 palm of protein ~ 24 g protein, 2 g carbs, 4.5 g fat, 145 kcal
1 fist of veggies ~ 1.5 g protein, 5 g carbs, 0 g fat, 25 kcal
1 cupped hand of carbs ~ 3 g protein, 25 g carbs, 1 g fat, 120 kcal
1 thumb of fats ~ 2 g protein, 2 g carbs, 9 g fat, 100 kcal

Macros for women’s approximate portions:

1 palm of protein ~ 22 g protein, 2 g carbs, 4 g fat, 130 kcal
1 fist of veggies ~ 1.5 g protein, 5 g carbs, 0 g fat, 25 kcal
1 cupped hand of carbs ~ 3 g protein, 22 g carbs, 1 g fat, 110 kcal
1 thumb of fats ~ 2 g protein, 2 g carbs, 8 g fat, 90 kcal

Please remember that these are approximations.

All aspects of calorie and macronutrient calculations are based on averages with known error rates.

Testing the accuracy of hand portion math

In the examples below, we’ll demonstrate that using the hand portion method is 95 to 100 percent as accurate as carefully weighing, measuring, and logging everything you eat.

Example 1

Our first example individual is a female athlete who weighs 135 pounds and has 18 percent body fat. She maintains a high activity-level, engaging in two training sessions per day. This is what she consumes in a day:

Pre-workout @ 6 am: 16 oz of black coffee, 1 cup of plain low-fat Greek yogurt, 1 cup of chopped pineapple, 2 tbsp of chopped walnuts, 1 glass of water.
Workout @ 7:15-8:30 am: Sips on 16 oz of water during the training session.
Post-workout shake @ 9 am: 12 oz of water, 2 scoops of protein powder, 1 medium apple, 1/2 cup of old-fashioned oats, 2 cups of spinach, 1 tbsp of ground flax seed, 1 tbsp of almond butter.
Lunch @ 12 pm: 3 oz of salmon, 1 cup of steamed mixed veggies, 1 medium sweet potato, 1 tbsp of coconut oil, 2 glasses of water.
Mid-afternoon snack @ 4 pm: 1 banana, 2 tbsp of natural peanut butter, 1 glass of water.
Workout @ 5:30-6 pm: Sips on 16 oz of water during the training session.
Post-workout dinner @ 7 pm: 3 oz of chopped chicken breast, 2 cups of cooked whole grain pasta, plus 2 cups of sautéed veggies with 2 tbsp of extra virgin olive oil, minced garlic and white cooking wine, 2 glasses of water.

If you compute the calories and macronutrients of this person’s intake using the USDA nutrient database, you get:

2672 kcal
170 g protein
264 g carbs
104 g fat

And if you translate this person’s intake into hand-size portion terms, you get:

Protein = 5 palms (Greek yogurt, protein powder x 2, salmon, chicken)
Veggies = 5 fists (spinach x 2, mixed veggies, sautéed veggies x 2)
Carbs = 10 cupped hands (pineapple x 2, apple, oats, sweet potato, banana, pasta x 4)
Fats = 9 thumbs (walnuts x 2, flax seed, almond butter, coconut oil, peanut butter x 2, olive oil x 2)

By multiplying those portion numbers using approximate hand-portion math for women (refer to the section above), the estimated intake is:

2672 kcal (precisely the same as calculating it with apps and spreadsheets)
166 g protein (4 g less than calculating it with apps and spreadsheets)
273 g carbs (9 g more than calculating it with apps and spreadsheets)
102 g fat (2 g less than calculating it with apps and spreadsheets)

As you can see, the difference between manually tracking and using our hand portion method is a matter of only a few small grams.

Example 2

Our second example individual is a moderately active male who weighs 210 pounds and has 17 percent body fat. This is what he consumes in a day:

Wake @ 5:30 am: 12 oz of black coffee
Breakfast @ 7 am: 4 whole eggs with a large bunch of peppers, scallions, and mushrooms cooked in a large pat of butter, placed on a whole wheat wrap, with ~1 oz cheese, 1 cupped hand of black beans, and some pico de gallo, large glass of water, 12 oz black coffee.
Super Shake @ 10:30 am: ~10 oz of water, 2 scoops of chocolate protein powder, 2 cups of spinach, 2 cups of frozen cherries, ~1 tablespoon cacao nibs, ~1 tablespoon of chia seeds.
Lunch @ 2 pm: 4 oz of turkey breast, ~⅔ cup of quinoa, 1 fist of mixed veggies, 1 apple, 2 thumbs of roasted almonds, 1-2 large glasses of water.
1-2 cups of green tea @ 3-4 pm.
Dinner @ 6 pm: 8 oz of sirloin (lean), 2 cupped hands of roasted red potatoes with onions, 2 cups of roasted rainbow carrots, 2 tbsp of olive oil for roasting, 1 glass of wine, 1-2 large glasses of water.

If you calculate the calories and macronutrients of this person’s intake using the USDA nutrient database, you get:

3130 kcal
212 g protein
283 g carbs
111 g fat

And if you put this person’s intake into hand portion terms, you get:

Protein = 7 palms (eggs x 2, protein powder x 2, turkey, sirloin x 2)
Veggies = 6 fists (scallions/peppers/mushrooms/pico, spinach x 2, mixed veggies, rainbow carrots x 2)
Carbs = 9 cupped hands (wrap, beans, cherries x 3, quinoa, apple, potato x 2)
Fats = 8 thumbs (butter, guacamole, cacao nibs, chia seeds, almonds x 2, olive oil x 2)
Alcohol = 1 (wine)

When you multiply those portion numbers using approximate hand-portion math for men, the estimated intake is:

3183 kcal (53 kcal more than calculating it with apps and spreadsheets)
220g protein (8 g more than calculating it with apps and spreadsheets)
285g carbs (2 g more than calculating it with apps and spreadsheets)
113g fat (2 g more than calculating it with apps and spreadsheets)

Once again, the hand portion method is nearly as accurate as manually weighing and tracking portions—and much simpler.

We can help you meet your goals

Our Ultimate Macro Calculator can help you figure out the ideal macronutrient ratio for your specific nutrition and fitness goals. From there, our hand portion method can guide you along the road to success.

The post How to do hand portion math to track your macros appeared first on Precision Nutrition.

Private: 11 reasons to work with a health coach

Reviewed by Brian St. Pierre, MS, RD

You can learn everything on your own… right?

In other words, between books and free online articles and videos, what’s the point of working with a health coach?

Well, there’s a few points…

A health coach offers unique knowledge and insights that can help you in ways you can’t necessarily get on your own. They fill in the nutritional and exercise gaps you may overlook, make sure you’re adhering to your intentions, and suggest solutions (and moral support) when you hit inevitable obstacles.

In fact, hiring a health coach may be one of the best decisions you can make for your long term wellbeing.

Keep reading to find out 11 (good) reasons to work with a health coach.

First, what is a health coach?

A health coach is a dedicated wellness expert who can help you achieve your goals.

Health coaches possess expertise based on a solid foundation in exercise science, anatomy, and physiology to craft safe and effective programs. They take into account individual requirements, capabilities, and objectives to tailor wellness plans to suit your unique needs.

Health coaches may also have nutrition expertise. They’ll delve into the dietary considerations and lifestyle factors (like stress management, sleep, and recovery) that impact your overall health.

As you attempt to make and sustain changes, your health coach can also be a valuable source of encouragement and accountability. They provide guidance, monitor progress, make adjustments as needed—so you can get the results you’ve been looking for.

11 reasons to work with a health coach

Working with a health coach can help you in numerous ways, whether you’re just starting, or need some tips or tweaks along the way.

Reason #1: You’re not seeing results.

If you’ve been putting in consistent effort without seeing results, consider the expertise of a health coach.

They bring a fresh set of eyes to your habits and routines. They’ll assess what you’re currently doing and suggest tweaks or changes to make your plan more efficient and effective.

Sometimes, it’s simply a matter of fine-tuning your approach. They’ll also help you set realistic, achievable goals, ensuring you’re on the right track.

Reason #2: You don’t know where to start.

With so much information out there, how do you know where to start? A health coach can help you make sense of all the (sometimes contradictory) advice and provide you with a clear, actionable plan.

They streamline the process, break it down into manageable steps, and offer an appropriate starting point tailored to you.

They’ll introduce you to fundamental exercises, including cardio, weight training, and flexibility training. If appropriate, they might introduce you to nutrition fundamentals, including finding the right balance of macronutrients.

A health coach takes the time to understand your specific needs, capabilities, and objectives. They’ll also ensure you’re not just going through the motions but truly understand why you’re doing what you’re doing. This helps you build a solid foundation to make gradual but definite progress.

Reason #3: You have a specific goal in mind.

If you’re focused on an objective, such as weight loss, muscle building, healthier eating, or stress management, a health coach can make a difference, helping you connect the dots between what you eat, how you move, your sleep quality, and more.

Even if you have a particular area of your life you’re striving to improve, a health coach can help you see the “big picture” view, and how often one aspect of your life is connected to and affects other aspects of your life.

That way, you can understand where to focus your energy—sleep, exercise, nutrition, relationships—to help you achieve your goal.

Reason #4: You need more structure in your wellness routine.

A health coach will create a plan that optimizes both effectiveness and efficiency.

During workouts, health coaches offer direction to ensure you exercise with precision. They provide feedback, corrections, and technique guidance to make your routine more impactful.

This also applies to nutrition. A health coach can help you learn how to incorporate foods with greater nutrient value in ways that work for you, so you’re more likely to develop healthier habits in the long-term.

Reason #5: You need someone to hold you accountable.

By scheduling regular sessions and check-ins, health coaches create a structured framework for your progress.

This significantly increases the likelihood of you adhering to your workout and nutrition intentions. Without the accountability of a scheduled session, it’s easier to skip exercise or make less nutritious food choices.

Of course, there’s always a financial and temporal investment associated with health coaching. Committing to regular sessions not only safeguards your financial investment but also reaffirms the importance of allocating time for your well-being.

Reason #6: You’re having trouble staying motivated.

In addition to accountability, your health coach serves as a source of encouragement and motivation.

They celebrate your triumphs, provide reassurance during challenging moments, and offer constructive feedback. They understand the ebb and flow of progress and help you generate the motivation needed to sustain behavior changes.

A health coach will take the time to understand your aspirations, struggles, and targets so you feel heard and valued. Having a coach to cheer you on and push you past your limits can make all the difference.

Reason #7: You need an expert resource.

Working with a health coach goes beyond achieving exercise and nutrition goals—it can be a valuable learning experience.

Certified health coaches possess a deep understanding of human physiology, body mechanics, behavior change, and nutrition science, making them a valuable resource for clients seeking comprehensive knowledge on holistic wellness.

Reason #8: You need someone to make decisions for you.

Working with a health coach offers a reprieve from the constant decision-making that comes with managing your fitness and nutrition.

The multitude of choices, from exercise routines to dietary plans, can often lead to “decision fatigue,” which can then lead to frustration. You may find it a relief to have a trusted expert guide you and help narrow your options.

Reason #9: You want to enjoy taking care of yourself.

Exercise doesn’t have to feel like a chore.

A health coach can help you find ways to move your body that are enjoyable so that you look forward to taking care of yourself.

Not all exercise suits all people, but a health coach can help you find something that works—even if you’ve never exercised before.

Reason #10: You want to learn how to take care of yourself.

If your goal is to eventually create and follow your own instincts, working with a health coach can help get you there.

As we’ve said, health coaches understand exercise, nutrition and how those two things work together to create a healthier lifestyle. By dedicating yourself to learning the wellness skills and knowledge that work for you, you’ll one day be able to sustainably take care of yourself.

Reason #11: You’re looking for long-term benefits.

Anyone can start exercising or following a fad diet.

However, a health coach will help you learn how to incorporate nutrition and movement into your life in a way that’s sustainable.

This means taking into account factors such as your age, current fitness level, goals, lifestyle, and anything else that affects your health. Long-term benefits include learning how to tend to all six aspects of Deep Health (not just what you eat and how much you exercise). Those six aspects are:

Relational health
Existential health
Mental health
Physical health
Emotional health
Environmental health

When you take into account your psychological well-being, your ability to focus and think clearly, how well your home and work environment supports your health, your relationships with others, and your overall sense of purpose, you’ll be more likely to create a meaningful plan—and stick with it.

We’re here to help you reach your goals

You don’t have to tackle your health journey alone.

The coaches at Precision Nutrition are experts in exercise and nutrition—as well as behavior change—and can help you reach your goals effectively and safely.

With our 1:1 Coaching Program, you’ll work with a coach who’ll tailor a nutrition and wellness plan based on your lifestyle, goals, and preferences using scientifically proven methods. With help, you’ll learn how to incorporate healthy habits into your daily lifestyle for long-term success.

The post Private: 11 reasons to work with a health coach appeared first on Precision Nutrition.

The Fit MT: Strengthen Your Core and Watch Your Massage Improve

This article emphasizes the crucial role of strengthening your core for massage therapists, focusing on how it not only enhances their practice but also safeguards against injury, particularly in the low back region.

The post The Fit MT: Strengthen Your Core and Watch Your Massage Improve appeared first on MASSAGE Magazine.

All about fats

Reviewed by Brian St. Pierre, MS, RD

Are there “good” and “bad” fats?

And how much fat, exactly, should a health-conscious person strive to eat?

In this article, we’ll talk all about fats, including the effects of certain fats on your health, plus how fats work in your body.

What is fat?

Fat, an essential macronutrient, plays a crucial role in maintaining the proper functioning of your body.

Fat is a concentrated energy source which contains more calories per gram than either carbohydrates or protein. (Fat contains 9 Calories per gram, whereas carbs and proteins contain 4 Calories per gram.) This energy supports your daily activities.

Fat also plays a pivotal role in your body’s ability to absorb specific vitamins and minerals, ensuring you get the most out of the nutrients you consume.

Fatty acids

All fats are made up of fatty acids.

These tiny building blocks are classified into three main categories: saturated, polyunsaturated, and monounsaturated. We’ll discuss each in more detail below.

Unsaturated fats

These fats, sometimes referred to as “healthy fats,” are your allies in the quest for a healthier lifestyle.

Monounsaturated fats in foods like avocados and olive oil are known for their heart health benefits.

Polyunsaturated fats, the dynamic duo of omega-3s and omega-6s found in nuts, seeds, and fish, help regulate inflammation and support brain health, and by extension, overall well-being.

Saturated fats

These fats, which are often solid at room temperature, are commonly found in animal products like butter and fatty cuts of meat, as well as plant foods like coconut and chocolate.

While they’re essential for some bodily functions, it’s wise to consume them moderately. High intake—over 10 percent of your daily calories—of saturated fats has been linked to higher cholesterol, and an increased risk of certain diseases.

What are trans fats?

Trans fats are created when liquid oils transform into solid fats through a manufacturing process called hydrogenation.

While trans fats enhance shelf life, they can wreak havoc on your health. Trans fats can raise bad cholesterol and increase heart disease risk. These are the only fats that we can confidently say are “bad” for health, and should be minimized or avoided.

Why is some fat considered healthy, and some unhealthy?

Not all fats are created equal.

Let’s go into some of the nuances of unsaturated and saturated fats.

The benefits of unsaturated fats

Unsaturated fats, on the other hand, actively contribute to your well-being.

Some of the ways these fats can help your body include:

Monounsaturated and polyunsaturated fats may help lower bad cholesterol, and boost good cholesterol, creating a harmonious balance that supports cardiovascular health.
Unsaturated fats work to quell inflammation in your body, reducing the risk of chronic diseases and fostering overall health.
By providing steady, sustained energy and promoting satiety, whole foods rich in unsaturated fats can help maintain a healthy weight.
Unsaturated fats assist in improving insulin sensitivity, reducing your risk of diabetes.
Monounsaturated and polyunsaturated fats (especially omega-3s) are like brain food, promoting cognitive function and stable moods.

In other words, incorporating sources of unsaturated fats into your diet—from foods such as avocados, nuts, seeds, and olive oil—help support a healthier you.

What to consider when it comes to saturated fats

Unsaturated fats may, on the whole, offer more health benefits than saturated fats.

But that doesn’t mean saturated fats are inherently unhealthy.

Excess saturated fats are known to raise levels of LDL cholesterol, often referred to as the “bad” cholesterol. This can create a risk factor for heart disease, jeopardizing your cardiovascular health.

Moderating your intake of saturated fats—often found in red meat, full-fat dairy products, coconut, chocolate, and certain processed foods—can be a smart move for your long-term health. Most research suggests limiting saturated fats to about 10 percent of your daily calories.

The role of fat in your diet

What effect does fat have on your overall health? What does it do inside your body?

Let’s find out.

Role #1: Cell development

From infancy to maturity, your body’s cells depend on fatty acids for cellular development.

Omega-3 and omega-6 fatty acids are like the architects of your cell membranes. They determine the structure and function of these cellular gatekeepers, influencing what goes in and out.

Omega-3s, found in fatty fish like salmon and flaxseeds, work to keep inflammation in check. This helps prevent chronic diseases, plus supports overall health.

Omega-6s, abundant in sources like vegetable oils and nuts, orchestrate pro-inflammatory responses when needed. This doesn’t mean they’re bad; These controlled inflammations play crucial roles in healing and immune responses.

Role #2: Overall health

The right fats, particularly those in the unsaturated category, can shield you from some major health challenges.

Healthy fats help your heart. Emphasizing monounsaturated and polyunsaturated fats, moderating saturated fats, and avoiding trans fats promotes healthy cholesterol levels, and reduces the risk of blockages that lead to heart attacks.

You can also minimize your risk of stroke with your fat choices. Unsaturated fats contribute to good blood flow and prevent blood clots.

Role #3: Nervous system

Picture your nervous system as a complex communication network, and healthy fats as the high-speed data cables that keep it running seamlessly.

From the crown of your head to the tips of your fingers, fats ensure the smooth functioning of your brain and nervous system.

As the control center, your brain is a fat-rich organ, with nearly 60% of its structure composed of fats. (Omega-3 fatty acids are especially known for their brain-boosting abilities: They enhance cognitive function, support memory, and even contribute to mood regulation.)

Myelin, a protective sheath that covers nerve fibers, is predominantly composed of fats. This insulation ensures that signals are transmitted accurately and efficiently throughout your nervous system.

Role #4: Hormone health and function

Hormones serve as messengers in the body, and they influence a number of critical metabolic processes including (but not limited to) weight regulation, digestive health, skin quality, ovulation and reproduction, sleep, and energy levels.

Since hormones are made from a combination of fats and cholesterol, it’s crucial to include enough fat in your diet to support hormone production.

This is specifically important for sex hormones such as testosterone, estrogen, and progesterone. If dietary fat and cholesterol are too low, these hormones may stop being produced in optimal quantities, and you may experience symptoms of hormonal deficiencies.

Role #5: Source of micronutrients

Many minimally-processed fat sources also supply a slew of beneficial micronutrients and phytonutrients.

Avocados, for example, are a great source of fiber, magnesium, vitamin E, B vitamins, and folic acid. Nuts and seeds provide omega-3 fatty acids, fiber, and other beneficial compounds.

Role #6: Vitamin absorption

Fats don’t just provide crucial vitamins and minerals, they also facilitate the absorption of fat-soluble vitamins A, D, E, and K.

Vitamin A—vital for vision, immune function, and skin health—depends on fats to be metabolized and used in the body.

Vitamin D, often called the “sunshine vitamin,” is crucial for bone health, immunity, and more. But sunlight alone isn’t enough—fats are the facilitators that help your body absorb and use it effectively.

Vitamin E, a powerful antioxidant, thrives in the presence of fats. It reduces oxidative stress and inflammation, and protects the health of your cells.

Vitamin K, essential for blood clotting and bone health, benefits from fats, too. They assist in its absorption, ensuring it’s available when your body needs it.

How to incorporate more unsaturated fats into your diet

If you want to boost your intake of unsaturated fats to reap their benefits, a few strategic changes to your eating habits can help:

Embrace monounsaturated fats: Foods like olive oil, avocados, nuts, and seeds are your go-to sources of monounsaturated fats. Drizzle extra-virgin olive oil on salads, add slices of avocado to your sandwiches, and sprinkle nuts or seeds onto your morning yogurt for a delightful crunch.
Avoid trans fats: To get the best balance of dietary fats, minimize processed foods with trans fats. These artificially created fats can negatively impact your health, so read labels and opt for whole, minimally-processed options instead.
Seek out omega-3-rich foods: Omega-3 fatty acids boost brain function and fight excess inflammation. Salmon (and other fatty fish), flaxseeds, chia seeds, and walnuts are rich sources. Aim to include them in your meals a few times a week.
Moderate saturated fat sources: While some saturated fats are necessary and even beneficial, it’s wise to keep their intake in check. Limit red meat and butter consumption, opting for leaner cuts of meat and small to moderate amounts of butter.
Sprinkle in flavor and support satiety: A drizzle of olive oil on your vegetables, a sprinkle of nuts on your oatmeal, or a dollop of nut butter on your whole-grain toast can enhance both flavor and appetite regulation— without exceeding daily calorie requirements.

We can support you on your fitness journey

If you’re wondering where exactly to start, or how much fat you should be incorporating into your diet, we’re here to help.

Creating a nutrition and fitness plan can be daunting, but you don’t have to do it alone. Our Ultimate Macro Calculator can help you figure out the optimal proportions of all the macronutrients—fats, carbohydrates, and protein—that you need to meet your goals.

Precision Nutrition can help you build habits that improve your physical and mental health, bolster your immunity, help you manage stress, and get sustainable results.

ULTIMATE MACRO CALCULATOR

The post All about fats appeared first on Precision Nutrition.