Hey Reader,

Memorial Day weekend is here! Time for friends, family, fun, and a well-deserved break. But, I also know many of you want to stay sharp, healthy, and energized. Here are my quick, actionable tips to help you enjoy the festivities without derailing your wellness progress. (I have had this convo about 20 times this week, so I thought I would share with you):

1. Prioritize Protein: Eating protein first with meals helps stimulate the release of satiety hormones like peptide YY, reducing hunger and cravings. It also stabilizes blood sugar levels, preventing energy dips and supports lean muscle growth and recovery. Aim for 30-50 grams per meal depending on bodyweight.

2. Hydrate Smart: Alcohol consumption can quickly lead to dehydration as it inhibits antidiuretic hormone (ADH), causing more frequent urination. Alternating alcoholic drinks with water mitigates this effect, supports liver detoxification, and significantly reduces the likelihood of hangovers. Adding electrolytes helps most: LMNT, Re-Lyte, SaltStick, Ultima are good ones

3. Morning Movement: Starting your day with exercise increases blood circulation and triggers the release of endorphins, boosting mood and cognitive function. Even brief movement stimulates metabolism, enhancing your body’s ability to efficiently burn calories throughout the day. Want the best? Try 7 Days Free OutdoorBody follow along HERE​

4. Practice the 75% Rule: Eating slowly and stopping when you're about 75% full helps prevent overeating and supports digestion. This practice gives your brain adequate time to receive fullness signals from your stomach, enhancing mindful eating. I also drink 8-12oz water before and after meals.

5. Prebiotic & Probiotic Boost: Fermented foods like sauerkraut, kimchi, and pickles contain beneficial probiotics that enhance gut flora diversity, improve digestion, boost immunity, and may reduce inflammation. Throw at least 1 serving in daily.

6. Post-Meal Walks (fart walks): Walking after meals can significantly lower blood sugar by increasing insulin sensitivity. This activity also stimulates digestion and circulation, helping nutrients be effectively absorbed and utilized by the body. I prefer doing this after dinner!

Enjoy the holiday weekend! Remember balance is key. Celebrate smart, stay healthy, and keep thriving.

To your health,

Tommy

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