Habit Building

  • GLP-1 Tips

    The Ultimate Beginner’s Guide to GLP-1 Medications: What to Know When You Start

    The Ultimate Beginner’s Guide to GLP-1 Medications: What to Know When You Start

    So, you’re thinking of starting a GLP-1 medication — or maybe you’ve just taken your first dose and your brain is already screaming, “Wait, should I be doing something else?” First things first: take a deep breath — you’re not behind, and you’re not alone. Whether you’re on Wegovy, Ozempic, Zepbound, Mounjaro, or just doing a deep-dive into what they even are, this guide will walk you through the essential info you need before you go any further. This is your complete Beginner’s Guide to GLP-1 Medications — so you can feel confident, informed, and ready to get real results (without the all-or-nothing nonsense).

    Table of Contents

    What Are GLP-1 Medications, Really?

    GLP-1s might sound like a mouthful, but at their core, they’re a group of medications that mimic a natural hormone in your body to help regulate blood sugar, slow digestion, and reduce appetite. The result? Less food noise, fewer cravings, and a whole lot more control over your eating.

    But how do they actually work? What’s the difference between GLP-1 and GIP? And how does that even translate to fat loss?

    Read: GLP-1 Medications 101: What They Are and How They Work

    You’ll learn:

    • How GLP-1 medications support fat loss and appetite control
    • The science behind semaglutide and tirzepatide

    Not Sure If You Qualify?

    Wondering if you’re eligible for GLP-1s? This post breaks it all down — whether you’re in the UK or US — and gives you next steps if you don’t currently meet the criteria.

    Read: How to Qualify for GLP-1s

    You’ll learn:

    • Who qualifies for GLP-1 medications and how to apply
    • How access works in the UK vs the US
    • What to do if you don’t qualify (yet)

    Wegovy, Zepbound or Mounjaro — What’s the Difference?

    Can’t decide which med is right for you? This one lays it all out — from how each works, to side effects, to access in the UK and US — so you can make the choice that actually suits you.

    Read: Wegovy vs Zepbound vs Mounjaro

    You’ll learn:

    • The difference between semaglutide and tirzepatide
    • How each medication compares for weight loss, cost, and side effects
    • Which might work best for your lifestyle and goals

    What the First 30 Days Actually Feel Like

    Your first few weeks can be exciting, confusing, and sometimes uncomfortable. This post breaks down what to expect week by week — from side effects to energy dips to those “I’m full after three bites” moments.

    Read: First 30 Days on GLP-1s: Timeline & Expectations

    You’ll learn:

    • What to expect during weeks 1–4 on GLP-1s
    • How to manage food aversions and low appetite
    • When “food noise” starts to quiet down for most people

    Titration: What It Is, and Why It Matters

    This is the part no one talks about — how dose increases work, and why your side effects might change every few weeks. It’s not just you. Your body is adjusting, and this post helps you do it with confidence.

    Read: Titration 101: How Dose Adjustments Work

    You’ll learn:

    • What titration is and why it’s done slowly
    • How to prep for each dose increase
    • What to eat to reduce nausea, bloat, and burping

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    The Ultimate Beginner’s Guide to GLP-1 Medications: What to Know When You Start

    Mistakes That Sabotage Your Results (and How to Avoid Them)

    There are a few mistakes that almost everyone makes in the beginning — like not eating enough protein, skipping meals, or expecting the meds to do 100% of the work. Spoiler: they won’t.

    The good news? These are all fixable.

    Read: 5 Common Mistakes People Make on GLP-1 Medications (and How to Avoid Them)

    You’ll learn:

    • How to stop weight loss plateaus before they start
    • The nutrition mistakes that can make side effects worse
    • Why mindset and habit-building still matter (a lot)

    Your GLP-1 Starter Pack: Tools to Make the Journey Easier

    You don’t need to spend hundreds, but the right tools can make a huge difference — think: protein-rich meal prep, bloat-busting teas, anti-nausea tricks, and small daily habits that keep you consistent.

    Read: 13 GLP-1 Must-Haves to Make Fat Loss Easier (and Faster!)

    You’ll learn:

    • The must-have products that make side effects easier to manage
    • My favourite no-fuss GLP-1 meal planning tools
    • The one supplement I swear by for gut support

    Supplements That Actually Help (and Which Ones to Skip)

    Feeling tired? Struggling with muscle retention? GLP-1s lower appetite — and that can make it tough to get all the nutrients your body needs. This guide walks you through what’s worth adding in, and what’s probably just hype.

    Read: The Best GLP-1 Supplements for Energy, Muscle & Health

    You’ll learn:

    • The most effective supplements for energy, digestion, and sleep
    • How to support muscle retention with nutrition
    • My go-to stack for staying energised (even on low appetite days)

    Want Better Results? Focus on These 5 Things

    The medication helps — but it’s the habits you build alongside it that really shape your results long-term. This post breaks down five simple but powerful strategies that will set you up for fat loss success.

    Read: How to Get the Best Results on GLP-1 Medications: Tips for Success

    You’ll learn:

    • The most effective habits to complement GLP-1 medications
    • How to build a high-protein, nutrient-dense diet
    • The role of exercise and how to avoid muscle loss

    Final Thoughts: Start Strong and Stay Empowered

    GLP-1s can be life-changing — but they’re not magic. They’re a tool. And like any tool, how you use it matters more than what brand it is.

    You don’t need to be perfect. You don’t need to earn your success. You just need to start with the right knowledge and build from there.

    Start here → Grab My Free GLP-1 Kickstart Bundle – Inside you’ll get meal planning ideas, habit-building tips, mindset support, and more.

    You’re doing the hard part. And you’re doing it brilliantly.

    Let’s make it sustainable, powerful, and yours.

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    The Ultimate Beginner’s Guide to GLP-1 Medications

  • Uncategorized

    Titration 101: How GLP-1 Dose Adjustments Work (Without Making You Miserable)

    So, you’ve started a GLP-1 medication — and you’re ready to make some changes. You’ve prepped your protein, downloaded your meal plan, and braced yourself for a calmer appetite… And now your provider throws out the word “titration.”

    Cue the blank stare.

    If you’re sitting there wondering why you’re not on the “proper” dose yet, or why the side effects seem to come and go like the British weather — don’t worry, you’re not broken, and you’re not doing it wrong.

    You’re just in the dose adjustment phase — also known as titration — and it’s completely normal.

    This post will break down exactly what titration is, what to expect during each stage, how to support your body (without starving it), and why going slow is actually the smartest thing you can do. Because let’s be real: the goal isn’t to suffer through it — the goal is to feel good and get results that last.

    Let’s get into it.

    Table of Contents

    What Is Titration (And Why Should You Care)?

    Titration simply means gradually increasing your dose over time. With GLP-1 medications like semaglutide and tirzepatide, the goal is to introduce the medication slowly, so your body doesn’t freak out and leave you clutching your stomach wondering why you ever signed up for this.

    It’s about easing your way in, so side effects stay manageable and your gut has time to adjust. Think of it as wading in at the shallow end instead of diving headfirst into icy water.

    The slower approach helps your body adapt to the appetite and digestion changes that come with GLP-1 meds — and that means fewer side effects, better results, and a much nicer experience overall.

    Typical Titration Schedule (Semaglutide vs Tirzepatide)

    Let’s break it down:

    Semaglutide (Wegovy, Ozempic):

    • Weeks 1–4: 0.25 mg
    • Weeks 5–8: 0.5 mg
    • Weeks 9–12: 1.0 mg
    • Increases continue every 4 weeks up to 2.4 mg

    Tirzepatide (Zepbound, Mounjaro):

    • Weeks 1–4: 2.5 mg
    • Weeks 5–8: 5 mg
    • Then increases every 4 weeks up to 15 mg

    Not everyone follows the same schedule exactly. If your body needs more time to adjust, you can stay at a dose longer. It’s your journey — not a race to the top.

    Common Side Effects (And When They Show Up)

    Each new dose can bring a bit of turbulence. Even if you were fine on your starting dose, don’t be surprised if side effects pop up with the next increase.

    The most common ones include:

    • Nausea
    • Feeling full quickly
    • Bloating or constipation
    • Burping (you might sound like a foghorn, it’s fine)
    • Low energy or lightheadedness
    • Food aversions, especially to rich foods or meat

    This is totally normal. Your digestion is slowing down, and your hunger hormones are shifting. Some people breeze through it, others feel every bump along the way.

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    TITRATION

    What to Eat During Titration

    When your appetite’s on the fritz and your stomach’s feeling fussy, you need meals that work with your body — not against it.

    Here’s the golden trio: small portions, high protein, and easy digestion.

    Stick with:

    • Simple, high-protein meals (eggs, tofu, Greek yoghurt, fish, lean chicken)
    • Fibre-rich veg like spinach, courgette, carrots, or blended soups
    • Low-fat, low-sugar options that don’t overwhelm your gut
    • Hydration and electrolytes to support energy and digestion

    If you need inspiration, check out my GLP-1 Meal Plan packed with ideas that won’t make you want to gag by week two. I’ve also got plenty of Zepbound meals, semaglutide snacks, and protein-packed recipes that can get you through even the dodgiest dose increases.

    What NOT to Do During Titration

    • Don’t skip meals — even if you’re not hungry. Your body still needs fuel.
    • Don’t jump to the next dose before you’re ready. You’re allowed to slow down.
    • Don’t force foods that feel wrong — switch it up with smoothies, soups, or lighter meals.
    • Don’t panic if your appetite doesn’t crash straight away — some people feel it more at higher doses.

    This is a metabolic change, not a miracle zap.

    Mindset Tips to Get You Through

    This phase can mess with your head — especially if your weight loss hasn’t kicked in or your energy’s taken a dip. Here’s how to keep your cool:

    • Track non-scale victories like reduced cravings, better control, or less food noise
    • Use a symptom tracker so you can spot patterns and adjust meals accordingly
    • Focus on habit-building over perfection — consistent GLP-1 friendly meals > all-or-nothing thinking
    • Don’t compare your journey to someone else’s “I lost 10lbs in 2 weeks” nonsense

    This isn’t about speed. It’s about building something that actually lasts.

    When Titration Ends and Maintenance Begins

    Once you hit your target dose — or the dose that’s right for your body — things start to feel more stable. Hunger levels even out. Your energy comes back. Food noise fades. And you’ll start feeling more in control of your eating and your day-to-day routines.

    This is where your efforts start compounding. Those protein-rich meals, the walks, the strength training, the meal planning — they start paying off in a way that feels sustainable and freeing.

    Final Thought: Take Your Time

    There is no gold medal for hitting the highest dose first. Plenty of people lose weight and feel amazing on the lower or mid-range doses, especially when they combine it with:

    • A simple, balanced GLP-1 diet plan
    • Basic meal prep and planning routines
    • Joyful movement or beginner strength training
    • Small habit changes that actually stick

    Going slower doesn’t mean you’re doing it wrong. It means you’re doing it safely, mindfully, and in a way your body will thank you for.

    You don’t need to white-knuckle your way through this. You’re allowed to go steady — and still succeed.

    Next Steps:

    Still not sure which one is right for you?

    You’re not behind. You’re just getting started — and you’re doing brilliantly.

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    TITRATION

  • GLP-1 Tips

    How to Qualify for GLP-1 Medications

    OK, let’s cut through the confusion, because you’re not here to waste time — you’re here to get answers.

    You’ve seen the transformations, the GLP-1 before and after stories, and maybe you’ve wondered, “Could Mounjaro or Zepbound actually work for me?”

    Then comes the doubt spiral:

    “Am I big enough? Is it cheating? Have I tried hard enough?”
    And the worst one: “Do I even deserve this?”

    Let’s nip that in the bud — you absolutely deserve to feel good in your body, and if GLP-1 medications can help you do that while building healthy, long-term habits? Then yes, you’ve got every right to explore it.

    Let’s talk about exactly who qualifies for GLP-1 medications, what to do if you don’t, and how to support your journey with real food, real strategies, and zero shame — whether you’re on tirzepatide, semaglutide, or just getting started.

    Table of Contents

    What Even Are GLP-1s Again?

    GLP-1 meds mimic a natural hormone in your body that slows digestion, reduces appetite, balances blood sugar, and helps you feel full on less food.

    That’s why people on these meds are seeing real results — especially when they’re paired with things like a high protein GLP-1 meal plan, smarter movement, and better self-care habits.

    So, Who Can Actually Qualify for GLP-1 Medications?

    You likely qualify for GLP-1 medications if:

    • Your BMI is 30 or higher
    • OR your BMI is 27+ with a health condition like:
      • PCOS
      • Prediabetes
      • High blood pressure
      • Sleep apnoea
      • High cholesterol

    You’ve tried something already

    Whether it was calorie counting, clean eating, or every meal plan under the sun (shout out to Beachbody, Slimming World, and your “protein and veg” era) — you’ve given it a proper go.

    You’re ready to match the meds with better habits

    Think protein-packed GLP-1 meals, regular movement, and a sprinkle of self-compassion.

    GLP-1 Access in the UK

    NHS

    • You may qualify for Wegovy on the NHS through a Tier 3 weight management service
    • Criteria includes:
      • BMI over 35, or over 30 with a medical condition
      • Must be referred by your GP
      • Long waitlists — but totally free if approved

    Private Clinics

    If you don’t fancy the NHS queue or don’t meet their exact criteria, there are fab private options like:

    • Juniper
    • The Lowdown
    • Numan
    • Superdrug Online Doctor

    You’ll usually need:

    • Your BMI
    • A basic health questionnaire
    • Sometimes a video chat or blood test

    You’re looking at around £150–£300+ per month, depending on your dose and brand.

    GLP-1 Access in the US (From a UK Blogger Who Did Her Homework)

    Okay, full disclosure — I’m based in the UK, so I had to do some proper digging to make sure I got this right for my lovely readers across the pond. If you’re in the States and spot anything that’s changed, drop me a message — I’d love to keep this as accurate and helpful as possible!

    Now let’s talk about how you can actually get your hands on GLP-1s like Mounjaro, Zepbound, Wegovy or Ozempic in the US — because while it’s not always straightforward, you’ve got more options than you think.

    Insurance (AKA the golden ticket… sometimes)

    If you’ve got private insurance, you might be covered for:

    • Wegovy (for weight loss)
    • Ozempic (usually only if you’ve got type 2 diabetes)
    • Zepbound (tirzepatide, approved for weight loss)
    • Mounjaro (tirzepatide for diabetes — sometimes prescribed off-label for weight loss)

    To get approved, you’ll typically need:

    • A BMI over 30, or 27+ with a weight-related condition like high blood pressure, prediabetes, or PCOS
    • A prior authorisation from your doctor (basically, a fancy note explaining why you need it)
    • Documentation showing you’ve tried other weight loss methods already

    Real talk: Even if you tick all the boxes, insurers love to play hardball. Don’t give up — appeal it, resubmit it, chase it down. You’ve got this.

    Paying Out of Pocket (Brace Yourself)

    No insurance coverage? Then it’s DIY time — but it can be done.

    Full retail prices range from $900 to $1,300+ per month (I was shocked with these prices compared to the UK!), depending on the brand and dose.

    Some people are accessing compounded versions through specialised pharmacies at lower costs — but do your research, as quality and legality vary by state.

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    how to qualify for glp-1 medications

    Busting the Biggest Myths About Who Qualifies

    Let’s knock these lies out cold:

    “You have to be diabetic.”
    Wrong. These meds are also approved for chronic weight management — no diabetes required.

    “You need to be really obese.”
    Nope. If your BMI is over 27 and you’ve got a health condition, you could be eligible.

    “It’s cheating.”
    Oh please. Building healthy habits with the help of a medication? That’s not cheating, that’s using every tool available like the boss you are. And even if it is cheating, who cares? It’s not a test!

    How to Talk to Your GP (Without Freaking Out)

    Walk in like the queen you are — you’ve got this.

    • Write down your weight journey
    • Share how weight has impacted your health or energy
    • Ask directly: “Could I be referred to Tier 3 weight management?”
    • And if that’s a no? Look at private options — they’re quicker, and often less scary than you think

    What If You Don’t Qualify for GLP-1 Medications?

    That’s okay. Honestly. You’re not stuck — you’re just getting started. And there’s so much you can do now to support your body, your energy, and your goals.

    You start by building the habits that work with your biology — not against it. The same habits that make GLP-1s more effective are the ones that helped me lose 80lbs without medication. Yep, that was me — huffing through couch-to-5K, figuring out what the heck protein actually is, and learning how to stop swinging between restriction and “sod it, pass the biscuits.”

    I shared the full story here: How I Lost 80lbs Without Hating My Life — and it’s packed with real-life tips you can actually stick to.

    Even without meds, balancing your blood sugar, reducing appetite naturally, and fuelling with high-protein meals will make a massive difference. It’s how I started, and it’s how you can too.

    So whether you’re prepping for future GLP-1 access or just want to feel more in control of your body right now — you’ve already got what it takes.

    A Gentle Word of Caution (Because You Matter More Than a Number)

    I need to say something — and I’m saying it with all the love and care in the world:

    Please, please don’t buy GLP-1 medications from dodgy websites, Facebook sellers, or unregulated sources.

    I get it. Truly, I do. When you’ve been struggling for years, when nothing seems to work, when you feel like your body’s fighting you at every turn… it’s tempting. The ads, the fake reviews, the “pharmacies” with next-day delivery — they make it all sound so easy.

    But your health is never worth the risk.

    These meds are powerful. They can affect your heart rate, your pancreas, your electrolyte levels, your mental health — and if it’s not regulated or legit, you have no clue what you’re putting into your body.

    You deserve proper care. You deserve someone monitoring your progress, helping you navigate side effects, and adjusting your dose safely. And most importantly — you deserve to feel safe and supported every step of the way.

    Losing weight is not worth risking your life. Full stop.

    If you feel stuck or like this is your “last resort,” please know this:

    You are already enough. Your worth is not measured in kilos or calories or clothing sizes. And this journey? It’s not just about shrinking your body — it’s about feeling strong, calm, energised, and in control again.

    There are safe, sustainable ways forward — whether that includes medication or not. You do not need to rush or panic. You are not behind.

    💛 And if you’re feeling lost right now, my inbox is always open.

    The Bottom Line

    If your BMI is 30+, or 27+ with certain health conditions, you could qualify for GLP-1 medications like Mounjaro, Zepbound, Wegovy, or Ozempic. Even if you don’t, there’s so much you can start doing today.

    You don’t need to punish yourself into progress.

    You need tools. Structure. Protein. Patience. And yes — sometimes a little help from science.

    You’re not “too much” for needing help. You’re too brilliant to keep struggling alone.

    Next Steps:

    Still not sure which one is right for you?

    • Grab my free GLP-1 Kickstart Bundle to help you get started on the right foot!
    • Read: Wegovy vs Zepbound vs Mounjaro if you want help choosing the right medication based on cost, effectiveness, and access.
    • Or dive into the GLP-1 Nutrition Guide to start eating for results

    You’re doing the hard thing. You’re showing up. And trust me — you’ve got this.

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    Qualify for GLP-1 Medications

  • Habits

    The Bare-Minimum Monthly Declutter Routine That Still Feels Amazing

    monthly declutter routine

    Let’s be honest. When life’s busy, messy, or just plain overwhelming, the last thing you want to do is reorganise your sock drawer or deep-clean your fridge. But here’s the truth: clutter isn’t just about stuff. It’s in your brain, your schedule, your habits, your digital life… and yep, your Tupperware cupboard too. You need a bare-minimum monthly declutter routine.

    That’s where this guide comes in — the Lazy Girl’s version of a monthly reset. No pressure. No perfection. Just small, satisfying wins to help you live your best life without needing to burn sage or colour-code your entire house (unless you want to).

    So if you’ve been craving a life reset, here’s your low-effort, high-impact checklist to declutter your mind, body, and home in a way that actually sticks.

    Table of Contents

    Step 1: Declutter Routine for Your Mind

    You can’t feel calm if your brain is playing 27 tabs at once.

    Quick Wins:

    • Do a brain dump in your bullet journal notebook — no structure, just vibes.
    • Write down the top 3 things making you feel frazzled.
    • Turn off notifications that make you twitchy.
    • Try a 5-minute meditation or breathing exercise.

    These tiny mindset resets are powerful habit ideas for anyone wanting to boost mental clarity and reduce stress.

    If you need inspo, try adding a few self-reflection quotes or intentions to your planner for the month ahead. Think of it as emotional exfoliation.

    Want to keep the good vibes going after your declutter? These 21 daily habits are ridiculously simple and actually make you feel better fast.

    Step 2: Declutter Routine for Your Body

    No, not a juice cleanse. No shame spirals here, thanks.

    This is about tuning into what your body needs, not punishing it.

    Try These:

    • Stretch or walk for 10 minutes — joyful movement counts, always.
    • Add one extra veggie or source of protein to your day.
    • Drink more water (basic but elite).
    • Ditch expired supplements, stale snacks, or anything you “might use one day.”

    These are simple, feel-good healthy habits and routines that support your body without drama. They’re the kind of good lifestyle habits that genuinely make you feel better — no full transformation required.

    white notebook on white textile

    Step 3: Declutter Routine for Your Home

    We’re not talking full-on Marie Kondo. We’re talking “5 minutes before I go feral” energy.

    Quick-Start Areas:

    • Clear off one surface (yes, just one).
    • Toss/recycle 5 things you don’t use.
    • Tidy one “doom drawer.”
    • Put away the laundry pile (you know the one).
    • Unsubscribe from a few spammy emails while you’re at it.

    Even a mini clear-out can shift your whole vibe. This is where aesthetic lifestyle tips come into play — light a candle, play a playlist, and pretend you’re the main character in a “Get My Life Together” montage.

    📌 Pin this for later! ⬇

    monthly declutter routine

    Step 4: Declutter Your Habits

    We love a good habits list — but let’s not ignore the habits that are not serving us.

    Ask Yourself:

    • What’s one habit that’s draining me right now?
    • What’s one habit that I want to do more of?
    • What’s one easy swap I can make this month?

    This is how you start changing your lifestyle in a realistic, sustainable way. It’s not about a full overhaul — it’s about small habit changes that stack up over time.

    Want to track your changes? Use habit trackers or sticky notes, or go full DIY life with a custom routine on your fridge.

    Whatever works for you.

    Need more feel-good ideas that don’t involve burning out? Check out my Monthly Self-Care Checklist – it’s packed with simple ways to refill your cup.

    Step 5: Declutter Routine for Energy

    Protect your peace like it’s your skincare stash. People, apps, routines, expectations — decluttering your energy is the ultimate flex.

    Set Boundaries With:

    • Your calendar (you don’t need to say yes to everything)
    • Your phone (social media time limits = sanity savers)
    • Your own self-talk (you are doing better than you think)

    This is one of the most underrated ways to self improve — and it has nothing to do with productivity. It’s about improving yourself by removing what doesn’t serve you.

    Now that you’ve cleared some space, let’s fill it with purpose. Here’s my 5-step goal setting guide for women who are done playing small.

    Final Pep Talk

    You don’t need to declutter your entire existence in one weekend. This guide is here to remind you that even lazy, low-energy, small changes can create massive shifts.

    This is your permission slip to do the bare minimum… and still feel so much better for it.

    So grab your playlist, make a little checklist, and start with one thing today. That’s all it takes to begin making habits that support your body, clear your mind, and help you live your life with more intention and a lot less chaos.

    📌 Pin this for later! ⬇

    monthly declutter routine
  • Habits

    Monthly Goal Setting Made Simple: The 5-Step Reset for Women Who Want Real Change

    monthly goal setting

    Let’s talk about monthly goal setting.

    Not the Pinterest-perfect vision board that ends up dusty by next month. Not the never-ending to-do list that makes you want to cry into your tea. I’m talking about simple, practical, life-altering goals — the kind that fix you, fuel you, and help you actually show up for the woman you’re becoming.

    This post is your go-to monthly goal setting checklist — a realistic, powerful reset you can come back to every month to keep your energy focused, your brain less frazzled, and your life moving in the right direction.

    We’re keeping it simple with 5 steps, loads of habit ideas, and plenty of ways to self improve that don’t require a full personality transplant. Whether you’re after a full lifestyle change or just want to stop feeling like a walking “meh,” this guide is for you.

    Let’s make goal setting feel like a vibe again — not a chore.

    Table of Contents

    Step 1: Reflect & Reset

    You don’t need a magic crystal to figure out what’s next. You just need to pause and ask the right questions.

    Look back on the last month and jot down a few quick thoughts in your bullet journal notebook or planner.

    Try these prompts:

    • What made me feel good?
    • What absolutely did my head in?
    • What habits actually stuck?

    This step is your “check-in” — the aesthetic lifestyle tip no one talks about. Slap on a face mask, light a candle, and reflect like the self-aware queen you are.

    Step 2: Choose 1–3 Aligned Goals

    You do not need a 47-item goals list.

    Pick 1–3 things that actually matter — things that make you feel alive, grounded, or just more in control of your day.

    Think:

    • One goal for your body
    • One for your mind
    • One for your environment or lifestyle

    This keeps your daily habits intentional and your energy focused. You’re not doing less — you’re doing what actually counts.

    Step 3: Break It Down Into Tiny Habits

    Here’s where the magic happens. Take each goal and break it down into habits to change, track, and build on. You’re creating your own good habits list — one step at a time.

    Example:

    • Goal: Improve energy
      • Habit: Drink 2L of water
      • Habit: 10-min walk after lunch
      • Habit: Go to bed by 10:30

    These small actions are healthy habits ideas that build into momentum. It’s one of the best life tips and tricks I can give you: make your goals smaller and your wins more frequent.

    📌 Pin this for later! ⬇

    monthly goal setting

    Step 4: Add It to Your Routine

    A goal that isn’t scheduled is a wish. Whether you use a digital planner or go full DIY life with a wall calendar and highlighters, put your goals where you can see them.

    Link new habits to things you already do (aka habit stacking) and make them feel automatic.

    This is where habit trackers shine (pssst. I have a free one in my Resource Library). Watching your progress build?

    Chef’s kiss.

    This step turns your goals from “nice ideas” into good lifestyle habits that become part of your everyday routine.

    Step 5: Review & Adjust Weekly

    Each week, take 5 minutes to check in. What’s working? What’s not?

    Are you hitting your stride or silently avoiding that one goal you wrote down with good intentions but zero follow-through? (We’ve all been there.)

    Real change comes from course correction, not perfection. Keep it flexible. Keep it fun.

    Make it feel like you.

    Bonus: write yourself a quote or mantra each week that reflects how you want to feel. Stick it on your mirror or write it in your planner.

    That tiny note will make you feel seen, even on the messy days.

    Final Pep Talk

    Monthly goal setting doesn’t have to feel like a corporate planning session or a guilt-trip waiting to happen. It’s just a way to live your life with a little more intention — and a lot more joy.

    This 5-step method isn’t just a system — it’s a soft reset, a chance to align your healthy habits and routines with who you actually want to be.

    You don’t need to be perfect. You just need to keep showing up, one step at a time.

    Because you’re not starting over — you’re improving yourself, building good habits, and slowly creating the kind of life that feels right. The kind of life that helps you live your best life, without burning out.

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    monthly goal setting
  • Wellbeing

    Your Monthly Self-Care Checklist: Small Habits That Make a Big Difference

    monthly self-care checklist

    Let’s get one thing straight: self-care isn’t all bubble baths and face masks (though we love those too). It’s about daily habits — small but mighty — that support your body, mind, and soul without adding more stress to your plate. This month, instead of waiting until you burn out and rage-cry over a lukewarm cuppa, let’s build a simple self-care checklist that actually fits your life.

    One that boosts your energy, clears your head, and reminds you that you matter too, even when the to-do list is screaming.

    Here’s your no-fluff, high-impact monthly self-care checklist, packed with realistic, joyful, and healthy habits that make you feel like the version of you who has her life together — even if you’re still winging it 90% of the time.

    Ready? Let’s do it.

    Table of Contents

    Physical Self-Care (For Your Body That’s Doing the Most)

    1. Drink your water, stretch your body, and eat a real meal

    Because basic doesn’t mean boring. Hydration, movement, and nutrition are the holy trinity of feeling better. Bonus: Add lemon to your water, light a candle while you stretch, and pretend you’re in a wellness montage.

    2. Go to bed earlier than you want to

    Scrolling till 1am isn’t giving what you think it is. Prioritise rest like it’s part of your glow-up routine — because it is. Want support? Pop some magnesium in your night routine.

    3. Do one form of joyful movement

    Not punishment. Not guilt-fuelled. Something that makes you feel alive — a walk, a dance, a mini stretch sesh. Check out my post here on how exercise and self-care go together.

    Mental Self-Care (For That Brain That Won’t Shut Up)

    4. Journal out your brain clutter

    No pressure. No perfection. Just dump your thoughts on paper. It’s free therapy.

    5. Do something low-stim

    Phones off, music low, book open. Or just sit. Breathe. Be. You’re allowed to do nothing.

    6. Use a daily habit tracker

    Because checking a little box gives you a nice little dopamine hit and is wildly satisfying — and helps you build consistency without the mental gymnastics. This one’s cute and functional: The Morning Sidekick Journal

    📌 Pin this for later! ⬇

    MONTHLY SELF-CARE CHECKLIST

    Emotional Self-Care (For That Soft Heart of Yours)

    7. Say no without overexplaining

    You are not a walking apology. Protect your peace and stop justifying your boundaries.

    8. Text a friend who makes you laugh-snort

    Connection is everything. Especially with people who love the messy, unfiltered version of you.

    9. Write yourself a note like you would to a mate

    Stick it on your mirror. Something like, “You’re doing better than you think.” Add a bit of ✨main character energy✨ to your space with a set of cute affirmation cards.

    Bonus: Aesthetic Self-Care (For The Vibe, Obviously)

    10. Romanticise the boring stuff

    Light a candle while you clean. Listen to a podcast while folding laundry. Add fruit to your water.
    It’s not about being fancy. It’s about making life feel less meh.

    Final Thought

    Self-care isn’t something you earn after you’ve done everything else. It’s the thing that helps you get through everything else without losing your mind.

    So print this checklist. Stick it in your journal. Screenshot it. Add your own spin. These aren’t just “nice extras” — they’re small habit changes that support your mental health, boost your energy, and help you create a more balanced lifestyle.

    This month, choose consistency over chaos. Choose tiny acts of love over all-or-nothing. Choose you — every damn day.

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  • Uncategorized

    21 Daily Habits That’ll Genuinely Make You Feel Better (No Nonsense, Just Results)

    daily habits

    Let’s be honest — trying to completely change your lifestyle overnight? Bit of a recipe for burnout. But stacking small, simple daily habits that make you feel good? Now that’s the game-changer.

    If you’ve been looking for ways to self-improve, glow up your routine, or just want some real-life, actually-doable healthy habits and routines that don’t involve green juice and toxic positivity… welcome. You’re in the right place.

    Want to take this a step further? Check out [The Ultimate Monthly Reset Routine] to refresh your goals, habits and mindset every single month.

    For now, here’s your no-stress, all-vibes daily checklist of 21 things to do every day to feel better in your body, calmer in your mind, and stronger in your self-belief.

    Save it, screenshot it, stick it in your bullet journal notebook, or scribble it in your planner. Let’s do this.

    “You don’t need a new life. You just need better daily habits.”

    1. Chug a big glass of water like your life depends on it

    Because hydration is an aesthetic lifestyle tip — glowy skin, better energy, fewer headaches? Yes please.

    2. Eat protein like a boss

    Add a solid 20–30g to your meals. It’s one of those sneaky good habits that helps with cravings, energy and actually feeling full.

    3. Move your body like it’s a privilege, not a punishment

    Walk, stretch, shake it out — whatever feels good. Not sure where to start? [Use this 4-Week Reset Workout Plan] to build a consistent movement routine that feels fun, not forced.

    4. Get some fresh air (yes, even if it’s raining)

    Open a window, step outside, pretend you’re in a moody indie film. It’ll clear your head instantly.

    5. Sleep like your sanity depends on it (spoiler: it does)

    Phones down, lights low. You’re not missing anything on TikTok past 10pm, trust me.

    6. Do five deep breaths and actually mean them

    One of the easiest ways to fix you when your brain feels fried. Inhale peace, exhale drama.

    7. Write down your top 3 priorities

    Not a 47-item to-do list. Just the 3 things that’ll actually move the needle today. That’s how you make habits stick.

    8. Put the phone down and pick your life up

    One of the best habits to improve your life? Being present. Your screen time stats will thank you.

    9. Sit in silence for 2 minutes

    Call it meditation, mindfulness, or “just sitting there doing nowt” — it’s a reset button for your brain.

    10. Read or listen to something that inspires you

    Whether it’s a juicy quote, a cheeky podcast, or a few pages of a book — this is self-development with style.

    11. Say something nice to yourself, out loud

    You wouldn’t talk to your friend like that — so stop being mean to yourself. Try: “I’m doing my best, and that’s enough.”

    📌 Pin this for later! ⬇

    DAILY HABITS

    12. Flip one negative thought on its head

    A proper life tip and trick: Reframe your inner critic. You’re not behind — you’re building.

    13. List 3 things you’re grateful for

    Yes, even on the bad days. Especially on the bad days. Gratitude is a quiet superpower.

    14. Laugh (or at least snort quietly at a meme)

    Laughter is good for the soul — and it’s cheaper than therapy.

    15. Connect with someone – properly

    Voice note, cuddle, text your friend, high-five your dog. You’re not meant to do life alone.

    16. Do one joyful thing with zero productivity attached

    Paint, sing, bake, or build your Sims 4 dream house. It’s not a waste of time — it’s how you live your life.

    17. Eat without your phone

    It’s called mindful eating, not shovelling in bites while doom-scrolling and forgetting what you even had (guilty!) – [Check out this Self-Care Checklist] for more ways to tune into your body and create a calm daily rhythm.

    18. Make your bed – even if the rest of your life’s a tip

    Because it’s one of those good habits that gives you ✨main character energy✨ before 9am.

    19. Do a quick 5-minute tidy

    Not deep-clean-your-soul level, just enough to make your space feel fresh. Clutter = chaos.

    20. Light a candle or open the window

    A tiny shift in your space can totally transform your mood. A classic DIY life hack that works every time.

    21. Do one thing that future-you will high-five you for

    Walk instead of Uber. Send that email. Say no. Say yes. One small thing. That’s how making habits becomes your reality.

    Final Thoughts

    This isn’t a rigid routine. It’s a flexible, feel-good daily habits list you can tweak and play with.
    Think of it like your own personal habit tracker for real life — one that helps you feel a little more put together, a little more confident, and a lot more you.

    Don’t wait for motivation. Start messy. Start now. These daily habits? They’ll help you glow up from the inside out.

    Need a plan to stay on track with your goals and daily habits? Don’t miss the [Monthly Goal Setting Mini-Guide] – it’s simple, practical and totally do-able (no vision boards required).

    Because you can change your lifestyle. You can feel better. And you deserve to live your best life — no filters required.

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    DALY HABITS
  • Fitness

    How to Build a Running Routine as a Beginner (And Actually Stick to It)

    Running Routine

    Be honest—how many times have you thought, Right, that’s it, I’m going to start a running routine, only to find yourself three runs in, knackered, bored, and questioning every life choice that led you to this moment?

    Maybe you started too fast, your stamina gave up before your motivation, or your endurance levels were so low that a light jog felt like climbing Everest. Sound familiar?

    Here’s the thing—running for beginners isn’t about going all out from day one and hoping for the best. If you don’t have a plan (and let’s be real, most people don’t), you’ll either burn out, get injured, or decide that the treadmill is actually just a fancy clothes rack.

    But here’s the good news: you can build a running routine that actually sticks, improves your cardio fitness, and gets you feeling like a proper runner—without feeling like death every time you lace up.

    This guide will show you exactly how to build a running routine that sticks, so you can stay on track, avoid burnout, and actually enjoy your runs.

    Table of Contents

    Step 1: Set a Clear, Realistic Goal

    Before you start, ask yourself—why are you running?

    • Do you want to build endurance and run longer without stopping?
    • Are you running for weight loss and trying to stay in a calorie deficit?
    • Is your goal to run a 5K, 10K, or just be consistent with exercise?

    Your goal determines your running plan. If you don’t have a goal, it’s easy to lose motivation. Keep it specific and achievable—instead of “I want to run more,” say, “I want to run 3 times a week for the next month.”

    Step 2: Create a Running Schedule That Works for YOU

    One of the biggest mistakes beginners make? Winging it. If you don’t schedule your runs, you’ll keep putting them off until suddenly… a week has passed, and you haven’t run at all.

    Here’s how to lock in your running routine:

    • Pick your running days—start with 3 days per week to keep it manageable.
    • Choose a set time—morning, lunch break, evening… whatever works. Just be consistent.
    • Plan your routes—knowing where you’ll run removes last-minute decision fatigue.
    • Track your progress—use an app, journal, or running watch to stay accountable.

    Your schedule should fit your life, not the other way around. If you’re a morning person, get it done before the day gets busy. If you’re more of a night owl, an evening run might suit you better.

    Step 3: Start Slow & Build Up Gradually

    Another mistake? Going too hard, too soon. Your body needs time to adjust, so your first few weeks should be about building a base, not breaking records.

    Follow this beginner-friendly running plan:

    Weeks 1-2: Walk-Run Intervals

    • Run for 30-60 seconds, then walk for 1-2 minutes. Repeat for 20-30 minutes.
    • Focus on breathing properly and finding a comfortable pace.
    • Run 3-4 times per week to start building consistency.

    Weeks 3-4: Increase Running Time

    • Run for 2-3 minutes, then walk for 1 minute (repeat for 30 minutes).
    • Start focusing on good running form—keep shoulders relaxed, take short strides.
    • Try one longer run each week (aim for 40-45 minutes).

    Remember, slow progress is still progress. The goal is to make running feel easier over time—not to exhaust yourself in the first week.

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    RUNNING ROUTINE

    Step 4: Make Running Enjoyable

    If you hate every second of your run, guess what? You won’t stick with it. The secret to a lasting routine is making running something you actually look forward to.

    Here’s how to make it fun:

    • Listen to music or podcasts—build a playlist that pumps you up or find an inspiring podcast to keep your mind engaged.
    • Find a scenic route—running in a dull area can be uninspiring. Parks, trails, and waterfronts make a difference.
    • Run with a friend—if solo running feels lonely, having a running buddy can keep you accountable.
    • Reward yourself—celebrate progress! It could be a new pair of leggings after a month of consistency or just the feeling of getting stronger.

    The more you enjoy running, the more likely you are to stick with it.

    Step 5: Avoid Burnout & Injuries

    Nothing kills a running routine faster than pain, injuries, or exhaustion. If you’re constantly sore or feel like running is a struggle, you’re more likely to quit.

    How to avoid burnout & injuries:

    • Listen to your body—soreness is normal, sharp pain is not. Take rest days when needed.
    • Stretch & foam roll—five minutes of stretching can save you from stiff, aching muscles.
    • Cross-train—strength training, cycling, or yoga can improve your running performance.
    • Wear proper running shoes—bad shoes = bad knees. Get fitted for the right pair.

    If running always feels painful or exhausting, something is off—adjust your pace, rest when needed, and make sure you’re fuelling your body properly. Check out my post ‘6 Common Running Mistakes Beginners Make (And How to Fix Them Before You Get Injured!)‘ for some more help with this!

    Step 6: Stay Consistent & Track Progress

    The secret to a long-term running routine? Consistency. You won’t always feel motivated, and that’s fine—because a solid routine means you run even when you don’t feel like it.

    • Use a running app—seeing your stats improve over time is a huge motivator.
    • Keep a training journal—write down how you feel after each run.
    • Set small milestones—run for 10 minutes straight, complete a 5K, or hit a pace goal.
    • Give yourself grace—some runs will feel amazing, others will feel terrible. That’s normal.

    The key is to just keep showing up—before you know it, running will feel like a normal, natural part of your routine.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Final Thoughts: Stick With Your Running Routine and Trust the Process

    Building a running routine that sticks isn’t about having perfect motivation every day—it’s about creating habits that make running feel like a normal part of your life.

    • Set a realistic goal and follow a beginner-friendly plan.
    • Stick to a consistent schedule so running becomes a habit.
    • Start slow, build gradually, and avoid injuries.
    • Make running enjoyable, track progress, and celebrate small wins.

    You’ve got everything you need—now get out there and start running!

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    RUNNING ROUTINE
  • Habits

    Best Morning Habits for a Summer-Ready Body

    Let’s be honest—mornings can be a right faff. You hit snooze too many times, stumble into the kitchen like a zombie, and before you know it, you’re running out the door with half a banana and a questionable amount of caffeine. Sound familiar? Now, if you’re on a mission to feel strong, confident, and summer-ready, your mornings need a little upgrade.

    Because let’s face it—what you do in those first few hours sets the tone for your whole day. And no, that doesn’t mean a three-hour wellness routine that requires a Himalayan sunrise and a fresh green juice blessed by monks.

    It means small but mighty habits that help you wake up, fuel up, and get moving without feeling like you’ve been hit by a lorry. Ready? Let’s crack on.

    Table of Contents

    1. Hydrate Like You Mean It

    Your body’s just spent the whole night without water, and what do you do? Stumble towards the coffee machine like it’s life support. Look, I love a good brew as much as the next person, but your body needs water first.

    The Habit: Drink a big glass of water first thing in the morning. Bonus points if you squeeze in some lemon (not for weight loss magic—just because it’s refreshing).

    Why? It wakes up your system, kick-starts digestion, and helps you feel more alive before caffeine enters the chat.

    Tough-love tip: If you “forget,” just leave a glass by your bed. No excuses.

    2. Move Your Body (Before Your Brain Talks You Out of It)

    Ever noticed how the longer you wait to exercise, the less you want to do it? That’s because your brain is sneaky. It will come up with a million excuses the later it gets. The solution? Move before you have time to overthink it.

    The Habit: Do 10-15 minutes of movement as soon as you wake up. Could be stretching, a quick workout, or even a little dance around your kitchen (preferably with good music, not in silence like a weirdo).

    Why? It gets the blood flowing, boosts endorphins, and makes you feel like you’ve actually achieved something before 9 AM.

    Tough-love tip: If you struggle to get started, just tell yourself, “I’ll do 5 minutes”—because once you start, you’ll probably keep going.

    3. Eat Breakfast That Actually Fuels You

    A croissant and a latte might feel like the ultimate morning mood, but if you want to feel energised, strong, and actually full for more than an hour, you need protein, healthy fats, and fibre.

    The Habit: Eat a protein-packed breakfast within an hour of waking up.

    Why? A good breakfast keeps cravings at bay, helps you build muscle, and stops you from raiding the biscuit tin at 10 AM.

    Quick breakfast ideas:

    • Scrambled eggs on wholegrain toast with avocado
    • Greek yoghurt with berries and nuts
    • Protein smoothie with banana and peanut butter
    • Overnight oats with chia seeds and almond butter

    Tough-love tip: Skipping breakfast won’t “save calories”—it’ll just make you hangry and more likely to overeat later.

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    SUMMER-READY

    4. Get Outside & Soak Up That Morning Light

    If you’re rolling straight from bed to your desk (or sofa), you’re doing your body a disservice. Getting outside in the morning helps reset your body clock, improves sleep, and boosts mood—because who doesn’t want to feel a bit happier?

    The Habit: Spend 5-10 minutes outside in the morning. Walk, stretch, drink your coffee on the balcony—whatever gets you in the daylight.

    Why? Natural light regulates your circadian rhythm, which helps with energy, metabolism, and sleep.

    Tough-love tip: No garden? No problem. Stand by a window and soak up the light. But let’s be real—getting outside is better.

    5. Ditch the Social Media Scroll First Thing

    Rolling over and doom-scrolling through Instagram before you’ve even sat up is not a productive start. It’s like inviting 100 strangers into your brain before you’ve even had a sip of water.

    The Habit: No social media for the first 30 minutes of your morning.

    Why? Your brain needs a calm, focused start—not an overload of other people’s lives before you’ve even started yours.

    Tough-love tip: If your alarm is on your phone, turn it off and put it down. Your notifications can wait.

    6. Plan Your Meals (So You Don’t End Up Eating Whatever’s Closest)

    You know what derails healthy eating? Having no plan and getting so hungry that you’d eat the first thing you see—whether that’s a nutritious meal or an entire packet of biscuits.

    The Habit: Take 2 minutes in the morning to plan what you’re eating for the day.

    Why? A little planning stops last-minute bad choices, saves time, and keeps you on track without overthinking.

    Tough-love tip: You don’t need a full meal prep spreadsheet—just have a rough idea so you’re not guessing when you’re hungry.

    7. Set One Goal for the Day (Yes, Just One)

    Feeling overwhelmed before the day has even started? That’s because your to-do list is longer than a motorway. Instead of stressing, just pick one main goal.

    The Habit: Write down one key thing you want to accomplish today.

    Why? It keeps you focused, productive, and stops you from flitting between 50 unfinished tasks.

    Tough-love tip: If you achieve more, great. But even on a chaotic day, if you get that one thing done, you’ve made progress.

    Your Ultimate Summer Body Plan – Don’t Miss These!

    The Bottom Line: Mornings Set the Tone for Your Summer-Ready Body Goals

    If you want to feel summer-ready, strong, confident, and energised, your mornings matter. You don’t need to overhaul your life—just build small, powerful habits that set you up for success.

    So, drink your water, move your body, eat a solid breakfast, and for the love of all things good—stop scrolling first thing in the morning.

    Start your day right, and you’ll be summer-ready in no time.

    Now, go be the legend that you are.

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  • Weight Loss

    Metabolism 101: Why Yours Might Be Slower Than a Sunday Roast & How to Fix It

    Metabolism

    Let’s talk metabolism—the mysterious engine inside you that determines whether your food fuels you or clings to your thighs like a bad ex.

    If you feel like you’re doing everything right—eating well, moving more, cutting back on the biscuits—but the weight still won’t shift, then listen up. Your metabolism might not be playing ball, and no amount of wishful thinking will fix it.

    But don’t panic—I’ve got you. We’re about to break down why your metabolism might be sluggish, how to rev it up, and the game-changing tool that can help you take control of it once and for all.

    Table of Contents

    First Things First: What Even Is Metabolism?

    Metabolism is basically your body’s engine—it determines how efficiently you burn calories and use energy. If it’s running smoothly, you’ll feel energised, burn fat more effectively, and not have to think about every bloody calorie you eat.

    If it’s running like a dodgy second-hand car? You’ll feel sluggish, store fat more easily, and struggle to lose weight even when you’re doing all the right things.

    And here’s where most people get it wrong—your metabolism is NOT set in stone. You can tweak it, optimise it, and even train it to work for you instead of against you.

    Why Your Body Clings to Fat Like It’s a National Treasure

    Right, let’s break this down properly. Your metabolism isn’t just some random function ticking away in the background—it’s actually a highly strategic system designed to keep you alive.

    And sometimes, that means it works against you when you’re trying to lose weight.

    At the heart of it all? TDEE and BMR.

    BMR: Your Body’s Minimum Energy Budget

    Your Basal Metabolic Rate (BMR) is the number of calories your body needs to just exist. No movement, no exercise, just you lying in bed doing absolutely nothing (tempting, I know).

    BMR covers all the essentials—breathing, pumping blood, digesting food, repairing cells—you know, the life-sustaining stuff. And guess what? It accounts for up to 60-70% of the calories you burn daily.

    That means even if you did absolutely nothing all day, your body would still burn calories just to keep you alive.

    woman in pink sports bra and pink leggings

    TDEE: Your Body’s Full Daily Energy Burn

    Now, your Total Daily Energy Expenditure (TDEE) includes your BMR plus everything else you do—walking, working out, fidgeting, even standing up to make a cup of tea.

    It’s made up of:

    • BMR (Basal Metabolic Rate) – Calories needed just to keep you alive.
    • NEAT (Non-Exercise Activity Thermogenesis) – Calories burned through daily movement that isn’t structured exercise (like fidgeting, walking to the fridge, or gesturing wildly in a conversation).
    • TEF (Thermic Effect of Food) – Calories burned while digesting food (yes, eating burns calories)
    • Exercise Activity – Calories burned from actual workouts.

    Put it all together, and you get TDEE—the real number of calories you need daily to maintain your current weight.

    How Your Body Works to Keep Your Weight Stable (Even When You Don’t Want It To)

    Your metabolism’s main job? Survival.

    It doesn’t care about your dream body or how you want to fit into those jeans from five years ago. Its number one priority is making sure you don’t starve to death.

    So when you cut calories too aggressively or go on an extreme diet, your body sees it as a threat and tries to compensate.

    Here’s how it fights back:

    • It Lowers Your BMR – Your body gets stingier with calories, burning fewer at rest.
    • It Increases Hunger Hormones – Your appetite ramps up to make sure you eat more.
    • It Reduces NEAT – You unknowingly move less to conserve energy.
    • It Adapts to Exercise – Over time, your body burns fewer calories for the same workout.

    This is why crash diets and excessive cardio can backfire—your body is wired to resist sudden, dramatic weight loss.

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    Metabolism

    So, What’s the Fix?

    To lose weight without making your metabolism rebel, you need to:

    • Create a modest calorie deficit (not too aggressive, so your body doesn’t panic).
    • Eat plenty of protein to maintain muscle and keep BMR high.
    • Move more throughout the day (even small movements add up).
    • Give your body enough fuel so it doesn’t go into emergency mode.

    And here’s where Lumen comes in handy—it shows you exactly how your body is using fuel, so you can work with your metabolism instead of against it.

    Lumen: The Secret Weapon for a Faster Metabolism

    (Disclaimer: I am an affiliate of Lumen, which means I may earn a commission if you purchase through my link. However, I only recommend products I genuinely believe in and that align with the science behind optimising metabolism and nutrition.)

    If you’ve ever wished you could peek inside your body and see what’s actually going on with your metabolism, you’re in luck—now you can.

    Lumen is a portable metabolism tracker that tells you whether your body is burning carbs or fat in real-time—so you can stop guessing and start making smart choices that actually work.

    Why Lumen is a Total Game-Changer

    • Tells You What to Eat (and When) – No more guesswork. It helps you tweak your diet to improve your metabolism.
    • Shows You if You’re Burning Fat or Carbs – Helps you understand what’s actually fuelling your body.
    • Helps You Become More Metabolically Flexible – This means your body can switch between burning carbs and fat efficiently, which is key for better energy, fat loss, and long-term health.
    • Personalised Daily Insights – It adapts to you, making it easier to fine-tune your nutrition and lifestyle based on how your body responds.
    woman in pink bikini top

    Why You Need This in Your Life

    If you’re sick of:

    • Trying every diet under the sun with no results
    • Feeling tired, sluggish, and stuck in a plateau
    • Not knowing whether you’re doing the right thing for your metabolism

    Then Lumen will change the game for you. Instead of fumbling in the dark, you’ll have real-time data that helps you make smarter, faster, and easier decisions.

    Ready to Take Control of Your Metabolism?

    Here’s the deal: optimising your metabolism is the key to sustainable weight loss, better energy, and feeling amazing. And while food, movement, and lifestyle tweaks are essential, having the right tools makes all the difference.

    If you’re ready to ditch the guesswork and finally take control of your metabolism, Lumen is the best place to start.

    Check out Lumen HERE

    What if you could hack your metabolism?
    What if you could hack your metabolism?

    That’s exactly what Lumen helps you do. It’s like a fitness coach, nutritionist, and scientist rolled into one pocket-sized gadget. Here’s why it’s a game-changer:

    • Measures your breath to reveal if you’re burning carbs or fat.
    • Gives you personalised nutrition advice.
    • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
    • Backed by science and super easy to use.

    No more guesswork. No more spinning your wheels. Lumen puts you in charge of your metabolism.

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    And remember—your metabolism is not broken, and you are not stuck. You’ve got the power to change it.

    Now, go get that metabolism firing on all cylinders.

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    Metabolism