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Protein-Packed Meals Gain Muscle & Lose Fat! Protein-packed meals are essential for building muscle and losing fat. Protein supports muscle growth, repairs tissues, and boosts metabolism, making it a key nutrient for fitness and weight management. When combined with resistance training, a high-protein diet promotes muscle protein synthesis, leading to lean muscle gains. Additionally, protein has a high thermic effect, meaning your body burns more calories digesting it compared to fats or carbs, which helps with fat loss. Lean meats like chicken, turkey, and fish provide quality protein while keeping fat intake low. Plant-based options such as beans, lentils, tofu, and quinoa are great for vegetarians. Eggs, Greek yogurt, and cottage cheese are also excellent sources of protein and essential amino acids. Protein-packed meals help control hunger by keeping you full longer, reducing cravings, and preventing overeating. Balancing protein with healthy fats and complex carbohydrates ensures sustained energy levels throughout the day. For optimal results, aim for at least 1.2–2.2 grams of protein per kilogram of body weight daily. Whether your goal is to gain muscle, shed fat, or both, incorporating protein-rich meals into your diet is a simple yet effective way to achieve your fitness goals. 💪🔥 Your journey to a healthier, happier life starts here. Let’s grow together. 💪✨ #Elevate Everyday

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Watch the full video to see Dr. Pal’s complete review and learn more about the monotrophic diet. #AnushkaSharma #DietRoutine #DrPal #MonotrophicDiet #NutritionReview #HealthInsights #DietaryTips #FoodReview Subscribe to my channel: ​⁠to never miss a notification! Follow me on Instagram: https://www.instagram.com/dr.pal.manickam/ Join Dr Pal as he takes on the 100-Day Challenge for body and mind transformation! Workouts, nutrition, meditation, and exploration awaits.💯 Join the challenge and share your journey using the hashtag #GUTMAN100daychallenge, and be sure to tag us on Instagram! For Collabs & Enquiries: Email: [email protected] ----- Please donate to our non-profit Vanna Malargal Foundation, here are the details: https://www.vmfus.org/ ------ Also, you can listen to my podcast on your favourite audio platforms: ✅ Spotify: https://podcasters.spotify.com/pod/show/gut-feeling-with-drpal ✅ Amazon Music: https://music.amazon.co.uk/podcasts/77d5c815-b58e-4b78-a7ab-db39b4753ffc/gut-feeling-with-dr-pal

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Could your weight loss injection be messing with your HRT? If you’re taking semaglutide (like Ozempic or Wegovy), or tirzepatide (like Mounjaro), and you’re also on HRT, you need to watch this. I’m Dr Sophie, a GP and in this video I break down how these GLP-1 weight loss medications could affect hormone therapy and what you can do about it. In this video I cover: * How GLP-1s affect gut absorption and hormone levels * What we know about HRT absorption (transdermal vs oral) * Whether it’s your oestrogen dose… or something else * When to adjust, recheck, or seek specialist input * My honest advice as a GP This is something I’m seeing in real life, and not enough women are being warned.

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Speeding up fat loss effectively and safely involves a mix of nutrition, movement, and lifestyle adjustments. Here are the most practical, science-backed tips: 🔥 1. Prioritize Protein at Every Meal Keeps you full, supports muscle, boosts metabolism. ✅ Examples: Paneer, tofu, lentils, Greek yogurt, eggs, sprouts. 🥦 2. Cut Processed Carbs & Sugar Reduces insulin spikes and cravings. ❌ Avoid: white bread, bakery items, sugary drinks. ✅ Choose: oats, quinoa, whole fruits, sweet potatoes. 🏋️‍♀️ 3. Lift Weights or Do Resistance Training Preserves muscle while losing fat. Increases metabolism even at rest. 🚶‍♀️ 4. Increase NEAT (Daily Movement) Non-exercise activity thermogenesis: walking, cleaning, stairs. 📈 Aim for 7,000–10,000 steps/day. 💧 5. Stay Hydrated Sometimes thirst feels like hunger. Drink water before meals to reduce overeating. 🌙 6. Sleep 7–8 Hours Poor sleep increases hunger hormones (ghrelin). More likely to crave junk when tired. ⏳ 7. Try Intermittent Fasting (Optional) Helps control calorie intake. Common method: 16:8 (fast for 16 hrs, eat in 8-hr window). 📉 8. Maintain a Calorie Deficit You must eat fewer calories than you burn. But don’t starve — aim for 500–700 calorie deficit per day. 📵 9. Manage Stress High cortisol = belly fat, cravings, poor sleep. Try yoga, deep breathing, hobbies. ⚖️ 10. Be Consistent & Track Progress Use progress pictures, inches, or how clothes fit — not just weight. Fat loss isn’t linear, stay patient. #NaturalResults #fiber  #WellnessWithTea #YogaForWellness #MindfulMovement #HealthyLiving #YogaEveryday #fitness #walking #videocall #consistency #swatijain #tipsofficial #healthychoices  #healthylife  #swatijain #behappywithhappylifestyle #ironrichfoods #cardio #walking  #weightlossjourney #weightgain #transformation #dedication #workout #workoutmotivation #healthylifestyle #aminoacids #healthyfood #anemicproblems