Diet and lifestyle tips to help improve your health in a work-from-home setting.

1) Consume 25 grams of Protein to start your day

After 7 to 8 hours of sleep (hopefully), your body is in a catabolic state, which essentially means it's breaking down your muscles as a source of energy. To stop this process, you should consume at least 25 grams of protein within 15 minutes of waking up. This is because protein is anabolic, meaning your body will begin building and repairing muscle instead of breaking it down. 25 grams is the magic number because it equates to approximately 3 grams of the branched-chain amino acid (BCAA) leucine, which is necessary to stimulate muscle protein synthesis

2) Eat your Main Meals at the same time each day

Eating your meals at a similar time each day, or at least close to it, will help your body regulate key hormones such as insulin and ghrelin (the hunger hormone). Staying consistent with your meal timing can help prevent excessive hunger levels, limit overeating, and promote a more controlled daily caloric intake. This can also help stabilize the body's blood sugar levels which may help promote weight loss.

3) Choose HIGH-FIBER Foods as Snacks

Foods that are high in fiber, such as fruits and vegetables, are extremely nutrient-dense, while also being low in calories. Therefore, these foods are fantastic snack options. The fiber will help keep you satiated (feeling full) for a longer period of time without adding a number of excess calories to your daily diet.

Men should aim for 38 grams per day

Women should aim for 25 grams per day

4) Eat Outside in the Sun

It's important to try and get anywhere from 15 to 30 minutes of daily sunshine. A great way to do this if you work from home is to eat your breakfast and lunch outside (weather permitting). Sunlight is important because it plays a key role in the synthesis of Vitamin D (Better Mood) and in regulating our circadian rhythms (Better Sleep).

Daily Sunlight = Better Mood + Better Sleep

5) Align your Meals with when you Workout

Don't make the mistake of eating your lunch at noon and then consuming nothing else until your evening workout at 4 or 5 p.m. Instead, time your meals appropriately so that they are within 1 to 2 hours of your workout. This will help optimize energy levels, support muscle growth, and enhance your overall performance in the gym.

This also applies to morning workouts. I know a lot of WFH employees workout at 5 or 6 a.m., so be sure to at least consume something small such as a protein shake or half a banana before your workout. This will dramatically improve your performance and help build muscle mass over time.

I hope these tips will help improve your health, feel free to connect with me directly if you have any specific questions you want answered. You can find me at nastasi.nutrition@gmail.com or schedule an appointment via my website.