# 4 - Say Yes To Protein

#8 - Your Body Is Not Gross

Let's practice changing the way we talk about our bodies. Is it helpful to call your body gross? Is it helpful to set goals using a bunch of "shoulds" and attempting to shrink ourselves with hate? What if our body goals centered around building ourselves up with compassion, respect, and care instead?

#7 - I'm not perfect and you don't have to be either

A quick, impromptu episode about how sometimes the pursuit of perfection and "consistency" can keep us from making the next best decision. We don't have to wait until we "get it together" to show ourselves kindness and care. Sometimes we need outside help, sometimes we just need to pivot a little based on our current situation.

#6 - Fat is Back!

Fat is back. Except actually it never left.  As noted in the podcast, if this is brand new information, try adding just one nourishing fat to your grocery list and adding it into your day. See list below (not exhaustive). As a general guideline for portions, think: 1/4-1/2 of an avocado, 1-2 thumb sized portions (about 1 tablespoon per thumb) for nuts, seeds, animal fats, oils, and nut butters. This is a starting place, not a hard and fast rule. Individual needs vary.  Aim for high quality fats, ideally from pastured/grass-fed animals and cold-pressed oils, but don't break your bank! Remember, start small. And ain't nobody trying to be perfect. Eat the jif if that's what you ACTUALLY enjoy.  * Avocados/avocado oil * Butter :) * Coconut flakes/milk/oil * Egg yolks * Ghee (clarified butter) * Nuts (almonds, Brazil nuts, cashews, hazelnuts, walnuts, pistachios, etc) * Nut butters * Olives and olive oil * Red palm oil * Seeds (chia, flax, pumpkin, sesame, sunflower, etc) * Fatty fish (protein and fat) such as salmon and sardines

#5 - Let Carbs In

Eat more carbs on purpose! Learn why and how it can change your life! Stick around to the end for a fun Halloween candy challenge. I want to hear from you - send me a message on instagram or through my website, OR if you're listening on Spotify send in a voice memo! I'd love to hear your voice :)  Connect with me on the gram! [https://www.instagram.com/morethanfuel_ana/?igshid=YmMyMTA2M2Y%3D] morethanfuel.co [https://www.morethanfuel.co/]

# 4 - Say Yes To Protein

Protein! Muscles! Bodybuilders! Jk, it's for YOU too! Learn what protein is, why it's so important, where you can get it, how much you need. Hint: Probably more than you think.  If you're enjoying the podcast, consider subscribing to get notified of new episodes and leave a 5 star review. Thanks!  - Ana :)  Follow me on instagram - ask me questions! [https://www.instagram.com/morethanfuel_ana/] @morethanfuel_ana Recommended Protein Intake Calculator [https://examine.com/nutrition/protein-intake-calculator/]