Category Archives : health and wellness

The PCOS Playbook: How to Make Progress with IIFYM

  If you are one of the millions of women living with Polycystic Ovarian Syndrome, there's a good chance that you struggle to lose weight and keep it off. There are several PCOS related hormonal imbalances and symptoms that can make shedding fat a serious challenge. In spite of the...

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The PCOS Playbook: Tracking Macros for Weight Loss

  First, calculate your PCOS Macros...Once you've received your macros, dive into the below PCOS macro nutrition guide! [iifym_full_calc calc="pcos"] (Although we have geared this macro calculator to your dietary macro needs, we encourage referring to your physician before starting any new diet.) The PCOS Macro Nutrition Playbook Thank you...

  • health and wellness
  • blood sugar, fat loss, insulin level, insulin resistance, PCOS, weight fluctuation,
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Sleep and Weight Loss: How Too Little Can Be Catastrophic To Your Goals

  Has anyone ever told you that you need to get more sleep?  Well, they’re onto something.  In order to wake up feeling refreshed as well as allowing your broken-down muscle fibers to rebuild and get stronger, you need a minimum of seven (7) hours of sleep each and every...

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  • cortisol, exhausted, ghrelin, sleep, sleep deprivation, weight loss,
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Dispelling the Myth That IIFYM is Poor for Your Overall Health

  Clean Eater: “IIFYM is all about eating junk food.” Strict Meal Plan Dieter: “IIFYM diet isn’t as good as a meal plan.” Let us ask you a question… Are you tired of hearing the above statements? Are you sick and tired of hearing that an IIFYM diet is poor...

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  • debunking myth, iifym, IIFYM diet, myth, overall health, poor health,
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How Changing Your Diet Can Help Fight Inflammation

   Recent research suggests that chronic high levels of inflammation may be a primary factor in many of the chronic diseases our country is currently facing. Chronically high levels of inflammation have been linked to cancer, diabetes, cardiovascular disease, rheumatoid arthritis, leaky gut syndrome, irritable bowel syndrome and many more...

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  • fats, inflammation, keto diet, ketogenic diet, Mediterranean diet, nutrition, reduce inflammation, vegetables, whole foods, whole grains,
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10 Macro Friendly Foods That Are Natural Vasodilators

Your macronutrients are the starting blocks. At IIFYM, it has been preached over and over; keeping track of your macros is the fastest way to achieve success, in a replicable manner. Yes, we know conventionally you may have been conditioned to believe that only healthy foods that taste like cardboard...

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  • health benefits, macro friendly, natural vasodilation, nutrition, performance, vasodilation, workout,
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Is Working Out While Sick Detrimental To Your Health?

  Waking up grumpy, achy and a nose running more than a broken faucet, only to end up working out anyway (because gainz) sounds quite admirable. Nothing’s going to stop you from sweating your way to an even better version of yourself. Yeah, that sounds cool until you’re “that person”...

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  • exercise, exercise routine, health, prevention, recovery, sick, working out,
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The Hunger Hormones That May Be Hindering Your Weight Loss

  When the average person decides to hop on the weight loss bandwagon the only aspects they’re thinking about are finding the nearest treadmill and dumping all their Little Debbie’s in the trash. If only they were to start on the IIFYM website and see that they could salvage those...

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  • diet adherence, ghrelin, healthy diet, hormones, hunger hormones, leptin, nutrition, satiation,
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Dealing With Negative Family Members That Don’t Support Your Fat Loss Efforts

  “If it was easy, everyone would do it.” One of the most overused, but quite accurate statements about virtually anything significant we pursue. Fat loss is right up there with some of the most personally rewarding but often-difficult tasks to achieve. Especially when first starting out. Even with tools...

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  • eating out, family events, family support, fat loss, meal timing, negative support, portion distribution,
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5 Best and 5 Worst Foods For Weight Loss If You Have Hashimoto’s

​Food plays a vital role in the health of our thyroid, even more so if you have an autoimmune disease like Hashimoto’s. Here are five foods you should include and five foods you should avoid to maintain a healthy weight and support thyroid function if you have Hashimoto’s or another...

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6 Best Carb Sources for People with Diabetes

  We’re pretty well known around here for boldly proclaiming that sugar is not evil (and we stand by it!), but when you have diabetes, carbs really can seem like the devil. As a diabetic, you’ve probably been told that a lower carbohydrate diet is your best option… and depending...

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  • carbohydrates, diabetes,
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Top 10 Healthy Foods For Weight Loss With PCOS

  Though it doesn’t get talked about as much as it should, Polycystic Ovary Syndrome (PCOS) is a relatively common hormonal disorder in women of childbearing years that, if left untreated, can lead to problems with fertility and can also make weight loss difficult. Women who suffer from PCOS have...

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Best 9 Foods For Healthy Weight Loss During Menopause

  During menopause, as your body completes its fertile years, your hormone levels will start to fluctuate and you may experience symptoms like mood swings, hot flashes, and weight gain. Your estrogen levels begin to drop and eventually reach an all-time low and stay there for the rest of your...

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Combat Vitamin D Deficiency Treatment And Use It To Create An Advantage

  Vitamin D is one supplement that's been getting some well-deserved attention in recent years. Numerous studies and research have come out that suggest that sufficient vitamin D intake is linked with increased aerobic capacity, muscle growth, strength and bone density as well as decreased recovery time with exercise. Not...

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  • salmon, sun, supplements, Vitamin D, Vitamn D deficiency,
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9 Foods That Are Beneficial For Cognitive Health

  Sometimes we need reminding that food has powerful impacts on our health. What if I told you that blueberries can make you have a better memory? What if I told you dark chocolate could improve your concentration? And what if I told you that to date, 99.6% of pharmaceutical...

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  • brain health, cognitive degeneration, cognitive function, cognitive health,
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Defining Food Allergy vs. Food Intolerance

  There is growing interest in the area of food allergy and food intolerance: in the United States, 25% of adults believe they have a food allergy, despite the actual incidence rate of diagnoses being 2-3% (1). A common issue which explains such a discrepancy between diagnosis rates and self-reported...

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  • autoimmune disease, celiac, chrons disease, food allergy, food intolerance, healthy diet, nutrition,
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Reality vs. Perception of Body Image: The Falsehood of the Ideal Physique

  Nowadays, appearances are being brought to our attention constantly. Through billboards, TV commercials, magazine ads, and social media to name a few. It’s enough to make you stop and check yourself in every reflection you pass by, or to sneak in an ‘ab check’ every now and again. Because...

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  • body image, brain health, fitness models, Instagram, mental health, perception, reality,
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The Best Core Exercises to Protect You from Injury

  We all have abs, yet not everyone is able to achieve that sacred ripped 6-pack. While we could discuss how to achieve that defined midsection (which we do briefly below), this IIFYM article is going to focus more on the functioning of your abdominals, rather than the aesthetics. This...

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  • ab workout, abs, best ab exercies, functional training, weight training,
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Menstruation and Dieting- Mastering Your Cycle

  If you’re like most women and tend to dread that week before your period hits, you aren’t alone. Hormones are running wild and it may start to feel as though nothing you do is helping alleviate the symptoms. Cramps set in, fatigue rages on, and the only action you...

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  • losing fat on period, menstrual macros, nutrition on period, pms macros, women iifym,
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5 Real World Truths About Weight Loss

Let’s face it, there are so many reasons for cutting weight, such as: Aiming to improve your health Improve your appearance Making a lower weight-class or getting on a bodybuilding stage Getting to a healthy weight Maybe even a vacation or photo shoot to look your best Losing body fat...

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  • cutting weight, fat free mass loss, fat loss, mental health, metabolic adaptations, muscle loss, weight loss,
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Breastfeeding Nutrition – IIFYM Mommies & Fat Loss Macros

  You just brought a new baby girl or boy into the world and couldn’t be happier. At this stage, you’re probably making the decision (or made it long before you gave birth)  whether to start breastfeeding or not. Breastfeeding, if you are able to, is usually always a wise...

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  • breastfeeding macros, iifym breastfeeding, macronutrients, milk supply, nursing macros,
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How Your Circadian Rhythm Can Disrupt your Diet

  What is Your “Circadian Rhythm”? Humans (and all organisms) have an organization to physiological processes that are primarily anchored around two environmental contrasts: the 24-hour cycle of light and darkness. The cycle of light and darkness corresponds to behavioral changes: the light period is also the waking, active, and...

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  • bluelight, circadian, dysregulation, psychological health, recovery, sleep, social jetlag,
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Meditation: An Underrated Tool For Dieting Success

  So you have now calculated your macro numbers from the macro calculator here on IIFYM and you have begun following all the necessary steps to your new weight-loss plan. However, you're beyond stressed at work and it's taking a toll on your motivation to follow through will all of...

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  • brain, brain health, mind, relax, stress,
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6 Ways You Can Optimize Muscle Soreness Recovery

  Muscle soreness recovery after a workout is often overlooked by many fitness professionals, athletes, and bodybuilders. For many, they place large amounts of focus and preparation on getting to the gym, optimizing supplement timings, pinpointing every meal and macro but then forget to optimize a key pillar in sports...

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  • health, injury prevention, muscle recovery, muscle soreness, treatment, vitamins,
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Health Benefits of the Macro Diet

Health Benefits of the Macro Diet Macros -or macronutrients- are the big food groups that supply our bodies with the energy we need to function.This energy comes from the all-too-well-known calories. If you’ve ever attempted to lose weight, you are at least familiar with the term; calories in, calories out,...

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