Metabolic Basics
This word describes how your body turns food into energy
Metabolism
What is the average amount of sleep most adults need each night?
7-9 hours
This food group helps to keep you feel fuller for longer periods of time and supports your muscles?
Protein
What hormone is the "stress hormone"?
Cortisol
True or False, working with a coach increases success by helping people follow a plan consistently, build structure, and see measurable results faster.
TRUE
When your body is working well/efficiently, people often feel more of this during the day.
Energy
Too little sleep increases cravings for what?
Sugar/carbs
Broccoli, Spinach, Zucchini, and Cauliflower are just some of these types of vegetables that are low in sugar?
Non-starchy vegetables
What hormone makes us feel full?
Leptin
This is the main role of a coach, which helps you you stay on track and motivated as you follow a plan
Accountability
This common symptom of poor metabolism or unbalanced meals makes it hard to think clearly, remember things, or stay focused during the day.
Brain Fog
Most people should drink about this fraction of their body weight of water each day?
50%
Avocados, nuts, and olive oil are examples of what type of fat?
Healthy or Unsaturated fats
What is the "hunger hormone"?
Ghrelin
These daily routines — like meal timing, water, sleep, and stress management — support long-term health and balance
Healthy Habits
Carrying extra weight where in your body increases your risk for health issues
Belly/Abdomen/Waist
Water helps your body do what function better?
Burning fat
We should eat about a palm size worth of protein during each meal. How many ounces of cooked weight do you think that is?
5-7 ounces
What gland in your neck secretes hormones that affect metabolism?
The Thyroid
What type of fat on your body do you want to target to make the largest impact on your health?
Visceral
This happens when the body struggles to handle sugar well
Insulin Resistance--Sugar buildup in your blood instead of it going into your cells for fuel
Consistency/progress is > __________ (hint: it is a very unrealistic approach)
Perfection
Eating balanced meals, every 2-3 hours, helps keep this from swinging too high or too low.
Blood Sugar
True or false: Poor sleep can impact insulin, ghrelin, and leptin that can disrupt metabolism?
TRUE!!!!
A coach helps clients keep more of this tissue while losing fat, so metabolism stays strong.
Muscle Mass/Lean Body Mass