How to Get Fit in 3 Months

In this video, I’m breaking down how I transformed my body and mindset AND how you can do it in just 3 months using sustainable, science-backed strategies that actually work. No crash diets. No extreme cardio. Just simple, proven methods that helped me lose over 75 pounds and keep it off. I’ll walk you through the exact nutrition, training, and mindset shifts I made to finally break free from yo-yo dieting, stop feeling stuck, and build a body (and life) I love. This is for anyone who wants to feel confident, energized, and strong, not just for summer, but for life. 💛. If you’re tired of trying methods that don’t work, this is for you!! IF YOU ARE READING THIS, JOIN THE FAM HIT SUBSCRIBE ♡ SHRED Program: www.alaias-bertrand.com Watch NEXT: How to Get Fit in 21 minutes and 53 seconds: https://youtu.be/Zvt4AFKPwts?si=x1D8MjQ5rLCxy0Kj Whole Foods vs. Processed Foods: Impact on Metabolism A 2010 study published in Food & Nutrition Research examined the thermic effect of food (TEF) by comparing whole-food and processed-food meals. Participants consumed cheese sandwiches made with either whole grain bread and real cheddar cheese or white bread and processed cheese. The findings revealed that the whole-food meal resulted in nearly 50% more calorie burn during digestion compared to the processed-food meal. Specifically, the TEF was 19.9% of meal energy for the whole-food sandwich and 10.7% for the processed-food sandwich. Satiety Index: Understanding Fullness from Different Foods In a study published in the European Journal of Clinical Nutrition, researchers developed a Satiety Index to measure how different foods affect feelings of fullness. Boiled potatoes topped the list, scoring 323% relative to white bread (set at 100%), indicating they are significantly more satiating. Other high-satiety foods included fish, oats, and oranges. The study concluded that foods higher in satiety can aid in controlling hunger and reducing overall calorie intake. Dopamine and the Balance Between Pleasure and Pain Dr. Anna Lembke, in her book Dopamine Nation: Finding Balance in the Age of Indulgence, explores how engaging in activities that involve effort or discomfort, such as exercise or fasting, can lead to a more sustainable release of dopamine, the brain's reward chemical. She explains that while immediate pleasures can lead to a quick dopamine spike followed by a crash, activities that require effort result in a more balanced and enduring dopamine response, promoting long-term satisfaction and resilience The Research: 1. National Library of Medicine: https://pubmed.ncbi.nlm.nih.gov/7498104/ 2. Finding Balance in the Age of Indulgence: https://www.ochealthpsych.com/dopamine-nation-finding-balance-in-the-age-of-indulgence/ 3. National Institute of Health: https://pmc.ncbi.nlm.nih.gov/articles/PMC2897733/ FOLLOW ME: ♡IG: Alaias.Fit ♡TT: Alaias Bertrand BUSINESS EMAIL♡ [email protected] Bestie Count: 59K 🫶🏾 I'm so grateful for you!!!