Or checked the number of calories burned on your smartwatch after a workout.

We all have. 🙂

The sad truth? You probably didn’t burn anywhere near as much as your watch told you.

Smartwatches are far from accurate when it comes to estimating energy expenditure because it depends on a wide range of factors. And exercise itself represents only a relatively small part of your total daily energy expenditure.

Where and how do we actually burn energy?

Your total daily energy expenditure consists of four main components:

1. BMR – Basal Metabolic Rate

This number represents the amount of energy your body uses at rest – while you are awake but lying still.

It is the energy needed to maintain basic life functions such as breathing, heart function, brain and organ activity, body temperature regulation and other essential processes.

BMR makes up the largest part of your daily energy expenditure.

2. NEAT – Non-Exercise Activity Thermogenesis

NEAT represents all the spontaneous, often unconscious movement you do throughout the day that is not planned exercise.

These are all the small movements you make during the day – gesturing, nodding your head, tapping your foot and similar activities.

And no, walking does not automatically fall into this category.

3. TEF – Thermic Effect of Food

Yes, you also use energy when you eat – more precisely, when your body digests and absorbs food.

Protein has a significantly higher thermic effect than fats and carbohydrates.

And that is why I always say: a calorie is not just a calorie.

The type of food you eat and the balance of macronutrients play an important role in how your body functions.

4. EA – Exercise Activity

This refers to planned physical activity – your workout.

And this is exactly what most people focus on when they want to lose weight, because the first thing we tend to think about is how many calories we can burn.

For the average person, exercise often accounts for around 10% of total daily energy expenditure – and sometimes even less.

That is why the idea that you can regularly eat whatever you want, in whatever amount you want, and then simply “burn it off” at the gym is unrealistic.

No habit that works against your goal – whether it concerns nutrition, sleep or recovery – can simply be cancelled out by a harder or smarter workout.

Exercise has completely different functions.

And they are extremely important.

Especially for women over 35.

Physical fitness is one of the most common topics in magazines, online articles and countless promises made by workout and weight-loss programmes.

But what should really be our priority is building a healthier, stronger and more functional body.

Primarily because the gradual loss of muscle mass, strength and function begins much earlier than most people realise and continues as we age.

It is going to be a little late to start thinking about it when you are 60.

The process of losing muscle tissue starts much earlier and becomes more pronounced with age – especially when there is no adequate stimulus from strength training, sufficient protein intake and an active lifestyle in general.

For women, this is later compounded by hormonal changes associated with perimenopause and menopause.

So perhaps the most important question when it comes to exercise should be:

“What should I be doing now to preserve the muscles I will need when I’m 60, 70 or 80?”

Because muscles are not just what makes your jeans fit better.

Although yes, they do that too!

Muscle is an extremely important tissue, both metabolically and functionally.

Through training, you are building much more than your appearance.

Strength training can help you:

• preserve and build muscle mass and strength,
• provide an important stimulus to your bones, which is particularly important for helping maintain bone density,
• improve balance and coordination, which can help reduce the risk of falls later in life,
• maintain joint mobility and your ability to move normally,
• improve insulin sensitivity and glucose regulation,
• support cardiovascular health,
• maintain your ability to get up from the floor, carry shopping bags, lift something heavy, go hiking, travel, run, squat and simply live your everyday life independently.

And, of course, it can also change the ratio between muscle and body fat.

Or, as women often simplify their goals:

“I just want to tone up a little.”

What that actually means is achieving exactly what we want after the age of 40:

preserving or increasing muscle tissue while reducing body fat.

If you still see exercise only as punishment for what you ate or simply as a way to burn calories, it will be very difficult for it to become a permanent part of your life and a lifelong habit.

There will always be a beginning and an end.

You start a programme.

You stick with it for a few months.

You “lose the weight.”

And you cannot wait for it to be over.

Then you go back to your old habits.

Exercise can absolutely help with weight management.

Of course it will affect the way your body looks.

Of course, combined with a well-balanced diet, it can help you achieve a healthier ratio of muscle to body fat.

But that is only one part of the puzzle.

Because the real purpose of exercise is to help you remain independent, mobile and vital in the decades ahead.

To be able to get out of bed without assistance.

Carry your own suitcase.

Walk up the stairs.

Maintain enough strength and balance.

And stay independent in your own body for as long as possible.

Whatever your current goal may be – weight loss, reducing body fat, getting fitter or simply having more energy – exercise is a much greater investment than the calories you burn during those 45 minutes.

You only have one body for the rest of your life.

You cannot replace it. But you can do a great deal to help it function well for as long as possible.

The post Training accounts for the smallest part of your daily energy expenditure. And it has many other roles. appeared first on Beastie.

And this is exactly the time of year when I see many women start to panic—especially those who haven’t been actively working on their fitness goals until now.

Suddenly, they need to lose 5 kilos.

Get rid of belly fat.

Tone their arms.

Reduce cellulite.

And preferably achieve all of that by next weekend.

So the usual strategies begin:

“I’ll stop eating bread.”

“No food after 6 PM.”

“I’m cutting carbs.”

“I’ll start running every day.”

“I’ll do a 24-hour fast.”

“Seven days of juice detox only.”

Throughout my 20-year career, I’ve seen this pattern over and over again.

And here’s the truth: Bread isn’t the problem. Carbohydrates aren’t the problem either.

The real problem is trying to change everything at once—and expecting results overnight.

And not focusing on the few things that actually make the biggest difference.

People often tell me that nutrition and training are my job, so I “have to” stay in great shape all year round.

But even I like to fine-tune my physique before summer.

Not because of the beach (I rarely spend my summers by the sea anyway).

But because I want to handle the heat better.

I want to wear whatever I feel like wearing without worrying about how I look.

I want more energy for hiking and day trips.

And I want everyday tasks to feel easier.

As much as you may not want to hear it—when you’re carrying extra weight, everything feels harder.

So when I decide I want to lower my body fat percentage a little further, I don’t do anything extreme.

I don’t detox.

I don’t live on celery juice (even though I think it’s great—I simply don’t have the habit or the time).

I don’t obsessively count every calorie.

I don’t survive on chicken and salad.

I don’t skip dinner.

I don’t add extra workouts.

Instead, I go back to the basics.

1. I Increase My Protein Intake

Not because it’s trendy.

Because I know it keeps me full for longer.

A typical breakfast might include fewer whole eggs, extra egg whites, some dried beef or smoked salmon, and plenty of fresh cucumber.

By the time my next meal comes around, it’s much easier to make good food choices, and I don’t feel the urge to snack on sweets or random treats.

2. I Simplify Food Preparation

I cook most meat and fish in the air fryer.

Although I use it year-round, I normally enjoy fish baked in parchment paper with olive oil or a steak cooked in a pan.

During this period, almost everything goes into the air fryer.

I boil eggs more often instead of frying them.

Even if you use oil spray, those small differences add up.

I also skip calorie-heavy salad dressings.

Not because they’re forbidden, but because I’d rather use a tablespoon of olive oil and leave room in my calorie budget for foods I truly enjoy later in the day.

3. I Increase Meal Volume

If I’m eating eggs, they’ll be served with cucumber, tomatoes, or peppers.

Lunch and dinner almost always include a large portion of vegetables—zucchini, grated carrots, or a generous salad.

Not because I’m afraid of carbs.

But because vegetables help me feel satisfied with very few calories while providing the fibre my digestion needs.

4. I Pay Attention to the Things People Often Forget

• Almonds and nuts that easily turn from a handful into half a bag—adding 500+ extra calories. I stick to around 15 pieces.
• Olive oil poured “by eye.” I prefer using a spray.
• Coffee or matcha that resembles a dessert. I choose unsweetened almond barista milk with minimal added carbohydrates.
• Snacking while cooking. I portion my food and that’s it.
• Those tiny bites that nobody counts—but often make the biggest difference.

5. I Drink More Water

Not because water burns fat.

It doesn’t.

But it often prevents that familiar feeling of:

“I feel like eating something.”

When in reality, you’re simply tired, dehydrated, or stressed.

6. And Finally—The Most Important One

I don’t add more workouts.

I don’t punish myself with endless cardio because I had an ice cream.

I don’t try to “burn off” lunch.

I simply move more.

I walk more—especially after meals.

I park farther away.

I take the stairs instead of the lift.

Women often overestimate what happens during a one-hour workout and constantly ask how many calories they burned.

Training isn’t primarily about burning calories.

It serves a much bigger purpose.

At the same time, people often underestimate what they do during the other 23 hours of the day.

And I know this may not be what you want to hear.

Because if you’ve made it this far, you’ve probably searched for a quick fix at some point.

But here’s the reality:

You don’t need another diet.

You don’t need another meal plan downloaded from the internet.

You don’t need a list of forbidden foods.

What you need are a few smart decisions that you can repeat consistently over time.

Because losing 3 kilos isn’t the hard part.

Keeping them off is.

And that’s exactly why most women I work with don’t just lose weight or centimetres.

For the first time, they learn how to stay in shape after summer.

After holidays.

After celebrations.

After stressful periods at work.

Because the goal isn’t to look great for two weeks of the year.

The goal is to build habits you can maintain all year long.

And stay in shape all year round.

And stay in shape all year round.

The post What I Do When I Want to Lose Body Fat Before Summer (And No, I Don’t Cut Out Food) appeared first on Beastie.

And yes, fitness has become overcomplicated.

This exercise, at this angle, in this position…

The same goes for nutrition. Viral recipes, superfoods, endless food rules, things you supposedly should never combine…

The truth is, the fundamentals are actually quite simple.

Strength training, mobility work, stability and balance exercises, well-planned cardio, proper nutrition, and recovery.

Progressive overload and consistency.

However, when it comes to women over 35, there is a lot more involved than just the basics. It requires a fair amount of fine-tuning.

Not only because of hormonal changes, but also because of life circumstances and responsibilities.

Today, there are countless fitness coaches.

There are excellent male coaches.

There are talented young female coaches.

Many of them are knowledgeable, dedicated, continuously learning—and they genuinely care.

But let’s agree on one thing:

❗ Working with women over 35, especially over 40, is simply different.

Because these women are often expected to be:

• devoted mothers
• successful professionals
• supportive partners
• highly organized
• the emotional backbone for everyone around them

…while somehow still finding the time and energy for training, healthy eating, and quality sleep.

Sometimes it’s not enough to say:

“Eat less, train more, stop complaining, you’ll be fine.”

Because honestly—it isn’t that simple.

Yes, some women stay in their comfort zone and look for shortcuts.

Some will always search for the quick fix, the magic pill, or the newest trend instead of doing the work.

And yes, sometimes they genuinely need someone to tell them:

“Come on, you’ve got this. Push a little harder.”

Sometimes they need accountability.

But at the same time, many women are already doing everything they can.

They’re trying.

They’re sacrificing.

They understand that motivation comes and goes.

And yet, they’re still not seeing the results they expected.

Personally, I’ve lived a disciplined lifestyle for over 25 years.

I thrive on structure, routine, and training.

But I’ve learned that:

• when my sleep suffers, everything hurts
• when my nutrition slips, my body reacts immediately
• if I spend eight or more hours sitting, my mind feels foggy and exhausted
• when stress piles up and I don’t actively manage it, my recovery and performance suffer
• when life gets chaotic and I switch into autopilot mode, my body quickly lets me know

And that’s exactly why we’re not all the same.

We shouldn’t eat the same way.

We shouldn’t train the same way.

And we certainly shouldn’t expect the same approach to work for everyone.

Our circumstances are different.

Some women thrive on five workouts per week.

Others do best with three.

Some love training in the morning.

Others only have time in the evening.

Some enjoy the gym.

Others prefer working out at home.

The goal isn’t for everyone to do the same thing.

The goal is to find what you can sustain long enough to see results.

Unfortunately, fitness often becomes overly complicated by focusing on details when the basics aren’t even in place yet.

“I’ve heard fasted training is harmful, and early morning is the only time I can work out, so I’ll just skip it.”

“I don’t have time for breakfast, but I’ve heard protein shakes are too processed, so I won’t have one.”

“Everyone says women shouldn’t train at night, and that’s the only time I can exercise, so maybe I shouldn’t train at all.”

“Women should focus more on being and less on doing. Maybe after a stressful day, I should just rest instead.”

And yes, there is some truth behind these ideas.

But context matters.

Yes, many women benefit from more recovery.

Yes, chronic stress is harmful.

Yes, more daylight, more sleep, and less pressure would be ideal.

But let’s be realistic.

Most of us cannot spend our days relaxing in perfect conditions, exercising at the ideal time, and preparing flawless meals.

Most women have a lot on their plate.

Who is going to work?

Who is going to take care of the family?

Who is going to handle all the daily responsibilities?

That’s why we don’t look for ideal conditions.

We look for realistic ones.

Because often the question isn’t what’s perfect.

It’s what’s possible.

We all know what we should do in theory.

But sometimes life simply doesn’t allow it.

And in those moments, you choose the option that gives you the greatest benefit while remaining sustainable long term.

If you’re choosing between:

• an evening workout or no workout
• fasted training or skipping training altogether
• a 30-minute workout or waiting for the perfect time that never comes

most of the time, choose the workout.

Fitness doesn’t need to be this complicated.

What matters is creating a lifestyle that works for you.

One that is realistic.

One that is sustainable.

One that improves your life rather than adding more guilt and pressure.

Because often it’s the small habits that make the biggest difference:

• stand up every 45–60 minutes if you have a desk job
• take a 10–15 minute walk outside when possible
• eat at least one meal without emails, notifications, or your phone
• go to bed 20 minutes earlier instead of searching for the next miracle supplement
• commit to 2–3 workouts per week that you can realistically maintain
• prioritize structured meals with adequate protein and vegetables before chasing the latest detox or diet

Because the goal isn’t to live according to someone else’s “perfect” rules from the internet.

The goal is to build a system that fits your life.

Women often make excuses.

But they also carry burdens that many people never see.

And that’s why women over 35 don’t need a softer approach.

They don’t need a less serious approach.

They need a smarter one.

The post Fitness has become incredibly complicated these days. But after 35, things really aren’t the same anymore. appeared first on Beastie.

Do you wake up feeling puffy or swollen?

Do you feel bloated even when you’ve been “eating healthy”?

Do you find yourself losing patience with the people you love, only to lie awake at 2 a.m. wondering what’s wrong with you?

This isn’t “just stress.”
You’re not being dramatic.
And you’re definitely not imagining it.

I’ve worked with so many women who feel exhausted, dismissed, and stuck in bodies that no longer respond the way they used to. Women who are constantly told to “eat less and exercise more.”

But that advice simply doesn’t work the same way when your body is going through hormonal changes.

That’s why I decided to create something practical and supportive.

I gathered the exact protocols I use myself and the same ones my friends and clients use inside my programs into one simple guide.

Inside, I walk you through five easy daily protocols: small, consistent habits that can genuinely help your body feel better and more balanced during hormonal transition.

You’ll learn things like:

• when to drink water — including simple tips that actually help
• what a hormone-supportive plate should look like — no diets, no complicated rules, just a simple foundation for balanced blood sugar and better hormonal support
• evening routines that support deeper sleep and recovery
• how your body responds to stress — and what you can do in just 5 minutes to help regulate it

There’s also a simple daily checklist you can print out and stick on your fridge.

None of this requires spending money.
But it does require your attention, consistency, and commitment.

Honestly, these are the basics I wish I had started implementing much earlier myself.

And just to be clear — this guide is only a starting point, not the full picture.

Because women are far too unique and complex to be reduced to a short PDF.

The deeper, more personalised work happens inside my programs, which last 3, 6, 12 months and beyond. And I’m deeply grateful for every woman who has recognised how important it is to finally reconnect with herself.

But these few simple steps are a beautiful place to start.

Download the guide HERE.

And if you know a woman who would benefit from this, send it to her. She’ll thank you for it.

The post How to Reduce Bloating, Fatigue and Stubborn Weight Gain After 35 appeared first on Beastie.

Too much responsibility.
Too much pressure.
And often, not enough support — at home or at work.

One of the things I hear most often when it comes to struggling with healthy habits is:

“I had such a stressful day… I just needed comfort food.”

And honestly? There’s nothing wrong with having dessert, overeating once in a while, or ordering pizza after a rough day.

The issue starts when food becomes your:

• comfort
• reward
• escape
• emotional support system
• or the only thing that helps you switch off

Because most women today aren’t eating out of physical hunger.

They’re eating because they’re mentally drained.

Because they’re overwhelmed.
Because they’ve spent the entire day taking care of everyone and everything.
Because they feel like they constantly have to hold it all together.

And deep down, many of these patterns started early.

Food was tied to rewards, love, comfort, and validation:

“Be good and you’ll get ice cream.”

“Finish your vegetables and you can have dessert.”

“Good grades? Let’s celebrate with pizza.”

So over time, food stopped being just food.
It became emotional relief.

But instead of endlessly trying to analyze every reason why, the better question is:

What can you do differently moving forward?

Because for many women, daily life looks like this:

You’re constantly “on.”

Replying to messages.
Working.
Thinking ahead.
Taking care of the kids.
Managing everyone’s needs.

And by the evening, your brain just wants something quick that feels good.

So food, scrolling on your phone, and zoning out become the only pause you get all day.

But mental exhaustion doesn’t actually mean your body needs more calories.

More often, it means you need rest.
Support.
A different way to decompress.

That’s why nutrition is never just about nutrition.

You can’t simply tell someone:

“Just stop eating sweets.”

Because if food is the only thing helping you cope, your brain will keep reaching for it.

And for many women, that coping mechanism becomes:

• food
• alcohol
• endless scrolling
• constant stimulation
• or staying busy 24/7

At a certain point — especially after 35 — the real priorities shift.

It becomes less about chasing perfection and more about:

• lowering stress levels
• improving sleep
• eating balanced meals consistently
• moving more
• recognizing emotional hunger
• finding healthier ways to unwind
• and finally learning to ask for help

Because there’s a huge difference between:

“I’m hungry.”

and

“I’m emotionally exhausted.”

And many women who feel “out of control” around food at night are actually women who:

• barely ate enough protein during the day
• skipped meals
• survived on coffee and snacks
• never properly rested
• spent the whole day running on stress hormones

Of course your body is going to crave quick energy by the evening.

That’s why the solution usually isn’t another extreme diet.

It’s the basics.

Simple things like:

• eating a proper protein-rich breakfast
• not skipping meals
• taking a short walk after work
• putting your phone away during at least one meal a day
• creating a screen-free evening routine
• getting sunlight in the morning
• having at least one quiet moment without notifications

You work hard.
You care for everyone around you.
You try to keep up with life, relationships, responsibilities.

But food doesn’t have to be your only form of reward.

Sometimes rewarding yourself looks like:

• a massage
• a workout
• a walk
• getting your hair done
• coffee or wine with a friend
• a slow weekend
• or simply one hour that belongs only to you

And ironically, the things that help the most are often free:

Nature.
Movement.
Sunlight.
Silence.
Sleep.
Peace.

But first, you have to pause long enough to ask yourself:

“What do I actually need right now?”

And the truth is — many women no longer know how to stop without feeling guilty.

Which is exactly why my program is never just about workouts and meal plans.

Because women are not machines.

And progress isn’t always measured in kilos or calories.

Sometimes real progress looks like:

• sleeping better
• having fewer cravings
• feeling more energized
• waking up without aches and pain
• no longer using food as the only way to get through the day

And very often, that’s where real transformation begins.

The post If You’ve Ever Said: “I Needed Something Sweet After a Day Like That” – This One’s for You appeared first on Beastie.

Or after vacation.
And then another month goes by.
And another “Monday.”

My clients?

They travel.
They go on vacation.
And they still manage to stay in shape.

Not because they obsessively count calories.
And not because they avoid food altogether.

But because they’ve learned how to make the best out of any situation.

They know how to build balanced meals — even in hotels.
They know how to enjoy dessert without ruining their progress.
They know which small habits keep them on track, even when conditions aren’t perfect.

And most importantly:

They don’t build their life around training and nutrition.

They build their training and nutrition around real life.

Just like I do.

So how do I stay in shape while traveling — and still enjoy food and the whole experience?

Because the goal is to create a lifestyle you can actually maintain long-term.

1. I always prioritize protein at breakfast

Whether I’m in a hotel or apartment: eggs, Greek yogurt, ham, smoked beef, cottage cheese…

Last weekend in Sarajevo?
Dried beef and eggs did the job perfectly.

Starting the day with protein keeps energy levels stable, helps with cravings, and makes everything easier later in the day.

2. I walk outdoors every day

At least 30 minutes in daylight.

And whenever possible, I walk instead of taking taxis or driving.

More movement.
More steps.
Better energy.

Simple, but effective.

3. I still train — even if it’s not perfect

If the hotel has a gym, great.

If not?
20 minutes in the room with resistance bands.

(Yes — the same bands my Beast girls always carry with them 😉)

Because consistency matters more than perfection.

4. I enjoy local food — just smarter

Travel is about experiences too.

I’m absolutely going to try local food.
But I make choices that help me feel good afterward.

Again, Sarajevo is a perfect example.

Ćevapi? Of course.
But without the bread — with salad on the side instead.

Small adjustments make a huge difference.

5. I eat dessert too

I’ll absolutely have dessert sometimes.

But most of the time, I choose lighter or no-sugar options when available.

Not because I “have to.”

But because I know how I want to feel afterward.

You only get one life

And yes — life feels better when you’re healthy, strong, and confident in your body.

But that doesn’t mean you need to give up traveling, dinners, celebrations, or enjoying food.

And you definitely don’t need to wait for life to “calm down” before you start.

Because realistically?

There will never be a perfect moment.

There will always be:

• trips
• stress
• responsibilities
• dinners out
• celebrations
• busy periods

The goal isn’t to avoid real life.

The goal is knowing what to do during real life.

And yes — discipline matters.

The idea that you can eat absolutely anything all the time and still feel your best?
Not realistic.

But even more important than discipline is knowledge.

Knowing:

• what to do when you’re away from home
• how to build balanced meals without tracking everything
• how to stay consistent even when your routine changes

Because waiting for the “perfect time” to start?

That time usually never comes.

And if you constantly feel stuck in programs you can only follow for a few weeks before starting over…

The problem probably isn’t you.

It’s the approach.

I’ve worked with women for over 20 years.
Mothers. Entrepreneurs. Executives. Busy professionals. Housewives.

And I know how much pressure women carry every day.

The lack of time.
The responsibilities.
The expectations.

That’s exactly why I created a system that fits real life.

Not a perfect life.
Your life.

And part of that system is having simple tools you can take anywhere.

Literally.

My Beast girls know resistance bands are not a replacement for strength training.

But they bring them everywhere when they travel.

Because sometimes a quick 20-minute workout is all you need to feel better, stay consistent, and avoid falling completely out of routine.

That’s the difference between:

“I took a month off…”

and

staying consistent.

Because results aren’t built when conditions are perfect.

They’re built when you know what to do when they’re not.

The post How to Stay in Shape – Even While Traveling appeared first on Beastie.

And maybe that sounds insignificant.

But it’s not.

Because she’s a woman who:

• trains regularly
• is a mother
• runs a business
• makes hundreds of decisions every day
• and lives under constant stress she barely even notices anymore because “she can handle it all”

And honestly?
That’s most women.

We can handle everything.

We push through.
We rarely ask for help.
We keep going no matter how exhausted we are.

But somewhere along the way, we forget that health is about so much more than food and workouts.

Because when most women think about “getting healthy” or “getting in shape,” they immediately think of:

• dieting
• exercise
• calories
• meal plans

But your body responds to far more than just training and nutrition.

It responds to:

• how available you are to everyone except yourself
• how much pressure you’re under every day
• how long you’ve been functioning on autopilot
• how stressed you are
• and how well you actually recover

That’s exactly why my program is never just about workouts and nutrition.

We focus on small changes across different areas of life.

And most importantly — everything is personalized and introduced gradually.

Because that’s the only way habits actually stick.
The only way results last.

Whenever someone joins my program, the first thing I tell them is:

“We’re not changing your entire life overnight.”

We start small.

And honestly, these are things you can start doing today:

• get up and move for a few minutes every 45–60 minutes while working
• eat at least one meal without your phone, emails, or multitasking
• spend 10–15 minutes outside in daylight without headphones
• drink 2–3 glasses of water before your first coffee
• take a short walk after dinner
• turn off screens at least 1–2 hours before bed
• sleep in a cool, dark room
• don’t start scrolling the second you wake up
• take five quiet minutes in the morning and ask yourself:

“How am I feeling today — and why?”

And before bed, ask yourself:

“What do I need tomorrow to feel better?”

None of these habits are revolutionary.

But when you repeat them consistently, they change everything.

Because health and physical transformation are never the result of one workout.

Or one strict diet.

They’re built through the small things you do every single day in between.

So if you’re looking for a quick fix — I’m probably not the right coach for you.

But if you want a sustainable system that fits into real life, with structure and support, then maybe it’s time for a different approach.

The post Women Often Forget They’re More Than Just Diets and Workouts appeared first on Beastie.

“Honestly, I know all about nutrition, I watch what I eat… but I’m still struggling with belly fat and a few extra kilos.”

And I believe you might be dealing with the same thing.

You read articles, follow viral recipes, and do everything according to the rules. Your meals are made up of healthy foods.

Oats.
Fruit.
Stews.
Vegetables.
Soup.

And yes, all of that is healthy.

But is it what your body actually needs? And is it put together in a way that helps you reach your goals?

Whenever I take a closer look at food journals and dig deeper into eating habits, the story usually looks something like this:

• Breakfast: oats + banana + honey + chia seeds + flaxseeds
• Lunch: vegetable stew
• Dinner: something light or just fruit

When you look at it like that, it seems as though you’re really making an effort and paying attention to what you eat…
…but these meals contain very little protein.

So what happens throughout the day?

• You get hungry again very quickly
• Your cravings for sweets become stronger
• You have low energy levels
• Your concentration is poor during the day
• Your body struggles to build and maintain muscle mass
• Your hormones don’t function as they should
• Body fat is not being effectively burned

And then comes the most common question: why can’t I lose belly fat and why am I not losing weight?

There’s nothing wrong with stew.
And there’s certainly nothing wrong with soup.
And oatmeal isn’t the problem either.

The issue is what these meals are missing.
And also the amount of these foods when there isn’t enough protein included.

A meal that looks like a plate full of vegetables and potatoes with a slice of bread on the side will never be the same as a meal with half that amount plus a serving of meat.

The same goes for breakfast. A breakfast made with two cups of oats, a banana and various seeds is nowhere near as balanced as one with less oats and a few spoonfuls of skyr or Greek yoghurt.

Soup is great. But it’s not a complete meal.

You don’t need to cook three different meals.
You don’t need to buy foods you never eat or ingredients you wouldn’t even know where to find in the supermarket.

You simply need to know what to add to each meal.

Small changes and additions can make a huge difference:

• Add Greek yoghurt or skyr to your oats
• Add a serving of meat or fish to your lunch
• Add 2–3 eggs to breakfast – or even to lunch if you’re short on time, it really doesn’t matter!

I know you may think that “you don’t need that much protein” because you’re not a professional athlete, but the opposite is actually true.

Women aged 35+, especially those with sedentary jobs or lifestyles, often need a higher protein intake. As we age, active muscle mass naturally declines and the body becomes less efficient at absorbing protein from food.

Plus, protein isn’t only important for skeletal muscle. Without enough protein and the amino acids that make up protein:

• You won’t feel satisfied after meals
• Your body lacks the building blocks needed to produce serotonin (the feel-good hormone), which means a poorer mood
• You can’t effectively build muscle (which is exactly what most people mean when they say they want to “tone up”)
• Body transformation becomes much more difficult

…and that’s what you ultimately want.

You don’t need avocado, quinoa or anything complicated that takes time to prepare.
You don’t need exotic ingredients or complicated recipes.

If your mum or mother-in-law cooks lunch for the whole family – GREAT.

Simply add what your body needs at this stage of life.

And that’s what works long term.

Over time, the difference becomes clear between:

• I eat healthy, but I’m not getting results
• I eat simple meals, I don’t overcomplicate things, I know what I need and I get results

Yesterday, after my 6:00 a.m. workout, I ate 2 rice cakes, cream cheese, fresh cucumber and 120g of ham.

Because it was the only thing I could quickly throw into my bag.

I didn’t have time to soak oats or make an omelette.

No, it wasn’t the perfect warm meal.

But at that moment, it gave my body exactly what it needed.

Without worrying about whether fat would accumulate around my stomach.

If you recognised yourself in any of this, I simply want you to realise that you’re not doing anything “wrong”, and you don’t need to cut foods out of your diet – despite what we’ve been told for years.

It’s just that no one has ever told you that instead of taking something away, you may simply need to add something.

The post You Eat Healthy… But That Stubborn Belly Fat Is Still There? appeared first on Beastie.

The brain is a highly metabolically active organ that consumes around 20% of the body’s total energy. For this reason, nutrition and physical activity have a direct impact on cognitive performance, mood, and long-term brain health.

Changes associated with neurodegenerative diseases can begin developing decades before the first symptoms appear, often as early as our forties. Dementia diagnosed later in life does not develop overnight; it is a gradual process that unfolds over many years. This is why brain health is shaped by the habits we build much earlier in life.

That is precisely why it is important to view brain health as a long-term investment.

The brain is also a neuroplastic organ, meaning it can adapt, form new neural connections, and learn new skills throughout life.

Contrary to popular belief, the ability to learn and develop does not disappear with age.

This ability is supported by various forms of stimulation, including physical activity, mental challenges, quality sleep, and proper nutrition.

Many people, especially women over the age of 35, begin to notice changes such as “brain fog” – feelings of reduced concentration, decreased focus, slower thinking, or forgetfulness.

Although these symptoms often have multiple causes, including stress, hormonal changes, sleep deprivation, and poor nutrition, research suggests that regular physical activity, stable blood sugar levels, and a nutrient-rich diet can significantly support cognitive function.

Regular exercise improves blood flow to the brain and promotes the formation of new neural connections, both of which play an important role in maintaining cognitive health.

Alongside physical activity, a nutrient-rich diet is equally important for supporting the nervous system.

Foods that are particularly beneficial for brain health include:

• Fatty fish (sardines, mackerel, salmon): rich in omega-3 fatty acids, particularly DHA and EPA, which are essential components of neuronal structure and brain function
• Nuts and seeds: excellent sources of healthy fats, vitamin E, and magnesium
• Berries: packed with antioxidants that help protect brain cells from oxidative stress
• Leafy green vegetables: rich in folate (vitamin B9), vitamin K, and beneficial phytonutrients
• Eggs and liver: valuable sources of choline, an important nutrient for memory and neurotransmitter function
• Olive oil: supports cognitive performance and overall brain health
• Fermented foods (yoghurt, kefir): support gut microbiome health, which plays a key role in the gut-brain connection. They also create favourable conditions for serotonin production, often referred to as the “happiness hormone”, much of which is produced in the gut

In addition to a healthy diet, regular exercise, quality sleep, mental stimulation, exposure to natural daylight, and effective stress management are all important for maintaining brain health.

Alcohol and caffeine intake can also have a significant impact on cognitive function.

Alcohol directly damages neurons and disrupts brain function. It also interferes with REM sleep, which is essential for recovery, emotional processing, and long-term memory formation. Caffeine, on the other hand, may affect blood flow to the brain and, because it can remain in the body for 5–9 hours, may negatively impact sleep quality and recovery.

Looking after your brain does not begin in old age. It starts much earlier through everyday habits that help preserve cognitive health and quality of life over the long term.

The post Dementia Prevention Starts Now appeared first on Beastie.

Almost every article online or video from a fitness coach will tell you that you need to be in a calorie deficit. Personally, whenever I hear the phrase calorie deficit, I automatically roll my eyes a little.

These days, a calorie deficit is presented as a universal solution and the “gold standard” of weight loss—as if no results are possible without it. The message is always the same: eat less, exercise more, and that’s it.

In practice, it often works like this: someone—or an online calculator—estimates how many calories you need to maintain your weight. Then you subtract 500 calories a day (another magical number everyone seems to use), and supposedly you’re on track to lose 2 kg per month.

And suddenly your life becomes this:

Counting.

Adding.

Subtracting.

Tracking apps.

Panic-logging every bite you eat.

Feeling guilty because you went 150 calories over your target.

And after all that time, you still haven’t achieved the results you wanted.

But here’s another question: what if the problem isn’t how much you eat, but how you live?

A calorie deficit isn’t really a strategy. It’s the outcome of everything you do.

Yes, body fat reduction requires a calorie deficit.

That’s physiology.

But it certainly won’t happen simply by eating less and less.

The body adapts very quickly. When you drastically reduce calories, your body learns to function on less energy. It begins slowing processes down and becomes more efficient at conserving energy. Over time, every extra calorie seems like a surplus. At the same time, digestion, hormone production and overall wellbeing can suffer, creating even more complications.

And another thing… how do you even know how many calories you should eat?

Sure, you can use a calculator.

It takes into account:

• Height
• Weight
• Age
• Sex
• An estimated daily activity level

It then calculates your Basal Metabolic Rate (BMR)—the number of calories your body needs to support essential functions and keep your organs working—and multiplies it by an activity factor.

And that’s it.

But that same calculator has no idea:

• What your body fat percentage is
• How much lean muscle mass you have
• What level of physical fitness you’re in
• What your hormonal status looks like
• How much—and how well—you sleep
• How much stress you deal with every day
• What a typical day looks like for you
• How well you recover and rest

One day you might do a workout.

Another day you might walk far more than usual.

And some days you might barely leave your bed.

Yet somehow your calorie target is supposed to remain exactly the same every day!

Why does your body composition matter?

Because body fat burns very little energy at rest.

Muscle tissue is metabolically active.

Two women:

• The same height
• The same weight
• The same age

…can have completely different daily energy expenditures if one has more lean muscle mass while the other has a higher percentage of body fat.

The calculator doesn’t know any of that. It simply gives you a number.

And then you spend your time obsessing over it and driving yourself crazy.

So what’s the solution?

You need to make your body more metabolically active.

By building muscle, moving more, and fuelling it with the right foods.

1. Include strength training. And no, its purpose isn’t simply to burn calories.

Lean muscle mass:

• Burns more energy at rest
• Helps maintain bone density
• Improves insulin sensitivity
• Supports healthy hormone function
• Protects your joints
• Preserves vitality and mobility as you age

Muscles aren’t just an aesthetic bonus.

A woman who strength trains isn’t doing it solely for “muscle tone”.

She’s investing in her future health.

2. Pay attention to NEAT—the calorie burner everyone talks about but few actually put into practice

What is NEAT?

Non-Exercise Activity Thermogenesis.

It sounds complicated, but it simply refers to all movement that isn’t formal exercise.

Research shows that women over the age of 35 often burn more calories through these everyday activities than through structured workouts.

And it can be as simple as:

• Parking a little further away from home or work
• Walking to the market or grocery store
• Taking the stairs instead of the lift
• Walking while talking on the phone
• Standing up every 45 minutes at work and taking a few steps around the office

Because when your only focus is cutting calories, you miss out on the benefits of movement.

And movement matters because:

• Your joints stay functional
• Your lymphatic system works more efficiently
• Circulation improves
• You avoid dramatic energy crashes
• Time outdoors supports vitamin D production

The goal isn’t to eat less and sit more.

The goal is to live more actively and eat appropriately according to your current needs and goals.

3. Increase your protein intake

Protein isn’t just for athletes or highly active people.

In fact, the opposite is true.

The less active a person is—and the older they become—the more important adequate protein intake becomes. As we age, the body becomes less efficient at processing and utilising protein for its many functions.

And no, eating protein won’t make you bulky.

Protein isn’t only needed for strength and skeletal muscle growth.

There are three types of muscle tissue in the body:

• Skeletal muscles (glutes, biceps and other voluntary muscles)
• Cardiac muscle (the heart)
• Smooth muscle (found in the intestines, blood vessels and organs)

The proteins you eat are made up of amino acids, which:

• Build and repair tissues
• Support recovery
• Help regulate immune function
• And, importantly, contribute to the production of neurotransmitters

Everything you hear about dopamine being important for motivation, serotonin influencing mood, and oxytocin supporting connection and bonding—all of it depends on amino acids.

When you consistently undereat and remain in a constant state of restriction, you’re not just eating fewer calories.

You’re also compromising recovery and providing your body with fewer building blocks to produce the chemicals that influence your mood, focus and overall wellbeing.

And calories are never all the same.

No matter how often you read that “a calorie is a calorie”—it isn’t that simple.

Eating a bag of crisps is not the same as eating potatoes.

Eating a protein bar is not the same as eating a serving of high-quality meat or fish.

The numbers may look identical.

Even the macronutrients may appear similar.

But from a biological perspective, these foods are not equal.

So instead of asking:

“How many calories did I eat today?”

Try asking yourself:

Did I do some resistance training today?

Did I move enough?

Did I eat enough protein?

Am I treating my body with care or punishing it?

Who am I spending time with, and how does that affect my energy and wellbeing?

Women are far too complex to judge their health solely by the number of calories they consume.

If you feel stuck in a cycle of counting, restriction and frustration, it may be time to shift your focus—and your approach to both yourself and your health.

The post Why a Calorie Deficit Isn’t the Whole Weight-Loss Story appeared first on Beastie.