Tegui

health and wellness tips!! insta/tiktok: @teguiwrld

[Tegui @teguiwrld]

Grow or die. No one feels bad for u.

[Tegui @teguiwrld]

#TWT10: If you have trouble sleeping or you're an anxious person try Inositol, Magnesium, & Glycine

[Tegui @teguiwrld]

#TWT9: the only way to lose weight is to eat at a calorie deficit and the only way to gain weight is to eat at a surplus. For healthy bulking/cutting start with 5-10% and adjust from there. Hit protein macros (~g per LBS) to maintain/build muscle.

[Tegui @teguiwrld]

#TWT8: The effects of sleep loss on testosterone levels are apparent after just one week of short sleep. 5 hours of sleep can decrease testosterone levels by 10 percent to 15 percent, with the lowest testosterone levels in the afternoons on sleep restricted days, between 2-10 pm.

[Tegui @teguiwrld]

#TWT7: You get stronger on the reps you can’t do, so have your gym partner help you past failure or drop set if you workout alone. Failure is achieved when you’ve absolutely emptied the tank.

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#TWT6: Bee pollen is claimed to lower cholesterol, reduce hardening of the arteries (atherosclerosis), improve metabolism, and increase hormone levels. It may also improve stamina and sexual strength, reduce depression, and ease bleeding problems.

[Tegui @teguiwrld]

#TWT5: Data suggests that the eight-hour feeding window is the most beneficial across all parameters, including inflammation, weight loss, and fat loss. Furthermore, people tend to have better adherence to this feeding schedule, making it easier to stick to in the long-term.

[Tegui @teguiwrld]

#TWT4: If you sauna once a week, but a lot of it in one day (i.e. 3-5 rounds of 20 mins) followed by about 5 minutes of cold, results in up to 16 fold increases in growth hormone, which are extremely beneficial for metabolism and recovery.

[Tegui @teguiwrld]

#TWT3: EAT YOUR FOOD IN THE RIGHT ORDER!

You can reduce the glucose spike of a meal up to 75% by eating your foods in this order:

1. Veggies
2. Proteins and fats
3. Starches and sugars

[Tegui @teguiwrld]

#TWT2: Shilajit, an Ayurvedic marvel, is packed with 84 minerals like fulvic & Humic Acid, Iron, Magnesium, Retinol, Vitamins B, C, & E, enhancing energy, brain health, and immunity. Start with a small dose and avoid unprocessed Shilajit since it may contain toxic substances.

[Tegui @teguiwrld]

#TWT1: If you are trying to lose weight and maintain muscle mass, ground turkey breast is a must have. 120 calories with 27g of protein and 1g of fat per 4oz serving is about as macro friendly as it gets!