The Struggle is Real - But Fixable

Your body is a brilliant, adaptable system — but summer throws it off in a few key ways. Let’s break down what’s happening and how to take back control.

😓 Problem #1: You Feel Tired and Sluggish — Even Without Doing Much

It's hot. You’re moving less. And yet… you’re more tired? That’s because heat increases your body’s workload, even at rest. And dehydration starts early — especially when you’re sweating, traveling, or drinking less water.

🔬 Studies show that even 1–2% dehydration can impair your energy, focus, and metabolism. [1]

✅ What to Do:

• Start Every day with 16oz of water (before coffee or food)
• Keep a water bottle nearby and aim for half your body weight in ounces per day
• Add fruits like watermelon and cucumber to support hydration and reduce bloating

🛏️ Problem #2: Your Sleep is disrupted - An So Are Your Cravings and Metabolism

Longer days and late nights feel fun… until they wreck your sleep cycle. Sleep is your body’s recovery system. Without it, hunger hormones spike, stress hormones rise, and your metabolism slows.

🔬 Just one poor night of sleep can reduce insulin sensitivity by 30% and increase cravings for processed foods. [2]

✅ What to Do:

• Get sunlight early in the morning to reset your circadian rhythm
• Limit screen time 30-60 minutes before bed
• Try to wake up at the same time each day (even weekends)

🍩 Problem #3: You're Snacking More - and Still Feeling Hungry

Hot weather and busy days often lead to skipped meals or grabbing sugary snacks. But those quick carbs spike your blood sugar, which leads to the inevitable crash — and a cycle of more cravings and fatigue.

✅ What to Do:

• Don't skip meals - especially breakfast
• Focus every meal/snack around lean protein + fiber-rich produce
• Examples: Eggs + fruit, protein shake + almond butter, grilled chicken + veggies

🔬 High-protein diets support satiety and help preserve lean muscle during weight loss — which helps burn more calories over time. [3]

🛋️ Problem #4: You're Not Moving As Much As You Think

You may feel physically tired, but less movement actually drains your energy over time. Summer heat makes skipping workouts tempting — but even light movement boosts circulation, mental clarity, and motivation.

🔬 Daily movement increases fat oxidation and improves mood and energy — even without intense workouts. [4]

✅ What to Do:

• Walk in the morning or evening when temperatures are cooler
• Break up your day with short movement breaks (5-10 minutes counts!)
• Try swimming, yoga, or indoor bodyweight workouts when it's too hot outside

🔥 Reclaim Your Rhythm, Reignite Your Results

If summer has thrown off your energy, your habits, or your progress — that’s OK.

But it’s time to stop thinking of summer as a setback… and start using it as an opportunity.

When you work with your body (not against it), you can:

• Hydrate better
• Sleep deeper
• Crave less
• Move more
• And feel lighter, stronger, and more in control

💡 Start With These 4 Summer Weight Loss Habits:

1. 💧 Hydrate immediately in the morning
2. 🥩 Eat protein with every meal
3. 🚶‍♀️‍➡️ Move dail - even if it's just walking
4. 😴 Protect your sleep like it's part of your training

You don't need to be perfect. You just need to be consistent.

Because small wins - repeated daily - turn into real, lasting transformations.

This Memorial Day, we’re not just remembering — we’re recommitting. To your health. Your strength. Your next chapter. 💪 Whether you’re just getting started or building on progress, this is your moment to grab the tools that support your transformation — inside and out. Our biggest Memorial Day offers are live now, and they’re built for you. Go now, and give your goals the honor they deserve.

References:

[1] Ganio, M.S. et al. (2011). Mild dehydration impairs cognitive performance and mood of men. Journal of Nutrition.
[2] Spiegel, K. et al. (2004). Sleep curtailment results in increased hunger and appetite. Annals of Internal Medicine.
[3] Paddon-Jones, D. et al. (2008). Protein and healthy aging. American Journal of Clinical Nutrition.
[4] Distefano, G., & Goodpaster, B.H. (2018). Effects of exercise and aging on skeletal muscle. Cold Spring Harbor Perspectives in Medicine.