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Shanna Ferrigno has been a health and fitness educator for the past decade, she has helped balance thousands of people in their daily life. Traveling throughout the world, Shanna motivates her audiences everywhere she goes to take on the challenge of healthy living. Daughter of the famed bodybuilder and actor, Lou Ferrigno, they created a very successful company known as Ferrigno FIT. I was able to interview Shanna to learn more about her. Check out our interview below:

1) What is your first and last name?

  Los Angeles, CA

That is a hard question because mine is a shade. It’s black.  

That is kick ass! I would want to bring back all the people that have passed, whom I loved and/or wanted to get to know better, and have dinners with them once a week. So what would my character name be you think?  Futuristic Friggs? (Friggs is my nickname) 

 I dig it!

13) If you had any advice to give to the youth out there, what would it be?

What people say behind your back, or on social media, isn’t any of your business. WHO CARES what people think about you – especially people that don’t know you. It’s them being miserable and PROJECTING and its a complete waste of time to care. The best way to live your life is by following what makes you happy because only you will ever have to wake up with yourself and live with yourself for the rest of your life.

Do you want to know more about Shanna Ferrigno? Let me know on Twitter, Instagram and Snapchat @BlueJayHJB

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Have you ever wanted to know about CrossFit?

Would you like to try out the latest phenomenon? CrossFit Athlete Carly Cerasuolo took the time to talk about her passion and how it motivates other to be their best selves. You can read the Q&A below:

1) What’s your first and last name and where were you born and raised?

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Alexis Long is a fitness and fashion influential on Instagram. The German native believes in keeping a healthy body and a keeping a good head on your shoulders. Read below to learn more about Alexis Long.

1) What’s your first and last name and where were you born and raised?

My name is Alexis Long, I was born in Sulzbach-Rosenburg, Germany. Raised in the united states, KY & MI are the places I call home.

If you want to see more of Alexis Long, you can follow her on Instagram @lexyparadise

Follow me on Twitter and Instagram @BlueJayHJB and follow SEVNetwork on Instagram @sevnetwork

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1) What is your first and last name? Where were you born and raised?

Hi! I’m Becca Burkhart and I was born in raised outside of Pittsburgh, but now I live outside of Philadelphia.

2) Where did you attend college? What was your major?

I went to Arcadia University for marketing and management.

3) What inspired you to become a fitness coach?

I became a fitness coach because fitness has always been a big part of my life. For me it truly is a lifestyle and I love being a part of it. For me to be able to help others make it a part of their lifestyle is special for me.

4) Who has been a big influence in your life?

I grew up with one side of my family being extremely active, and always leaned towards that! My dad and older sister ran marathons, and we were outside from the time we woke up until after dinner. My father was also a bodybuilder back in the day so he really encouraged I get into hitting the iron, and it has saved my life.

5) How are you able to balance work and taking care of your family?

Our family is hectic to say the least. With my husband working rotational shift work and my working crazy early hours, we stay flexible. We try to prep meals and have tons of healthy pre-cooked food in the house so we don’t just order pizza every night. We take our 2 dogs and son for a walk/hike almost every day and try to catch up while getting everyone out of the house!

6) What is your favorite exercise and why?

Rear-leg-elevated Smith machine Split squats. They are the devil, and I love to hate them, but they are incredibly effective in building strength in your legs and glutes.

7)What are your favorite hobbies?

When I have time for hobbies I really enjoy riding my bike, cooking, and hiking. Getting outside as much as possible has been my goal lately! I also love listening to podcasts and reading, be it a book or an article online.

8) Do you have a favorite superhero/cartoon character?

My favorite hero is Wolverine. He fights the good fight but he isn’t afraid to get his hands dirty, the goody goodies just don’t excite me. His physicality is also something to be desired. The regeneration ability and the claws just make him such a badass.

9) I have a super hero called Double Shot who has the ability to create and manipulate coffee. If the world was in danger, do you think he can save the world?

If Double Shot is our last hope then by all means I hope he can! I’ve seen people do some crazy things with enough coffee.

10) If you had a million dollars and you had to choose two types of charities to give away the money, which two would you choose?

I would pick a charity that can teach people how to buy groceries and cook in ways that are healthy and inexpensive. We have a HUGE obesity problem, and part of that problem is not knowing what/how to cook and realizing how cheap healthy eating can actually be. My second charity would be  a children’s outdoor preservation program. Teaching our youth the importance of keeping our environment clean and teaching sustainability to those who have a long time on Earth may benefit it greatly!

11) Do you have a fitness program you would like to share with the readers?

Yes! I have online challenges every couple of months, and offer one-on-one coaching as well. The focus is teaching you to eat and fuel your body properly. My clients can still enjoy their favorite drinks and treats while get strong as hell. I also have a free online community where we discuss fitness, nutrition, mindset and so much more. I’ll link that below!

12) If you had to give any advice to the young people out there, what would it be?

My advice for other young people (I’m still young right?) is to not get set in your ways. You have no idea where your life is going to take you and how you will get there. Have goals and smash them but don’t let tunnel vision block out other opportunities, because you might miss out  on something amazing!

You can follow me on Instagram at

@becca.burkhart

Or check out my website at

www.beccaburkhart.com

And my free Facebook community!

https://m.facebook.com/?_rdr#!/groups/400035570468831?ref=bookmarks

Do you think Double Shot and Becca Burkhart would make a great team? Let me know on Twitter @BlueJayHJB and follow SEVNetwork on Instagram @sevnetwork

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Meal prepping doesn’t have to be the all-or-nothing Tupperware party that many people portray it as. Well it is for me! LOL It could be a total game changer for your results even if you just prep your most problematic meal of the day (for most people, lunch), and your post-workout meal, which can be nothing more than a snack or a protein shake.

If those two meals happen to be the same meal for you, all the better! Let’s dive in and get you on the road to easy, effective prep. OK! So here goes!!

Is Prepping Really Worth The Time?

“More than anything, meal prepping allows you to plan your meals based on your health and fitness goals,” says Josh Davis, CSCS, a strength coach and self-proclaimed master meal-prepper. “Meal prepping will get you better, quicker results from your training. It puts you in control of what you eat, when you eat, how much you eat, and when you ‘cheat.'”

Taking the time—and making the time—to prepare as little as 3-5 meals each week could be just the thing to bring your entire week of eating under control and not gain weight!!

“Meal prep helps you manage temptations that arise throughout the day. I mean theres a McDonalds, Starbucks, Dunkin Donuts, Pizza and Cupcakes with sprinkles everywhere. “It helps save time. It reduces the effects of ‘decision fatigue,’ and allows you to create an organized schedule of eating that fits the pace of your day, even if you’re incredibly busy.”

If you put in the time and energy to prep nothing more than your lunches, snacks, and post-workout meals or shakes, you’re that much less likely to head through the drive-thru. Prepping also cuts down on wasted food and wasted time, because you’re buying and preparing only what you need.

Shop With Specific Meals In Mind

All the hard work of meal prepping comes on the front end.

“Look at your schedule for the week and determine how many meals you really need before you head to the grocery store,” says Talia Koren, founder of Workweek Lunch, an Instagram site that helps meal preppers prep.

Once you’ve determined how many meals you need, think about what you really like to eat.

“Cook healthier versions of the food you like to order at restaurants. Instead of settling for drab chicken and broccoli, aim for dishes like burrito bowls, Asian stir-fries, or even pasta dishes.”

Of course, preparing to cook more interesting meals means you need to select recipes before you head for the store. This doesn’t have to be complicated. Here are two tried-and-true approaches:

Choose recipes that use some of the same ingredients, so you can cook up a bunch of chicken to use in different dishes one week. Then plan on multiple—but different—beef dishes the next.
Change up the meats every other day while keeping your sides dishes the same. So beef and rice one day, pork tenderloin and rice the next. The more you’re able to cook at once, the less prep and cleanup time you’ll need.

Shop, Then Prep Right Away

Plenty of people shop with an ambitious prep in mind, but once they get home, they put the food in the fridge and go do something—anything—other than prep. Often, the food they buy ends up going to waste, and they end up dreading meal prep or thinking they don’t have time for it.

Work efficiently by carving out one single time to do your shopping, prepping, cooking, and storing. For instance, as soon as you get home from the store, immediately wash and cut your veggies, light up the stove, and start cooking.

“Keep it simple when you first start,” “Plan and prep one meal and one snack a day and give yourself time to master the process. Get a feeling for how much food you need for a week’s worth of one meal a day. Once you master the process, you can start prepping multiple meals, but don’t rush right into it.”

Make Meals You’ll Be Able To Eat

When you’re planning your meals, consider the resources you have at work. If your workplace doesn’t have a microwave, avoid meals that need to be heated. Instead, prep cold salads, stir-fries that hold up well when served cold, and simple finger foods.

If you do have access to a microwave, the culinary world is your oyster. Just make sure the containers are heatproof. It’s best to use actual bowls made of thick plastic, ceramic, or glass to heat up things like soup. But be careful taking these containers out of the microwave: They can get very hot!

Keep Your Meals Cold When You’re On The Go

Standard lunch boxes or bags are fine if you’re carrying a single meal with you, but if you’ve got three meals, two snacks, and supplements, a basic lunch box won’t cut it. Many companies now cater to meal preppers, offering specialized bags designed to hold multiple meals and additional gear. These bags are typically insulated and come with their own food containers and ice packs to make food prep a seamless endeavor.

This might seem like overkill to someone new to prep, but plenty of fit people swear by them. Why? They make your life and your prep easier—which shouldn’t be underappreciated. If you’re going to get serious about prep, it may be an investment worth making.

One of the most popular meal prep companies, 6 Pack Fitness, offers bags with a shelving system that allows you to access individual meal containers without removing anything else from the bag.

Just Get Started!

At the end of the day, the best way to learn is by doing. If you have a plan, a few solid containers, and a carrying case, you’ve got what you need to give meal prepping a try. All that’s left to do is head to the grocery store, sharpen your kitchen knife, and get to work.Habit get you started. Motivation keeps you going. In the 86,400 seconds of your day ask yourself “What Habits are you forming?”

So comment below and tell me do you prep? Do you not? Why? or tell me what you would want me to cover in the next blog.

Your friend and coach,

Crystal
N.A.S.M CPT

References:

http://www.stack.com/a/eating-plan-to-build-muscle-and-lose-fathttps://www.muscleandfitness.com/nutrition/meal-plans/28-days-lean-meal-plan
https://www.muscleforlife.com/meal-prep/

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1. Creatine

Creatine is known as the world’s number one supplement for a good reason. It’s totally safe, natural and very low cost to buy. It’s even been tested in the elderly and children, so, there’s no reason you and your family shouldn’t be taking it.

Although its best know for performance, it actually has health benefits with controlling blood sugar levels, brain health and reducing muscle weakness and loss during injury or as we age.

For performance, it’s been shown to double muscle growth compared to training alone; it also can enhance strength and power very quickly. The best part is creatine takes effect after just 7 days of loading. To take, consume 5g of creatine monohydrate every day. To load at the start, take 5g, 4 times per day for the first week, then switch to 5g per day.

2. Ginger

Ginger is a tasty natural herb that has actually been used for centuries in herbal medicine.

It has numerous benefits, including reducing blood pressure, improving immune health, nausea/morning sickness, muscle pain, recovery, inflammation, blood sugar, indigestion, cholesterol and even prevent some Cancers and Alzheimer’s!

You can consume it naturally via the diet, but, to get a sufficient intake on a daily intake many people opt for supplemental form, which costs less than $10 per month! Just take 1 capsule, around 500-1000mg per day.

3. Beta Alanine

Beta Alanine is another performance enhancing supplement that you will find in most pre-workouts. It is famous for providing a tingling like feeling when you take it. These effects depend on the dose and the user’s tolerance.

Despite the tingling like feeling, it actually has benefits for strength training and sports. Research shows it can enhance sprint performance, bench press and squat 10 rep max and more advanced techniques such as drop sets or supersets.

Take around 3g per day pre-workout. If you struggle with the tingling effects, you can split the dose into 3x 1g doses.

There you have it, 3 research proven supplements that are very effective and super safe to see them **GAINZZZ***;)

Try adding them into your mix and see how they help!

But all of this is just advice.

You can do whatever the fu**k you wanna do!

Your friend and coach,

Crystal aka Barbell Barbie. NY

References:

https://www.muscleandstrength.com/articles/next-level-nutrition-supercharge-muscle-growth-workout.html
https://www.bodybuilding.com/fun/top-5-supps-for-faster-muscle-gain.htm

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Millions of people go on diets every year, but by the end of the year, most of them have regained any weight lost and find themselves starting back at square one. After all, dieting is no easy feat, and it might even be harder than you think! Your body has an appetite, and if you consistently take in fewer calories than you burn, your body responds by revving up your appetite hormones, making you hungrier.

It’s not uncommon to hear names like insulin, testosterone, estrogen, and cortisol thrown around when talking about hormones that affect body fat. For example, insulin is often cited as a fat-storage hormone and criticized for being a key contributor to weight gain and obesity. While this is oversimplified and not entirely true, there are two hormones that may play a much larger and more direct role in weight gain and weight management: leptin and ghrelin.

These two hunger hormones can directly affect energy balance and play a much bigger role in weight-loss success.1 If you want to improve your body composition and be successful with long-term weight management, understanding the role of these two hormones and how you can manipulate them is key!

WHAT IS LEPTIN?

Leptin is considered the master regulator of hunger, and is known as your appetite suppressor. Leptin influences food intake due to its effect on the hypothalamus, a region of the brain that governs many processes and emotions such as hunger, thirst, sleep, and mood.

LEPTIN INFLUENCES FOOD INTAKE DUE TO ITS EFFECT ON THE HYPOTHALAMUS, A REGION OF THE BRAIN THAT GOVERNS MANY PROCESSES AND EMOTIONS SUCH AS HUNGER, THIRST, SLEEP, AND MOOD.
For example, when you eat a meal, leptin levels increase. This sends a signal to the brain telling your body that it’s full and to put the fork down. However, if an individual is leptin-resistant, or if the leptin pathway isn’t working properly, they may continue to overeat and often have poor control over food intake—in other words, they overeat without even knowing it.2

For these reasons, it’s easy to understand why leptin plays a key role in long-term dietary adherence and success.

THE LEPTIN SPIRAL

Leptin is stored in and secreted by fat cells. As you gain more fat mass, leptin levels increase to tell your brain to eat less and burn more calories. Conversely, if you cut down your calories and start to lose body fat, leptin levels go down, which then sends a signal to your brain to eat more and burn less! Think of this conundrum as a safety mechanism that regulates energy expenditure and food intake.3

Based on this information, you would think someone carrying around extra body fat would have more leptin, and thus, fewer desires to overindulge in food. This sounds great in theory, but research has shown that despite an elevation in leptin levels, obese individuals continue to overeat and energy expenditure fails to increase significantly.

This is called leptin-resistance. As someone gains weight, the signal to their brain can get “disrupted” or become less “sensitive,” which causes them to continually overeat.4

LIFELINE YOUR LEPTIN LEVELS

If your goal is weight loss or maintenance, leptin resistance is obviously an important issue. In fact, it’s currently considered one of the largest biological causes of obesity.5 Losing body fat is one obvious way to fix leptin resistance, but it takes more than a flash-in-the-pan diet. To really make a difference and correct leptin resistance long term, consider these strategies:

1 SWAP OUT JUNK FOOD FOR FRUITS AND VEGGIES
Excessive inflammation may disturb the signaling mechanism of leptin on the hypothalamus. Eating a primarily unprocessed diet high in fruits and vegetables—along with certain supplements such as omega-3 and antioxidants—may help reduce inflammation.6

While cookies and snack cakes may taste good, they are typically less satiating than whole foods, they’re extremely calorie dense, and they provide little nutrition to your diet.

2 BREAK A SWEAT
Regular exercise plays an important part in improving leptin resistance and decreasing inflammation.6 Make sure to include resistance and high-intensity interval training, which will not only help control leptin levels, but are great for building muscle and burning fat.

REGULAR EXERCISE PLAYS AN IMPORTANT PART IN IMPROVING LEPTIN RESISTANCE AND DECREASING INFLAMMATION. MAKE SURE TO INCLUDE RESISTANCE AND HIGH-INTENSITY INTERVAL TRAINING, WHICH WILL NOT ONLY HELP CONTROL LEPTIN LEVELS, BUT ARE GREAT FOR BUILDING MUSCLE AND BURNING FAT.
If you need a complete workout regimen, check out Find a Plan, which has complete training, nutrition, and supplement programs for your specific needs.

3 INCREASE PROTEIN INTAKE
Along with helping you feel fuller longer, protein may also improve leptin sensitivity.7 Aim for 30 grams of lean protein per meal. This can include chicken breast, white fish, tofu, or lean ground beef.

4 GET MORE SLEEP
Alongside the abundant benefits of a good night’s sleep, logging eight hours of shut-eye on a regular basis may also help improve leptin sensitivity.8 If you struggle with falling asleep, try some of these tips: Set a regular bedtime, turn off your TV or computer thirty minutes before you hit the sheets, make sure your bedroom is dark, keep outside noise down, and turn down your thermostat to around 65 degrees.

GHRELIN, THE APPETITE GREMLIN

In contrast to leptin, ghrelin acts as an appetite stimulator. It’s released primarily in the stomach, and when elevated, sends a hunger signal to your brain letting you know it’s time to eat. After a meal, you can expect ghrelin levels to return back to baseline within three hours.9

Factors like age, gender, BMI, blood glucose levels, insulin levels, leptin levels, and growth hormone (GH) have been shown to affect ghrelin levels. Leptin itself, for example, can help reduce ghrelin.

Furthermore, if you often find yourself feeling full after a tough workout, it could be because of an increase in GH, which can help dampen hunger and food intake by reducing circulating levels of ghrelin.

THE HUNGRY GAMES

Put simply, ghrelin makes you feel hungry. Why is perceived hunger so important? Because research has highlighted hunger as a compounding factor in the reasons many diets fail.10

Studies have repeatedly shown increases in ghrelin levels following calorie-restricted weight-loss diets. One study out of the New England Journal of Medicine showed a 24 percent increase in ghrelin levels following a six-month weight-loss diet.11 In a more recent study, researchers from the University of Oklahoma investigated a male bodybuilder during a six-month prep phase and witnessed around a 40 percent increase in ghrelin levels after six months of dieting!12

If you continuously diet or have dieted several times in the past, it’s likely that your baseline ghrelin levels are elevated. This could be bad news if you want to stay lean year-round or diet again in the future.

FIGHT THE GHRELIN GREMLIN

While the research on ghrelin and diet is limited, recent studies have shed some light on potential dietary strategies that may help to control your appetite and fight the grehlin gremlin.

Supplementing with around 20 grams of oligofructose—a subgroup of the fiber known as inulin—per day split into small doses with each meal may help decrease ghrelin levels, energy intake, blood glucose, and insulin levels.13

Eating higher-protein meals, which are well-known for increasing satiety through several different mechanisms, can help reduce ghrelin levels.7

A SENSIBLE APPROACH TO CALORIE CYCLING MAY BE A 4- TO 6-WEEK DIETING PHASE WITH A 1- TO 2-WEEK PERIOD AT CALORIC MAINTENANCE.
When dieting, following a high-fat, low-carb (ketogenic) plan may help you control appetite and reduce hunger by keeping ghrelin levels low.14

Short calorie-cycling diets may be a novel strategy to help control some of the metabolic adaptions to weight loss. For example, prolonged dieting reduces leptin and increases ghrelin. By doing shorter blocks of dieting interspersed with higher-calorie blocks, it may be possible to offset some of these adaptations.

This is one of the mechanisms behind the success of weekly high-carb and calorie refeeds. However, it is likely that one would need to refeed for several days in a row to impact ghrelin.15

A sensible approach to calorie cycling may be a 4- to 6-week dieting phase with a 1- to 2-week period at caloric maintenance. If your maintenance calories are set at 2,700, you’ll likely be consuming around 2,200 calories during your dieting phase before returning back to 2,700 for a couple weeks to give your body a break.

Along with supporting leptin and ghrelin levels, this strategy may also provide psychological benefits. By breaking your diet into smaller chunks, it becomes easier to focus and adhere to, compared to a 12-week (or more) continuous diet.

One of the few studies on this topic to date investigated minicycles of 11 days dieting and 3 days at maintenance versus continuous dieting.16 Despite total calorie intake being the same between groups, the group that dieted for 11 days and maintained for 3 days lost more weight! Interestingly, these individuals even kept the weight off during the maintenance phase.

MASTER YOUR APPETITE HORMONES

Both leptin and ghrelin levels are key for weight management and successful dieting. Yo-yo dieting will most likely have a long-term negative impact on hormones, body composition, and general health. To avoid the vicious cycle of losing weight and then regaining it, plan in periods of energy maintenance or refeeds. These can be small periods of 3-4 days every two weeks or longer, or one-week periods every 4-6 weeks.

While dieting may feel hard, research shows the maintenance period afterward may be even harder! Make sure your post-diet plan is as optimal and effective as the actual diet itself. Aim for 20-30 grams of protein each meal, and don’t ditch the gym. Exercise is key!

Applying the strategies listed above will help you maintain leptin and ghrelin health, but it’s critically important that you plan your diet ahead of time, set clear goals, and be patient with the process. If you’re going to try cyclical dieting to help your leptin and ghrelin levels, give yourself plenty of time.

REFERENCES

Klok, M. D., Jakobsdottir, S., & Drent, M. L. (2007). The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review. Obesity Reviews, 8(1), 21-34.
Lindqvist, A., de la Cour, C. D., Stegmark, A., Hakanson, R., & Erlanson-Albertsson, C. (2005). Overeating of palatable food is associated with blunted leptin and ghrelin responses. Regulatory Peptides, 130(3), 123-132.
Pelleymounter, M. A., Cullen, M. J., Baker, M. B., Hecht, R., Winters, D., Boone, T., & Collins, F. (1995). Effects of the obese gene product on body weight regulation in ob/ob mice. Science, 269(5223), 540-543.
Münzberg, H., Björnholm, M., Bates, S. H., & Myers Jr, M. G. (2005). Leptin receptor action and mechanisms of leptin resistance. Cellular and Molecular Life Sciences, 62(6), 642-652.
Jung, C. H., & Kim, M. S. (2013). Molecular mechanisms of central leptin resistance in obesity. Archives of Pharmacal Research, 36(2), 201-207.
Reseland, J. E., Anderssen, S. A., Solvoll, K., Hjermann, I., Urdal, P., Holme, I., & Drevon, C. A. (2001). Effect of long-term changes in diet and exercise on plasma leptin concentrations. The American Journal of Clinical Nutrition, 73(2), 240-245.
Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American Journal of Clinical Nutrition, 82(1), 41-48.
Spiegel, K., Leproult, R., L’Hermite-Baleériaux, M., Copinschi, G., Penev, P. D., & Van Cauter, E. (2004). Leptin levels are dependent on sleep duration: relationships with sympathovagal balance, carbohydrate regulation, cortisol, and thyrotropin. The Journal of Clinical Endocrinology & Metabolism, 89(11), 5762-5771.
Cummings, D. E., Purnell, J. Q., Frayo, R. S., Schmidova, K., Wisse, B. E., & Weigle, D. S. (2001). A preprandial rise in plasma ghrelin levels suggests a role in meal initiation in humans. Diabetes, 50(8), 1714-1719.
Hays, N. P., Bathalon, G. P., McCrory, M. A., Roubenoff, R., Lipman, R., & Roberts, S. B. (2002). Eating behavior correlates of adult weight gain and obesity in healthy women aged 55-65 y. The American Journal of Clinical Nutrition, 75(3), 476-483.
Cummings, D. E., Weigle, D. S., Frayo, R. S., Breen, P. A., Ma, M. K., Dellinger, E. P., & Purnell, J. Q. (2002). Plasma ghrelin levels after diet-induced weight loss or gastric bypass surgery. New England Journal of Medicine, 346(21), 1623-1630.
Rossow, L. M., Fukuda, D. H., Fahs, C. A., Loenneke, J. P., & Stout, J. R. (2013). Natural bodybuilding competition preparation and recovery: a 12-month case study. International Journal of Sports Physiology and Performance, 8(5), 582-92.
Parnell, J. A., & Reimer, R. A. (2009). Weight loss during oligofructose supplementation is associated with decreased ghrelin and increased peptide YY in overweight and obese adults. The American Journal of Clinical Nutrition, 89(6), 1751-1759.
Sumithran, P., Prendergast, L. A., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A., & Proietto, J. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition, 67(7), 759-764.

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