Tuesday Tip: Tracking calories, not losing weight? 🔍

If you’re tracking your calories and not losing weight, you’re not tracking accurately. I know you may think you are, and I’m not suggesting you’re consciously under tracking but the reality it’s hard to be totally accurate.

Research shows that even the most careful trackers often underestimate their intake, and the gap is bigger than most people realize. If you’re

1,500 calories a day, studies suggest in reality, you may be consuming closer to 1,700 calories if you’re very accurate, and closer to 2,000 (or more) if you’re not. That’s hundreds of calories each day slipping through unnoticed.

In one study, adults underreported their daily calories by as much as 700 calories. That’s the equivalent of a burger and fries missing from their food diary. Even more telling, when participants were offered a financial incentive for accuracy, they still couldn’t reliably track what they ate. So this isn’t about dishonesty; it’s about the inherent difficulty of calorie tracking.

Think about it: portion sizes are hard to estimate, labels can be misleading, restaurant meals hide oils and dressings, and a quick handful of snacks often goes uncounted. Even small mistakes add up quickly. That spoonful of peanut butter you logged? If it’s actually two, you’ve just underestimated by nearly over 100 calories. Repeat that a few times a day, and it’s easy to see how the numbers add up.

So what does this mean? Is tracking pointless then? No but you have to be really honest with yourself and be open to the fact that you’re probably not tracking perfectly- no one is. So if you’re not losing weight it doesn’t necessarily mean your body is broken or your metabolism is damaged. It likely means your intake is a little higher than you think, and that’s normal. You either need to double down on the tracking and check you’re being as accurate as possible or lower your calorie goal. Track as best you can, stay mindful of hidden calories, and adjust based on results over time.

Happy Tuesday 🤗
Xx

Tuesday Tip: Strength Training and Brain Health 🧠

We often think of crosswords, Sudoku, or ‘brain training’ apps as the best way to protect our memory as we age. But recent research suggests strength training may do more for your brain than any puzzle ever could. In a 6-month study of older adults with mild cognitive impairment (a group at high risk for dementia) participants were assigned to one of four groups: resistance training, cognitive training, both, or a control group of nothing. Resistance training alone came produced the best results.

It was a simple strength training program of lifting at around 80% of their maximum strength, 3 sets of 8 reps, 2–3 times per week, focusing on major muscle groups. After six months, those who got stronger also got sharper. Improvements were seen in memory, executive function, processing speed, and attention. MRI scans even showed growth in the posterior cingulate cortex, a brain region tied to memory and one of the first hit by Alzheimer’s. The stronger participants became, the more this area grew. Interestingly adding cognitive training to resistance training actually reduced the benefits. Strength training alone not only improved cognition but maintained those gains for at least 18 months after the study ended, without continued exercise. Brain atrophy slowed, connectivity improved, and memory held steady.

Why? Building strength boosts brain-derived neurotrophic factor (BDNF), blood flow, and growth factors in both muscle and brain. In short, your muscles talk to your brain. So if you want to protect your mind, train your body. Two to three full-body sessions a week, working hard enough to challenge yourself, may be one of the simplest, most powerful ways to keep your brain resilient. Forget just training your brain, train your muscles. Your mind will thank you.

Happy Tuesday 🤗

Xx

Tuesday Tip: Cortisol and Belly Fat 😓

Cortisol makes you gain belly fat is a common myth. The idea is that the stress hormone causes stubborn belly fat and therefore we should avoid cortisol ‘spikes’ at all costs (which translates to suggestions to avoid certain workouts etc), but is that really the truth?

Cortisol is essential. It helps regulate energy, inflammation, and even fat metabolism. Levels naturally rise and fall throughout the day, with a large spike in the morning (part of your circadian rhythm) and smaller increases during activity or stress. Research shows these short-term rises are not harmful, they’re protective and necessary. Exercise, fasting, even drinking coffee trigger temporary cortisol increases, and that’s a good thing. These transient spikes mobilize stored fuel and support recovery. If cortisol alone caused belly fat, athletes and early risers would all struggle with weight gain, which clearly isn’t the case.

So where does the belly fat myth come from? Chronic stress or Long-term elevated cortisol has been linked to appetite changes, sleep disruption, and overeating. But importantly, cortisol doesn’t directly add fat to your stomach. Instead, chronic stress often leads to behaviors like late-night eating, less activity, poor sleep etc that add up over time. The hormone plays a role, but it’s not acting in isolation.

Some also claim exercise spikes cortisol and therefore makes fat loss harder. Acute exercise-induced cortisol is good – studies show that long-term training actually lowers resting cortisol levels and improves stress resilience. So workouts don’t make you fat, they make you fitter and more stress-tolerant.

Remember – cortisol spikes are normal and often beneficial. Chronic stress may influence weight, but mostly via the habits it can create, not hormones alone. Exercise helps regulate cortisol long-term. If you’re concerned about ongoing stress or health issues, consult your doctor—not social media.

Stressing about cortisol is more harmful than the hormone itself.

Happy Tuesday 🤗
xx