https://www.facebook.com/103175546022874/

Olga Si Nutrition Coach, Jumeirah lakes towers, Dubai (2025)

03/04/2023

👩‍🦳 Anecdotally, almost 80% of women over 40 don't consume enough protein in their diet. 🥩

Here are the reasons why:
1️⃣ Eating habits that haven't changed since their 20s-30s.
2️⃣ Following diets, fasting, or other protocols (vegan, pescatarian) that don't prioritize protein intake.

I've been there myself! For 5 years, I was a vegetarian, followed a blood type diet, and only ate fish. But when my clients work with me, we gradually increase their protein intake from as little as 35g to at least 100g a day.

After just three months, my clients report visible improvements in the quality of their skin on their face and body - even if they haven't changed their workout routine. But that's just the tip of the iceberg! Proper protein intake has numerous health benefits that go beyond skin-deep.

If you're a woman over 40 and feel overwhelmed with protein recommendations, reach out to me for guidance on how to achieve a healthier, protein-rich diet. 💪

27/03/2023

Shame on me!
I learned how oral contraception worked just a few years ago. I believed that if you can buy it with no prescription, it is a safe "Belt and braces".
But...
Let's talk about how oral contraception affects your hormones! 💊👩‍⚕️
When you take birth control pills, you're introducing synthetic versions of the hormones estrogen and progesterone into your body. These hormones work together to prevent ovulation, which means your ovaries don't release an egg each month.
Why is that important?
Because without an egg, there's nothing for s***m to fertilize and create a pregnancy. 🤰

By stopping ovulation, oral contraception is a highly effective method of birth control, with a failure rate of less than 1% if used correctly.

However, this hormonal interference can also have other effects on your body, no ovulation - no production of your OWN hormones.

Initially, it is not recommended to cut your body's natural course for more than two years. The consequences usually reveal themselves around your 40s, when you realize that your hormones are out of balance and we are not the same as you used to be.

That's why it's important to understand the potential risks and benefits of oral contraceptives and to talk to your healthcare provider about your options. 🩺
Remember, contraception is a personal choice, and there's no one-size-fits-all solution. Whether you choose oral contraception, a different form of hormonal or non-hormonal birth control, or no birth control at all, make sure you're informed and empowered to make the decision that's best for you. 🙌
Im personally using a Fertility awareness method - no pills, just syncing to my natural body signals.

Comment + if you want to know more.

23/03/2023

Recently, I had a client who was struggling with low energy, fatigue, hormonal imbalances, and fat accumulation on her stomach.

After looking into her daily diet, I realized that the standard menu she was following was not providing her body with the necessary nutrition it needed.

Her meals consisted of coffee for breakfast, salad with cheese for lunch, and guacamole with tortilla chips for dinner. While this may not seem like a terrible selection of foods, her 50-year-old body was suffering from malnutrition.

It's important to understand that our bodies change as we age, and our nutritional needs change with it.

As we get older, our metabolism slows down, and we require more nutrient-dense foods to maintain our energy levels, hormonal balance, and overall health.

So, if you're experiencing similar issues, it's time to take a closer look at your diet. Make sure you're consuming a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean protein, and healthy fats.

And remember, food is fuel for our bodies, so choose wisely and nourish yourself from the inside out."

Are you felling more tired then usual?

22/03/2023

Happy Ramadan! Here are some quick nutrition tips to help you stay healthy and energized during your fast:

- Break your fast with a small protein meal to kickstart your metabolism

- After 30 minutes, enjoy a complete balanced meal with carbs, fats, and protein

- Choose a high protein, low carb meal for your last meal before fasting to balance blood sugar and prevent cravings 🍗

- Add electrolytes to your water, like trace minerals without artificial flavors, to stay hydrated and energized throughout the day and avoid headaches. 🫗

- To support a good night's sleep during Ramadan, try having smaller and lighter meals. Give your digestion process at least 1 hour before sleeping to avoid discomfort and promote restful sleep. 💤

Don't forget to take care of your body and stay mindful of what you eat during this special time.

21/03/2023

"I do not like veggies!" 🎃
I hear it from almost every client of mine at the beginning of our work together.

Even if the answer is different most of the time, we are missing variety and consistency.
Just cucumbers and tomatoes once a day are not enough to support our digestion with fiber and provide needed vitamins and minerals.

If you struggle to incorporate vegetables into your diet because you just don't like the taste, you're not alone! But don't worry, there are ways to make it easier and more enjoyable.

First, try to understand what it is about vegetables that you don't like. Is it the texture, the taste, or the way they're cooked?

Once you identify the issue, you can start finding solutions.
One way to make vegetables more palatable is to experiment with different cooking methods.

For example, if you don't like steamed broccoli, try roasting it with some olive oil and spices. You can also try grilling, sautéing, or stir-frying vegetables to change things up.
Another tip is to try new combinations.🥕
You could start by adding some chopped veggies to your favorite dishes, like pasta or stir-fry, to add some colour and nutrition.🥙

Lastly, make it easier for yourself by washing and pre-cutting your vegetables and storing them in glass containers in the fridge. This makes it easy to grab a healthy snack or add some veggies to your meals without any extra prep work.

Don't give up on them just because you don't like them in their current form.

Experiment and find ways to make them more enjoyable!

What is that one vegetable you HATE?
For me, ist white onion - I can not eat it raw!

17/03/2023

I would love to say Do this instead, but certain behaviours that accelerate ageing do not have healthier substitutes.
Smoking or va**ng. Only the act of sucking the v**e contributes to wrinkles around our lips.
Eating a low-protein, high-sugar diet
Avoiding exercise and explaining - “that it's not your thing and you are very busy with serious things”. I dare you to find some pattern of movements you would like - dance, yoga, bicycle, rollerblades with kids - be creative.
Yo-yo dieting. Are you happy that you can lose weight easily, so you practice it several times a year for the bikini season and for Christmas? What you are actually doing - is downregulating your metabolism and inhibiting your thyroid function.
Drinking alcohol excessively. But you already know this, right? The mirror reflection the morning after says it all.
Staying in abusive relationships or jobs, you hate. Chronic stress is the number one cause of Cancer and other chronic diseases.
Not enjoying life. Or at least 50% of what you are doing. Travel, New experiences - this is what keeps Us on our ALIVE
and Young!
And by the way!
Supplements and beauty treatments won't balance out any of this.
Let's take care of ourselves and stay youthful. 💜

16/03/2023

I wish I had more pictures from my 30s, but I deleted all the photos where 'I look fat'.

Many of us may have specific measurements or pictures in mind of what we want to look like, but it's important to remember that quality progress indicators are just as important in tracking our success.

Whether it's being able to lift heavier weights, run longer distances, or simply feel more energized and confident in our daily lives, these non-scale victories are just as significant as the numbers on the scale or inches lost.

Of course, taking progress pictures and tracking body measurements can be helpful in measuring progress and staying motivated.

But it's important to keep in mind that our bodies are constantly changing and may not always conform to a specific ideal.

I recently started using another non-quantity indicator - a letter to yourself.

As simple as its sounds, you just handwrite the letter to the Future You. Answer simple questions - how do you feel now, what are you afraid of, what are you anticipating to happen in the future, a big 'problem' that you wish to overcome?

It can be related to your health and fitness journey, your business, or your relationships - seal it and put the date on the envelope.

You can open it in a 1-year time, six months or on the day you feel you need that extra push; otherwise, you fail.
And when you read it, you will feel that you have changed, overcome, and succeeded.
That you already became a NEW YOU.

So let's celebrate all the small wins along the way and focus on how far we've come rather than just where we want to be. 💪🚀

I have 6 letters so far.

Dare to try?

15/03/2023

Your testosterone is low!🥕
This phrase is like a wake-up call for any guy!
Most of my male clients decided to get serious about their health and nutrition after they heard it from a GP.🧑‍⚕️
But!
This hormone plays an essential role in women's bodies as well.
Not only promoting unwanted hair growth...
You need a healthy level of testosterone for:
🦵Muscle and bone health
😎Mood, cognitive function, confidence
😍Libido
🦸‍♀️Energy and metabolism
I would love to open a big secret and reveal of Superfoods that will burst your testosterone,
But
I will be the same good old whole foods you already eating.

🥦Broccoli, cauliflower, and Brussels sprouts contain compounds called indoles that may help to regulate estrogen levels, which in turn can support healthy testosterone levels.
🥚Eggs: Eggs are a great source of protein and cholesterol, which are both important building blocks for hormone production, including testosterone.
🥑Avocado: Avocados are high in healthy fats and antioxidants, which may help to support overall hormonal health and healthy testosterone levels in females.
🥩Lean meats: Lean meats such as chicken and turkey are rich in protein and zinc.

I'm currently on a mission to improve my low testosterone!

Comment below if you want to know how.

11/03/2023

Reading the new recipe with 20 ingredients?
No - Thank you! This will never work for me!
I wanted to share with you my philosophy on healthy balance cooking! For me, it all comes down to using simple whole ingredients and avoiding souses and additives.

When we stick to whole foods, we give our bodies the best chance to thrive. Our bodies know how to digest and use the nutrients found in whole foods, so we feel better and have more energy when we eat this way.

When I approach cooking, I always start with a protein and fiber source. This could be anything from chicken breast to salmon or lentils. Then, I add in some veggies and spices for flavor and extra nutrition. By building my meals around these basic components, I know that I'm getting a balanced and satisfying meal.

If you're looking to improve your cooking and eating habits, I encourage you to focus on using simple whole ingredients and building your meals around protein and fiber sources. Your body will thank you!

10/03/2023

We know there is no one size fits all!
You were lacking professional support, explanation, and adaptation for your unique body, lifestyle, and goals.
We created this program based on Individual work with each participant and the supportive environment of the group.

Go-Young Challenge is a 2 weeks supercharged program, which will help you to press a pause button on your Youth.

- Understand and Optimise your hormonal health.
- Take control of your eating habits and implement a healthy diet.
- Find the best exercise and activity routine that will feel like fun.
- You will see your first results within these 2 weeks and develop a long-term strategy for reaching your health and body goals.

Program description on Olgasiliveitup.com

09/03/2023

"Did you know that our adipose tissue, or body fat, can grow in two ways: through hyperplasia and hypertrophy?

Hyperplasia refers to an increase in the number of adipose cells in a particular area, while hypertrophy refers to an increase in the size or volume of existing adipose cells.

In other words, by multiplying the number of cells - you can grow up to 200kg and above and stay relatively healthy - each fat cell will be within the standard size range.

Increasing the size of fat cells creates a higher inflammation in the body as each individual cell is pushed further away from capillaries and might start "leaking" fat into the system.

During childhood and adolescence, our bodies undergo hyperplasia as the number of adipose cells can increase by up to 10-fold.
In adulthood, however, our bodies primarily undergo hypertrophy as existing fat cells grow in size with high energy intake.

🎃Getting out teenage kids to eat healthy and be physically active almost ...
Impossible if you are not a LIVE EXAMPLE of it.

A healthy MUM 🦸‍♀️ who is physically active, eats a balanced diet, and has plenty of energy to look and feel YOUNG - is an inspiration for the kids.

Let's start by supporting ourselves first - let them come and ask you for broccoli with chicken)).

With a deep appreciation and gratitude to all mothers!💟💟

Are you ready to start with yourself?
Comment 💟 below.

07/03/2023

'Used' hormones are actually toxic for your body!😈

Hey there! Are you interested in hormone detoxification but not sure what it actually entails?
Let's clear up some misconceptions!
Contrary to popular belief, hormone detoxification is not about getting rid of hormones altogether.
Instead, it's about supporting your body's natural detoxification processes to eliminate excess hormones and toxins that can interfere with hormone balance.👮‍♀️
The liver plays a key role in this game. It breaks down hormones and toxins into substances that can be eliminated from the body through urine or f***s. 🙃

But if you:

🥝Do not eat enough fiber-rich vegetables
💧Do not drink enough water
🍾Having alcohol regularly
🌪Adding on toxicity from smoking
🔋Or taking medication every time you have a headache

The helpline of your liver will be busy 'serving other customers'.🤓
In other words, your body will always prioritize getting rid of "outside" toxins before illuminating local ones.

And you definitely do not want it because it may cause:
- PMS and Irregular periods: including heavy bleeding, prolonged periods, or missed periods.
- Mood changes: anxiety, depression, irritability, and mood swings.
- Weight gain: particularly around the belly area.
- Acne: can stimulate oil production in the skin, leading to acne breakouts.
- Insomnia: making it difficult to fall or stay asleep.
- Hair loss: female type boldness usually refers to hair thinning.

To support liver function, you may focus on eating a nutrient-dense diet, avoiding processed foods and alcohol, and incorporating liver-supportive herbs and supplements.

It's important to note that hormone detoxification takes time and effort.
But it's all in your hand!

What to know Which is the most effective live support supplement?🧚
Comment +

06/03/2023

Health and Nutrition Coaching - What People Think It Is vs What It Actually Is! 🌟🍎💪

There's a lot of confusion around what health and nutrition coaching is all about.

Some people think it's just about telling you what to eat and how to exercise, but it's so much more than that! Let's break it down. 💡

👉 What People Think It Is: "So, you're just going to give me a meal plan and a workout routine, right?"

👉 What It Actually Is: Health and nutrition coaching is a personalized approach to your life which goes beyond how many KG you want to lose in a month.

The coaching process involves developing a customized plan that takes into account your individual goals, preferences, and lifestyle.

The coach will provide education and guidance on nutrition, exercise, stress management, hormonal optimization and other lifestyle factors that affect your health.

In addition, helping you build healthy habits, self - accountability, and your own expertise to stay on track and develop a new identity - a New you who eats healthy and exercises with pleasure.

And what will make this work successful is an active feedback loop - day by day, you will learn what is working for you and what is not.

Together we can address any underlying obstacles that may be preventing you from reaching your full potential.
Whether it's stress, self-doubt, or other limiting beliefs, as a team, we overcome these challenges and unlock your true potential.

It's like learning a new language... you learn it by doing it.
You practice until you can effortlessly speak it! 💪🍎🌟

Let's Talk Health?

03/03/2023

Seduced by the promise of outstanding results from before and after pictures?🪙

Ask yourself what will happen after the AFTER?😶‍🌫️

What is your long-term goal? 🦸‍♂️

If the answer is - just losing 10kg you are still under the illusion that your body needs fixing. 🚨

And as soon you get read of this extra XXkgs your life can continue the same way as before.😜

But how about getting fit for real - start creating the body you want to have in 30 months or 30 years?🪷

This is not only about the body - it is about reinventing your identity - shifting in to New you!✨

The one who doesn't need sweets or treats to feel happy has time for her hobbies and friends, eats healthily and exercises with pleasure.🤹

Ask yourself what your actual goal is?

What are your limitations and resources to achieve it?

Which knowledge and skills do you need to add?

And last - but most important, who can help you with guidance, consistency and motivation?

My 2 weeks Go-Young challenge program is for you if you are ready to commit to yourself!

I do not promise a miracle🌬️:

-You will get clarity and ease of moving with a plan designed for your circumstances and time resources.

- Practical knowledge about your body, hormones, fat loss and fasting will give you understanding of what is working for you and what is not.

- A new structure that will fit it into your life.

- First results - seeing, feeling and thinking differently!

I'm excited to share what I've got for you!

Comment + if you want to know more.

02/03/2023

Beauty is not in a capsule!
As the name suggests - we can supplement, but the main source of minerals and vitamins is in our everyday food.

Boring right?

From childhood, we know that minerals and vitamins are both essential for our body to function properly.
Vitamins are organic compounds synthesized by living organisms, Minerals, on the other hand, are inorganic compounds found naturally in the earth's crust and water.

This may sound like a flashback from AVATAR - but we are, as earth spies, connected to all: soil, plants, animals, water, and sun.
Big Pharma is doing a great job of promoting Collagen supplements, superfoods, and vitamins in a box.

And for a long time, I was under the impression that you could UNDO my poor diet, alcohol, lack of sleep - almost anything, just with a handful of supplements.
Don't get me wrong - I'm not against supplements as a class - I'm for a healthy balance and getting the most bioavailable micronutrients from food and only supplementing if we are sure about the deficiency.

My Top Elements for Beautiful and healthy skin and hair are:

Vitamin A - is essential for skin health and can help improve the appearance of fine lines and wrinkles. It also promotes healthy hair growth and can help reduce hair loss. Present in all animal products - meat, fish, eggs. Plan sources - sweet potatoes, carrots, dark leafy greens, pumpkin.

Vitamin B - is plays a vital in tissue repair and regeneration, helps reduce hair loss, improves nail strength, and promotes healthy skin. Liver and organ meat proved to be the best source of bioavailable B vitamins (it's actually 8 in a group). Plant sources - leafy greens, legumes, and whole grains.

Vitamin C: Vitamin C is an antioxidant that plays an important role in collagen synthesis. Find it in citrus, kiwi, berries, and broccoli - fresh or slightly cooked.

Omega-3 improves skin hydration and reduces inflammation - Add a capsule on days you are not eating fatty fish.

Vitamin D - 15 min of sun daily on your body - Arms/Legs. I recommend wearing sunscreen on your face every time you go out.

Electrolytes - you can make sure that you use sea salt or Himalayan salt in your food or Buy a bottle of Trace minerals (unsweated).

Zinc can help reduce inflammation, improve wound healing, and reduce acne symptoms. Beef, pork, and chicken are exceptionally high in zinc, as are oysters, crab, and lobster. Mix it with beans, lentils, chickpeas, pumpkin seeds, cashews, and almonds.

Ops, you were hoping for a list of brands with proven formulas?
Comment + below I will send you my top list.

01/03/2023

That's too much protein for me!
I hear it every single time I'm working with a new client...

As we age, we need more dietary protein than our kids would in order to support our health and promote recovery.
We need recovery not only from a hard workout or a training session but also from day-to-day stress, illness, and sadness from things that we just did not anticipate were going to happen.
As we age, we're just holding on to what worked in our 20s and 30s, and we're trying to carry that energy into our 40s or 50s in our 60s.

But our body is not the same anymore, apart from the hormonal changes in our 40s - muscle mass starts to decrease at an annual rate of about one to 1-2% the decline in your muscular strength is even higher.

Along the way, our body's efficiency in absorbing and using these amino acids from protein is declining as well.

That may sound like nothing but interest compounds. In the beginning, it may not feel like anything major, but as time goes on.
This is going to show up with a possible injury, inflammation, or disease. Your hormones are going to feel this in many different ways your confidence, your self-esteem, and your moods...

If you are around 70 kg, you can start by setting it at 100 grams of protein a day.

Three meals a day with 30 - 40g.

However, any recommendation without digging into your story will be less effective.

Common mistakes you may be making while trying to hit a protein goal:

1) Adding protein bars - which your body may not be able to digest well.

2) Processed meats or cheese - have a high-fat content.

3) Dairy may increase your overall inflammation.

4) Plant proteins - which lack a complete amino acid profile to maximize Muscle protein synthesis

How to fix it?
Comment + below for personalized macros recommendation.

28/02/2023

Understanding the baseline of your female hormones is essential as you move through your 40's.
As per my experience, those tests are not what Medical professionals commonly do if you don't have any health concerns. Instead, it's better to explain to your Doctor that you may be experiencing irregular periods, infertility, or symptoms of menopause (even if it's not quite right).

Hormones to be tested:

--- Follicle-stimulating hormone (FSH) test: As the name suggests - it stimulates follicle growth and further Estradiol production. (type of Estrogen that is primarily produced by the ovaries). High levels of FSH are typical for perimenopause and menopause.

--- Luteinizing hormone (LH) test: High levels of LH can indicate polycystic o***y syndrome (PCOS) or menopause. Goes up during perimenopause and menopause as our body tries to trigger ovulation and further progesterone production

--- Estradiol test: Low levels of estradiol can indicate menopause or ovarian failure, while high levels can indicate PCOS. At normal levels- it gives us strength, confidence and resilience.

--- Progesterone test: Low levels of progesterone can indicate a problem with ovulation or perimenopause and menopause. Lower levels can be responsible for anxiety, depression, and low sleep quality.

---Testosterone test: Testosterone levels can vary depending on the time of day and other factors, so if your levels indicate an upper or lower scale, it makes sense to repeat the test on day 21-22 of your cycle (counting on 28-30 day cycle)Testosterone is a hormone that is important for maintaining muscle mass, bone density, and s*x drive - goes down in perimenopause as well.

Ideally, you need to give a blood sample on day 2 of your cycle, and what would be a primal interest is FSH and LH levels.

Those two go up during perimenopause and stay up during menopause. Your Doctor may explain to you that this way, our bodies are still trying to trigger ovulation.

However, the blood test gives us only a Polaroid-like picture of how much your body produces - to have a full 'video' of you will need to add a 24 hour of production-action-metabolization/detoxification-excretion cycle.

As many health complications, such as estrogen dominance, fibroids,endometriosisi,,s and a 'C' word, are caused by poor hormone detoxification.

Thank you for making it that far with me!
Comment +1 if you want to know about a non-blood test that can give you a complete picture of your hormonal health.

Olga Si Nutrition Coach