Ayda Ersoy Page

04/29/2026

I’m super excited to share that my new Kindle book, Counting Macros 101, is coming very soon.

This book was created for real life, not perfect routines, strict meal plans, or all-or-nothing dieting.

It teaches the foundation of protein, carbs, fat, calories, tracking, food labels, eating out, travel, weekends, troubleshooting plateaus, and building consistency in a way that feels realistic and sustainable.

My goal with this book is simple: to help people understand nutrition with more clarity and less confusion.

It’s a great fit for busy professionals, beginners, clients who want structure, and anyone who wants to learn how to use macros as a tool so not a forever obsession.

In addition , Recipe Book included too.
Coming soon on Kindle.

04/29/2026

Your “blueberry” bagel might not actually contain real blueberries. 🫐

Sometimes the front label sounds wholesome, but the ingredient list tells the real story.

A product can be marketed as “blueberry” while using:
• blueberry flavored bits
• added sugars
• natural and artificial flavors
• color additives
• very little — or no — real fruit

This doesn’t mean you need to panic or never eat it. It just means: flip the package over and know what you’re choosing.

Look for “blueberries” in the ingredient list, not just “blueberry flavored.” And if you love bagels, build a better plate: pair it with protein like Greek yogurt, eggs, cottage cheese, or turkey — and add real berries on the side.

Small label-reading habits can make a big difference over time.

HealthyEatingTips NutritionCoach BalancedEating SmartShopping WellnessEducation RealFood LabelReading HealthyHabits SportsNutrition MasterTrainer

04/24/2026

A few days ago came back from Türkiye 🥰

Lean Turkish Chicken Köfte Bowl 🇹🇷✨
Low-fat, high-protein, HYROX®-friendly fuel that still tastes like real comfort food.

This bowl is built with:
lean chicken köfte for recovery
bulgur for steady training carbs
cucumber + tomato for freshness and hydration
low-fat yogurt herbs for flavor without feeling heavy
Perfect for post-workout, meal prep, or a lighter dinner during harder training weeks.
Simple. Fresh. Athlete-friendly.

Afiyet olsun ❤️

03/15/2026

New Group Coaching Live Now available🔥
One-on-one. Online. Elite coaching.

Refined coaching for serious HYROX performance.

I help athletes elevate their HYROX performance through targeted coaching designed to improve fitness, strength, race ex*****on, and overall results.

I work closely with every athlete, providing personalised support, structure, and accountability throughout the process. If you have any questions or want to find the right coaching option for your goals, feel free to message me directly for a free consultation.

Coaching options include:
• 1:1 coaching
• Online Elite Coaching (training + nutrition)
• Training-only coaching
• Nutrition-only coaching
• NEW: Group coaching

Coaching is more than just a plan — it’s mentorship, guidance, and support tailored to you. We adjust, adapt, and refine the process as you progress💪

DM “COACHING” for details.

03/14/2026

Logging your meal never gets easier- one photo✅ I wish this future were when I was doing contests prep 🤦‍♀️ (iOS) 1-month free trial with endless HYROX Training tools - plans all you need 💪🔥

03/13/2026

New HYROX Race Flow & Training on Apple Watch 🔥👊 Is this the coolest update ever!!!! # Did I mention 1-month completely free trial - +structured all levels training plans & race +movement + readiness analysis 🧐 too….literally sooo much more too! DM me - share your thoughts?

01/14/2026

It’s live! GLP‑1 STRONG is now available on Amazon Kindle !!!!
If you’re using a GLP‑1 medication and you want fat loss without losing strength, this book is a performance-first guide built for real athletes and active people.
-Protein anchors when appetite is low
-Hybrid + strength training priorities
-GI strategies that keep you training
-Plateaus → maintenance & tapering
-Sleep + stress tools that protect recovery
Get it here: https://www.amazon.com/dp/B0GGDKFVZ5
If you grab it, I’d love to hear what chapter helps you most.

Educational only — not medical advice.

is a performance-first guide for runners, lifters, and hybrid athletes who want fat loss results while protecting muscle, training consistency, and confidence. When appetite drops, recovery changes, and workouts feel “off,” most plans fall apart. This book gives you a simple structure buil...

01/11/2026

The evidence-based content is aligned with ISSN guidance and recent reviews/meta-analyses.
Creatine monohydrate is one of the most studied supplements for strength + power.
For women: take 3–5 g daily (consistency > timing). Optional loading: 20 g/day split doses for 5–7 days, then back to 3–5 g/day.
Expect a small scale increase early on (mostly water inside muscle, not fat).
What creatine seems to help:
-Strength & lean mass (with lifting): Robust overall evidence in mixed‑sex studies; female‑only findings are more mixed but still promising when paired with resistance training.
-Cognition (brain performance): Meta‑analyses show small but meaningful benefits—especially for memory and some attention/processing‑time tasks; not all domains improve. -Benefits may be larger under stressors (e.g., sleep loss) or lower baseline creatine status.
Dosing that actually works
Everyday (no load): 3–5 g creatine monohydrate daily, any time of day. Consistency matters more than timing.
Fast track (optional load): ~20 g/day split into 4 doses for 5–7 days, then 3–5 g/day. Useful if you want quicker saturation; not required.
Women‑focused recommendation: ISSN’s guidance for female athletes supports 3–5 g/day for muscle/repair mechanisms.
What about the timing?
With carbs/protein may slightly enhance uptake, but daily adherence is king. Post‑workout with a protein/carb meal is convenient; non‑training days just take it whenever.
Choose brands use creatine monohydrate (plain powder). Fancy forms (HCl, buffered) haven’t shown superior outcomes at equivalent doses.
Common myths—quick debunks
“Creatine causes water bloat/fat gain.” It increases intramuscular water (a training advantage), not body fat. Visible puffiness is uncommon with 3–5 g/day.
“It’s bad for kidneys.” No evidence in healthy users at recommended doses; get medical advice if you have kidney disease or take related medications.
“Only for men.” Mechanisms apply to women; evidence base is growing, though some female‑only strength data are mixed—program design still drives the bus.
Educational content, not medical advice!
Comment CREATINE and I’ll send the detail guide with actionable plan 💪

01/09/2026

The Dietary Guidelines for Americans (DGA) 2025-2030 released January 7 -2026

Eat Real Food: What the 2025-2030 Dietary Guidelines Mean (and What Actually Changed)

The new pyramid: what it prioritizes:

FINALLY!!! For the first time in years, the visual centerpiece isn’t a plate!!! it’s a pyramid. The new pyramid is organized into three tiers:

Protein, Dairy, and Healthy Fats (foundation tier)
Vegetables and Fruits (middle tier)
Whole Grains (top tier)
Alongside the visual, the public-facing framework includes simple daily targets (shown for a 2,000-calorie pattern):
Protein: ~0.54-0.73 grams per pound of body weight per day (roughly 1.2-1.6 g/kg/day).
Vegetables: 3 servings/day.
Fruits: 2 servings/day.
Whole grains: 2-4 servings/day.
Why this matters
The pyramid is less about perfection and more about emphasis. It’s designed to make the 'default meal' more protein-forward and less refined-carb-forward - while still keeping vegetables, fruit, and whole grains in the picture.

The biggest shifts:

A stronger anti-ultra-processed stance: the 2025-2030 text repeatedly urges avoiding highly processed packaged foods and limiting certain additives.
Protein gets promoted to a first-class priority, with a specific daily target range (rather than general 'choose lean protein' messaging).
Full-fat dairy (no added sugar) is explicitly encouraged - a change from the long-running low-fat/skim default in federal messaging.
Added sugar guidance tightens: 'no amount recommended' plus a per-meal cap (

11/30/2025

Happy Holidays ♥️

08/10/2025

This is the Story of Many….What Losing My Cat Taught Me About Medical Decisions, Responsibility, and the Truth We Often Avoid

I've been writing articles for almost two decades but this is the most difficult one I have ever written. ❤️
https://aydapage.com/when-trust-isnt-enough

08/05/2025

The Melatonin Conversation, Natural Sleep Allies, and the Rhythm of Healing

According to Dr. Deanna Minich, a functional medicine practitioner and nutritional biochemist, melatonin is not just a hormone that helps us sleep — it is a powerful antioxidant, immune modulator, and cellular protector. In her research on chronobiology and circadian medicine she emphasizes that melatonin's role extends far beyond treating insomnia. It acts as a biological signal of darkness and is best used to support, rather than override, our body's natural rhythms.

Melatonin is secreted by the pineal gland in response to darkness. Its primary role is to regulate the circadian rhythm, or biological clock, which governs not only our sleep-wake cycles but also many metabolic and immune functions. Melatonin also neutralizes oxidative stress, supports mitochondrial health, and helps modulate the immune response — functions that become increasingly important with age or in times of chronic inflammation.
https://aydapage.com/nourish-to-rest-part-2