Ayda Ersoy Page

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

08/01/2025

In our fast-paced modern lives, sleep is often sacrificed — yet it is one of the most powerful tools we have for healing, performance, and overall health. Without deep, restorative sleep even the best training, nutrition, or productivity hacks can lose effect. When it comes to improving sleep quality, research continues to confirm the connection between nutrition, circadian rhythm, and supplementation.

https://aydapage.com/nourish-to-rest-part-1

08/01/2025

https://aydapage.com/when-trust-isnt-enough

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. ❤️

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

07/24/2025

30-Day Sample Run/Walk Training Plan

https://hyroxwarrior.com/30-days-to-run-your-first-5k Start with the Run-Walk Method, also known as ‘Jeffing'. This technique reduces muscle fatigue and lowers injury risk and is thus ideal for the beginner runner. It's a smart start for new runners that was popularized by Olympian Jeff Galloway, it's a structured training strategy that alternates intervals of running with planned walking breaks. This helps to extend endurance, reduce fatigue, and minimize injury risk. For example:
You run for a set amount of time or distance (such as 2 minutes)
Then walk for a shorter set time (such as 30 seconds to 1 minute)
Repeat for the full duration of your workout or race

07/22/2025

Should we worry about insulin resistance? Part 1
IR develops when cells in your muscles, fat, and liver do not respond well to insulin and are not able to easily take up glucose from the blood. The pancreas then compensates for the reduced efficacy of insulin by producing more of it to help the glucose enter your cells. If the pancreas is able to make enough insulin to overcome your cell's poor response to insulin, blood glucose levels will stay in a healthy range. So IR develops first in the liver, then muscles and then fat cells. During these stages the individual is likely to have normal or just slightly elevated blood glucose levels, however over time this compensation mechanism can fail, leading to elevated blood sugar levels and eventually diabetes. Therefore early detection and management of IR is critically important.
IR can also lead to increased weight gain by altering the way the body processes and stores fat. Cardiovascular health is another area in which IR has a significant impact, including in high blood pressure, high blood sugar, and abdominal fat. Together, these factors increase the risk of heart disease and stroke, the leading global causes of death.
https://aydapage.com/should-we-worry-about-insulin-resistance-part-1

07/22/2025

Should we worry about insulin resistance? https://aydapage.com/should-we-worry-about-insulin-resistance-part-2 In your diet you can prioritize protein, as eating a high protein diet and consuming some protein with each meal can help lower insulin levels and also help prevent muscle loss. Especially as we age, the body requires more protein due to its low absorption rate. A low carbohydrate diet, especially when reducing the intake of refined carbs and sugars, can help lower blood sugar levels and improve insulin sensitivity as well. And high fiber foods, such as vegetables and whole fruits, can help improve glycemic control. It is also important to consume healthy fats, as fat is the only macronutrient that does not increase insulin. Incorporating sources of omega-3 fatty acids like fish, avocados, nuts and olive oil can improve lipid profiles and insulin sensitivity. And it is important to give enough time between meals — which ideally means no snacking, as a decrease in meal frequency will help insulin work less hard.
Reducing stress is easy to say and often hard to do, however it is very important for your health. You may need to take some time for yourself, maybe listen to music, read or do some simple breath work. You can find whatever works best for you, however do remember that when you have low stress your sleep, your relationships with others, and your overall health will improve too.

07/20/2025

Are collagen supplements necessary? Collagen can be found in a variety of foods, particularly those rich in protein such as bone broth, meat and fish, especially cuts that contain connective tissue.
Collagen supplements, typically in the form of hydrolyzed collagen or collagen peptides, are believed to stimulate the body's own collagen production. These supplements may provide the necessary amino acids that serve as building blocks for collagen synthesis. When ingested, collagen peptides are absorbed in the intestines and transported to target tissues, including bones, where they can support collagen formation and improve bone health. However, individual differences in digestion rate can slow down the absorption so you need to take larger quantities, such as ten grams. Furthermore, while collagen supplements might be beneficial for an individual who can not get enough whole food protein in their diet, and especially patients on bed rest or after surgery, they still need to add other protein supplements too.

If you are eating a balanced diet rich in collagen-promoting nutrients and natural sources of collagen, supplements will most likely not be necessary. Also, you should be aware of potential allergic reactions such, as if the supplements are derived from fish, shellfish, or eggs. In addition, they are not as well regulated as pharmaceuticals, which means the quality and concentration of collagen, as well as the cost, can vary between products. Ultimately, they are supplements, so if you feel you need it then please to assess your lifestyle and your diet before you purchase them. They can be beneficial for specific situations, but remember that no supplements will fix your lifestyle. And they will not give you a miracle. Adding healthy whole food protein sources to each meal, and drinking enough fluids, may solve the symptoms that you are looking to heal. https://aydapage.com/are-collagen-supplements-necessary