It’s Not Just About Looks—It’s About Energy, Strength & Performance

Let’s talk hormones—the silent forces shaping your energy, metabolism, and overall well-being. Want to burn fat, build muscle, and feel your best? It’s all about smart training, balanced nutrition, and stress management. Here’s how to take control and make your body work for you, not against you.

Train Smarter, Not Longer

While cardio has its benefits, overdoing it can actually work against you by lowering testosterone and increasing cortisol levels. The real key to staying lean, strong, and energised?

✔ Strength training – Lifting weights promotes muscle growth, boosts metabolism, and balances hormones.
✔ High-intensity interval training (HIIT) – Short bursts of intense movement trigger fat-burning while preserving muscle.
✔ Recovery time – Overtraining leads to stress and fatigue. Prioritise rest, mobility, and quality sleep.

Fuel Your Body the Right Way

Forget extreme diets—your body thrives on quality protein and healthy fats. Whether you prefer a grass-fed steak or a plant-based protein source, the goal is the same:

✔ Protein builds muscle – Essential for cell repair, recovery, and keeping energy levels stable.
✔ Fats regulate hormones – Avocados, egg yolks, and olive oil are crucial for brain function, metabolism, and overall hormone health.
✔ Avoid excess sugar & processed foods – They spike insulin, cause energy crashes, and promote fat storage.

Fat Loss vs. Weight Loss: Why Muscle Matters

Chasing the lowest number on the scale? That’s the wrong approach. Sustainable fat loss is about preserving muscle while burning fat—not just shedding weight.

✔ More muscle = higher metabolism – Your body burns more calories even at rest.
✔ Lean muscle keeps skin firm – Prevents the “deflated” look of crash dieting.
✔ Better energy & endurance – Muscle helps you stay active, strong, and resilient.

Struggling with Belly Fat? Here’s Why

If your midsection isn’t budging, it’s not just about calories—it’s about hormonal balance, particularly insulin regulation.

🔹 Too Many Carbs – Even so-called “healthy” grains and cereals spike insulin, signalling your body to store fat instead of burning it.
🔹 Chronic Stress – Elevated cortisol (the stress hormone) breaks down muscle and increases fat storage, particularly around the belly.
🔹 Hormonal Shifts – Factors like age, menopause, and lifestyle choices can make insulin resistance more likely, leading to stubborn weight gain.

How to Balance Insulin & Burn Fat

1) Reduce Starchy Carbohydrates

You don’t have to eliminate carbs forever, but cutting back for 4–5 days a week can dramatically improve your metabolism.

✔ Prioritise protein & healthy fats – They don’t spike insulin like carbs do. Instead, they keep your energy stable and hunger in check.
✔ Best fat sources: Avocados, nuts, cheese, egg yolks, and high-quality oils like coconut or olive oil.
✔ Best protein sources: Fish, meat, eggs, dairy, and legumes for plant-based options.

2) Eat Balanced Meals (No Constant Snacking!)

Stick to 3–5 solid meals a day—no grazing. Every time you snack, your insulin rises, making fat-burning harder.

✔ Meals should include protein, fats & fibre – Keeps you satisfied and stabilises blood sugar.
✔ Minimise unnecessary snacks – If you’re eating balanced meals, you won’t need them.

3) Optimise Your First Meal of the Day

Your first meal sets the tone for your metabolism. A high-carb breakfast spikes insulin, leading to energy crashes and cravings later in the day.

❌ Skip carb-heavy options like toast, cereal, and oatmeal.
✅ Go for protein & fats – Think full-fat yogurt with nuts, smoked salmon with avocado, or eggs with greens and cheese.

4) Consider Intermittent Fasting

Giving your body a break from food for 12–16 hours can significantly improve insulin sensitivity and fat-burning.

✔ Example: If you finish dinner at 7 PM, your next meal would be around 11 AM the next day.
✔ Tip: Eat a protein & fat-heavy dinner (salmon, eggs, or quality meat with vegetables) to make fasting easier.

Stay Fueled with REDMAN TBILISI

Making the right food choices every day isn’t always easy—but we’ve got your back. REDMAN TBILISI serves up high-protein breakfasts, balanced meals, and nutrient-packed shakes to keep you energised and on track.

💪 Fuel your body. Optimise your hormones. Take control of your energy.

Start today—because feeling strong isn’t just about looking good, it’s about performing at your best.