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Matcha…The tea you should be drinking for health and performance

Matcha Tea is the new kid on the block in terms of ‘superfoods’. But what actually is it? Erin Young, founder of Zen Green Tea explains all in the blog post as well as why we should be drinking it for enhanced health and performance.


Why you should be drinking this tea for health and performance

With the increasing focus on health and natural foods many athletes are turning away from traditional pre work out drinks and artificial nutritional substances and instead looking to natural alternatives. Rising in popularity is matcha green tea which is increasingly becoming the focus of scientific studies that are showing its role in assisting with weight loss & weight management, boosting energy & endurance, reducing & relieving inflammation, supporting the immune system and protecting from cancer.


So what is matcha?

Matcha green tea is the whole green tea leaf which is briefly steamed, dried and ground into a fine vibrant green powder. The powder dissolves in water so you consume the whole tea leaf not just the steeped water. As a result, matcha green tea contains 137 x the antioxidants on standard green tea and has the highest concentration of the antioxidant EGCG which is one of the most powerful cancer fighting antioxidants.


Here are some of the reasons behind just a selection of its health benefits:

Assists with Weight loss and Weight Management

Matcha assists with weight loss and weight management in four specific ways:

  1. Boosts fat burning: A study in the American Journal of Clinical Nutrition found that consuming matcha can raise the bodies fat burning rate (thermogenesis) from the normal 8-10% to 35-43%.
  2. Reduces Fat Absorption: Matcha helps block the ability of digestive enzymes to break down fat so the amount of fat entering cells is reduced and instead this fat is passed through the body in digestion.
  3. Reduces hunger: Matcha helps regulate the hormone Leptin helping to reduce your hunger cravings.
  4. Stress reducer: Matcha helps reduce stress and as a result your body does not produce as much of the stress hormone Cortisol which is a known contributor to stubborn midsection fat.


Boosting Energy & Endurance

Matcha is a natural source of sustained energy due to the unique way it delivers caffeine into your system. With matcha the natural tea caffeine is absorbed and released slowly by the body over a period of 6-8 hour. This means that matcha provides a sustainable energy boost and does not deliver the rapid 30 minute spike, slump and “jitters” associated with coffee.  You will feel alert, energized and calm when you drink matcha.  This is perfect for anyone wanting constant and sustained energy.

matcha energy graph

Supporting and Relieving Inflammation

Studies have shown green tea can help reduce inflammation and joint pain because of its active ingredient EGCG which is a powerful antioxidant that works to stop the production of certain inflammatory chemicals in the body. Matcha contains a much higher level of EGCG compared to standard green tea bags making it the perfect anti-inflammatory drink.


Supports the Immune System

Matcha has an anti-inflammatory effect on the immune system. The more matcha you drink or use in your food, the better allergic reactions (IGE) are suppressed. The catechins and L-Theanine in matcha have an anti-viral effect in flu. The EGCGs have an anti-bacterial effect on different sickness-causing micro-bodies, including Candidias Albicans. Matcha inhibits the growth of parasites. Matcha thus curbs infections, clears up free radicals, reduces oxidative damage and protects the kidneys.


Protects from Cancer

Matcha contains the highest levels of cancer fighting EGCG antioxidants only found in green tea. Researchers believe that  the EGCG in matcha:

  • Prevents free radicals from damaging cells which leads to cancer
  • Suppresses tumour size
  • Kill cancerous cells and inhibit their progression
  • Increases breast cancer survival rates


So what does matcha taste like?

Surprisingly matcha is very light in flavour- it does not have any bitterness and is delicious to drink as a hot or iced tea and is also a perfect additive to smoothies or juices.


If you are looking for some great ways you can use matcha, check out the zen green tea website and the specific recipes below!


Sugar Free Iced Tea:

Matcha Green Tea Smoothie:

Matcha and Pistachio Bliss Balls:

Two Ingredient Matcha Nice Cream

How to balance your energy – part 2

Welcome to part two of our blog post on how to balance your energy from Challenge Me’s resident nutritionist Mel Leitch. Read on for Mel’s next 5 tips to help you feel more energetic in your daily life.

6. What you should know about sugar and sweeteners

Sucrose or table sugar is highly processed, provides a big high followed by a big low and is very addictive. Avoid sucrose altogether if you can.

The alternative sugars (agave nectar, honey, golden syrup, molasses, coconut sugar, rice malt syrup etc) still contain sugar, impact your energy levels (through highs and lows) and are processed to varying degrees. Of these alternative sugars, organic blackstrap molasses and true maple syrup (the sap from trees not its imitations) have the most nutrients. Agave, golden syrup and rice malt syrup are quite processed and you should re-think using these sweeteners as sugar alternatives. Coconut sugar has the lowest GI for a naturally occurring sugar and is therefore one of the better sweeteners to use. Rice malt syrup has the least fructose for those who are sensitive to it.

Of even higher concern are the artificial sweeteners, often found in diet products, which are full of chemicals and usually mean the products they are in contain many other artificial ingredients to make them palatable. We recommend avoiding these too.

Alternative foods to use for the sense of sweetness without using sugar include:

  • Spices: cinnamon, vanilla bean powder, nutmeg, cloves and even ginger in foods and licorice root in teas
  • Organic stevia which is naturally green and slightly ‘herb’ tasting. Avoid white stevia as this is highly processed and bleached

Key takeaway: Avoid table sugar. Use small amounts of organic blackstrap molasses, coconut sugar, manuka honey, maple syrup, organic stevia or home-made fruit puree to sweeten treats. Limit the amount of sweet treats you eat and make sure protein and/or healthy fats are part of each meal or snack to help keep your blood sugar stable.

7. For those who love juices and smoothies

Juices: Remember, while fruits are high in nutrients, they are also high in sugar (fructose). Make your juices from scratch using predominantly vegetables to keep the sugar content down and make sure your juicer keeps the pulp for added fibre and bulk.

Smoothies: As with juices, you must be careful not to include too much fruit which is high in sugar and can send your blood sugar soaring giving you that sugar high and low. I trend to use half an apple or a handful of blueberries and 1/3 small banana to add sweetness to my smoothies.

8. Exercise regularly

Exercise creates energy, helps you lose weight, get fit and keeps your heart healthy. Exercise also helps to regulate your sleep/wake cycle, hormones and mood, making it one of the best things you can do for your body. Aim to exercise at least 3 times per week and mix it up with cardio, strength and stretching for best results.

9. Sleep well

Sleep is imperative for energy balance. Having a quiet, dark environment and a regular pattern of when you go to sleep and wake is crucial to sleep quality. Take a break from your phone/PC/laptop/iPad/TV well before bedtime, and leave them off overnight. Switch your phone to ‘airplane mode’ for deepest sleep. Dim the lights as the sun goes down to help you get into the natural circadian rhythm of night and day. Aim for at least 7 hours sleep per night but 8 or 9 is even better.

10. Stay positive

Your mood can affect your energy significantly. Stress, anxiety, sadness, anger and depression all cause fatigue. Seek support from a professional counselor, loved ones and close friends if you need to and make a concerted effort to be happy. Choosing to be happy, even in the face of adversity does wonders to your mood and mental well-being. You will be surprised how energetic you can feel about life when you’re in a good place emotionally.

If you like what you have read as part of these blog posts, sign up to the Challenge Me starter program today! The Challenge Me nutrition eBook provides even more evidence based research on what you should eat and why. It breaks many food myths and teaches you how to eat tailored to your individual goals. The lifestyle elements of the program will also teach you how to have a healthier and happier mind and body. If you’re not ready to join the program, you can also purchase the Challenge Me nutrition eBook from the shop section of our website.

How to balance your energy levels

Most of us would like to feel more energetic in our daily lives. We live in a busy world where time to cook our own meals can be limited and the foods we see advertised are not always good for us, especially those that promise to give us energy.

Some examples of foods that are marketed as ‘energy-giving’ and sometimes even ‘healthy’ but in fact lead to sugar cravings, tiredness, stress and weight gain include but are not limited to:

  • breakfast cereals
  • muesli bars
  • pasta
  • crackers
  • coffee
  • juices
  • smoothies
  • soft drinks
  • energy drinks
  • fruit-based snacks like sultanas, yoghurt covered raisins and fruit chips

So what should we be doing to maintain our energy levels? Challenge Me’s resident nutritionist Mel Leitch has so many ideas for us that we have had to split them over two blog posts! Read on for the first 5 principles to achieving more energy now and look out for our blog post next week for even more ideas to balance your energy

1. Start with a robust, nourishing breakfast

After fasting all night your body needs a variety of nutrients, not just carbohydrates to kick-start its daily functions. Packaged cereals and supermarket breads tend to be high in sugar and very processed, adding in synthetic nutrients after the grains have been stripped of many of their natural nutrients. They are high-carbohydrate foods which give you a quick energy boost, followed by a dip a few hours later.

Eggs and vegetables are great for breakfast, containing many vitamins and minerals plus keeping you satisfied for longer. Try the many possible variations (eg. scrambled with mushrooms and tomato, poached or boiled egg with avocado on sourdough, frittata, quiche and even soup with egg just to name a few) to for variety.

You can also make porridge from either whole rolled oats or pre-soaked buckwheat or quinoa, or make your own bircher muesli from whole grains and nuts/seeds of choice plus spices (like cinnamon, vanilla bean, allspice) soaked overnight in yoghurt and served with fresh fruit. You can even eat leftover dinner for breakfast! We can easily limit ourselves out of habit and perception when it comes to appropriate breakfast foods. Break free and put your body’s needs above convenience and habit for an energy-rich day.

2. Have protein and/or healthy fats with each main meal and snack

Don’t have carbohydrates on their own. Carbohydrates, which essentially break down into sugar in the body, do give us energy but it is fleeting. High levels of carbohydrates are found in foods like fruit, bread, pasta, rice, vegetables (such as potato, pumpkin, peas, corn, turnips and onion) and many packaged/ processed foods like biscuits, cakes, chips, chocolate, ice cream. Also in drinks like hot chocolate, soft drink, juices and smoothies.

What goes up must come down, and carbohydrates give a burst of energy with a temporary high, that later crashes when your body responds with a burst of insulin production to lower your blood sugar levels. Consuming protein (meat, fish/seafood, poultry, eggs, legumes like chick peas/lentils/beans) and healthy fats (fish/seafood, avocado, coconut oil, olive oil, full-fat plain yoghurt, grass-fed/pastured dairy, small amount of nuts or seeds) with carbohydrates prevents the high and low rollercoaster, stabilising your energy throughout the day.

3. Eat regularly

Don’t leave eating so long that you’re starving, or your body will crave carbs. The hungrier you are the more likely you will be to choose carbs because you need energy fast. If you are active you will need to eat every 3-4 hours or so to keep your blood sugar stable. More sedentary people may get away with longer breaks, but ensure each meal contains a variety of foods including those with protein and/or healthy fats and that you are not ignoring hunger or too busy to eat.

4. Avoid processed/packaged foods

We have already mentioned that foods like biscuits, cakes, chips, chocolate, ice cream and white bread are high in carbohydrates and send your blood sugar levels soaring. Generally the more processed a food item is, the higher it is in sugar or carbohydrates.

Instead, choose whole foods (meat, vegetables, eggs, fish, whole grains, nuts and seeds) and spend a little time at home preparing your meals and snacks for the week. You will be amazed at how much you can achieve in just a couple of hours and how easy it is to avoid buying your meals/snacks out once you get into the swing of it.

If you need to eat snacks as well as main meals, go for whole food snacks (like a piece of chicken, a boiled egg, vegetable sticks and guacamole, olives, fruit and a small amount of nuts) or make your own version of baked goods at home from whole, organic ingredients.

5. Drink plenty of water & avoid caffeine

Staying hydrated can help keep you awake and focused so make sure you aim for 2 litres of water per day.

While many of us choose caffeine for its stimulating properties, it actually leave you more tired than before. This is because caffeine causes your body to release adrenaline from your adrenal glands – a hormone associated with stress. Adrenaline tells your body it is in danger and as a result, your body releases glucose (sugar) from your liver and muscles into your blood stream to provide you with energy to run away or fight the danger (the body’s ‘fight or flight’ response).

As many of us lead quite sedentary lifestyles sitting in the office most of the day, the excess blood sugars get stored as fat. It’s the same ‘high then low’ energy pattern as eating sugar. This process also leaves us craving carbohydrates to replenish the stores we lost from our liver/muscles. It is a vicious cycle and one that increases the more caffeine you have.

Key takeaway: keep caffeine to a minimum or avoid altogether.


If you like what you have read in this blog post, sign up to the Challenge Me starter program today! The Challenge Me nutrition eBook provides even more evidence based research on what you should eat and why. It breaks many food myths and teaches you how to eat tailored to your individual goals. The lifestyle elements of the program will also teach you how to have a healthier and happier mind and body. If you’re not ready to join the program, you can also purchase the Challenge Me nutrition eBook from the shop section of our website.


Stay tuned for part 2 of this blog post fo the next 5 tips for balancing energy levels!


Protein supplements – Do you really need them?

Protein – it’s a minefield out there! Whey, pea, hemp or organic? Water or milk? Pre training, post training or at night? No wonder you’re confused! Here at Challenge Me, our clients follow a few simple rules to ensure they are getting the right amount of protein in their diets.

But first, what exactly is protein and what does it do?

Proteins are essential dietary nutrients that have structural and functional roles in the body. Proteins are generally comprised of a sequence of 20 amino acids, eight of which are essential and must come from the diet.  Proteins are often referred to as ‘the building blocks of life’ because they are:

  • Found in the nucleus of every cell in your body
  • The enzymes which drive processes within your body such as the breakdown of food
  • The hormones which regulate your body functions
  • The antibodies that protect your body against viruses
  • The key components of muscle fibres (myoglobin and elastin)

Consuming protein assists to maintain lean muscle mass and it is essential that we include it in every meal. When losing weight, it is body fat that you want to lose in order to maintain a strong and healthy body, not muscle.

Protein Powder is a powdered form of protein typically made from whey and casein (the two proteins found in milk) or plant-based sources like soy, rice, pea, and hemp, to name a few.

Rule number 1: Nothing beats real food as your protein source

Nothing can replace real food sources of protein such as meat, fish, chicken, eggs or the vegetable options of legumes, beans and quinoa.

Remember you can only digest 20-30grams of protein with each meal so unless you are unable to eat real food or are on the go, don’t rely on powders as your protein source.

Also note, that if you are making a protein smoothie, add an egg instead of protein powder. It’s a lot more nutritious and tastes a whole lot better!

Rule number 2: If you are going to supplement with protein powder, look for raw and organic products

If you read the list of ingredients on the back of most protein powders, you will notice an abundance or ingredients you cannot recognise or pronounce. That’s why we recommend raw, organic, dairy free powders containing no artificial ingredients. This means that you should be able to recognise all ingredients listed on the pack!

The protein powders I currently use include:

  • Great Lakes Collagen Hydrolysate
  • Amazonia Raw Protein Range

Should I have protein supplements before or after resistance training?

There are many schools of thought on this and depending on who you speak to, you will probably be told different things! However there is no clear clinical research proving either option to be the best for strength and muscle gains. As such, we suggest you focus on hitting your macro targets aligned to your goals (as outlined in the Challenge Me Nutrition eBook).

Key takeaways

Eat real food as your key source of protein and supplement wisely with natural protein powders when required.

Challenge Me’s top 5 tips for staying healthy during the holidays

It’s that time of year again – the holidays are here! If your office is anything like mine, there are treats everywhere and events most days. Add that to the Christmas parties, catch ups with friends, new year’s parties, pool parties, barbecues…what is a super fun time of the year can also become a very unhealthy time where all of the hard work you have put in throughout the year can be undone in a few short weeks.

This doesn’t have to be the case. The top five tips we give our clients for making it through the holiday period without compromising their goals include

1. Maintain a regular exercise routine

Try to stick to at least three training sessions per week and make them worthwhile. If you normally do three tough sessions and two lighter sessions per week, stick with the three tough sessions so that you can maintain your strength and fitness. These tough sessions should be high in intensity and therefore shorter and easier to fit into your busy schedule. Not only will this approach help you to burn off those extra calories you are likely to be consuming, but training will help you to:

  • Feel healthy and fresh
  • Sleep well
  • Rethink those additional drinks in the evening if you have a morning training session to get to

Try and find a training partner or make sure your regular training partner comes along to help keep you accountable

2. Don’t go out hungry

Going to parties hungry (especially cocktail and canape style functions) is the worst mistake you can make during the festive season. When you are hungry, you are more likely to over indulge in the highly calorific canapes on offer and you won’t feel great for it the next day. Have a high protein snack before heading to these functions which will not only minimise your canape intake, but your alcohol intake too. Choose canapes that are high in protein and vegetables, not refined carbohydrates. This will help you to control your intake and avoid that awful heavy and bloated feeling

3. Choose the events at which you are going to drink alcohol

Most of us like to have a drink every now and then. During the holiday season, this can get a little out of control. If you really want to stay healthy and avoid weight gain, you should make a plan of how many times during the week you are going to drink and how many drinks you are going to have. Remember, moderation is key to maintaining a happy and healthy lifestyle and it is up to you how you go about this. Be realistic with your plan and show willpower to achieve it. If your goal is weight control, it can be useful to understand the calories in your drinks. Please see the tables below to assist in your drink choices.

Alcohol Liquid calories
Wine (150ml) 130
Champagne (150ml) 90
Beer (350ml) 150
Spirit (vodka, rum, whiskey – 30ml)) 70
Baileys (30ml) 110
Frangelico 70
Cocktail – ranges depending on type and ingredients

  • Espresso martini
  • Mojito
  • Caprioska

  • 285
  • 353
  • 200


Mixer (250ml) Liquid calories
Tonic water 100
Dry ginger ale 75
Coca cola 105
Diet coca cola nil
Orange Juice 95
Lemonade 105
Lemon Lime & Bitters 108
Red Bull 120
Soda water nil


But remember, it’s not just the calories that are going to impact your goals. It’s also the effect of alcohol on your detoxifying organs and the subsequent impact on fat metabolism.

4. Maintain your water intake

It’s easy to drink less water during the holiday season as there are so many other drinks to choose from when out and about. You can also become dehydrated from increased alcohol consumption and the warmer temperatures of the Southern Hemisphere at this time of year.

Water is essential for:

Keeping your skin healthy and radiant

  • Assisting your kidneys to detoxify
  • Maintaining normal bowel function
  • Maintaining the balance of bodily fluids and function
  • Controlling calories by quenching your thirst with a calorie free fluid

So maintaining your water intake of 2-3L per to stay healthy, happy and hydrated

5. Make sensible food choices

Holidays are the time of celebration and indulgence. At Challenge Me, we are all about balance. So if you are tempted by that piece of cake, then have it. But don’t try every cake on the dessert table. When you are out, try and stick to healthy choices of lean proteins, salads and vegetables. This will help you to avoid feeling heavy, bloated and lethargic after eating and allow you to fit into your clothes all holiday long!

For more tips and tricks that we give our clients to help set themselves up for success, sign up to our mailing list at You will not only receive our free 7 day meal plan, but you will be the first to know when we launch in January 2016.

High intensity interval training (HIIT) vs steady state cardio – What’s best?!


High intensity interval training has been growing in popularity in recent years. HIIT sessions involve rounds of intense work and rest and generally last from 20 – 40 minutes. Steady state cardio on the other hand is sustained effort between 45-60 minutes. HIIT’s popularity has grown mainly due to the great results achieved in shorter periods of time. So does steady state cardio or HIIT gives better results? And which type pf exercise is better for you?

Know your goal

First of all you must know what your exercise goal is.  Once you know your goal, you can make a more informed decision as to which type of exercise to choose. Do you want to lose weight? Get fit? Increase your muscle tone and strength? Or a combination of all of these results?

Steady state cardio

Steady state cardio is commonly used in novice trainers and endurance athletes. It has you working at low intensity (less than 85% of your max). The 3 main benefits are benefits include:

  1. Build a good aerobic base
  2. Build endurance
  3. Introduction back into exercise after an injury

Therefore, if your goal is to run a half marathon, build your endurance or return from an injury, then steady state cardio is good for you. Common methods include jogging, swimming, rowing and cycling.


HIIT on the other will have you working hard! Between 90-100% of your maximal effort. The major benefits of this style of training are:

  1. Keeps your heart rate high, maximising the time spent in the fat burning zone, which leads to a greater fat burning effect
  2. After burn – the fat burning effect continues after you have completed your session (for up to 24 hours)
  3. Increased strength
  4. Faster improvement in your fitness

HIIT is perfect for people who have limited time to train and have limited access to equipment as it only requires a minimum of 20 minutes for an effective session. A true 20 minute HIIT session (where you do go all out!) can burn as many calories as an hour on the treadmill.

It is important to understand that if you have not trained for a while, you should gradually build into full HIIT sessions. The high intensity of HIIT does mean there is a greater risk of injury through poor technique as a result of fatigue. However by using the correct technique and building up slowly (ie start with shorter sessions) you can avoid injury and achieve great results.


HIIT is an extremely effective way to help reach your health and fitness goals in reduced time making it attractive to those leading busy lifestyle.  However, more than 4 sessions a week can place heavy stress on your nervous system, muscles and joints and can be detrimental to your health. We generally advise our clients to aim for 2-3 HIIT sessions a week combined with strength training, depending on their goals. Slow steady cardio can also assist with weight loss but has limited strengthening and toning benefits. Whichever you choose make sure it is the one that will help you reach your goals.

Our Top 5 Fat Loss Tips

Let’s face it, fat loss can be difficult. Especially that ‘last 5 kilograms’ most of us are always trying to lose. Forget the fad diets, magic pills, wraps and special saunas. Follow our proven tips successfully used by our clients to achieve their fat loss goals!

  1. Eliminate processed foods

Processed foods are full of chemicals that irritate your digestive system and create inflammation. They make it harder for your digestive system and liver to work optimally thus inhibiting weight loss. Avoid processed foods as much as possible to maximise your results.

  1. Exercise regularly with weights

Here at Challenge Me, we are obviously big fans of regular exercise. Exercise has too many benefits to list but some of our favourites include:

  • Reduces stress
  • Gives you more energy
  • Regulates your sleeping
  • Increases levels of serotonin (the happy hormone)
  • Increases your metabolism
  • Increases your daily calorie requirements
  • Gives you a better looking body
  • Gives you stronger bones
  • Assists in weight management
  • Lowers blood pressure

Whether you are male or female, weight training is one of the best forms of exercise to give you a shapely body while also burning fat. Weight training builds lean muscle mass and the more lean muscle mass you have, the faster your metabolism is and the more calories you require to maintain a certain weight.

Therefore, technically, the more muscle you have, the better you look and the more you can eat!

  1. Drink water +++

Water makes up almost 70% of your body and helps the liver and kidneys (our main detoxifying organs) to flush the toxins out of your body. When you don’t drink enough water, your kidneys, cannot function properly. As a result, your liver has to pick up the slack. If your liver has to work harder to remove toxins, fat metabolism is compromised. Therefore, the more you can assist your detoxifying organs, the better job they can do.

Other key benefits of water consumption include:

  • Move nutrients throughout the body
  • Regulate body temperature
  • Lubricate joints
  • Promote healthy skin
  • Reduce water retention

How much water should I drink?

The standard answer in most literature is eight glasses or two litres. Here at Challenge Me, two litres is the absolute minimum amount of water our members should drink. We aim for three litres per day. This may increase depending on the amount of exercise you do.

Please note however, that you can actually ‘overdose’ on water, causing a condition called hypernatremia. This is where excess water in your system has drawn out too much sodium from your cells which can cause nausea, headaches, confusion, weakness and even seizures. This is rare and requires excessive water consumption but is something to be aware of.

  1. Get lots of sleep

Your body needs time to recover. Eight hours sleep per night is ideal. Sleeping is the key time for our bodies to repair, rest and detoxify. The key benefits of sleep include:

  • Weight control
  • Improved concentration and decision making
  • Enhanced energy
  • Optimal body function
  • Reduced illness
  • Reduced inflammation

A few techniques we use to help us sleep better include:

  • Going to bed at the same time each night
  • Follow a circadian rhythm where you alter your behaviour in response to light and dark (ie. wake up with the sun, dim the lights after sunset)
  • Avoiding TV/Computer/phone 1-2 hours before bed to reduce stimulation
  • Switch your phone to airplane mode overnight to avoid disruptions
  1. Reduce alcohol intake

Not only is alcohol full of sugar and wasted calories, it is inflammatory to the digestive system and inhibits the digestion of food and subsequent absorption of nutrients. Liver cells prefer to use fatty acids as fuel however when alcohol is present, the liver is forced to metabolise the alcohol first, leaving fatty acids to accumulate in the body. Alcohol metabolism permanently alters liver cell structure, which impairs the liver’s ability to metabolise fats.  This is why heavy drinkers develop fatty livers. You want your body working optimally to burn fat and alcohol does not assist with this. As such, keep alcoholic beverages to a minimum where fat loss is your goal.

If you have any questions about this post, feel free to contact us at [email protected]