#SleepTips #HealthySleep #SleepBetter
3 Foods to Eat Before Bed for Deeper & More Restful Sleep (& which to avoid!)
About this episode:
In this episode, discover the secrets to a restful night's sleep with insights into the best foods to eat and avoid before bedtime.
Learn about the sleep-promoting properties of 3 foods to eat before bedtime backed by research.
Find out why melatonin supplements may not be the right choice for you and what to do instead.
Explore alternative options to common sleep-disrupting foods and gain practical tips for optimizing your nighttime routine for improved sleep quality and overall health. Join us as we unlock the keys to a rejuvenating night's rest.
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Recommended items:
Performance Lab Sleep Supplement: https://www.performancelab.com/produc.. .
For easier cooking (don’t use teflon, please!):
Cast Iron skillet: https://amzn.to/3Um7f8d
Food processor: https://amzn.to/3UKFGWu
Blender: https://amzn.to/3Tb7tOp
Vitamix Blender: https://amzn.to/4bQYaKR
Celtic Sea Salt: https://amzn.to/4bLthrp
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Get the full recipe book here: https://leks.pro/Recipe-Book/
===============================
This video is NOT sponsored. Some product links are affiliate links which means if you buy something we'll receive a small commission.
===============================
Connect with me:
SUBSCRIBE: https://www.youtube.com/@leksvucko
LINKEDIN: https://www.linkedin.com/in/leksvucko/
TIKTOK: https://www.tiktok.com/@leksvucko
INSTAGRAM: https://www.instagram.com/leksvucko
===============================
Here are ways to work with me :
go to https://leks.pro and choose an option (membership, 1:1 call, course)
Go to “contact us” and submit an inquiry
connect with me on social media and send me a DM!
===============================
My mission here at "Feeling @ a 10" and "The Vucko Method" is to help individuals live healthier lives by debunking food industry myths, promoting positive body image, and empowering them to prioritize their overall health. We believe that everyone deserves to have the information to be healthy. Health is not a privilege, health is a right.
Through nutrition, optimal health and fitness information, I aim to help people find a way to optimize their health no matter where they live or what their lives or schedules are like.
===============================
Disclaimer:
The opinions expressed in this video are solely those of the creator and do not necessarily reflect the views or opinions of any company or organization mentioned. The content provided is for informational purposes only and should not be construed as professional advice. The creator of this video is not a medical professional and the information provided should not be considered medical advice. Viewers are encouraged to consult with a qualified medical professional or healthcare provider for guidance and advice tailored to their individual health needs and circumstances. The creator makes no representations or warranties regarding the accuracy, completeness, or reliability of any information provided. Viewers use this information at their own risk.
===============================
#SleepTips #HealthySleep #SleepBetter #BedtimeRoutine #NighttimeNutrition #SleepHacks #WellnessJourney #HealthyEating #NutrientDense #Superfoods #HealthyLiving #HealthJourney #VibrantHealth #HealthyChoices #Wellness #NutritionTips #HealthyLifestyle #EatWell #FeelGoodFood #HealthAndWellness #NutritionEducation #SuperfoodBenefits #NutritionFacts #HealthyHabits #FoodForHealth #HealthGoals #HolisticHealth #NutritionForLife #WellnessJourney #NourishYourBody #HealthyFoodChoices #HealthyEatingHabits

Intermittent fasting for women - beginners guide *** If you want to fast, but need guidance, check out: https://leks.pro/Membership/
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Recommended products:
MY RECIPE BOOK: https://leks.pro/Recipe-Book/
MULTIVITAMIN FOR WOMEN: https://www.performancelab.com/produc...
MCT OIL: https://www.performancelab.com/produc...
ENERGY SUPPLEMENTS: https://www.performancelab.com/produc...
===============================
This video is NOT sponsored. Some product links are affiliate links which means if you buy something we'll receive a small commission.
===============================
Connect with me:
SUBSCRIBE: https://www.youtube.com/@leksvucko
LINKEDIN: https://www.linkedin.com/in/leksvucko/
TIKTOK: https://www.tiktok.com/@leksvucko
INSTAGRAM: https://www.instagram.com/leksvucko
===============================
#intermittentfasting #nutrition #fasting #fastingforwomen #fastingforweightloss
About this video:
Beginners guide to intermittent fasting (IF), tailored for women. While fasting has gained popularity, the discussion often overlooks how it impacts women differently due to hormonal variations. In this video, we'll talk about the differences of fasting particularly for women's health.
Learn about the benefits of fasting, address safety concerns, myths and practical tips for successful implementation.
Insulin plays a crucial role in fasting, affecting hunger levels and overall health. Learn how to stabilize blood sugar levels to optimize health outcomes.
We also explore various fasting schedules, empowering women to choose the best approach for their lifestyle. From the 16:8 method to alternate day fasting, I’ll help you have enough information to choose which is right for you.
Nourishment during fasting and breaking the fast is essential.
It’s all about finding a balanced approach to fasting, listening to your body and prioritizing overall well-being. By empowering women with knowledge and actionable insights, we aim to demystify intermittent fasting and support them in harnessing its potential for improved health and vitality. Learn if the journey towards holistic wellness through intermittent fasting is right for you.
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Timecodes:
00:00 Fasting intro
00:35 What is intermittent fasting & how does it work
02:46 Is intermittent fasting safe for women?
03:17 Why fast?
04:10 Fat-burning zone explained
04:45 Some of the benefits of fasting
05:05 Autophagy explained (cell cleansing)
05:42 Insulin spikes
07:37 Different intermittent fasting protocols listed
08:25 Which is the "right" protocol for you? (or for women)
09:35 Things to consider before you start fasting
11:01 DOs and DON'Ts of fasting
===============================
Here are ways to work with me:
go to https://leks.pro and under "contact us" tab submit your inquiry
or
connect with me on social media and send me a DM!
===============================
My mission here at "Feeling @ a 10" and "The Vucko Method" is to help individuals live healthier lives by debunking food industry myths, promoting positive body image, and empowering them to prioritize their overall health. Through fitness, I aim to help people find a way to optimize their health no matter where they live or what their schedules are like.
===============================
Disclaimer:
The opinions expressed in this video are solely those of the creator and do not necessarily reflect the views or opinions of any company or organization mentioned. The content provided is for informational purposes only and should not be construed as professional advice. The creator of this video is not a medical professional and the information provided should not be considered medical advice. Viewers are encouraged to consult with a qualified medical professional or healthcare provider for guidance and advice tailored to their individual health needs and circumstances. The creator makes no representations or warranties regarding the accuracy, completeness, or reliability of any information provided. Viewers use this information at their own risk.
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Are you tired of migraines, tension headaches, cluster headaches affecting your quality of life? This is all you need to know and apply.
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Products mentioned in this video:
Sleep supplement: https://leks.pro/recommended
Magnesium l-threonate: https://amzn.to/3IVF4WP
Glasses to block light: https://amzn.to/3TzP6BO
Omega 3 supplement: https://www.performancelab.com/produc...
Vitamin D supplement: https://www.performancelab.com/produc...
Nutritional yeast): https://amzn.to/4aAymS1
Fascia blaster: https://amzn.to/3vlUz7t
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About this video:
Time stamps:
00:00 who is the video for
00:57 Sleep
03:34 Nutrition
04:00 Eliminate seed oils (and why)
06:15 Elimination Diet
09:18 Hydration
10:22 Stress
14:39 Exercise, movement (stretching)
15:40 Stretching demo
19:30 Fascia blaster demo
21:11 Environment
22:27 Lifestyle
24:44 Key points
Sleep quality:
Going to bed at the same time, waking up naturally
No LED lights after 4pm
Blue-light filter for the phone
Auto-adjustment light setting
Eye shield setting
Take a quality sleep supplement: https://leks.pro/recommended
Take magnesium l-threonate: https://amzn.to/3IVF4WP
Limit screen time (app blocking app & log out)
Think about getting glasses to block light: https://amzn.to/3TzP6BO
Eat more kiwifruit, tart cherries, pistachios (for better sleep)
Nutrition:
Increase omega 3 EPA (salmon, supplement, chia seeds) and decrease omega 6
Quality omega 3 supplement: https://www.performancelab.com/produc...
NO Seed or vegetable oils!! Ise olive or avocado oils or coconut oil.
Restaurants cook on one of these oils. Many “healthy” shacks still have seed oils. Look at all the ingredients.
Eliminate gluten
Dairy
Soy
Corn
No processed sugar!!!!
Start the day with a balanced meal (not carbs only)
Add a magnesium supplement: https://amzn.to/3vBx3TO
Add a vitamin D supplement* (not at the same time as magnesium): https://www.performancelab.com/produc...
Add riboflavin ( which is one of the B vitamins - best to take B-complex or nutritional yeast): https://amzn.to/4aAymS1
Pay attention to insulin levels in other words, Mediterranean diet would be the best
Eat ginger daily (or take a supplement*) - my favorite drink with ginger in the am
Turmeric* (supplement or daily spice w/ pepper)
Migraine Tea: https://amzn.to/4ctnmYi
Hydration
Drink water 1st thing am with a pinch of Celtic salt*
Drink water throughout the day (ideally some with salt)
Eat fresh veggies and fruits to stay hydrated (not on empty stomach)
Stress:
Meditation
Mindfulness
Breath work
Learning to feel safe in your body, to calm the CNS
Exercise & movement:
Moderate 3-4x a week, avoid exercises that put pressure on your head, such as BOSU ball crunches or heavy leg curls
Stretching, especially neck, chest, shoulders and traps - daily
Fascia blaster* on traps and neck
Environment:
Never use anything either fragrance
Laundry detergent, soap, shampoo, conditioner - are the first things to start changing
Cleaning supplies: switch to baking soda and white vinegar only
No perfumes or air refreshers (Essential oils are ok IN moderation)
Lifestyle:
Reduce alcohol to minimum
No smoking
Ideally not going out in the Sun without fantastic sunglasses between 9-4. sunrise and sunset are ok
Get migraine glasses*: https://amzn.to/3TzP6BO
Migraine eye massager: https://amzn.to/3VAF3z4
If on meds (not for migraine), check if they have migraines as a side effect and track when you have them
Ideally don't live somewhere with a drastic Weather change
Balancing Hormones (Watch my video on how to)
KEY POINT:
CONSISTENCY!!!!! then, give it time. It takes your body time to adjust.
Best to keep a journal to find patterns.
===============================
My mission here at "Feeling @ a 10" and "The Vucko Method" is to help individuals live healthier lives by debunking food industry myths, promoting positive body image, and empowering them to prioritize their overall health.
===============================
Disclaimer:
The opinions expressed in this video are solely those of the creator and do not necessarily reflect the views or opinions of any company or organization mentioned. The content provided is for informational purposes only and should not be construed as professional advice. The creator of this video is not a medical professional and the information provided should not be considered medical advice. Viewers are encouraged to consult with a qualified medical professional or healthcare provider for guidance and advice tailored to their individual health needs and circumstances. The creator makes no representations or warranties regarding the accuracy, completeness, or reliability of any information provided. Viewers use this information at their own risk.
===============================

Should women workout in a fasted state or not? *** Get my recipe book: https://leks.pro/Recipe-Book/
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#intermittentfasting #holistichealth #womenshealth #optimalhealth #hormonalbalance #fastingforwomen #healthylifestyle #healthtips #holistichealthtips #weightloss #weightlosstips
About this video:
Should you train in a fasted state or not? We'll explore the facts, studies, and considerations to help you make an informed decision.
First off, we'll talk about the stress that both exercise and fasting put on the body. Too much stress isn't good for anyone, leading to potential issues with your thyroid and adrenals over time. While shorter fasts might be okay for workouts, longer fasts are a big no-no.
Studies have shown that there's not a significant difference between exercising fasted or not, but it ultimately comes down to personal preference. For me, I personally don't recommend it for women due to factors like fat adaptation, sleep quality, hormonal changes, and body fat levels.
Speaking of fat adaptation, we'll discuss whether your body is primed to burn fat for energy and how that plays into your exercise routine. Plus, we can't forget about the importance of sleep and how it affects your overall health.
Your body fat level also matters, especially for us ladies. I'll share some insights from my bodybuilding days and why it's crucial to maintain a healthy body fat percentage.
We'll touch on biohacking and age-reversing techniques, as well as considerations for your schedule and goals. And don't forget about what you eat after your workout – it can make a big difference in how you feel and perform.
Ultimately, we'll answer whether it's the right thing for you or not to train in a fasted state or fed. Remember, as a female, fasting and workouts might look different for you than they do for men.
Timecodes:
00:00 Intro to training in a fasted state or not
01:04 Facts & studies about fasted workouts
02:07 Study done on fasted and non-fasted workouts
02:47 Should you train fasted or not?
04:24 Sleep quality - MUST know!
05:34 Strength changes through the month
06:25 What is your body fat percentage right now and why it matters
07:30 Biohacking aka age-reversing fasted workout
08:19 Considering your own schedule
10:27 Muscle wasting - is it real and how to prevent it
11:56 Bottom line and what to do next
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All recommended products:
BEST WORKOUT SPORTS BRA: https://amzn.to/42pSvqT
BCAAs: https://amzn.to/4b8d2Dq
MY RECIPE BOOK: https://leks.pro/Recipe-Book/
MEMBERSHIP: https://leks.pro/Membership/
BOOK 1:1 CALL: https://calendly.com/thevuckomethod/1.. .
MCT OIL: https://www.performancelab.com/produc...
SLEEP: https://www.performancelab.com/produc...
===============================
This video is NOT sponsored. Some product links are affiliate links which means if you buy something we'll receive a small commission.
===============================
Connect with me:
SUBSCRIBE:
/ @leksvucko
LINKEDIN:
/ leksvucko
TIKTOK:
/ leksvucko
INSTAGRAM:
/ leksvucko
===============================
GET IN TOUCH WITH ME:
Go to https://leks.pro and under "contact us" tab submit your inquiry
===============================
My mission here at "Feeling @ a 10" and "The Vucko Method" is to help individuals live healthier lives by debunking food industry myths, promoting positive body image, and empowering them to prioritize their overall health. Through fitness, I aim to help people find a way to optimize their health no matter where they live or what their schedules are like.
===============================
Disclaimer:
The opinions expressed in this video are solely those of the creator and do not necessarily reflect the views or opinions of any company or organization mentioned. The content provided is for informational purposes only and should not be construed as professional advice. The creator of this video is not a medical professional and the information provided should not be considered medical advice. Viewers are encouraged to consult with a qualified medical professional or healthcare provider for guidance and advice tailored to their individual health needs and circumstances. The creator makes no representations or warranties regarding the accuracy, completeness, or reliability of any information provided. Viewers use this information at their own risk.

9 most common mistakes that women make when fasting
(or what NOT to do when.... Fasting (for women) *** Book your 1:1 call with me: https://calendly.com/thevuckomethod/1...
#intermittentfasting #fasting #fastingforwomen
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Intermittent fasting can be a game-changer for your health, but only if you do it right. As a women, you have to fast differently than men.
If you fast like a man, you can end up with thyroid issues, lose hair, sleep, and it can fully mess up your cycle.
This is why, in this video, I'm sharing the most common mistakes women make when fasting and how to avoid them so that you can get all the benefits of intermittent fasting, rather than ruin your body, your hormones and destroy your relationship with food.
From jumping into fasting without research to neglecting nutrient-rich foods, these missteps can lead to thyroid issues, weight gain, and more.
I'll guide you through each mistake and offer practical solutions to ensure you get the most out of your fasting journey.
Don't miss out—hit that subscribe button and join me as we navigate the dos and don'ts of fasting together!
00:00 Fasting can be done right or wrong
01:01 No research, reading and planning
01:53 Being too strict with the regimen/protocol
03:12 Having carbs as the 1st post-fast meal
04:27 Not changing due to cycle (same for 30 days)
05:22 Not seeking medical advice when having another medical issue
06:40 Using fasting as a “shortcut” or a “diet”
08:40 Over-exercising
09:51 Ignoring sleep quality
10:55 Skipping or ignoring electrolytes
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All products mentioned in this video:
FAST LIKE A GIRL BOOK (by Dr. Mindy Palz): https://amzn.to/3TRFNxm
A COMPLETE GUIDE TO FASTING BOOK (by Dr. Jason Fung): https://amzn.to/3vHG7XC
MY RECIPE BOOK: https://leks.pro/Recipe-Book/
MULTIVITAMIN FOR WOMEN: https://www.performancelab.com/produc...
PRE-WORKOUT I USE (with caffeine): https://www.performancelab.com/produc...
ENERGY VITAMIN I USE: https://www.performancelab.com/produc...
===============================
This video is NOT sponsored. Some product links are affiliate links which means if you buy something we'll receive a small commission.
===============================
Connect with me:
SUBSCRIBE:
/ @leksvucko
LINKEDIN:
/ leksvucko
TIKTOK:
/ leksvucko
INSTAGRAM:
/ leksvucko
===============================
#intermittentfasting #fasting #intermittentfast #fastingforwomen #fastingforwomen #hormonalbalance #fastingasawoman
What to get in touch with me? Here’s how:
go to https://leks.pro and under "contact us" tab submit your inquiry
connect with me on social media and send me a DM!
Book your 1:1 call with me: https://calendly.com/thevuckomethod/1...
===============================
My mission here at "Feeling @ a 10" and "The Vucko Method" is to help individuals live healthier lives by debunking food industry myths, promoting positive body image, and empowering them to prioritize their overall health. Through fitness, I aim to help people find a way to optimize their health no matter where they live or what their schedules are like.
===============================
Disclaimer:
The opinions expressed in this video are solely those of the creator and do not necessarily reflect the views or opinions of any company or organization mentioned. The content provided is for informational purposes only and should not be construed as professional advice. The creator of this video is not a medical professional and the information provided should not be considered medical advice. Viewers are encouraged to consult with a qualified medical professional or healthcare provider for guidance and advice tailored to their individual health needs and circumstances. The creator makes no representations or warranties regarding the accuracy, completeness, or reliability of any information provided. Viewers use this information at their own risk.

#weightloss #intermittentfasting #womenshealth
Autophagy fasting - what is it and what are the benefits of autophagy for women *** for more info on my membership, please go to https://www.leks.pro/Membership
About this video:
You’ve definitely heard of intermittent fasting and even autophagy but you may be wondering what’s so fascinating about autophagy, can it really repair the body and it's cells, and is it possible to completely revolutionize your health through IF, maybe even lose weight and maybe even reverse diseases such as type 2 diabetes, heart disease, tumors, and even cancer.
Let’s discuss what autophagy fasting is and why it's so crucial. Autophagy is a natural process where cells cleanse and rejuvenate themselves, ensuring they stay healthy and functional.
In this video, we'll explore how intermittent fasting activates autophagy, the health benefits and discuss different fasting protocols to maximize those benefits.
From understanding the role of insulin and mTOR to practical tips on nutrition and sleep, I'll share everything you need to know to kickstart autophagy and unlock its incredible health benefits.
So, if you're ready to take your health to the next level and discover the power of autophagy, hit that subscribe button and join me on this exciting journey.
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#intermittentfasting #holistichealth #womenshealth #optimalhealth #hormonalbalance #fastingforwomen #healthylifestyle #healthtips #holistichealthtips #weightloss #weightlosstips
Timecodes:
00:00 Intro to autophagy fasting
00:57 What is autophagy
02:04 Why does autophagy happen
03:23 Fasting and autophagy
03:45 Science behind autophagy
05:01 Some benefits of autophagy
06:23 How to activate autophagy in the body
07:04 Things to consider (sleep, exercise, sauna, etc.)
===============================
All products in this video:
MY MEMBERSHIP: https://leks.pro/Membership/
BOOK 1:1 FASTING STRATEGY CALL WITH ME: https://calendly.com/thevuckomethod/1...
ENERGY SUPPLEMENT: https://www.performancelab.com/produc...
NOOTROPIC: https://www.performancelab.com/produc...
PREBIOTIC: https://www.performancelab.com/produc...
===============================
This video is NOT sponsored. Some product links are affiliate links which means if you buy something we'll receive a small commission.
===============================
Connect with me:
SUBSCRIBE:
/ @leksvucko
LINKEDIN:
/ leksvucko
TIKTOK:
/ leksvucko
INSTAGRAM:
/ leksvucko
===============================
What to get in touch with me? Here’s how:
Go to https://leks.pro and under "contact us" tab submit your inquiry
===============================
My mission here at "Feeling @ a 10" and "The Vucko Method" is to help individuals live healthier lives by debunking food industry myths, promoting positive body image, and empowering them to prioritize their overall health. Through fitness, I aim to help people find a way to optimize their health no matter where they live or what their schedules are like.
===============================
Disclaimer:
The opinions expressed in this video are solely those of the creator and do not necessarily reflect the views or opinions of any company or organization mentioned. The content provided is for informational purposes only and should not be construed as professional advice. The creator of this video is not a medical professional and the information provided should not be considered medical advice. Viewers are encouraged to consult with a qualified medical professional or healthcare provider for guidance and advice tailored to their individual health needs and circumstances. The creator makes no representations or warranties regarding the accuracy, completeness, or reliability of any information provided. Viewers use this information at their own risk.

What are the side-effects of fasting *** For step by step guide join my membership: https://www.Leks.pro/Membership
Fasting can be a powerful tool for health, but it's essential to be aware of potential side-effects and how to address, eliminate or minimize them.
One common side-effect is irritability, often referred to as the "hangry" effect. To combat this, try gentler fasting methods, focus on healthy fats and protein, and incorporate meditation into your routine. Additionally, consider supplements like nootropics to support mood and cognitive function.
Another issue some may experience is insomnia or difficulty sleeping. Sunlight exposure, establishing a bedtime routine, and meditation can help promote better sleep. Supplements and relaxation techniques may also be beneficial.
Bad breath can be another side-effect, often due to decreased saliva production and increased bacteria in the mouth. Remedies include oral hygiene practices like brushing your tongue and using salt water for gargling.
Headaches, aches, and pains may also occur, often due to the body's adjustment to fasting. Sauna sessions, hydration, and relaxation techniques can provide relief. Additionally, consider supplements like activated charcoal to help detoxify the body.
Other side-effects like skin rashes, digestive issues, fatigue, and feeling cold can also arise. Strategies such as gentle fasting methods, dietary adjustments, and lifestyle changes can help alleviate these symptoms.
Remember, it's essential to listen to your body and consult with a healthcare provider, ideally someone knowledgeable about fasting, to address any concerns.
So, while fasting can offer numerous health benefits, it's crucial to be mindful of potential side-effects and take proactive steps to address them. By understanding how to mitigate these challenges, you can maximize the benefits of fasting and support your overall health and well-being.
Timecodes:
00:00 About fasting and side-effects
02:23 Irritability
05:01 Insomnia / trouble sleeping
06:25 Bad breath
07:54 Headaches
09:08 Aches & pains
11:25 Skin rash
12:32 Diarrhea or constipation
13:46 Fatigue / feeling tired all the time
16:14 Underlying issues & things to consider
===============================
#intermittentfasting #holistichealth #womenshealth #optimalhealth #hormonalbalance #fastingforwomen #healthylifestyle #healthtips #holistichealthtips #weightloss #weightlosstips
===============================
All products mentioned in this video:
MY RECIPE BOOK: https://leks.pro/Recipe-Book/
MEMBERSHIP: https://leks.pro/Membership/
BOOK 1:1 CALL: https://calendly.com/thevuckomethod/1...
MCT OIL: https://www.performancelab.com/produc...
PREBIOTIC: https://www.performancelab.com/produc ...
NOOTROPIC: https://www.performancelab.com/produc...
SLEEP: https://www.performancelab.com/produc...
FASCIABLASTER: https://amzn.to/44i4Kql
===============================
This video is NOT sponsored. Some product links are affiliate links which means if you buy something we'll receive a small commission.
===============================
Connect with me:
SUBSCRIBE:
/ @leksvucko
LINKEDIN:
/ leksvucko
TIKTOK:
/ leksvucko
INSTAGRAM:
/ leksvucko
===============================
NEED TO GET IN TOUCH WITH ME? Here’s how:
Go to https://leks.pro and under "contact us" tab submit your inquiry
===============================
My mission here at "Feeling @ a 10" and "The Vucko Method" is to help individuals live healthier lives by debunking food industry myths, promoting positive body image, and empowering them to prioritize their overall health. Through fitness, I aim to help people find a way to optimize their health no matter where they live or what their schedules are like.
===============================
Disclaimer:
The opinions expressed in this video are solely those of the creator and do not necessarily reflect the views or opinions of any company or organization mentioned. The content provided is for informational purposes only and should not be construed as professional advice. The creator of this video is not a medical professional and the information provided should not be considered medical advice. Viewers are encouraged to consult with a qualified medical professional or healthcare provider for guidance and advice tailored to their individual health needs and circumstances. The creator makes no representations or warranties regarding the accuracy, completeness, or reliability of any information provided. Viewers use this information at their own risk.

#nutrition #superfoods #superfood
13 foods every woman should eat regularly ***** My recipe book: https://leks.pro/Recipe-Book/
(note: this recipe book is not based on the list above, but my compilation of healthy, easy, mostly dairy-free and vegan recipes that include dinners, dips and desserts)
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Supplement recommendations based on this video:
Moringa powder: https://amzn.to/4cI6blS
Chia seeds: https://amzn.to/3xpeYco
Grass-fed beef liver: https://amzn.to/4ahwNZx
Cacao powder: https://amzn.to/3vD7HoG
Seaweed snacks: https://amzn.to/4aCbQIn
===============================
For easier cooking (please do NOT use teflon!!):
Cast Iron skillet: https://amzn.to/3Um7f8d
Food processor: https://amzn.to/3UKFGWu
Blender: https://amzn.to/3Tb7tOp
Vitamix Blender: https://amzn.to/4bQYaKR
Celtic Sea Salt: https://amzn.to/4bLthrp
===============================
This video is NOT sponsored. Some product links are affiliate links which means if you buy something we'll receive a small commission.
===============================
Get the full RECIPE BOOK here: https://leks.pro/Recipe-Book/
===============================
About this video:
Discover 13 healthiest foods every woman should incorporate into her diet for optimal health and nutrition, for hormone regulation and hormone balance, for boost of energy and better mood. From bone broth to wild-caught salmon, these nutrient-rich foods are essential for combating fatigue, supporting thyroid health, and providing essential vitamins and minerals. Learn why each food is beneficial for women's health and get inspired with delicious recipe ideas. No more feeling tired once you get to eat more of these nourishing superfoods!
Timecodes:
00:00 Symptoms
00:50 Bone broth
02:04 Grapefruit
03:06 Salmon (wild-caught)
03:50 Beets
05:03 Moringa
05:59 Berries (including goji berries)
06:44 Cacao
07:52 Avocado
08:52 Chia Seeds
10:00 Eggs
11:04 Liver
12:25 Seaweed (including kelp, spirulina, chlorella)
13:34 Sprouted foods
===============================
Connect with me:
SUBSCRIBE: https://www.youtube.com/@leksvucko
LINKEDIN: https://www.linkedin.com/in/leksvucko/
TIKTOK: https://www.tiktok.com/@leksvucko
INSTAGRAM: https://www.instagram.com/leksvucko
#nutrition #superfoods #superfood #healthyfood
===============================
Here's how to reach out to me:
go to https://leks.pro and under "contact us" tab submit your inquiry
===============================
My mission here at "Feeling @ a 10" and "The Vucko Method" is to help individuals live healthier lives by debunking food industry myths, promoting positive body image, and empowering them to prioritize their overall health. Through fitness, I aim to help people find a way to optimize their health no matter where they live or what their schedules are like.
===============================
Disclaimer:
The opinions expressed in this video are solely those of the creator and do not necessarily reflect the views or opinions of any company or organization mentioned. The content provided is for informational purposes only and should not be construed as professional advice. The creator of this video is not a medical professional and the information provided should not be considered medical advice. Viewers are encouraged to consult with a qualified medical professional or healthcare provider for guidance and advice tailored to their individual health needs and circumstances. The creator makes no representations or warranties regarding the accuracy, completeness, or reliability of any information provided. Viewers use this information at their own risk.

#fitness #healthy #wellness
Why most women fail to reach & maintain their fitness goals & steps on how to avoid this *** To see the full course outline, click here: https://leks.pro/DIY-Course/
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Products & services mentioned in this video:
The 7-day mental diet: https://leks.pro/7-day-mental-diet/
Supplements: https://leks.pro/Recommended/
Course: https://leks.pro/DIY-Course/
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About this video:
If you’re someone who’s been wanting to get in shape, maybe lose weight, implement more healthy habits and routines into your life, but you consistently find yourself starting and stopping and not following through, this is the video for you.
This video coves the top things that are preventing women from getting and staying in shape, from losing weight and keeping it off, because it’s easy to diet, right, but what happens afterwards is really the key.
You've been told to look at your nutrition. You've been told to count calories - which became obsessive. You've been told about your "macros" but you're not even sure what that is or how to reach the recommended protein intake.
I'm here to tell you - you don't need any of that.
This is about mindset shifts and even some physical things that may have been holding you back and how to actually break through. I'll give you practical tips on things you can implement starting today to change things for good and learn to enjoy and love your healthy body.
Timecodes:
00:00 Who is this video for and what we'll cover
00:40 Why most women fail (to perfect it)
01:00 Believing the "motivation lie"
01:51 Improper (unrealistic) expectations and looking at fake images
02:20 No clear starting point (because it’s covered in shame)
03:00 The necessary shift in the identity that needs to happen
04:17 Go big or go home mentality: Starting too big and reverting back
04:47 Guilt & shame and not addressing it
05:13 Gut health imbalance
05:43 Believing the “i don’t feel like it” lie
06:25 For women: if the body has changed; if they have family now; they want to go back to “how it was”
07:30 How to succeed:
07:40 Done is better than perfect
08:03 Goals have to be realistic (doable long-term even though they’ll change long term) Fitness, Nutrition, etc.
09:08 Start with a workout what you enjoy (if it’s possible) and/or what’s the easiest - the least time consuming (Swimming, running, weights, yoga, etc) - this also applies to nutritional changes
10:00 Small consistent action: (SCA!): set tiny habit changes each week, ridiculously small as opposed to one big goal
10:33 Look into your thoughts - what you think about
11:00 7-day mental diet
11:25 Step off of the scale
11:43 Eating more gut-friendly foods (fermented) & taking proper supplements
13:00 DIY course
13:30 The right to “half-ass” it at times
14:08 Don’t to “2 bads” in a row
14:18 Honestly ask yourself (conscious decision) if you need a day off
14:43 Love yourself through the process.
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Connect with me:
SUBSCRIBE: https://www.youtube.com/@leksvucko
LINKEDIN: https://www.linkedin.com/in/leksvucko/
TIKTOK: https://www.tiktok.com/@leksvucko
INSTAGRAM: https://www.instagram.com/leksvucko
#fitness #healthy #wellness #fit #nutrition #nutritiontips #mentality #selfimage
===============================
Here are ways to work with me:
go to https://leks.pro and under "contact us" tab submit your inquiry
OR connect with me on social media and send me a DM!
===============================
My mission here at "Feeling @ a 10" and "The Vucko Method" is to help individuals live healthier lives by debunking food industry myths, promoting positive body image, and empowering them to prioritize their overall health. Through fitness, I aim to help people find a way to optimize their health no matter where they live or what their schedules are like.
===============================
This video is NOT sponsored. Some product links are affiliate links which means if you buy something we'll receive a small commission.
===============================
Disclaimer:
The opinions expressed in this video are solely those of the creator and do not necessarily reflect the views or opinions of any company or organization mentioned. The content provided is for informational purposes only and should not be construed as professional advice. The creator of this video is not a medical professional and the information provided should not be considered medical advice. Viewers are encouraged to consult with a qualified medical professional or healthcare provider for guidance and advice tailored to their individual health needs and circumstances. The creator makes no representations or warranties regarding the accuracy, completeness, or reliability of any information provided. Viewers use this information at their own risk.
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#SleepBetter #BetterSleep #BedtimeRoutine
Optimizing Sleep: 9 Simple Steps for Better Sleep You Can Implement Today *** here is the recommended sleep supplement: https://www.performancelab.com/produc...
Mouth tape: https://amzn.to/4bGo1Fi
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This video is NOT sponsored. Some product links are affiliate links which means if you buy something we'll receive a small commission.
===============================
About this episode:
In this episode, we explore practical strategies to optimize your sleep for better recovery and overall health.
From harnessing natural light exposure and minimizing screen time to establishing soothing bedtime rituals and creating a comfortable sleep environment, we uncover simple yet effective ways to enhance the quality of your sleep.
Additionally, we discuss alternative supplements and foods that can support healthy sleep patterns, offering actionable tips to help you wake up feeling refreshed and rejuvenated.
===============================
Connect with me:
SUBSCRIBE:
/ @leksvucko
LINKEDIN:
/ leksvucko
TIKTOK:
/ leksvucko
INSTAGRAM:
/ leksvucko
===============================
Here are ways to work with me:
go to https://leks.pro and under "contact us" tab submit your inquiry
Or connect with me on social media and send me a DM!
===============================
My mission here at "Feeling @ a 10" and "The Vucko Method" is to help individuals live healthier lives by debunking food industry myths, promoting positive body image, and empowering them to prioritize their overall health. Through fitness, I aim to help people find a way to optimize their health no matter where they live or what their schedules are like.
===============================
Disclaimer:
The opinions expressed in this video are solely those of the creator and do not necessarily reflect the views or opinions of any company or organization mentioned. The content provided is for informational purposes only and should not be construed as professional advice. The creator of this video is not a medical professional and the information provided should not be considered medical advice. Viewers are encouraged to consult with a qualified medical professional or healthcare provider for guidance and advice tailored to their individual health needs and circumstances. The creator makes no representations or warranties regarding the accuracy, completeness, or reliability of any information provided. Viewers use this information at their own risk.
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#SleepOptimization #HealthyHabits #BetterSleep #SleepTips #BedtimeRoutine #WellnessWednesday #SleepHealth #SleepScience #QualitySleep #RestorativeSleep #Healthyliving #SleepStrategies #SleepWell #GoodNight #BedtimeHabits #SleepBetter #SleepGoals #NaturalSleep #HealthySleepHabits #Sleeptime #SleepQuality #WellnessTips #HolisticHealth #HealthyLifestyle
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#ChiaSeeds #NutsAndSeeds #Spirulina
5 foods you should always have in your kitchen *** here’s a list of items we use (mentioned in this video):
Chia seeds: https://amzn.to/3uoxUqC
Spirulina: https://amzn.to/3OFGYy2
Silicone molds for popsicles: https://amzn.to/42K6s3i
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This video is NOT sponsored. Some product links are affiliate links which means if you buy something we'll receive a small commission.
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About this episode:
What are the top five ultra-healthy foods that can transform your kitchen into a powerhouse of nutrition?
Here’s just a few of them we choose to talk about this time around: Chia seeds, nuts and seeds, spirulina, healthy spices, and berries offer a myriad of benefits, from providing essential nutrients to supporting overall health and well-being.
Learn how integrating these superfoods into your diet can enhance your vitality, boost your immunity, and fuel your body with the nutrients it needs to thrive.
Discover simple yet effective ways to incorporate these nutritious foods into your daily meals and take your health journey to the next level.
===============================
Connect with me:
SUBSCRIBE:
/ @leksvucko
LINKEDIN:
/ leksvucko
TIKTOK:
/ leksvucko
INSTAGRAM:
/ leksvucko
===============================
Here are ways to work with me:
go to https://leks.pro and under "contact us" tab submit your inquiry
Or connect with me on social media and send me a DM!
===============================
My mission here at "Feeling @ a 10" and "The Vucko Method" is to help individuals live healthier lives by debunking food industry myths, promoting positive body image, and empowering them to prioritize their overall health. Through fitness, I aim to help people find a way to optimize their health no matter where they live or what their schedules are like.
===============================
Disclaimer:
The opinions expressed in this video are solely those of the creator and do not necessarily reflect the views or opinions of any company or organization mentioned. The content provided is for informational purposes only and should not be construed as professional advice. The creator of this video is not a medical professional and the information provided should not be considered medical advice. Viewers are encouraged to consult with a qualified medical professional or healthcare provider for guidance and advice tailored to their individual health needs and circumstances. The creator makes no representations or warranties regarding the accuracy, completeness, or reliability of any information provided. Viewers use this information at their own risk.
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#ChiaSeeds #NutsAndSeeds #Spirulina #HealthySpices #Berries #Superfoods #Nutrition #Health #Wellness #HealthyEating #HealthyLiving #Antioxidants #Vitamins #Minerals #HeartHealth #BrainHealth #WeightLoss #fitnesstips #healthylifestyle #nutritiontruths #scientificfacts #healthandwellness #fitnessgoals

#HormoneBalance #WellnessTips #NaturalRemedies
Join us for a deep dive into hormone balance in our latest episode, where we provide powerful tips that you can easily implement into your life to regulate your hormones.
Learn about the foods rich in lignans that can regulate your hormonal levels and discover surprising strategies beyond exercise to keep your hormones in check.
From mood swings to weight fluctuations, we've got you covered. Tune in for practical advice and actionable tips to reclaim your hormonal balance!
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If you want high-quality, effective and pure supplements, here's the ones I use and recommend:
https://leks.pro/Recommended/
===============================
Connect with me:
SUBSCRIBE:
/ @leksvucko
WEBSITE: https://leks.pro
LINKEDIN:
/ leksvucko
TIKTOK:
/ leksvucko
INSTAGRAM:
/ leksvucko
===============================
Here are ways to work with me:
go to https://leks.pro and under "contact us" tab submit your inquiry
Or connect with me on social media and send me a DM!
===============================
My mission here at "Feeling @ a 10" and "The Vucko Method" is to help individuals live healthier lives by debunking food industry myths, promoting positive body image, and empowering them to prioritize their overall health. Through fitness, I aim to help people find a way to optimize their health no matter where they live or what their schedules are like.
===============================
Disclaimer:
The opinions expressed in this video are solely those of the creator and do not necessarily reflect the views or opinions of any company or organization mentioned. The content provided is for informational purposes only and should not be construed as professional advice. The creator of this video is not a medical professional and the information provided should not be considered medical advice. Viewers are encouraged to consult with a qualified medical professional or healthcare provider for guidance and advice tailored to their individual health needs and circumstances. The creator makes no representations or warranties regarding the accuracy, completeness, or reliability of any information provided. Viewers use this information at their own risk.
===============================
#HormoneBalance #HealthyLiving #WellnessTips #HormonalHealth #NaturalHealth #HormoneRegulation #LignanRichFoods #HealthJourney #BalancedLifestyle #WellnessWednesday #HormoneSupport #HolisticHealth #HealthyHabits #MindBodyBalance #NutritionTips #HormoneHarmony #WellnessWarrior #NaturalRemedies #SelfCare #HealthyChoices #HormonalWellness #HealthIsWealth #LifestyleChanges #FeelYourBest #EmpowerYourHealth

Intermittent Fasting For Weight Loss *** Get access to the weight-loss course here: https://leks.pro/DIY-Course/
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#intermittentfasting #holistichealth #womenshealth #optimalhealth #hormonalbalance #weightlossbeforeandafter #fastingforwomen #healthylifestyle #healthtips #holistichealthtips #weightloss #weightlosstips
About this video:
Ready to achieve your weight loss goals effortlessly? Say goodbye to fad diets and calorie counting – it's time to embrace intermittent fasting for a really easy weight loss that will not make you yo-yo diet anymore!
In this video, I'll share how intermittent fasting transformed my life, helping me shed over 45 lbs and reclaim control over my health and body. No need to worry about weight fluctuations or binge eating – intermittent fasting is the key to sustainable weight loss success and I know it first hand!
Some Benefits of Fasting Beyond Weight Loss:
- Lose weight FAST
- Affordable and easy
- Saves time on meal prep
- Better mood and mental clarity
- Enhanced brain function and memory
- Reduced inflammation and pain
- Improved relationship with food
- Freedom from food addiction
- Gives digestive system a break for increased energy
How to Apply Intermittent Fasting Successfully:
- Track your menstrual cycle for optimal fasting windows
- Slowly shrink your eating window for best results
- Break your fast with healthy fats and nutritious foods
- Say no to calorie counting – focus on food quality instead
- Incorporate metabolism-boosting foods and spices
- Gradually reduce processed carbs and sugars
- Prioritize whole foods and mindful eating
Other Things to Make It More Successful:
- Add movement or exercise gradually
- Focus on slow, sustainable progress
- Address mental and emotional blocks related to weight loss
- Consider personalized coaching or support for tailored guidance
- Share your journey and connect with others in the comments below
Ready to kickstart your weight loss journey with intermittent fasting? Join me and discover the transformative power of fasting for lasting results. Hit that like button, subscribe to my channel for more weight loss tips, and let's embark on this journey together!
Timecodes:
00:00 Intro to a solution to weight loss
01:01 Some benefits of intermittent fasting beyond weight loss
03:12 How to apply intermittent fasting to lose weight
06:56 Why you don't want to count calories
07:25 Other things to consider to speed up your weight loss
11:17 Adding movement and/or exercise
12:33 My story of -45lbs weight loss
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All products & services from this video:
DIY WEIGHT LOSS COURSE: https://leks.pro/DIY-Course/
MY RECIPE BOOK: https://leks.pro/Recipe-Book/
MEMBERSHIP: https://leks.pro/Membership/
BOOK 1:1 CALL: https://calendly.com/thevuckomethod/1...
MCT OIL: https://www.performancelab.com/produc...
COCONUT OIL: https://amzn.to/3I9Oyx9
SHEFIT workout sports bra: https://amzn.to/42pSvqT
===============================
This video is NOT sponsored. Some product links are affiliate links which means if you buy something we'll receive a small commission.
===============================
Connect with me:
SUBSCRIBE:
/ @leksvucko
LINKEDIN:
/ leksvucko
TIKTOK:
/ leksvucko
INSTAGRAM:
/ leksvucko
===============================
What to get in touch with me? Here’s how:
Go to https://leks.pro and under "contact us" tab submit your inquiry
===============================
My mission here at "Feeling @ a 10" and "The Vucko Method" is to help individuals live healthier lives by debunking food industry myths, promoting positive body image, and empowering them to prioritize their overall health. Through fitness, I aim to help people find a way to optimize their health no matter where they live or what their schedules are like.
===============================
Disclaimer:
The opinions expressed in this video are solely those of the creator and do not necessarily reflect the views or opinions of any company or organization mentioned. The content provided is for informational purposes only and should not be construed as professional advice. The creator of this video is not a medical professional and the information provided should not be considered medical advice. Viewers are encouraged to consult with a qualified medical professional or healthcare provider for guidance and advice tailored to their individual health needs and circumstances. The creator makes no representations or warranties regarding the accuracy, completeness, or reliability of any information provided. Viewers use this information at their own risk.

#FoodFreedom #MindfulEating #KetoLifestyle
There are so many diet options out there. And if your approach is going on a "diet" to just lose weight, this is not going to work.
This decision is not for just next 30 days, but it will require you to change your habits, eventually to change your approach to food.
To make things easier for you, in this episode we cover the basics of Keto and Low-Carb diets and talk about how to approach them for success.
Discover the science behind these dietary approaches, their potential benefits, and gain practical tips on integrating them into your lifestyle.
If you're seeking weight management strategies or exploring new paths to well-being, join us as we break down the principles and nuances of Keto and Low-Carb living to determine if it's worth trying it out.
#KetoLifestyle #LowCarbLiving #HealthyEating #NutritionTips #WellnessJourney #WeightManagement #DietaryApproaches #HealthAndWellness #BalancedLiving #FoodFreedom #LifestyleChoices #MindfulEating #RealFoodChoices #FuelYourBody #NutritionalWellness #SmartEating #HealthyHabits #NutritionScience #WellBeingTips #DietaryInsights