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Dr. Fit
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And today I want to break down the
health benefits of eating eggs.

I have been eating
two to four eggs

on a daily basis for
some time and so I just

want to break down
the benefits not just

from the nutritional
standpoint but also

from my own personal
experience because I have

noticed and you
know great benefits

from eating eggs and,
you know, I feel like

a lot of people are
not even aware what

nutritional powerhouse
we have available

to us and most people are not even
using that to their advantage.

So in this episode
I'm going to cover

all of the great
nutritional benefits

and also I'm going to give you
some tips and we're going to

uncover some myths about
eggs and all that good stuff.

So let's get started.
I'm going to start talking about

the protein in eggs. And I'm
sure that you have already heard

it a million times that eggs
are really high in protein.

But most people think
that it's just the egg whites.

It's actually the
egg yolks as well.

The egg yolks
contain a lot of protein.

But not only that, the egg yolks

themselves contain very
very important quality nutrients.

And so eating the whole
egg is a very good thing.

I wouldn't recommend that you
would just throw away the yolk.

The yolks are important. So now
let's really unpack the nutrition.

I personally eat two
to four eggs a day

because for me that
represents anywhere

between 15 to about 30% of my
daily recommended protein intake.

And my protein
intake is two grams

of protein per
kilogram of body weight.

And I weigh 59 kilograms,
which is 130 pounds.

And I'm very active.
I exercise daily.

I do high intensity
workouts a few times a week.

I do strength training
and things like that.

So I do need that extra protein

for muscle repair
and tissue repair.

But this protein is
also important for

our hormones and for the
production of important enzymes.

So I don't agree with the
minimum daily protein intake.

We've been always
hearing about that.

I'm sure that you
have read it before or

heard it before that we should
be eating anywhere between

0.8 grams of protein per
kilogram of body weight.

Somebody says 1.2 grams of protein
per kilogram of body weight.

I still think that's
kind of too low.

And I have noticed great
improvements in my overall energy.

And just... It's great for
my muscles because I can

see it in my body
since I started

eating more protein
that I'm leaner.

It's easier for
me to stay leaner.

And so for anyone
who wants to lose weight

and gain lean muscle mass,
increasing your

protein intake is going
to be very, very important.

And now more and more
research is coming out

how much it is actually important
for us to eat more protein.

So that we can build
more lean muscles so

that we can have that
higher muscle to fat

ratio and actually
be built strong quality

muscles that are
not marbled with fat.

Right? So eggs are
really helpful in that,

in increasing your
daily protein intake.

They will keep you
satiated and they will

provide all kinds of health
benefits on top of that.

The protein in eggs
is also the highest

quality protein that
is available to us.

We already know that animal
protein is very good for us.

It's the most bioavailable
protein we have

like fish and meat and poultry.

But eggs are
actually above that.

Eggs are even more beneficial
for us in terms of protein.

It's more bioavailable for us.

It's more easily
digestible for us.

And the protein in eggs,
it contains all

of the nine
essential amino acids

and in the right ratios,

perfect ratios for our
body to use effectively.

So eating eggs on
a daily basis is about

giving your body
the best resources

to rebuild your muscles
and your tissues,

your cells and to rejuvenate.

Because eating
eggs will also increase

your energy levels
because eggs contain

B vitamins, important B
vitamins like vitamin B6 and B12.

And these vitamins
specifically are

really important for
creating more energy.

They're important
for our brain health.

So these vitamins
are like little

powerhouses that
fuel our focus during

the day and our
energy during the day.

And a lot of people are
deficient in these vitamins

and don't even know about it.

I didn't know about me
being deficient in B12

for the longest time. I started
to feel tired in my late 30s

and then I wasn't sure
what was going on.

So then I found out I
was deficient in B12.

So I've been doing
everything I can to

get enough B12
vitamin from my diet.

So this is why I
also include eggs in

my diet because it gives me more
energy. I feel more energetic.

That's really important for
anyone who loves being active.

You know yourself that
if you are low on energy,

you don't feel like exercising.
You don't feel like working out.

So even though
exercise itself increases

your energy,
I always tell people if you

are low on energy,
you have to create energy.

You have to start exercising.
But your diet is also

going to support you. And
obviously it's going to be very

important for you to feed
your body with the right foods

that can help you to
increase your energy.

And eggs are one of
those foods that can do that.

Also, eggs are really
high in the vitamin

biotin,
which you guys might already know

that biotin is in all of those
beauty supplements, right?

Anytime you see a
supplement that supports your

hair and skin and nails,
it contains biotin.

So eggs are actually
really high in biotin,

so it's going to support your

beauty and your hair
and skin and nails as well.

Okay,
so now let's talk about why eggs

are such a nutritional
powerhouse.

Eggs are packed with DAKE.
That's vitamins D, A, K, and E.

And each of these play a really
important role in our health.

They work together in synergy.
They support each other.

And that's why it's
recommended to take

these vitamins together when
you're taking them as supplements.

Vitamin D is very important.

It's essential for
our bone strength,

our immune function,
and even mood regulation.

And it works together
with vitamin K,

because vitamin D3
helps your body to

absorb more calcium,
and vitamin K2

helps to transport the
calcium where it belongs

into your bones and teeth,
rather than

letting it sit in your
arteries or soft tissues.

And this synergy keeps
your bones healthy,

and it also protects your
heart at the same time.

Vitamin A is essential
for our eye health,

our vision, skin health, thyroid
health, and immune function.

And it also helps to support
vitamin D to work better.

Also,
when you're taking vitamin A,

your needs for
vitamin D increases.

So there's another
obvious codependence.

And vitamin E is a
powerful antioxidant

that protects our cells
from oxidative stress.

And we already know
that oxidative stress

can turn into all
kinds of diseases.

So this is why antioxidants in
our diet are very, very important.

And vitamin E is
also important for skin

health and immune function,

and it helps us to
absorb vitamin A better.

And this is why it's important to
take these four vitamins together.

But nature already knows that,
and this is why she created X.

And I used to take
DAKE supplements,

but then I realized that it's
quite unnecessary 'cause I can get

all of these important
vitamins and extra nutrition

from just eating at
least two eggs a day.

And also,
these vitamins are fat soluble,

which means that
they require dietary fat

so that they can be properly
absorbed by the body.

And eggs already contain
high-quality dietary fat.

So now let's shift gears to
another amazing component of eggs.

That's lecithin. And this may
not be the household name,

like those big vitamins,
but it plays

still a very important
role in our body,

and especially when it
comes to managing cholesterol.

Lecithin is a
type of fat that is

essential in the cells of our
bodies. It's not just any fat.

It's like the superstar
in the worlds of fat.

And it's found in the yolk.

So lecithin has these
really impressive properties,

and especially in
the role of cholesterol,

because it's all about
balance and transport.

So lecithin helps to break down

cholesterol and other fats,
and that makes

it easier to move
it around the body.

So this process
is vital because it

prevents cholesterol
from depositing on

the artery walls,
and that's a key factor

in maintaining our heart health.

So in other words,
lecithin is another

reason why eggs are
such a smart choice.

By consuming lecithin
naturally through eggs,

we are supporting
our body's cholesterol

management in a balanced way.

So it's another
example of how nature

provides us with
complex and incredibly

beneficial nutrition in
a simple little package.

And I think that
incorporating eggs into

our daily diet is a very
easy and a smart way

to get high quality protein,
all of the essential amino acids,

lecithin along with all
those crucial DAKE vitamins.

And of course,
let's not forget about

the B12 vitamins that
we already talked about

that provide
energy for our brain

and our and they're also
important for nerve function.

They're basically like the
body's power generator

that keeps you
energized and focused.

And eggs are
also high in choline,

which is an important
nutrient in eggs.

It's a standout
nutrient in eggs.

It's essential for brain
health and memory.

And then there is
selenium and zinc,

and selenium boosts your immune
system and thyroid function,

and also amplifies the effects
of vitamin E, while zinc amplifies

the effects of vitamin A,
and it's crucial

for immune response and
cell growth and healing.

There's also zeaxanthin,
which is an antioxidant

found in eggs that
works alongside

with vitamin A to
protect your eyes.

And so you can see again,
there's a clear

synergy of all of these
important vitamins

and nutrients in eggs that work
together in a perfect harmony.

So next time you enjoy an egg,

just remember that it's
not just a great snack.

It's also a cholesterol-managing,
nutrient-packed gift from nature,

and an incredibly
smart way to replace

some of the processed
foods in our diet.

And that's why I
always have hard-boiled

eggs ready to go, because they're
not just packed with nutrients.

They're incredibly practical.

It's just so easy to
prepare it in advance,

and it's perfect for
those really busy days

when I need a
quick protein snack.

And I just love
the simplicity of it.

It's just grab an
egg from the fridge,

and immediately
you have a satisfying

snack that is low in calories,
but high in nutrients.

And plus there is just no mess,
no fuss.

It's just grab
and go at its best.

I always found
that it's much easier

to add more healthy
foods into my diet

instead of thinking about
what I shouldn't be eating,

because then you're always tempted
to eat what you think about.

But if you switch
your focus to what you

want to be eating,
because you want all

those health benefits,
then it's much easier

to change your diet and
maintain a healthy diet

and stick to healthy
eating habits.

That's my breakfast today.

I made overnight oats today,
and I topped it

with some chocolate chips.
It's pretty cute.

And it's like a cake.
That's why it's so

amazing. Good morning.
I'm getting ready for the day.

I have to plan what
I want to do today.

The first thing is I booked
in a workout class for 7.30.

I could do a home workout
because it's pretty cold

and I really don't
want to go outside.

But to me, it's important that I
leave the apartment sometimes.

And the coolest thing
for me is to do what I love,

which is moving my body
and doing some exercise.

So I'm going to a
workout class today.

I booked a mega-former class,

which is like pilates
on these machines.

It's really intense
and I'm loving it.

The only thing that bothers me
a bit is that it's so expensive,

no matter where you do it,
in Berlin, but

everywhere, it's really,
really pricey.

That's the cool thing
about home workouts,

that it doesn't cost any money.

The class is at 7.30, but it's
going to take me a while there.

I have to leave at 6.30,
which is in like 25 minutes.

I should hurry up.
What are we doing today?

What are the to-do's? Every day
I have my to-do's, as you know.

I try to not
over-to-do everything,

because right now
I'm actually also...

I really have this
january goal of

of going on dates again,
so I also put into

my personal to-do list,
go on a date.

And I have to put it on my to-do
list, otherwise I don't do it.

I don't know if that's normal,
but what is normal?

Just do whatever
feels right to you.

My friend the other day
was like: What the hell?

Where did you end up being?
Because you put in that you have

to go on a date
on your to-do list.

Yeah, that's me.

I do feel the pressure
at the moment

to date again and
to find someone.

I don't know, maybe it's because
I have so many couples around

me right now, but I really
feel like this pressure after

being single for a really,
really long time.

Sometimes I do feel lonely,
I want to be honest.

But on the other hand, I
really like to be single so much.

I like to be independent
and do whatever I want to do,

and wake up at 5am and
nobody is annoying me.

I can focus on myself,
I can focus on my work,

I can live the
way I want to live,

but I think if there
is the right person

coming,
it's going to fit into my life.

I'm 100% sure and
it's just this person

will make my life
better and not worse.

This person won't distract me
and this person won't annoy me.

I think it's going
to be the opposite.

Work to-dos, personal to-dos,
both are really important.

I'm excited for a cool work day.

To-do is coming so I don't
have to work alone, which is fun.

And then I have
some personal stuff.

I want to book an email
appointment for fingers and toes.

I want to order an outfit for LA
because I'm going to LA on Sunday.

And I want to go out for dinner.
I have this rule in 2024

that I want to go out
on one date a month.

I haven't had a date yet,
the last day of January.

So I'm going to go out
for dinner just by myself.

It's a date for myself, by myself.
Loving it.

The last bite.

Super sad because
it was really good.

Super good. Let's go,
let's go, let's go, let's go.

I have no idea what all that is.

Something to test.
I can't show you yet.

Ooh.
Something I was waiting for.

It's from Waterdrop. I've been
working with Waterdrop since

a few years now and
I love their products.

And what is this?
That is a heavy one.

Just had a shower and
I'm doing my skincare.

Skincare is not fun right now. The
days before my period and when I

have my period it's really,
really bad.

Around my mouth I
get like little pimples.

It's really annoying but I think
there is nothing you can do.

You can eat the healthiest,
you can sleep a lot,

you can drink a lot of water. You
get your period and you break out.

That's how it is, that's normal.
Just feels bad.

I hate it.

I freaking hate it.

I want to have a
good skin all the time

when I do so much skincare
and I do all these things.

So annoying. When I have breakouts
it makes me feel a bit insecure.

I don't want to go out
even though I know

nobody around me really notices.

It's just me,
it's just me and this

insecurity that I
have because I feel

like everyone
is looking at that.

But nobody cares,
nobody notices it, it's just me.

Your skin or your hair or
your body does not define you.

It doesn't define you,
it's not you.

So if you have a breakout,
if you have bad

skin today,
that's how it is but it does

not define you and it should not
define your whole day or anything.

Can you see how red my chest is?

Because I shower so hot,
I know it's too hot and I know

I have to stop doing this because
it's not good for your skin.

It's not good at all,
that's a bad habit.

I shower so hot
and I hold it here

and I just wait and for me it's
like meditation or relaxation.

It's the best feeling
to have this hot

water on my skin, especially
in winter when it's so cold.

It's not good, don't do it.
Because can you see how red it is?

It's like burnt.

I wear make up almost every day,

especially in work days because
it makes me feel more productive.

That's really weird. But if I
get my face together and if I do

my hair and I put on some nice
clothes, then I feel like ready.

Ready to work,
ready to get things done.

When I don't put myself together

and I have a home office day,
I don't know,

I feel like weekend mode,
lazy mode, chill mode.

So makeup, getting ready, makes
me feel a bit more productive.

Does that make sense?
It's so nice to work from home.

I love it. I love home office.
But it also has some downsides,

especially when you
live alone and when

you're single and
you do home office.

It can get quite lonely.

Some days I don't
leave the apartment.

Some days I'm here inside
the apartment the whole day.

Some days the
only thing that I do is

going out to get a
cup of coffee or to go

grocery shopping
because I can do it all here.

I can do my workouts here.
I can make my coffees here.

I can work from here.
But I notice for my mental health,

it's not really good.
It's not the best to stay inside

of the apartment the whole day,
especially

when I feel that it
gets mentally tough

then I try to leave
the apartment

even if it's just for
grocery shopping.

Alright,
just a bit of hairspray.

And then I'm ready to
smash and slay the day.

Or so...

A new rule that I
have set for myself is

that when I make a couse,
I have to

also remove it as
soon as possible.

So now I take all
my clothes and put it

back instead of
waiting for a week.

So we're getting ready for work.
What's on my to-do list?

Office work. I told you I
have to do some office work

and finance stuff so
that's what I do right now.

Every day is a bit different.
Sometimes I'm filming.

Sometimes I'm editing.
Sometimes I'm planning.

Every day is a bit different.

I always have to snack
on something like carrots.

And I really don't know
what I'm going to create now.

I have some leftovers.
We meal prepped yesterday.

This is like bell pepper pasta.

So I have some egg salad left.

It's time to eat
all those leftovers.

I just don't know what I want.

Still don't.

It's all amazing
stuff that I have here,

but it doesn't come together.
And I think I also have reached

that point now
that I'm so hungry

that I don't know what I want.
I'd like to make an amazing mix

of everything,
an honest mix of everything.

If you want to recreate it,
you need a mix of everything.

I always have
vegetables at home.

A lot of vegetables and I always
have some sort of protein at home.

And some pasta. I mean, then you
have everything you need, right?

I do half Toodles.

Have you ever made Toodles?

I don't know,
this is a weird Zucchini,

so it doesn't look that good.
It's not...

It doesn't look nice,
but I swear, it usually does.

Usually it looks super nice.
I think it's just stuffed up.

That's so weird.
Now... Can you see it?

I do, like, half Zucchini.
And I do the same with carrots.

So you have a mix of,
like, fresh vegetables in.

I love this in summer. Actually,
in winter, it's weird to do that.

I love it in summer,
when it's, like, fresh.

It's so good.

Oh, with the carrots, it works
really good. Can you see it?

A bit of a mess,
but that's okay.

All right. That's enough.

Leftover pasta.

The thing with this pasta is it
tastes better than yesterday.

Yesterday I made it,
and today it tastes even better.

Best. How do we call that?

Give it a name.
Think the name, I don't know.

The bowl of everything.
This is the leftover pasta.

This is the leftover egg salad
from my egg salad sandwich.

Pickled red onions
or pink onions

like my pullover and feta cheese.

When I'm eating lunch or dinner,

I really try to avoid being on my
phone or looking into the screen.

I try. I don't say that I do it
all the time, but I'm trying.

I also notice, like, living alone,
you have most of your meals alone.

Breakfast, lunch, dinner,
if I spend the whole day inside,

nobody's here,
then I have to eat alone,

and then the thing that
I'm doing most of the time is

turn on Netflix or I scroll
on social media or I work.

But it's so weird because
then I never feel full.

I'm just eating
and I'm distracted

and I keep eating
and eating and eating,

but I never get satisfied,
I think is the right word.

So in 2024,
I really want to try to be

more mindful when eating
and at least don't work

and don't scroll on social media,
don't be on my phone.

I think watching a movie
or serious being on Netflix,

I can't avoid that because that
is my me time in the evening.

That is part of my evening
routine to watch something on

Netflix, watch something on
YouTube and eat my dinner.

I can't get rid of that,
but I don't want to be on my phone

and I don't want to
work while eating.

So after lunch, Juju is coming and
we work together and I'm excited.

And then let's see what
I do the rest of the day.

I told you this morning, I want
to go out for dinner by myself.

I hope I'm going to do it.
My motivation for it

is pretty low right now.
But that happens every day.

I'm like,
I'm going to do something

and then so often I
just stay at home. -Do it!

Just do it!
-That was really good.

That was really, really good.

In case you were asking yourself
why I have these balloons here,

on my other YouTube channel,
we were celebrating

five million subscribers,
followers,

like I always,
when we have a crazy event

like this, then we celebrate
together on the other channel

and here as well, of course,
if we're going to have to

celebrate something,
then we also celebrate, I promise.

But I have to remove them now.
The party's over.

All right.
A little bit of office work.

It's the last coffee of the day.

It's a café latte with pea milk.

Pea milk? Pea milk.

And I don't want to drink any
more caffeine, so it's a decaf.

So it's pretty late,
to be honest.

Yeah, we're going to work
here a bit in this co-office café.

You can work here, you can
eat here, you can drink coffees,

and I like that. I come here
very often, very, very often.

The one part that's
absolutely no fun

is doing some sort of
finances or paying taxes.

It's what I have to do now.
And I have to do it now, because

the tax office wants it today.
-Where's my money, bitch?

I ain't going to
keep asking nice.

You did it. It's a wrap.

Juju left me. I'm going to
go out now for my solo date.

No excuses today. I'm already
out of the apartment, so it's

a little bit easier. But let
me tell you, if I would have

been the whole day in my
apartment, I wouldn't have left

it. And I would no way have
gone out for a solo single date.

But I'm also
looking forward to it.

We all should go
on more solo dates.

When was the last time
you went on a solo date?

Have you ever done that?
I think I... No, I have done it.

Dinner is always a bit weird and
hard to sit alone on the table.

By doing the things that are
outside of our comfort zones,

that's what makes us grow.

I'm back home,
but I'm still a bit hungry.

The food was delicious,
but it was not enough for me.

I'm going to eat a
little sweet snack.

A sweet goodnight bowl.

It was a nice dinner night.

It was really nice.
I should do that more often,

but I also love just being at home
in the coziest clothes I have.

It's about balance. It's about
doing things that are exciting

and outside and social,
but it's also

about being just at home
by yourself and do nothing.

Just something sweet.

And it's yogurt mixed with
protein powder, goji berries,

frozen strawberries,
peanut butter, cocoa nibs.

And this is something
I didn't show you yet

on the protein hot chocolate, and
I don't know if I'm super weird,

but I eat something
frozen and then I

drink the hot chocolate
because I'm so cold.

I hope that was a nice
way to end this video.

I hope you enjoyed
hanging out with me today.

I really enjoyed it. I'm going to
eat my goodnight bowl now and

then I will have a good
night because it's pretty late.

I'm up since five and
it's already half past nine.

Yeah, I should go to bed soon.
Tomorrow I will wake up

a little bit later because
I at least want to

get in my eight hours of sleep.
So tomorrow

I will wake up at 6:30,
7:00, and that's okay too.

All I wanted to show you
with this video today is that

life can be productive and
you can reach all your goals,

but there has to be balance,
whatever balance means

to you and there
has to be room for

self care through the
things that you love the most

and that you enjoy and there
has to be room for imperfection.

I hope that was to the point.
I hope you know what I mean.

Thank you so much
for watching today.

No one likes to go to
bed hungry with your

stomach growling and
your cravings peaking.

It messes with your sleep.
Diet culture tells us

that we shouldn't eat
after a certain time, but here

at Pick Up Limes we think
it's really important to honour

our hunger cues. So if you're
feeling hungry before bed,

definitely consider eating
something. So today we're going

to be making some super easy,
quick, delicious snack recipes

that nourish the body and
might even help to promote

a better night's sleep.
So let's get started.

For the first recipe,
we're going to make a creamy

cheesecake dip that's made
with an unexpected ingredient.

This recipe comes together
in just five minutes and it's just

a single step. You're going
to add all of the ingredients

to a small food processor,
blitz it up, and that's it.

Easy peasy. So we're going
to add one and a half cups

of cooked butter beans or lima
beans to a small food processor.

And this is the unexpected
ingredient, but trust me,

you can't even taste it in there.
You're just gonna have

to try it out to see for yourself.
Then we'll add

a 1/4 of a cup of cashew butter.
We do have a recipe, by the way,

for making your own homemade
cashew butter if you'd like to.

I'll leave the recipe link for
you in the description box below.

Then we're going to add in
three tablespoons of maple

syrup, a quarter of a cup of
plain vegan cream cheese,

two teaspoons of vanilla extract,
and then just

a little pinch of salt.
Then pop on the lid

and blend it all
up until it's smooth.

I'm going to top this creamy
dip with some crushed-up

cookies and freeze-dried
raspberries for a bit of extra

crunch,
but this is totally optional.

I'm also just doing it so that
it looks cute for the camera.

But you can just dig straight
into it with your favorite fruit.

We carefully crafted these recipes
knowing that they have certain

compounds in them that have
been shown to help with sleep.

So this recipe, for example,
features beans and cashews,

both of which are a rich source
of protein and they contain

the amino acid that's called
tryptophan. And tryptophan

is well known for its role
in helping to regulate sleep.

If you do wannna geek out and
learn more about it, check out

this previous video
that we made on

the relationship
between food and sleep.

For this next recipe, we're going
to be making stuffed energy balls.

I've never shared this
with you guys, but well over

ten years ago, just little
baby Sadie and her sister,

we filmed some at-home
videos together with

the intention of posting
these videos to YouTube,

but those videos never
saw the light of day.

But one of the recipes
I wanted to share,

even back then,
were these stuffed energy balls.

I have been obsessed with these
for as long as I can remember.

And today, they get
their time in the spotlight.

I don't know if you're going
to want to show the audio

of those videos because
they were like super cringy.

Super cringy. -It only makes
me want to see it more. -No.

Hey guys, I'm Sadie. Today
we're going to be making these

chocolate orbs with a
peanut butter surprise.

These are decadent,
rich and absolutely delicious.

All you need to make these
are a cup of soft dates with

the pits removed. We're going
to add it to a food processor

along with half of a
cup of roasted cashews,

two tablespoons of Dutch
processed cocoa powder.

We'll add a tablespoon
of sesame seeds

and a tablespoon
of ground flaxseeds.

What sounds does a nut
make when it sneezes?

Can you tell me? -Cashew!

When everything has been added in,
we're just going to pop a lid

onto it and blend it all up until
the mixture becomes uniform.

It should just hold together when
you press it between your fingers.

Then I'm going to scoop up
a couple of tablespoons of the

mixture into the palm of my hand,
form it into a ball, and

then use my finger to
create a little crater in

the center of the ball.
Now comes the fun part.

We're going to dollop a tiny bit
of peanut butter into the center

and then enclose the peanut
butter by pinching the edges

closed around it. If your
peanut butter is too liquid,

you can actually pop it in the
freezer for a few minutes just

to help it solidify and that
can make it easier to work with.

You can enjoy these balls as they
are, but if you want to decorate

them, you can also coat
them in cocoa powder or in

toasted sesame seeds.
And now they're ready to enjoy.

You're also going to have
leftovers so you can store them

for several days in the fridge,
or what I like to do is make

a bigger batch and
store them in the freezer

just so I have it at the
ready whenever I need it.

Now this recipe again
features cashews,

which we know now
contains tryptophan.

But why do we keep
combining it with a carb,

this time in the form of dates?
Well, carbs help

tryptophan more easily enter
into the brain where it's needed.

And so this is why a
combination of carbs

together with protein can
help us in getting quality sleep.

Warm milk before bed. It's
comforting, it's familiar, it's

been a common practice
for people around the world.

So let's explore why, but first
let's make a golden hot chocolate.

To get started, we're going
to add all of the ingredients

to a blender, starting with
two cups of soy milk and three

medjool dates with
the pits removed.

Soy is also a good source of
tryptophan, and when you combine

it with the quick digesting
carbs that are in the dates,

it again just helps
to ensure that that

tryptophan more easily
enters into our brain.

Then we can add in two tablespoons
of Dutch processed cocoa powder.

We'll add a teaspoon of
ground cinnamon, a quarter of

a teaspoon of ground turmeric,
a quarter of a teaspoon of

vanilla extract,
and then a pinch of

optional ground nutmeg
and black pepper.

Then we're gonna pop a lid onto it
and blitz it up until it's smooth.

I like to sweeten this with
dates 'cause I like the little bit

of extra fiber that it provides,
but if you don't have

a blender, you can always
use maple syrup instead,

and you can add all of it
straight into the saucepan.

For now, we're going to add
these ingredients to a saucepan

and then just stir it
continuously until it heats up.

Be sure to keep stirring so
that the milk doesn't scorch.

Soy milk is also a good source
of calcium, and calcium plays

a role in the production of
melatonin, which is a hormone that

helps to regulate our
sleep and wake cycles.

And just as an aside,
other minerals can help us with

our sleep as well, things like
iron, magnesium, and zinc.

If you do want to geek out
more about that, we've written

a nutrition article, and I'm
going to leave that link for

you in the
description box below.

When the milk is just heated
through, take the saucepan

off of the heat and then
just pour it into some mugs.

You can top it with some milk
broth if you'd like. We're also

just kind of garnishing it with
some ground turmeric and cinnamon,

but you definitely
don't have to use this.

Now this comforting
and nourishing cup

of hot chocolate
is ready to enjoy.

What is up, Class Fit Sugar?
I'm Jenna Willis, and today,

I've got a quick-hit 10-minute

cardio and strength
workout for us.

Let's get it. We only have
10 minutes, so we're going

to dive right into this workout
in a nice, wide sumo stance.

We're starting with some strength,
so nice cross-body punches.

Now,
you signed on for strength and

hit today,
which means I have a nice

combination of
movements that are going

to hone in on the body and
then get that heart rate up.

So get ready to dig a
little bit deeper today

to push some limits,
and right now,

we're going to up this
move with some step-outs.

So right here, drive it up
and across. Again, we want

to get that heart rate up,
that blood flow pumping.

Let's feel good.
Punch it like you mean it.

Good. If you're holding on to
anything with anyone, this is

the time right now. Picture their
face right there. It's okay. Yeah.

Better here than anywhere else.
Drive it through.

Make sure you really give
me that hip swivel right here.

Good. And if you're needing
any modifications today,

go ahead and check
out Paris over here if

you're looking for a
little more lower impact.

And if you want to up it and
up it, you're going to up it,

because right now, we're
going into some jumping jacks

with a high knee. Good. I really
want you to reach up to the sky.

Breathe. Don't forget to breathe.
It's so funny.

When we start to
work a little bit harder,

the first thing that we
want to do is stop breathing,

and it is the most
important part.

That is your support
through these movements.

And also, hands up, baby,
hands up. That's right.

I said it. We're going
to switch it up right here,

and we're going to
expand ourselves,

jumping those feet out, facing
forwards, opening our bodies up.

Good. Finding your flow
through these movements,

and this is where you hit it,
you don't quit it,

because I'm only asking for ten
minutes today to show up for you.

All right, this is knee time,
baby. And I don't like it.

I love it. Oh, yeah.
It is like this.

And it's also going to be like
that with strength right here.

Feet are nice and tight.
This is an inner squat.

And we're going to drive on
up to our tippy toes right here.

Good. When you hit
the top of that, I really

want you to focus on squeezing
that back arm area right here.

Yeah. Right when you hit
the top of that movement,

flex those triceps,
squeeze those glutes

all the way up to
those tippy toes.

Beautiful. And enjoy this,
because you know we are

going to get that heart rate up

in just a few seconds here,
because we're going to

do a step back, step up,
split squat with a pulse.

So we're right here. Let's start
with that left leg back first.

So we're going to start here.
Step, step, split squat, pulse.

Just like that,
all the way down.

And don't forget
to pulse for me.

Good.
When you hit those step-ups,

you are really allowing it to be

about moving it quickly so
then you can really build that

strength when you're in that
split squat. We are almost there.

Stick with me. Oh, I know.
Does it hurt so good?

Yeah. -Oh, yeah.
-Paris' face right now is like...

Yeah, yeah, it really does.

Last one. Oh.
Now that those quads are burning,

it's time to get that heart rate
back up. So we got four high knees

and then quick feet.
One, two, three, four.

One, two, three, four.
There it is.

I don't know about you,
but that timer, it's going.

Can you get those knees all the
way up and then speed it through?

Good.

The more that you
get those knees up,

the more you are
getting that cardio flow.

The more that you're getting
that cardio flow, the more

you're actually hitting,
pun intended, this workout. Good.

All the way up, drive it through,
and then give me those fast feet.

I bet you thought that I
forgot about the other side,

but I didn't. It's time to bring
it. I'll give you those last high.

Don't you give up on me.
Come on.

Step back, step up.
Split squat pulse.

Who's coming with me?
Let's do it. Here we go.

There it is.
That timer is going.

Oh, yeah. This is where you dig.

This is where you tell yourself

that it's only 10 minutes,
and you're already passed

halfway done,
which means you are closer

to the finish line than you're
giving yourself credit for.

Come on. Whoo!

We're going to get
those legs toned and lean.

We're about to be
some fighting machines.

Last one. Whoo!
One more because we can.

Oh, yeah. You can thank
me for that extra one later.

We're going to bring it, bring
it back. Bring it, bring it back.

We're going to go up and across,

but it is going to be
a nice little heel tap.

There it is. Do we?
I feel good doing this one.

I'm like: Oh, yeah. Right?

Look at how good Nikki looks over
there. She's like: Oh, my gosh.

What time is it?
We're still going.

Come on. Stick with me.

Get that heel all the way up
and across to that other booty.

Right? You're driving that heel up
to that butt cheek. That's right.

I said it. That heart rate has
been up for a second, hasn't it?

Are you wondering when
we're going to lower it down?

It's happening right now
because we're going to go

back into that sumo
and we're pulsing it out.

Right? So we're right here.

Good old-fashioned sumo pulses,
holding it.

Now,
I want to ask you for a favor.

Can you drive through with that
chest and drive it on up? Good.

Focus on really

extending those arms
forward so you can get

that little added value
of chest activation.

Squeeze those shoulder
blades down and back.

Unload that weight
down to the ground.

Feet are facing out
about 45 degrees.

Those inner thighs.
-Yeah, seriously. -Oh, yeah,

it hurts so good.
Oh, yeah. Almost there.

Last one. And whoop!

There it is, baby.
We got some forward lunges.

And we're going to reach up
high to the sky, just like that.

We're also going to get that added
value of that shoulder work today.

Reach all the way up to the sky.

We are alternating
those forward lunges.

Allow that front knee to
drop before that front foot.

See right here? Good.
We don't want that front knee

protruding over that front foot.
I'm like: Oh, my god. There it is.

Hit it. Come on.

Alternating through,
reaching all the way up high

to the sky, extending through.
You are almost there.

Way to rock it today.

Way to build that strength.
I'm talking internal

strength right now.
All right, to the external.

You got that mindset going.
Almost there. -Almost.

Oh, yeah. Last one.
And there it is.

We're going to go into some
good old fashioned lateral

squat step-up. So it's like this.
Boom. All the way down.

All the way up. Come on.

We got this.

Drive it through.

And step it all the way up.
Unload that weight down.

And drive it through.

Good. Stick with me.

I know. That heart rate is up.

Good. Almost there.

And whoever is ready
for a little bit more,

we're going to go an
inner squat to an outer.

So we're here. Boom. And Paris
is sticking right where she is.

We're up in it right now.
And the question is,

who's coming with us? Good.

Who's coming with me, Will
Ferrell? No one? Okay, no, no.

Seriously, join me. Come on.
All the way up and down.

Beautiful. You are almost there.
Hit that nice wide stance.

Allow that heart rate to be
up because we are moving

into rotational split squats
with a punch one more time.

So we're right here,
driving it up and through,

hitting it down, right?
We're focusing on strength.

Rotate up and hit that other side.
Good.

Now, are you allowing
yourself to feel the burn?

It's not like in the words
of Arnold when he was like:

up, down. We're not doing that
right here. We're not doing that.

We're staying down
through this entire move,

feeling those legs burning, that's
the strength that you asked for.

We got time for one more.

And we're finishing strong
with some explosive bunny hops.

So right here,
nice low, drive it up.

Like you mean it. Good.

Finish strong. Feet are
about shoulder width apart.

Just like that little bunny,
we're driving off the floor,

exploding up,
using your arms for momentum.

Go there because you
only have one. Okay.

One, okay. Don't yell at me.

One more left.

And congratulations.

So for the workout format,
we're gonna take you through

a total of 20 different exercises,
no repeat, all right?

We're going 50 seconds of work,
and then we'll give you

a ten-second break in
between each exercise.

We're gonna split this up
into groups of ten, so we'll go

all the way through ten exercises.
We'll give you a 60-second

long break,
and then we'll finish up with that

last 10 exercises, OK? -Yeah.
-So go as hard as you can

for each and every exercise.
-So if you need modifications,

you can follow me for those,
all right?

And again, this is full body,
so we'll take you through

a nice warm-up to get
ready to get to work,

and then we'll get right into it.
-Let's get it.

MAKE YOUR DAY

EMBRACE YOUR BODY

Dr. Fit
STAY FIT