# @lilycook.pt on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DJ42bTDI0TF
- **Gondola URL:** https://gondola.cc/posts/61528215-lilycookpt-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/f63f6f0acf.jpg
- **Posted:** 2025-05-20T20:10:00.000+00:00
- **Account Owner:** Lily Cook (@lilycook.pt) — https://gondola.cc/lilycook.pt

## Caption

Staying lean on holidays starts weeks before the flight. It’s not a shred—it’s metabolic strategy. Build a body that burns more at rest and regulates hunger, stress, and fat storage before you go away.

Muscle first: The more lean mass you carry, the higher your resting metabolic rate. Muscle is your metabolic engine—train with intention.

Protein target: Hit 1.6–2.5g per kg of body weight daily. It’s the foundation for muscle gain, satiety, and metabolic stability.

Creatine loading: Daily saturation over time (3–5g) supports power output, recovery, brain health, and muscle retention during travel.

Strategic carbs: Fuel training with carbs pre/post workout + anchor your day with a proper carb-dominant dinner—supports nervous system regulation and deep sleep.

Sleep = hormones: Quality sleep balances cortisol, improves insulin sensitivity, and supports leptin/ghrelin so your appetite and mood stay in check.

Train to eat. Don’t eat to fix.

#buildmuscleburnfat #metabolicpriming #trainwithpurpose #noshredneeded #leanforlife #eatmoreburnmore #creatinesaturation #hormonehealth #carbstrategically #clinicalcoaching #restingmetabolicrate #reversingpcos #womenshealthprotocols #metabolicresilience #strongnotskinny

## Stats

- **Views:** 21
- **Likes:** 36
- **Shares:** 0
- **Comments:** 1

## Tags

womenshealthprotocols, restingmetabolicrate, metabolicpriming, hormonehealth, eatmoreburnmore, strongnotskinny, reversingpcos, trainwithpurpose, buildmuscleburnfat, clinicalcoaching, leanforlife, metabolicresilience, noshredneeded, creatinesaturation, carbstrategically

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