Roger Castillo

Healthy Lunch

Creating a diet plan, like searching for reliable information, requires a thorough understanding of the subject. bleedemo.com

Starting the day with proper hydration, protein, and vitamins/minerals is KEY to a successful day -Stabilizes energy & blood sugar (less crash later) -Improves focus & mental clarity -Supports mood & stress resilience -Boosts metabolism & satiety -Supports muscle performance Give your body fuel instead of running on yesterday’s fumes + caffeine

Your metabolism isn’t broken - it’s adapting. Train with intent, fuel with precision, recover with purpose. Performance and health should grow together, not compete.

You couldn't come up with a better list. Things everyone should know.

Nutrition plays a critical part of every student-athlete's day! Having a routine in place that incorporates nutrient-rich meals + snacks is🗝️to supporting development, meeting energy needs, muscle recovery, cognitive func. & injury prevention! 🍉Nutrition is your secret weapon

The festive season is here- full of delicious food, family gatherings and celebrations. But remember: your health still matters! #Nutrition #Wellness

The off-season isn't for drastic cuts—it's for metabolic flexibility. We're slowly introducing fasting windows and varied fuel sources to a football player. The body should burn carbs and fat efficiently.

Had a client with "perfect" bloodwork still feeling fatigued. We ran a continuous glucose monitor for two weeks. Found his "healthy" morning smoothie was spiking his sugar and crashing him by 11 AM. Data > assumptions.

Just optimized meal timing for a pro tennis player during a tournament week. Small, carb-focused bites every 90 minutes maintained energy without gut discomfort. Performance nutrition is a clockwork science.