We discuss exercise and diet tips for women, including effortless weight loss and fitness tips even when you're busy, maintaining exercise motivation, diet tips for optimal weight and insulin, and other women-specific exercise and diet tips. We also discuss the risks of supplementing with BCAAs or eating too much meat and how this can lower your brain serotonin, melatonin and sleep. Siim is an author, speaker, and consultant and educates people on optimizing health and performance. He has written many best-selling books on metabolism, weight loss, stress management, and health. He is a popular speaker in health conferences and has an active YouTube channel where he shares the scientific discoveries and practical advice on health and performance. Siim is also my husband 💖   Timestamps:   02:40 How to get fit and maintain fitness 05:30 Is weight lifting for women healthy 07:20 How much strength and cardio for women for insulin sensitivity and fitness 11:15 Benefits of cardio for the brain 12:20 How to make exercise easy, fast, and motivating 14:50 Using standing desk and treadmill for getting steps easily in office 16:45 How to increase calorie burn at home 18:00 Exercise for office workers 19:30 Lower blood sugar fast after meals 20:00 Benefits of a quick workout before eating 24:00 How low-carb diet make you gain fat and lose hormones 25:15 Easy exercises at home [also for working mothers] 27:30 Women cycle and diet 29:00 How much should women eat protein 33:20 Diet hacks for women to lose weight 35:30 The risks of eating from type of protein for mood and sleep 36:20 Melatonin and how is it made of 36:40 What is tryptophan and serotonin 36:55 Why is serotonin important 37:50 Tryptophan serotonin pathway 38:30 Tryptophan in protein and brain 40:25 Foods high in tryptophan 43:00 How to get tryptophan in the brain to make serotonin and melatonin 46:00 Risks of BCAA supplement |BCAAs | BCAA benefits 47:07 Supporting serotonin with stress-reduction and lowering inflammation