Angelo on Getting Your Appetite and Exercise Back on Track After Illness

Recovery after an illness can be tough, especially when you’re trying to get your appetite and exercise routine back on track. Clip Out listener Karen Marquez recently shared her experience with this topic, and she’s not alone. MetPro’s Angelo Poli  breaks down how to manage your appetite and exercise post-illness, and keep those weight loss goals in check.

Listen to Your Body

First things first, listen to your doctor and your body. If you’re still on antibiotics and not feeling up to your usual workouts, that’s okay. Rest is crucial for recovery. Don’t push yourself too hard too soon.

Hydration is Key

Karen mentioned she’s staying hydrated with a gallon of water a day. That’s fantastic! Keeping up with your water intake helps flush out toxins and keeps your body functioning properly.

Gradually Increase Your Appetite

When your appetite starts to return, don’t worry too much about overeating. The key is to reintroduce food gradually and spread your meals throughout the day. This helps manage your calorie intake without overwhelming your body.

Small, Frequent Meals

Aim for smaller, more frequent meals. This helps rev up your metabolism and prevents you from feeling overly full. Think of it as keeping your metabolic engine running smoothly.

Choose Less Filling Foods

Opt for foods that are less voluminous but still nutritious. Pasta and tortillas, for example, can provide you with the necessary carbohydrates without making you feel too full. Avoid the typical “bodybuilding” foods like oatmeal, brown rice, and sweet potatoes, which are more filling.

Protein Options

Getting enough protein can be challenging if you’re not feeling up to eating heavy meals. Protein shakes are a great alternative. They can help meet your protein needs without making you feel heavy. Experiment with different types, like vegetarian or whey protein powders, to see what works best for you.

The Role of Exercise

Once you start feeling better, gradually reintroduce exercise into your routine. Begin with light activities and slowly build up to your regular workouts. Exercise not only boosts your metabolism but also improves your overall mood and energy levels.

Work with a Coach

If you’re working with a coach, like Karen with her MetPro coach, leverage their expertise. They can guide you on how to gradually add calories back into your diet and structure your meals to support your recovery and weight loss goals.

Stay Positive

Remember, recovery takes time. Be patient with yourself and celebrate small victories along the way. Your body will thank you for it.


Getting back on track after an illness isn’t easy, but with the right approach, you can regain your appetite and exercise routine without jeopardizing your progress. Stay hydrated, listen to your body, choose the right foods, and ease back into your workouts. And don’t forget, your Peloton community is here to support you every step of the way.

Tune in to The Clip Out every Friday to hear Tom and Crystal’s take on this and other hot Pelotopics. We’re available on Apple PodcastsSpotifyGoogle PodcastsiHeartTuneIn. Be sure and follow us so you never miss an episode. You can also find the show online on While you’re there, like the page and join the group. Lastly, find us on our YouTube channel,, where you can watch all of our shows.

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