{"id":74584,"date":"2021-05-10T10:25:32","date_gmt":"2021-05-10T15:25:32","guid":{"rendered":"https:\/\/emilyfieldrd.com\/?p=74584"},"modified":"2021-06-04T15:37:44","modified_gmt":"2021-06-04T20:37:44","slug":"how-to-know-youre-eating-enough-carbs","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/how-to-know-youre-eating-enough-carbs\/","title":{"rendered":"how to know you&#8217;re eating enough carbs"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"74584\" class=\"elementor elementor-74584\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-61d7b28 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"61d7b28\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2097e07\" data-id=\"2097e07\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-71815c6 elementor-widget elementor-widget-text-editor\" data-id=\"71815c6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #262626; font-family: -apple-system, system-ui, 'Segoe UI', Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-style: normal; font-weight: 400;\">Keep reading to get some of your burning questions about carbs answered!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bc9a6be elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bc9a6be\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a558b41\" data-id=\"a558b41\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d71db27 elementor-widget elementor-widget-heading\" data-id=\"d71db27\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">HOW MANY CARBS SHOULD I EAT PER DAY?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3c44abc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3c44abc\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e3ce70e\" data-id=\"e3ce70e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-204051f elementor-widget elementor-widget-text-editor\" data-id=\"204051f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"_04xlpA direction-ltr align-start para-style-body\"><span class=\"JsGRdQ\">A sweeping, general recommendation for all active women is <\/span><span class=\"JsGRdQ\">150-200 g<\/span><span class=\"JsGRdQ\"> of carbs per day. Or, after you&#8217;ve calculated your carb targets from my <a href=\"https:\/\/emilyfieldrd.com\/macros-guide\/\">DIY Macros Guide<\/a> with your preferences and training in mind, do a double check to see that it&#8217;s not lower than 1 g per lb of body weight.<\/span><\/p><p class=\"_04xlpA direction-ltr align-start para-style-body\"><span class=\"JsGRdQ\">Some less active or shorter women may do well eating &lt;150 g carbohydrate while highly active women will need &gt;200 g of carbohydrate per day.<\/span><\/p><p class=\"_04xlpA direction-ltr align-start para-style-body\"><span class=\"JsGRdQ\">Insulin sensitivity may decline with age, so those women approaching or past menopause may see better results with fewer carbohydrates and more fat in the diet. However, physical activity, specifically strength training improves insulin sensitivity and may prevent common cellular changes and would warrant <\/span><span class=\"JsGRdQ\">little<\/span><span class=\"JsGRdQ\"> change in carbohydrate targets with advancing age.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6a522d9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6a522d9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ea58e85\" data-id=\"ea58e85\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b1930f4 elementor-widget elementor-widget-heading\" data-id=\"b1930f4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">HOW MANY CARBS SHOULD I EAT PER MEAL?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0ad7913 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0ad7913\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0bd5d4c\" data-id=\"0bd5d4c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5cd5a8b elementor-widget elementor-widget-text-editor\" data-id=\"5cd5a8b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"_04xlpA direction-ltr align-start para-style-body\"><span class=\"JsGRdQ\">Carbohydrates influence blood sugar balance so it is recommended to space them fairly evenly throughout all meals and snacks. For most, this looks like 30-50 g of carbohydrate per meal across 4-6 meals per day, but ultimately carbs can be stacked however you please.<\/span><\/p><p class=\"_04xlpA direction-ltr align-start para-style-body\"><span class=\"JsGRdQ\">Those who are highly active might choose to &#8220;bookend&#8221; their carbs around workouts. This means they emphasize a higher percentage of carbs (~40-50%) between their pre and post workout meals\/snacks. Playing with carbohydrate timing is an advanced tracking strategy and comes after mastering the basics of eating enough, consistently.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-66d5f58 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"66d5f58\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5c4cefd\" data-id=\"5c4cefd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-293cc9f elementor-widget elementor-widget-heading\" data-id=\"293cc9f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">SIGNS YOU MIGHT NOT BE EATING ENOUGH CARBS<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c6c3a0d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c6c3a0d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-da5ebec\" data-id=\"da5ebec\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0307a63 elementor-widget elementor-widget-text-editor\" data-id=\"0307a63\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li class=\"_04xlpA direction-ltr align-start para-style-body\"><span class=\"JsGRdQ\">you crave, fantasize, or otherwise find yourself obsessing over carbohydrate rich foods<\/span><\/li><li class=\"_04xlpA direction-ltr align-start para-style-body\">you struggle with energy during workouts, feel like you hit the wall and lack an extra gear to push yourself<\/li><li class=\"_04xlpA direction-ltr align-start para-style-body\">your body composition (muscle gain) is limited despite engaging in a structured strength training program<\/li><li class=\"_04xlpA direction-ltr align-start para-style-body\">you are not recovering well from workouts, you&#8217;re tender to the touch hours or days after exercise<\/li><li class=\"_04xlpA direction-ltr align-start para-style-body\">you feel fatigued, could use a nap most days, fall asleep early or shortly after workouts<\/li><li class=\"_04xlpA direction-ltr align-start para-style-body\">you struggle with brain fog or have trouble concentrating<\/li><li class=\"_04xlpA direction-ltr align-start para-style-body\">you have poor digestion, have loose stools, oscillate between constipation and diarrhea<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bfdd998 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bfdd998\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7374421\" data-id=\"7374421\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0c4a717 elementor-widget elementor-widget-heading\" data-id=\"0c4a717\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">CIRCUMSTANCES THAT CHANGE YOUR NEED FOR CARBS<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d76e392 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d76e392\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-75d5217\" data-id=\"75d5217\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1917c57 elementor-widget elementor-widget-text-editor\" data-id=\"1917c57\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li class=\"_04xlpA direction-ltr align-center para-style-body\"><span class=\"JsGRdQ\">sex<\/span><\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">age<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">active time per week<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">type of activity<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">stress<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">current health status<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">health history<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">preference for carbohydrate-rich food<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">pregnancy, breastfeeding<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9255cb4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9255cb4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-875ca98\" data-id=\"875ca98\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-848779a elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"848779a\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9afadf1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9afadf1\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-dc5cfac\" data-id=\"dc5cfac\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9be397b elementor-widget elementor-widget-text-editor\" data-id=\"9be397b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>If after reading this you&#8217;re still thinking, &#8220;but how many carbs do I need, specifically?&#8221;\u2063\u2063\u2063\u2063<br \/>\u2063\u2063\u2063\u2063<br \/>I gotchu!\u2063\u2063\u2063\u2063<br \/>\u2063\u2063\u2063\u2063<br \/>My free <a href=\"https:\/\/emilyfieldrd.com\/macros-guide\/\">DIY Macros Guide<\/a> download would be a great place to start to help you figure out what ALL your macro targets should be &#8211; including carbs. \u2063\u2063\u2063\u2063<br \/>\u2063\u2063\u2063\u2063<br \/>Of course, if you want me and my macro expert team of dietitians to do the math for you, the <a href=\"https:\/\/emilyfieldrd.com\/macro-calculation\/\">Personalized Macro Calculation<\/a> service is exactly what you need.<br \/>\u2063\u2063\u2063<br \/>While I\u2019m rarely recommending an active woman eat fewer than 150 g carbs per day, there are several factors that can influence a daily carb target.<\/p><ul><li>You prefer plant-based eats. Wouldn\u2019t it be nice if the calculator knew that before spitting out an impossible protein to carbohydrate ratio.<\/li><li>You\u2019re not sure if you want to fat loss or lean muscle gain phase &#8211; or both<\/li><li>You\u2019re stuck between wanting to see definition in your arms and wanting to string together pull-ups. Your training age, training history and goals will influence carbohydrate targets.\u2063\u2063<\/li><li>You\u2019re riding the waves of peri-menopause. Even though you\u2019re highly active, carb sensitivity drops as we age, especially if you\u2019re not engaging in resistance training. \u2063\u2063<\/li><li>You\u2019re in a season of life that\u2019s stressful! So you wanna do everything in your power to support your body to mitigate that stress and build resiliency &#8211; that definitely includes not skimping on carbs. \u2063\u2063<\/li><\/ul><p>So, like most things in nutrition, professionals usually recommend a nice comfortable, moderate middle ground that\u2019s influenced by your food preferences, personal goals, and health history <img decoding=\"async\" class=\"emoji\" role=\"img\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/13.0.1\/svg\/1f4a5.svg\" alt=\"\ud83d\udca5\" \/> and that goes for carb-rich eats, too. \u2063\u2063\u2063<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-72b250f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"72b250f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-2b6458a\" data-id=\"2b6458a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-fe52fdb\" data-id=\"fe52fdb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c800f35 elementor-widget elementor-widget-heading\" data-id=\"c800f35\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/emilyfieldrd.com\/macro-calculation\/\">calculate your macro targets with my guide<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-a3827ee\" data-id=\"a3827ee\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e35079a elementor-align-center elementor-widget elementor-widget-button\" data-id=\"e35079a\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/emilyfieldrd.com\/macros-guide\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">grab the DIY macro guide<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-c6fdb53\" data-id=\"c6fdb53\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Like most things in nutrition, I usually recommend a middle ground for carb intake that\u2019s influenced by your food preferences, personal goals, and health history.<\/p>\n","protected":false},"author":1,"featured_media":74586,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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