Fitness @ Home vs Gym

Fitness at Home vs Gym

The GYM or nothing?
It doesn’t have to be like that

Hello, in this vlog, I want to talk about the fact that for some people, it’s either, they have access to a gym or they don’t exercise and do nothing. This is super relevant to the times we are right now, with so many of us stuck at home and every gym around the country closed.

Talking to many friends and family, I hear some people lamenting that they can’t stay in shape and active because their gyms are close. In my head, I’m thinking, wait a minute, who said, you can’t be in great shape without the gym?

Let’s unpack this. The first reason why so many people choose to not exercise if they can’t go to the gym is to hide the fact that they are not all in, within, so if the stars are not aligned the right way, if the gym is not open, they cannot stay active and fit. This excuse is basically a copout.

The second reason is that millions of people out there are not used to actually exercising at home, they don’t know what to do, we can still say it’s an excuse to not stay active but I don’t think so. I think some people are still not totally all in with a healthy lifestyle. And the environment plays a big factor in helping them tilt the balance and stay active. So the combination of not knowing how to exercise at home plus not being used to it can be enough for you to just lay low and gradually get out of shape.

This second reason is connected to the third reason why some people can’t stay in shape by training at home. Boredom. Some people find it hard to be excited to exercise at home or run outside.

On the topic of running outside, I really understand it because, for the majority of my life, I hated running for the sake of running, I thought it was the most boring way to exercise and get active.

I rather run while playing a sport, basketball or soccer. Because the focus is not on running per se, you are playing a sport, it’s more dynamic.

Many of my friends who are into basketball or just pure fitness, bodybuilding, also hate running outside or find it uncomfortable, unless it’s doing it as a warm-up for basketball, football or soccer.

Anyway, let’s put running outside, aside for a minute because the main point of this video is to give you more options to stay fit without going to the gym. You can stay in tip-top magoo shape without ever stepping a foot into a gym.

As always, I should remind you that fitness and nutrition, being consistent with it is not possible if step 1, the mind is all in, it’s 99% mental.

Now, it’s 1000% possible to never go to the gym and be in excellent shape, no matter your age, sex, or your current level of fitness. I did it for 7 years.

In college, we had access to huge college gyms, it was heaven. But after college, before finding a job, I wasn’t thinking of subscribing to a gym in New York, it was too expensive. Then when I moved in with roommates, we had more space in the apartment. It made sense for me to keep my fitness by working out at home.
At first, I thought I was going to exercise at home for a couple of weeks if not months then get a gym membership. Next thing you know, I started to appreciate the benefits of training from the comfort of my house.

  1. I had close to the same results I was getting in the gym
  2. I was saving money and time. Imagine the time spent going to and back to the gym.
  3. There was no waiting for someone to use a machine or equipment. You can also play your favorite music on the speakers and watch TV.

So I ended up doing it for 7 years, from 2012 to 2019. Once I started working, I realized quickly that exercising at home was a great hack. Because I see so many people who are so tired after work, spending considerable time going to the gym and home after. Speak to people and see how many miss the gym because of commute time.

I didn’t have crazy equipment at home, it’s an apartment, I have some good amount of space but not a full empty garage or basement like many of my friends back in the south or west coast.

Here are the basics you want to know to design your workout from home, or at the gym.

Divide the body into three parts, upper body, lower body, and abs. Or pushing muscles of the upper body, pulling muscles of the upper body and legs.

If you allocate three days a week to exercising at home, you can achieve and maintain a great physique your whole life. You can also add some cardio or just do aerobic cardio three to five times a week if your first goal is to lose weight. Aerobic cardio is the go-to fitness strategy to lose fat because it targets the energy system that maximizes fat burning the most.

Examples of aerobic cardio exercises are walking, jogging, biking, or some slow-paced jump rope. Each of these exercises can be done without access to a gym.

Now, If you want to build lean muscle mass, you can mix your workouts at home. This is what I have been doing for 7 years. You can choose to walk or jog outside from forty minutes to an hour twice a week and take another three days for bodyweight exercises. This was my baseline fitness schedule.

Over the years, I modified my home workouts as my understanding of fitness grew. A big upgrade was adding yoga on days I didn’t lift weights. So let’s say I was training three times a week at home. Monday and Thursday would be upper body, pushing and pulling muscles.

Then Wednesday would be legs. So Tuesday, Friday and Saturday, I would do 30 minutes of yoga, then 30 mins of jogging outside and then come back for 10 mins of abs. Boom, that’s a powerful week. For 7 years, I didn’t go one week without following this routine.

Some weeks I only did the weight body exercises, so 3 training sessions, other weeks, I only did yoga cardio and abs. I adapted it by seasons, with time available and mixing it with basketball tournaments back in Jersey and New York.

Usually, when spring comes back, I start playing more basketball tournaments, so I reduce my cardio and lifting to have enough energy and be fresh for basketball games.

OK, I just gave you an overview of my training routine at home without going into specific workouts, which I will do in another video, there are also a ton of people sharing home workouts online, on Instagram and youtube. What I wanted to share with you is that you can totally be fit and healthy without going to the gym.

Now, some people love the gym and can’t do without it because it gives them so much more, and I truly understand that. But never forget why you are doing this, you want to be proactive with your health, fit and vibrant. If you cannot access a gym for weeks or years, you can still stay fit and healthy.

Now, before we finish, we must talk about the mental aspect of exercising from home, which is the missing link between those who can consistently train from home and those who cannot.

Millions of people out there hate training at home because they simply don’t have the motivation. Going to the gym, having your gym clothes ready, the scenery of the gym, being surrounded by other people exercising, I get it, it’s better than being alone at home.

But I see training at home as mental fitness, besides all the benefits I talked about earlier, being by yourself, motivating yourself to switch from your bed or couch to beast mode and sweating is far from easy. You have to fight off boredom and self-motivate, ignite yourself.

Going to the gym is like going to the nightclub, it’s easier to dance and move around in the night club then doing it by yourself at home. But it’s a skill we all need to develop, being able to flip the switch at will. Because this mental ability will translate to your nutrition, and even better, it’s a way to assert dominance at home, at your home base, HQ.

I say it all the time to clients, the real battle is at home. Home is where people spend the majority of their time, home is where people gain weight, home is where people get out of shape, become unhealthy. For billions of people out there, home is where their inner cookie monster personality resides, he is in total control there.

If you really, really want to sustain a healthy lifestyle, you need to claim back your home territory and set new standards of living. Make it your church of health. Your healthy personality has to be in the driver seat when you are home, this is a must. And exercising at home is one of the best ways to make this happen.

Whether it’s in your garage, basement, living room, or kitchen…the more you can consistently train at your house, the more united toward a healthy lifestyle you will become, within. Because inside your mind is the True home you want to take full control first. That’s step one, 99% of it is mental.

When you are comfortable training at home, you are setting a new vibe, eating healthy will be easier as well because the vibe coming from training at home is already in the air, you are more likely to stay congruent by eating healthy.

It’s up to you, thank you.

Cancer is Also Natural, So What?

Cancer is also Natural, so What?

Everything is natural, cancer is natural,
the coronavirus is also natural, so?

Hello,

From time to time, I have conversations with people about life in general, how we can improve ourselves and many of those conversations lead to fitness, nutrition, and mental health.

But sometimes, I am told that people cannot change, because it’s their nature, so if someone has a sweet tooth, that’s it, it’s who they are, we should just accept it. Or if a person gets angry often or depressed, we should accept it and support them because it’s part of their nature. Someone is a drug addict, hey, that’s his nature.

This type of answer always sounds illogical to me because saying it’s your nature as I way to not improve yourself is a cop-out because if you really think about it, everything in this world is part of nature.

Better be honest and say, you know what. I don’t want to change who I am, as currently constructed, I’m fine like this. But saying it’s your nature so you cannot change, that’s a copout.

The coronavirus is part of Nature, cancer is part of nature, diabetes is part of nature…So saying you don’t want to change or improve yourself because you are who you are is self-limiting and deceptive.

Being fit, healthy, happy, mentally flourishing is also part of nature. Everything that is possible in the universe is part of nature. But because it’s part of nature doesn’t mean it’s always good for you. We have the power to reduce downsides and increase upsides. Through our actions, we can go toward more suffering or more happiness.

And that’s the beauty of being humans, the freedom we possess allows us to improve, we are not fixed.

But this freedom also means that nature will cooperate with us in any direction we choose to go. If you want to eat unhealthy and stay inactive, nature will cooperate and help you, that will become your nature, if you want to be miserable, nature will cooperate with you and provide you more opportunities to be unhappy.

If you want to work hard and become successful at what you do, nature will cooperate,
If you want to be healthy and vibrant, nature will also cooperate.

Whatever you choose to do and become, nature will cooperate.
Now, here is the twist…Nature will cooperate with you… but are you cooperating with nature?

By that I mean, there is a way to move in the world by going in the same direction nature is flowing.
You can swim against the streams or float with the stream. Nature has ways for us to move that creates the least amount of suffering and resistance in our lives, this is what the essence of the TAO is all about.

Tao means the way, a way to be so in tune with nature that our behavior flows with it. We are in sync.
Applied to the body and mind, harmony and sync are what we call being healthy.

And if you reflect on this, you see that whenever you are out of sync, you can feel pain…a headache, a toothache, back pain or worse…those are notifications that we are not in harmony. And as soon as we fix these issues…we are back in sync and everything feels right and pleasant.

If you play sports, you might understand this better by what athletes call being in the zone, it’s a surreal feeling. You feel like everything is flowing, you are in perfect synchrony.

You can eat enough to be healthy, that’s flowing with how your body is supposed to be.
You finish eating and you feel satiated, not full, not bloated, not drowsy.

Or you can swim upstream and overeat and become fat, obese and sick, that’s also nature but here, you are going against natural laws, hence suffering from it.

From a higher vantage point, we can see that being in sync with nature is what science is about, discovering hidden laws of nature, creating technologies following those laws and improving our lives.

  • By understanding gravity, we can fly airplanes today
  • By understanding electricity, we have light
  • By understanding thermodynamics, we have cold air in casinos in the deserts, I love me some Las Vegas
  • By understanding nutrition, you can be healthy, strong and vibrant
  • Remaining a kid is natural, so is growing up
  • Being immature is natural, so is maturing and going beyond, blossoming
  • Being overweight is natural, so is being fit and healthy

Tao means the way, it’s up to you to cooperate with the laws of nature, get in tune with nature around and within you, or go against it. In either case, nature will cooperate with you because you are part of nature, it’s one uni-verse, we all parts of one super-organism.

It’s up to you, thank you

Money Prime, Lowest health

Money Prime, Lowest Health

Money Prime, Lowest health

Hello,

In this video, I want to talk to you about a paradox, how for many people, when reaching their financial peaks,
the top of their earning range, many people find themselves in terrible health.

This is a topic I bring to clients, friends, and loved ones who are below 40 years old. I want to help them understand that now that they are still young,
it’s the best time to adopt healthy lifestyles, increase their Wellness IQs and create healthy habits.

Preserving your mojo and vibrancy now so you can fully enjoy the fruits of your labor later in life, so when the time comes when you are making the most money, you can really enjoy it. Most likely, in your 20s and 30s, you will be climbing the ranks at your job, either working for yourself or at a company.

If things go well, you will most likely reach your peak earning range in your 40s and 50s.
Yet, look around and it’s the age where billions of people start to experience massive health issues.

Now you have some real money but your health is compromised, worse, your life could be cut short.
Surgeries here and there and taking all kinds of pills to manage your health.

We know about the physical consequences of diseases like diabetes, cancer, hypertension, being overweight or obese, back pain and so forth,
but what are the mental effects. Worrying about your health will always be in the back of your mind.

And that’s a tragedy, I always keep in mind that, I need to be ready to savor my earning prime, I’m walking toward this road healthy and vibrant.
I can enjoy life now and later if more money comes or doesn’t come.

My health is my number one priority now, and this takes care of my future health. Because every action we take in the present is planting seeds for the future.
It’s the law of cause and effect.

When it comes down to it, before you think of following this diet or that diet, and this fitness plan,
some deeper understanding needs to take place, so you are making sure, you are not going to fail, again, or relapse after getting in shape and eating well.

If an emotional understanding of being healthy is not developed while you follow a new diet or fitness plan,
you will most likely join the 95% of people who quit before reaching their fitness goals or relapse shortly after. The mind is 99% of it.

This is just another way to help you understand the ripple effect of your current thoughts, desires, and actions in the future.

Why not feel good now and later in your life?

We love to talk about our 401K, how much we are saving, how we plan to buy some real estate and our dream house,
go on those wonderful trips around the world, but how many people do you hear talk about being healthy in 20-30 years, fit and vibrant?

What we often see is people working hard their entire lives and when they are older, in their 50s and 60s, their health is so compromised,
they can’t truly enjoy what they earned. So people around them, their children enjoy it.

It’s up to you,

Thank you

Karma Yoga & Your Health

Karma Yoga & Your Health

 

Karma Yoga & Your health

Hello,

In this video, I will speak about some ancient wisdom from yoga and how that can help you lose weight or gain muscle and stay fit forever. This ancient social science is called Karma Yoga.

When you peak of yoga, many people automatically think of yoga pants and doing physical yoga, which is actually called asana, meaning postures.

But there is more to yoga than doing physical postures. Yoga is actually a science of improving the mind. And yogis who created it thousands of years ago built different disciplines within Yoga. Karma yoga, the title of this video, is one of the 8 disciplines of Yoga.

Before even doing physical yoga, there is karma yoga. Because ancient masters realized that it can be somewhat difficult for some people to start doing physical yoga and commit to it regularly. So the beginning of yoga is karma yoga, and the end is meditation.

The genius of yoga is this, in order to have full control of your mind, which is important if you want to maintain a healthy lifestyle, you need to cross three bridges. The first bridge to control is the one between you and the environment around you, the second bridge is between your body and your mind, and the last bridge is between your mind and your consciousness.

Yoga explains that if you are not able to control your environment, by control I mean, make sure it doesn’t enslave you and negatively influence your behavior, it will be impossible for you to reach higher levels of yoga and take full control of your mind.

This is exactly the same situation with your nutrition and fitness.

If you want to successfully transition to a healthy lifestyle, you have to gain back your individuality, reduce the impact of negative influences in your environment, cut the link, gain back your autonomy.

Culture, family, friends, co-workers, can all make it impossible for you to eat healthy and stay fit. We see this happening every day. People feel defeated out there.

This is what karma yoga is all about, helping people learn how to reduce the impact of their environment so they can gain more control over their own lives, and improve.

We hear this often, he or she is a victim of his environment. So it’s important we learn how to take back control.

In the best-case scenario, the environment, our friends, family, and culture would help us eat well, stay healthy and exercise, but that is not the case. 70% Americans are overweight or obese, which means 7 out of 10 people around you do not have a healthy lifestyle.

Applying the principle of karma yoga means, create some space around you, so you can have time to cultivate your body, mind, and spirit.

Reduce conflicts you may have with the environment around you as much as possible. Reduce the drama, don’t take part in new drama around you. Being involved in drama left and right make it harder for us to be at peace.

Besides the negative tension that can come with it, being too involved in other people’s lives and worst, gossiping, can distract us from what matters most, our health and happiness and top priorities.

There is only 24 hours in a day and our energy is limited, so we have to focus on what matters most.

So if you are thinking of losing weight, getting in top shape, and want to make this a lifestyle so you can be vibrant as you age, apply some karma yoga in your life, create some space and room to breathe between you and your environment, regain your individuality.

Then it will be easier for you to eat healthy and be active, more importantly, be consistent with it.

The mind is like a radio, it doesn’t work well if there is too much noise, you won’t be able to hear your own inner voice, so reduce the noise in your life, and all a sudden, you gain more clarity, then the better your health becomes, mentally and physically, the stronger your will power and mojo.

It’s up to you, thank you.

Do You Love Your Prison?

Do You Love Your Prison?

Do you love your prison?

Many times, when I’m helping someone lose weight, gain muscle or improve their overall health, I interview them to learn everything I can about their current lifestyle. Next, I advise them and provide a blueprint for them to start.

Often time, when I’m giving people examples of food they will need to remove from their diets, I can see their emotions shift downward.

That’s how this story of loving your prison comes into play. I heard it a few years ago, I don’t know if it’s true or not, but it might as well be true because it’s an allegory about human psychology.

They say back in the french revolution, when the king got dethroned, the population went to locals prisons and freed everyone who was in it. Because so many of them were in prison just for being opposed to the king and monarchy.

Some prisoners were in jail for 10+ years, spending the majority of their time outside prison cells with chains on their hands or a big round stone linked to their ankles.

So when these prisoners got freed, many of them came back weeks after for the simple reason that they were so accustomed to being chained in prison for the majority of the day, they felt uneasy being chain free. To the point where many prisoners, now free, couldn’t sleep at night. They felt better, happier in prison than outside of it.

This story expresses what I often find out with some people looking to lose weight, gain lean muscle and adopt healthier lifestyles.

Even though eating healthy and being active is shown to increase human happiness in so many ways, some do not want to give up bad eating habits…the same way some people rather stay in toxic relationships than being on their own.

Some food habits can slow you down, make you more tired, overweight, unhappy, but because those habits are so anchored, you feel attached and attracted to them.

You talk to people who swear, they want to be in better shape, healthy, vibrant, but once you start to give them a blueprint, all the sudden, it’s too much effort, you know what, I’m not ready right now, It’s a lot you are asking.

Can someone be sick, stressed, unhealthy, lethargic, overweight and happy? Is this possible? I don’t know. But there is a biological basis to happiness, one needs to be in a proper mental, physiological and environmental range.

Some people attachment to unhealthy food is so strong that I start slow sometimes, I say, you know what, you can still eat this type of food but we have to reduce the quantities. So step by step we can help them cut unhealthy food and transition to a healthy lifestyle.

But many times I really want to stay, hey, just cut it out right away, cold turkey. Be courageous, first understand what is at stake, your health, vibrancy, happiness, not being in pain and sick. Then gather courage and make the switch, once and for all. Because we all know people who made life decisions in split seconds.

If I’m unknowingly poisoning myself and you help me identify the cause, if I really know the consequence of poisoning my body and mind, If I understand it, I cannot say, you know what, I’m going to take less poison but still ingest it. Right there, I would cut it out.

Now, without a doubt, it’s more complex with unhealthy food, because this poison has some positive effects, the initial pleasure of it can make us forget the poisonous effect on our health. Hence why you need to reassess your relationship with food, become more aware of the true impact on your health, physical and mental.

I do understand that this approach of cutting bad food from your life, all at once, might do more harm than good if you are not ready, at your core, to make this shift, once and for all.

This why I suggest, before even looking to lose weight and get in top shape, take care of the mental element first, which is 99% of it. Become more united within, toward changing your lifestyle.

It’s up to you, thank you

How to Lose Weight Fast

How to lose Weight Fast

Hello,

In today’s vlog, I will talk about one of the most researched phrases on google when it comes to health, nutrition, and fitness. How to lose weight Fast.

Since this website’s first stage is to focus on weight loss, getting lean but most importantly stay fit forever,
It’s important for me to answer every single question people looking to lose weight want to know.

During my research on topics to cover, I found out that people are looking for ways to lose weight rapidly, as fast as possible. So this video will help you achieve this goal.

I will explain how you can lose weight fast and also why I don’t recommend you go that route.
Not because it’s not going to work or you might hurt yourself, nope, it’s really up to you, but I don’t recommend you follow this route because you will ultimately lose. That’s why.

You will lose a ton of weight following these weight loss strategies but the potential to relapse will be extremely high. I will address this in another vlog called the best way to lose weight forever. You can also see my overall approach to weight loss in the video program called Lose Weight Forever on the website.

Let’s now focus on how to lose weight fast, quicker than gossip.

First off, when people say, they want to lose weight fast, how fast are we talking about, meaning, how much weight do you want to lose in a week or a month?

As someone who helped 100s of people lose weight, I think losing more than 15lbs a month can be considered losing weight fast. But here, let’s aim for more, what can you do to lose at least 20 pounds a month. That would be losing weight fast, 30 pounds would be lighting fast.

So let’s go with the goal of losing 30 pounds a month, how should I achieve this?

One more caveat before we dive in, some of the tips in this vlog are pretty harsh on the body and mind depending on your capacity to endure or stress levels.

I do not advise you to follow them all, and if you have any health conditions, talk about your weight loss strategy to your doctor. Let’s get into it.

If there is one thing you can do that will guarantee you to lose weight fast, 30 lbs in one month, it’s fasting. I’m not talking about intermittent fasting, which is easier to follow and way more manageable.

I’m talking about straight water or fluid fast. Personally, I have never been in a situation where I needed to water fast to lose weight but advised people who did it to lose 20, 50 pounds of extra weight. I actually did a water fast before, not to lose weight but for other health benefits. I now do at least once a year.

I also read various books and literature on fasting, from 1 week to 1 month and even better, I read 100s of long fasts reports on Reddit fasting. If you decide to do any fast lasting a week or more, you can read full reports from Redditors and educate yourself with some great books on this subject like Dr. Jason Fung, “The Complete Guide to Fasting”. On the Reddit fasting forum, I was stunned to read reports of people doing two month fast and losing up to 60lbs. This lets you know what the mind can help us accomplish in life. A two-month water fast is 60 days with no food intake, that’s incredible.

If you want to use an app to monitor and manage your fast, there is an app called zero fasting.

Now, how much weight can you lose by doing full water fast? I think you can reasonably lose 7 to 10 pounds a week. I once lost 15 pounds in one week of fasting. It was drastic.

What does a full fast look like? Well, basically, when I decided to do a full fast, starting the next Monday, I ate plenty of food the Saturday prior, a bit more than usual, then on Sunday, I hate less solid food to ease my body in the fast. I stopped eating on Sunday night at 8 pm.

The hardest days of fasting are usually the second or third day.

On the first day, you still have plenty of energy and maybe food in your system being digested from previous days. Food like carbs have some fibers in it, which makes the digestive process last anywhere from 24 to 48 hours.

I am used to fasting at least once or twice a month, usually on Monday. My roommate started doing it and I followed him. So one day fast is easy for me at this point. But many people report that the first day, they experience headaches, especially later in the day. There are many reasons why this can happen, one of them being blood sugar.

When you are used to eating a lot of carbohydrates. More than 30% of your overall macro-nutrients, it means your body relies a lot on energy made from carbs, which is sugar glucose.

If your diet is not good, the energy you get throughout the day is like a roller coaster, because sugar from simple, processed carbs spike your insulin, you get a boost of energy and then a drop, until your next meal. So people on regular carbs diets, the standard American diet, feel the need to eat something every 3-4 hours.

So when you fast, your system might not be used to not having any sugar in the bloodstream for so long, which can lead to headaches and feeling like you are sick. They call it the keto flu.

The core of losing weight via fast is to force, literally, force your body to switch energy systems and tap into your fat cells, because fat cells are the storage bank of energy in the body.

Fat cells are energy we don’t need now that we store for later, the problem is that, if you keep eating every day and overeat, the bank never gets empty, it gets bigger. So a Ketogenic diet, calorie restriction diet or fasting all trigger the fat cells’ bank to open up.

When you are not consuming carbs or are fasting, your body will start to make its own energy from within, the scientific word is gluconeogenesis. Converting fat cells in your body to energy.

The second and third day is usually the hardest because your body tends to crave food a lot. And the sensation of craving creates so many food thoughts, you will be thinking a lot about food. As someone who meditates a lot and watches my mind, it was interesting to see how much thoughts of eating populated my mind on the second and third days.

Another important element is that it takes some time for your system to shift fully toward burning fat cells for fuel, it’s ramping up during the first two to three days as many reports and research shows.

Hence why the second and third day are somewhat difficult to get by. You are not ingesting new calories and your body is not super efficient at tapping into your fat cells for energy.

Once you pass this period of mild to intense craving and hunger,it gets easier, because your body adapts to fasting. Literally, the sensation of hunger and craving disappears. And it was interesting to notice the amount of mental clarity I was in all day long, very similar to how it feels coming out of a long meditation, the aftereffect is very similar to days of fasting.

So if you can reach the third and fourth day, you will be able to go all the way to a week or more and be able to lose 15 plus pounds. Some people actually exercise during their week or month-long fasting. It’s mind-boggling but possible. Seeing people report on Reddit, I decided to do two days of cardio and one day of lifting weight during my week fasts. But it was hard, I felt so weak. But mentally it was alright.

Some people out there are doing weeks, month and some even do two-month fasting, that just shows the
Adaptive power of the human body and mind. This inbuilt evolutionary mechanism to survive, because back 20-30 thousand years ago, food was scarce, so we had to develop these mechanisms to adapt when facing famines or food scarcity.

If you really, really intend on doing more than a week fast, make sure you hydrate and prepare yourself mentally. Read other people’s reports and Dr. Fung’s book on fasting.

Also, another strategy would be to do week-long fasting and for the next two weeks or three, do intermittent fasting. This is a great strategy. Intermittent fasting is the next topic I will talk about but you should know that it can provide similar results of full fasts.

You will be able to have some food in your system at all times, it’s more tolerable and you can fully function in your day to day activities.

Note that if you decide to go for a fast longer than one week, please inform yourself. You will also need to take some vitamins to cover your micronutrients and stay healthy. For a week fast, I usually only depend on electrolytes, like zero-calorie Gatorade or a mix of water, sodium, and potassium. Remember, when it comes to energy, which we know as calories, your body will tap into your fat cells.

Intermittent Fasting

Now, let’s talk about intermittent fasting to lose weight rapidly. As the name implies, intermittent fasting is basically going through long periods of time during a full day without eating.

People following intermittent fasting diets speak about their eating and fasting windows.
The most popular forms of intermittent fasting are called the 16/8 and the 18/6.

These two intermittent fastings protocols refer to the amount of time within 24 hours that you will restrict yourself from eating and the time window where you will eat. So in one, you fast for 16 hours and are free to eat during the next 8 hours.

For example, with the 16/8 intermittent fasting strategy, you stop eating from dinner at 9 pm until the next day at 1 pm. So you are skipping breakfast and eating a late lunch. You have your lunch around 1 pm and later have dinner.

Some people follow a 17 or 18/6 model of intermittent fasting. They stop eating at 9 pm until the next day at 2 or 3 pm in the afternoon. This strategy is a little bit harder to follow.

But the 16/8 intermittent fasting strategy is the most common and the one I have been following for a few years now, I got used to it very quickly. Putting this diet aside, many people report that they naturally don’t feel like eating breakfast. This was the case for me growing up.

We have always been told that breakfast is the most important meal of the day. So our parents forced us to never skip breakfast.

But when I started to learn about nutrition science and the history of nutritionary guidelines, I saw how much impact marketing from different food groups had on how we eat today. I was surprised to learn that companies behind popular breakfast items campaigned to have nutrition guidelines recommend people to not skip breakfast.

I’m saying all this to point to the fact that you might find it easier to skip breakfast. Even if you are not used to it at first, give it a try. Because naturally, our body has higher levels of stress hormones in the morning when we wake up. Research reports that this might be an evolutionary adaptation, which nudges us to go out and seek food.

And the interesting fact about stress is that it can suppress your appetite, so you don’t feel like eating.
Some people when stressed don’t feel like eating, others overeat.

To resume, intermittent fasting is a great and powerful way to lose a ton of weight fast. And I recommend you also read more one it. Beyond losing weight, intermittent fasting helps reinvigorate the body in many ways. It gives time for the digestive system to rest. It allows the body to reset.

It’s like a phone battery that we let go down to 10% or so, when this happens, the body metabolisms operate differently. It accelerates the death of old cells via apoptosis, which triggers cell renewal, restores hormonal health and sensitivity, improves brain cognition, longevity and in your case, helps lose weight.

This is why I follow an intermittent fasting lifestyle, it simplifies my life in many ways. On top of that, I feel shaper mentally when my body is not full all the time. I feel lite. And it’s a great way to stay in shape without having to count calories left and right.

Now, it’s important to note that, following an intermittent lifestyle does not guarantee you are going to lose a lot of weight. Some people forget this important fact I’m about to say.

You still have to reduce your overall calorie intake, to create a deficit, which combined with an intermittent fasting strategy will ramp up the fat-burning process. I know many people interested in gaining muscle who gain weight following intermittent eating lifestyles.

A large number of people think that the eating window means it’s gone time, you can eat, eat and eat. Don’t fall for this. For some people, the issue is with craving food during the fasting window, so when it times to eat, they go all out and eat even more calories than they would normally do following a 3,4 meals a day strategy with breakfast.

This is one of the reasons I personally don’t recommend intermittent fasting to people I’m helping lose weight. Sure, intermittent fasting works, you will lose weight but from the mental aspect, if you are not prepared and all in, it will feel like torture. And this approach is not sustainable, worse, you might relapse and gain more weight.

This is why my program, lose weight forever focuses so much on the mental aspect, the missing link in adopting healthy lifestyles forever.

Making such a drastic shift in your nutrition from overeating and not being active to full fasting or intermittent fasting is like taking off a cast on a broken leg and starting to run right away.

It’s a violent approach. I speak more about this on the upcoming vlog titled the best way to lose weight forever.

Now, let’s go back to the other strategies you can use to lose weight fast.

Calorie Restriction

Now, let’s talk about calorie restriction, also called calorie deficit. If you choose to do full water fast, you don’t need to worry about calorie restriction. But if you follow an intermittent fasting strategy, low carb or Keto, which I will talk about later, you have to combine them with a calorie restriction strategy.

Calorie restriction is very simple to understand but a bit more technical to figure out if you are new to this.
Basically, each person, depending on sex, age, muscle mass, and activity level, have to burn a certain amount of calories every day.

In order to maintain our current weight, the BMR and TDEE equations were invented to calculate the minimum amount of calories required to do so.

BMR stands for basal metabolic rate, this equation does not take into account our activity level, but when we are at rest. The TDEE stands for total daily energy expenditure, which takes into account all the parameters of the BMR, such as age, sex plus our estimated activity level.

As you might know, to lose weight, you need to eat less than what your body needs, so less than your BMR or TDEE. The goal is to trigger your body to tap into your fat cells and release all this stored energy, this is how you lose weight. All the strategies on this video are geared toward this goal.

But you need to find out your BMR and make sure you eat below this number of calories every day. If you don’t follow a calorie restriction protocol, it will be hard if not impossible for you to lose any weight. And if you want to lose weight rapidly, more than 20lbs a month, a calorie restriction strategy alone will not help you do that. You need to combine it with other strategies.

There are many online calculators and apps that help you figure out your BMR so you can eat below this number.

In the free tool section of the website, we built a nutrition calculator that will help you find out your BMR.
Just enter your age and sex to find out your BMR. Next, I provide you two options to create a calorie deficit.

The first option lowers your BMR by 500 calories, and the second option I recommend lowers it by 1000 calories.

More than just helping you find out your BMR and then create a calorie deficit in order to lose weight, this calculator will also help you figure out your macronutrients, basically how much percentage of carbs, protein, and fats you should consume.

This third step is important and is the next strategy to lose weight fast you can integrate into your master plan. Let’s go over it.

Follow a Low Carb Diet

The ketogenic diet, paleo to Atkins, all these diets are forms of low carb diets, very popular in the past 15 years with people following healthy lifestyles and those transitioning toward them.

If I wanted to lose weight extremely fast, more than 20lbs a month, I would follow an intermittent fasting strategy, combined with a low carb diet and eat below my BMR to be in a calorie deficit every day.

This blueprint is what I recommend you follow because even though a full water fast helps you lose weight faster, it’s very hard to follow, mentally draining and not compatible if you have a busy schedule and need to have enough energy every day.

Now, I recommend you follow a low carb diet for many health benefits, but mainly because of the effect of carbs on the hormone responsible for storing fat in the body. Insulin.

Many people out there follow all kinds of diet and training programs without ever taking the time to dig into nutrition and fitness science and find out how the body, the metabolism works.

There are two hormones you want to know more about if you want to lose weight fast, and then stay fit for the rest of your life. Insulin and Glucagon. I speak at length about these hormones and others in the fat loss section on my video program lose weight forever. It will save you hours of reading books on nutrition science and physiology.

Basically, carbs, such as bread, pasta, rice, potatoes, cereal and all types of sweet, if not needed by the body, get converted into fatty acids and get stored in the fat cells, that’s how someone gains weight.

Insulin is the hormone playing the police officer, regulating energy traffic in the body. Muscles and cells in the body need energy to function and keep us alive, so it’s crucial they have enough of it at all times. But too much energy sugar in the bloodstream is not good, it’s dangerous. Diabetes, hypertension, clogged arteries, systemic inflammation, obesity, all these diseases are linked to an overabundance of energy sugar glucose in the body.

So the body developed ways to store energy in the body so it doesn’t just stay in the bloodstream.
Extra energy can be stored in muscles. Each muscle can store some amount of glucose they convert to a form of energy called glycogen.

You should know that carbohydrates are a form of sugar, so when we consume it, it gets converted to blood sugar called glucose. As I just mentioned, this glucose can be converted to glycogen, muscle energy or can be stored as fat.

Listen carefully, when glucose sugar enters the bloodstream, the insulin officer is called upon. First, he looks around to see if muscles are currently active and need energy right away.

Next, insulin checks if muscles that were active hours or a day before need to replenish their energy storage with glycogen.

Now, if muscles and cells in your body don’t need glucose energy from the food and carbs you just ate, the insulin officer will not waste this energy, it will be stored in your fat cells.

The reality in America and around the world is that most people follow diets full of carbs and do not exercise or stay active enough on a daily basis. So you can predict what will happen after consuming carbs made of sugar and worse, overeating. This is the perfect recipe for storing extra energy in fat cells and gaining weight.

This is what billions of people around the world are doing every day.

What’s worse is that over time, the hormone insulin starts to malfunction, because it is called upon so much. Imagine a traffic officer who works 19 hours a day, every day. It’s just a matter of time before he becomes sick and can’t do his job properly. This is what happens to insulin. It starts with insulin sensitivity issues, metabolic syndrome, all the way to diabetes.

I won’t go too far on the topic of insulin malfunction because the point I want you to remember is how following a low carb diet will help you lose weight fast and restore your health.

A low carb diet means consuming less than 25% carbohydrates a day.
For example, let’s say, you find out with a nutrition calculator that your BMR, basal metabolic rate, is 1800 calories, meaning you need to consume 1800 calories a day to keep your current weight.

Now, to trigger fat loss, you want to eat lower than that. So let’s say you set a goal of eating 1000 calories a day for the next three months.

25% carbs mean only 25% of the 1000 calories will come from carbs, so that’s 250 calories. Now you can write it down or put it in my fitness pal to monitor your daily food consumption.

A keto diet is an extreme form of low carb diet, where you only eat less than 5% carbs a day. This nutrition strategy forces your body to really dig into the fat cells to create energy, not from sugar carbohydrates but from molecules called ketones. Made from your fat cells.
It’s crucial you understand that in order to trigger your metabolism to burn fat, you need to activate the opposite hormone of insulin. Insulin has a twin hormone that works in reverse. Meaning if insulin helps the body store extra energy in the fat cells, it’s twin hormone, called Glucagon, helps the body use the energy trapped in the fat cells.

And the only way to trigger this fat-burning hormone that is glucagon is by not having sugar glucose in circulation. The body always needs energy to function, so if there is no glucose energy available, it has to find another way. This is where glucagon comes into play.

When blood sugar levels drop to a certain threshold, glucagon is activated, and fat cells are burned for energy. The human body has its own fat burner. That’s something few people know. And if you understand the science, you can activate this fat burner at will and lose as much weight as you want.

To resume the low carb strategy, follow a nutrition plan where you consume less than 20% carbs a day.

Either 20% or 15% carbs, this is what I usually recommend people to follow. You can calculate all of this with the nutrition calculator available on the website.

The Ketogenic diet is very trendy lately, for good reasons, but I don’t recommend it to people following the Lose Weight Forever program.

My approach is to start from the mind, you have to be all in within, the transition to losing weight forever has to be smooth, and you can’t make this transition last if you are divided within.

Going from eating a lot of carbs every day to practically no carbs with the keto diet demands a lot of discipline. And what people do is that they follow the wrong kind of discipline, which is a form of self-violence. Because within, the side that wants to eat carbs, which I call the cookie monster, is still present but imprisoned. People jump on the keto diet and see results fast, but that doesn’t last.

Keep in mind that most people, more than 90% of people following a diet fail before reaching their goals or relapse shortly after. This is what led me to create this program and come up with a complete, different approach than what has been done so far in the nutrition and fitness industry. We start with step one, the mind, which is 99% of losing weight forever.

But if you want to just lose weight fast, and can push through the mental turbulence… a keto diet, with around 5% carbs will help you burn more fat than the low carb diet I recommend, around 15 to 20% carbs. It’s up to you.

Ok, so far, we talked about full fasting, intermittent fasting, calorie deficit, and low carb diet. Now, let’s talk about fitness, another powerful tool to lose a lot of weight fast.

Aerobic Cardio for Fitness To Lose Weight

When it comes to fitness to lose weight, you have to be very precise choosing what to follow. I can’t tell you the number of people I see in gyms, either by themselves or with trainers that are doing exercises not focused on helping them lose weight.

You might ask, but maybe it’s not what they are looking for…But I’m talking about people who are overweight, obese and out of shape.

It’s you study human biomechanics, you come to understand that lifting weight or doing intense conditioning exercises is damaging to the body and joints. Imagine putting weight on a building whose structure is not properly balanced and lean.

This training approach leads people to overcompensate with muscles and other body parts which increases injury risks. Looking to learn more about human movement and how I can better help clients, I got a Functional Movement Screening certification and continue to learn more about human biomechanics.

Now let’s get back to business. If you want to select a fitness program that will help you lose weight fast,
Continue using the same reasoning we used with nutrition to lose weight, what type of fitness program maximizes fat loss. As always, the goal is to trigger your body’s hormonal system to tap into your fat cells, you know how to make it happen with your nutrition, now you need to do the same with your fitness.

I didn’t call this segment fitness, but aerobic cardio to be more precise. Fitness is very vague.
The human body uses different energy systems to produce molecules of energy called ATP ( short for adenosine triphosphate). The insight from studying human biochemistry is that not all energy systems the body uses tap into the fat cells.

If you remember, I said earlier that when you eat a low carb diet, such as the ketogenic diet, you basically cut the supply of carbs to the body, this means no more sugar is being ingested.

This action from your part sends a strong message to your body to switch energy systems and find a way to manufacture it from within. Neoglucogenesis is how the body taps into the fat cells and uses them as energy.

With your fitness, you want to follow a workout that will tap into your fat cells. I won’t make it too complex but basically, in terms of fitness, the body relies on three energy systems, a bit like a hybrid car.

When you need energy to generate a movement in a very short amount of time, the energy system called
phosphagen (creatine phosphate) will be selected.

The creatine phosphate is an energy pathway you would need if suddenly you get chased by a lion, or you are running a 100 meter in the Olympics.

But this energy pathway can only be accessed for no more than 10 seconds by itself.
After this short burst of energy, if you need more of it, your body will switch to other sources of energy.

The anaerobic and aerobic system are the two energy pathways we use every day to move around, at the gym and while playing sports.

Anaerobic means without oxygen, this energy system relies on energy obtained by glycogen, stored in your muscles.

But what you want is to tap into your fat cells to lose weight, because this is where all the extra weight is stored, it’s important you understand this. You don’t need to lose energy stored in your muscles, you need to lose all the energy stored in your fat cells. And to perform this job, you must activate the aerobic system.

Aero means with oxygen, with air. The aerobic system is an energy pathway that operates at a slower speed but has tons of energy available.

In contrast, the anaerobic system uses glucose in circulation, and glycogen stored locally in muscles. Anaerobic energy works faster, when you need energy right away, this system is primarily used.

Physical movements associated with speed and power are made with a type of muscle fibers called fast-twitch fibers, and if you look at microscopic images of these muscles fibers on google image, you will see how white fast-twitch fibers look because there is not that much blood flow and vascularity, less oxygen is needed.

So running fast, lifting weight, all these exercises rely on fast-twitch muscles, to produce force and speed.

Whereas walking, mild biking, jogging, dancing are the types of exercise that use primarily the aerobic system. Many sports require us to use all these three types of energy systems in synchrony, because we might be running slow for a while, then accelerate and so forth. A well-conditioned athlete is one that has all these systems well trained but even better, adapted to his particular sport.

If your main goal is to lose weight fast, aerobic cardio is the only strategy you want to focus on, until you reach this goal. Every other fitness strategy will be a waste of time.

Another benefit of aerobic training like walking or doing the elliptical machine is that it’s very mild on the body, so you recover from them quicker. This means you can walk, bike, or use the elliptical machine every day.

In comparison, exercises recruiting the anaerobic system and fast-twitch muscle fibers require more time to recover, come back to baseline and get stronger, which is called muscle super-compensation.

This is why since the 1970s and the understanding of energy pathways, aerobics cardio led so many people around the world toward jogging, walking as a mode of exercise or doing dance classes like Zumba to lose weight and stay within healthy BMI levels.

A person who is not overweight, in good shape has enough calories stored in his fat cells to survive without food for at least a month if he has access to water and electrolytes. So you can imagine how much extra energy someone who is overweight or obese has available. So the more aerobic cardio you do, the more fat you will burn.

If you want to lose weight fast, doing some aerobics cardio is a must, you can do them every day. Actually, it’s not a must, because if you choose the strategy of doing a water fast, you don’t need to do any cardio during that time, your body will be too tired, and you will be burning a ton of fat for energy.

I have a client I helped lose weight for weddings who were doing aerobics cardio twice a day, 45 mins in the morning and 45 mins at night and lost 30 to 50 pounds in 2-3 months.

And if you need another reason to do aerobic cardio, how about the connection with stress and relaxation. These mild ways to exercise your body don’t tax the nervous system as much as lifting weight, doing CrossFit and high-intensity training.

A crucial component of losing weight is reducing your stress level. There is a clear connection between stress and weight gain. I always make sure to explain it to clients I’m helping lose weight.

Anaerobic workouts like running fast, doing high-intensity training, called Hiit, CrossFit, lifting weight, these modalities are taxing to the body. They will stress your nervous system. As a result, you will burn less fat and be more tired and stressed. Being stressed makes it harder to stay away from unhealthy food and stay focused on your goal of losing weight.

When the weather gets better outside, around March, I start to jog every two to three days. After a week or two, it’s fun, your body gets used to it and you don’t have to focus on jogging, it’s automatic, you can listen to your favorite music and enjoy the warm weather, the sky, the surroundings.

I can easily drop 6-7 pounds this way, even though I don’t need to. So when I’m doing more cardio or during basketball season, which involves a lot of running, I make sure to increase the number of calories I eat daily so I don’t lose weight.

Back to you, you don’t need to jog right away, just walking for 40 up to 80 minutes each time is good enough to boost your fat loss. Same times if you prefer mild biking or the elliptical.

I recommend you do it at least three times a week but you can also do it more if you have time for it.
Some opt for cardio five to seven days a week.

Notice how relaxed and mentally sharp you feel after doing aerobic cardio, it’s a good way to detox the body, increase blood circulation and oxygen to body parts that normally don’t get as much oxygen.

If you go to the gym, you can do the elliptical or walk on the treadmill with an inclined angle. This hack makes it a bit harder to walk for long, it’s like hiking, your calves and shin might feel super sore the next few days, so ease your way into it.

To finish the fitness segment, if you want, you can alternate between, walking, biking and the elliptical, doing 15-20 mins on each of them.

And if you have access to a sauna or steam room, use it after every workout session.

Supplements

When it comes to losing weight, either doing it the right way, which takes more time because we take into account the mental aspect of lifestyle changes, or losing weight as fast as possible without hurting yourself, there are billions of people out there who first think about supplements if they want to lose weight.

We humans love to take shortcuts, especially if the task at hand is somewhat difficult.

The supplement industry is a 120 billion dollar a year industry, growing every year. A vast portion of the supplements sold on the market are ineffective or complete junk.

But sketchy marketers rely on people who think supplements are the magic bullet that melts fat away and builds lean muscles in a couple of months. This is the same reason people buy holy water from sacred places in the world.

When I was a kid back in Africa, I couldn’t wrap my mind about my mother and family members buying holy water from sacred places like Lourdes in France. How was that going to help us? You have to be pragmatic and a realist, if you think supplements are the magic key to making you lose weight, you are misleading yourself.

And take this from someone who is launching a supplement company in Africa. Some supplements can help support your overall strategy to lose weight. The keyword here is support because fasting, intermittent fasting, calorie deficit, low carb diet, and aerobic cardio are the main tools you need to lose weight.

These strategies should make 80 to 90% of your game plan. Supplements come into play for the 10-20% left.

First thing first, do not buy any supplement marketed as fat burners, there is very little scientific evidence about them working and worse, it might hurt you and make you feel dazed. Numerous supplements marketed as fat burners increase your metabolic rate, your heart rate, which can lead to palpitation, tremors and feeling uneasy.

The supplements I recommend to support your overall plan to lose weight fast work on other important factors of being healthy. So indirectly, they will help boost your weight loss.

I recommend you take some good quality fish oil, some turmeric mixed with ginger and black pepper for absorption, then Vitamin d3 and protein powder as a backup if you are on the go and don’t have time to eat some quality proteins.

Fish oil has so many health benefits that I will do an entire video just to explain them all. The primary reason to take fish oil is to increase the amount of omega 3s in the body, especially EPA and DHA. Because the common diet people follow are loaded with omega 6s. When the omega 6 to omega 3 balance lean too heavily to the omega 6, our body is pro-inflammatory.

Couple this with the fact that being overweight or obese is also pro-inflammatory, this is a dangerous cocktail many people are living with.

When someone becomes obese, the body sends inflammatory signals to the entire system, which accelerates oxidative stress, basically the rate at which things in the body break down. In the stress section, you will learn more about what catabolic and anabolic states are. If the body is overwhelmed and breaking down too fast, which is what oxidative stress is about, you are more exposed to develop diseases. Fish oil, more specifically omega 3s helps reduce oxidative stress and inflammation.

It also helps restore the health of your hormones, an important element in losing weight.
Earlier in this vlog, I spoke about insulin, the hormone in charge of regulating blood sugar glucose, the police officer in charge of sending extra energy to your fat cells which leads to weight gain.

Insulin tends to no work properly in people who are overweight and obese. Fish oil, turmeric, and ginger have all shown the ability to restore insulin sensitivity and blood sugar regulation.

Other benefits of fish oil include improving sleep quality and brain health, well being.

Now let’s talk about Turmeric and Ginger. The supplements I recommend, beyond helping you support your fat loss journey are very good for overall health, I take them myself every day. Turmeric and ginger are actually roots of the same family called Zingiberaceae or simply the ginger family.

Many plants of that family have been used in various cultures around the world for their overall health and medicinal properties for thousands of years.

Turmeric and ginger work extremely well at reducing local and systemic inflammation in the body, so people with different kinds of physical pain, such as joint pain, knee pain or back pain can reduce them with these supplements without the negative side effect of pharmaceuticals.

This combo also helps with restoring proper digestion, as well as working on blood regular regulation, which is why I recommend you get it.

Now let’s talk about protein powder. Consuming quality proteins is one of the “tricks” to cut cravings. Because when you change your nutrition for the better and start eating fewer carbs, you might experience moments of craving that can be, for some people, quite intense.

So in order to prevent this from happening and leading you to binge on carbs and snacks, you want to make sure you eat good proteins. If you choose to have breakfast, make sure you eat some form of complete protein.

Eggs, sausage, bacon, some greek yogurt, without sugar, of course, you can add some Splenda. For the other meals of the day, you have all the meat and fish available as well as nuts, that have some amount of protein in them. Beyond losing weight, many people like me follow a low carb diet all year long.

Naturally, if we reduce our carbs intake from 60-70% to 20% or below for some, we have to compensate for this with other macronutrients. Some, like the keto people, prefer to increase their fats. I prefer to increase both my fats and protein since I exercise a lot. Without enough protein on my diet, I would lose muscle mass.

So I make sure to eat enough proteins. Another benefit of protein is that it takes more energy for our body to break it down, which means more calories will be used to process it. This is called the thermic effect of food, very important to understand. Not all calories you eat get processed at the same speed through your metabolism, and some require more energy to be metabolized.

So by eating more proteins than simple carbs like bread, white rice or pasta, you will make your body spend more energy to process the proteins. Unlike simple carbs, proteins are going to enter your bloodstream and spike your insulin hormone right away, which in turn will activate the fat-storing process.

After using the online calculator to find out how many calories in total you should consume to create a calorie deficit, below your BMR, the calculator can help you find out the right macronutrient ratio I recommend you follow. I have two options, 60% fats, 20% carbs, and 20% protein. Easy to remember, 60/20/20. The other option is 50% fats, 20% carbs, and 30% proteins.

After this step, the calculator will break these percentages in grams for you, which you can then write down or insert into my fitness pal to monitor your nutrition every day.

Proteins are good but make sure you don’t overeat, this applies to all the macros, carb, fat and protein. You need to be in a calorie deficit at all times.

Having some protein powder in your house is useful in many ways. Especially to cut cravings, which often leads to relapsing and binging on carbs.

It’s also a good meal replacement option. Let’s say I don’t have time to eat breakfast or lunch, I can take two scoops of quality protein powder and it will give me as many proteins as eating a big piece of chicken breast or steak.

Or let’s say in the afternoon at work, you are craving food, which is a time where many people mental energy drop-down, which leads to eating some carbs, chips or sweets. Right away, take one scoop of protein powder, it will cut your craving and make you feel satiated right away.

Protein powder is also one of the cheapest ways to consume proteins in your diet.

For example, a chicken breast is around 2 to 3 dollar, and provides 25 to 30grams of protein. In comparison, 25grams of protein, from optimum nutrition whey protein, cost around 75 cents. Optimum Nutrition Gold Standard 100% Whey is what I have been taking for the past 10 years. It’s the best in terms of price and quality.

The fourth supplement I usually recommend to people I’m helping lose weight or who want to gain muscle or just preserve their health is vitamin D3. Another essential supplement to supply the body with this critical micronutrient.

Usually, we obtain vitamin D from the sun, specifically through contact with ultraviolet light, and food like eggs, salmon tuna or beef liver. But we spend 90% of our lives indoors, for a species that evolved outdoors, which is why millions of people if not billions are deficient in vitamin D.

Note that there is a difference between lacking total vitamin D and being deficient. Deficient varies in degrees, what you would like to have is optimal levels of vitamin D in your system. Vitamins can be water-soluble or fat-soluble. Fat-soluble vitamins can be stored longer in the body than water-soluble vitamins.

There is a long list of benefits vitamin D provides, no wonder full books are being written on this. From immune health to bone mineral density, lean muscle mass, to insulin sensitivity, hormonal health, mental performance and overall well being,

I recommend you get a good quality vitamin D3 and take about 2000IU a day. I usually buy the amazon brand.

Now, to finish the supplement section, let’s talk about some good quality multivitamins. I don’t usually recommend multivitamins because it’s often a blanket recommendation instead of taking a blood test or building a complete nutrition plan where most of your vitamins and minerals will come from.

But since I don’t know you directly, you can take some multivitamins to start off your weight loss journey and stop after finishing the bottle. Your next step will be taking a blood test to check your vitamins, minerals levels, and hormonal health. It’s something people should do often, check their blood test at least twice a year. There are a lot of online companies like Wellness Fx or EverlyWell that make is easy for you to understand your blood test results and improve your health.

As you can see, besides ginger, that has a slight thermogenic effect, meaning it might increase your metabolism so you kind of burn a bit more calories, none of the supplements I recommend are considered fat burners. If I don’t recommend that to people very close to me, I’m not recommending that to you.

Another thing about fat burners is that every time someone asks me about any fat burning supplements, I always take it as a sign that this person doesn’t really want to put in the work, they are looking for a magic pill.

Further, they are most likely not aware of the huge part the mind plays in successfully adopting a healthy lifestyle forever. This is the core of what my program Lose Weight Forever focuses on.

Now, let’s move to other tools you can use to boost your fat loss and reach your target weight as fast as possible without compromising your health.

Sleep & Weight Loss

The impact that sleeps and a lack of sleep can have on your capacity to lose weight is vast. Yet, when it comes to losing weight, people do not generally think of sleep. Here in America, it’s all about pushing it, doing more. The essence of doing more, be productive is great, but people are taking to extremes, thinking sleeping is for lazy people, the less you sleep the more time you have to kickass and be more productive.

Understand that you are not a machine, and there is a direct correlation between sleep and weight gain. So it’s not just about sleeping well to lose weight, it’s either sleep well or gain weight. To hammer the point home, I tell people in one of the videos of the program that it’s either they make sleeping well a must or stay fat.

Some of the most important hormones, actually every hormone in the body are important, but the ones involved in helping you lose weight or gain weight can malfunction if you are lacking sleep. Consistently getting seven to eight hours of sleep is a must if you really want to lose weight and stay healthy for the rest of your life. As important, if you want to be happy, in terms of mental health.

The amount of diseases linked to lack of sleep is frightening. One of them, besides weight gain and obesity, is the link between lack of sleep and Alzheimer’s disease. As a society, from children to adults, we have to take sleep seriously. If you consistently get 7 to 8 hours of sleep a night, you are doing your part to help restore your hormones and keep them healthy.

Testosterone

Sleep actually links well with the next tool you need to use, testosterone. It’s considered a male hormone because it’s the main hormone helping the body produce male-like characteristics, from sex organs to facial hair, voice depending during puberty and muscle mass.

It’s one of the reasons why men, in general, have less body fat than women. An athlete or fit male is supposed to have less than 12% body fat. In contrast, this level of body fat for a woman would be dangerous. A top female athlete needs to be around 22% body fat, 20% would be the max.

In both men and women, testosterone helps reduce body fat and increase lean muscle mass. So finding out natural ways to increase your hormonal health will help you have a steady amount of testosterone.

Sleep will help you have your optimal level of testosterone. We all have different thresholds of testosterone we can reach, so with quality sleep and other measures I’m about to talk about, you are making sure your testosterone levels are optimal.

Zinc is another micro mineral essential to testosterone health, which is why people recommend eating enough eggs, shellfish, red meats, and nuts, they are all high in zinc. Now, the other three ways to naturally boost your testosterone are lifting weight, reducing stress levels and losing weight. I will address stress and lifting weight since they are the next two recommendations to help you lose weight.

Lifting Weights to Burn Fat?

Let’s go over lifting weight as a modality to lose weight. My advice is that, if your goal is to lose weight fast, do not lift weights, use that time for aerobic cardio, as explained earlier in the video. You do not need to lift any amount of weight to lose fat, worst, weight lifting will slow down your progress toward losing weight within a short period of time.

A lot of fitness trainers and articles give terrible advice to people looking to lose weight. And in the past 10 years, lifting weight to lose weight has become a popular advice. Now, I don’t want you to take what I’m saying to the bank, learn in-depth fitness science and energy systems of the body and come up with your own conclusions. You hear people talking about HIIT training, short for high-intensity training. Which is doing explosive, intense weight lifting exercise and conditioning in short bursts, recovering a little and doing it again.

An overall HIIT training session is short, from 15 to 30 mins but intense. The logic behind that is that the intensity of this type of training will have your heartbeat increased through the following 4-5 hours after the workout, which means, your metabolism will be higher, thus helping you burn a bit more calories than usual.

This strategy is also applied to lifting weight. But what they don’t tell you is the reason why your heart rate will be higher than normal, 5-6 hours after a HIIT training session? Your heart rate will be higher because these types of workouts are very stressful to the body, in terms of heart rate, they put you in the red zone, weight lifting, in essence, is anaerobic, it requires your body to use energy without oxygen because the process of generating energy aerobically is slow. Lifting requires energy to be manufactured a bit quicker than when you are jogging or walking.

If you recall, anaerobic energy comes from glycogen stored in your muscles. Which leads me to the second point on why you should not lift weight if you want to lose fat rapidly. Weight lifting doesn’t directly tap into your fat cells as well as aerobic cardio does. Aerobic cardio, as the name indicates, generates energy with oxygen and fat. And the final point against weight lifting to lose fat is stress.

Out of all the strategies to lose weight I made in this video, the most important one is managing stress. It’s the core of my program Lose Weight Forever because I realized after 10 years of working in the fitness and nutrition industry that if you don’t manage your stress level, it will be impossible for you to sustain your effort to lose weight.

I’m sure you are excited and eager to lose weight right now, once you reach a point where you had enough being overweight, it’s like the cup is full, you gather enough courage and self-motivation to lose weight.

I hate to be the bearer of bad news but the relapse rate in nutrition and fitness is 95%, meaning, 9 out of 10 people who are looking to adopt healthier lifestyles, lose weight and stay fit quit before reaching their goals or relapse shortly after.

It’s critical to know what you are facing, the odds are against you, and knowing your enemy in detail is half the battle. What makes so many people fail and relapse at losing weight is that they overlook or ignore the role of stress and the mental aspect of losing weight.

Stress and mindstate are intertwined in such a way that if you don’t manage your stress, it will shift your mental state downward. You will have less mojo and eagerness to follow any of the strategies to lose weight I talked so far or you might find somewhere else.

Sure, you might be able to do it for a week or two, but if you are stressed, it will be harder and harder to keep up…hence people saying you need more and more discipline.

Which I think is a terrible recommendation, the more we get better at something, the easier it should become. If as time goes by, your effort to lose weight becomes harder and harder, it means your overall approach was wrong from the start, so now you rely on harsh discipline and external motivation to push yourself.

And this pushing might be a form of self-violence, because one part of your mind, the cookie monster wants to take back the driver seat, and the healthy side of you doesn’t want to let it happen. This inner conflict is mentally draining.

This is why in my program, the first step is helping you streamline your thoughts, wants and desire for them to be compatible with achieving your goal of losing weight. I show you all the mental tools needed to manage your mind state and take complete control of it, then it’s easier to execute the blueprint.

It’s important for me to also help you manage stress. Aerobic cardio does both, it helps you tap into your fat cells and burn calories for fuel and also act as an antidepressant. This is huge, we all know how better we feel after walking around and increasing oxygen intake. It’s not by mistake that millions of people like to run just to run, it makes them feel mentally better, aside from the physical effects. Some call it runner’s high.

Aerobic training is very mild on the body and mind, after doing it 2-3 times a week, you will start to enjoy it because unlike lifting weight, it’s painless. I’m not saying that lifting weights is bad, I lift weights three times a week, but I’m not trying to lose weight and have been doing this for 10 years now.

A final point about weight lifting is that you will hear and read some people saying how important it is to build muscle mass because it’s one of the ways to make it more difficult for your body to gain fat. This is true but understand that you cannot chase two rabbits at once. The blueprint to gain lean muscle mass and the blueprint to lose weight are completely different.

If you choose to lose weight and gain muscle at the same time, you will get mediocre results and lose hope. This is something that I explain to clients the first time we meet. We have to focus on one goal at a time. You are aiming at losing weight, burn fat as fast as possible, this should be your only fitness focus right now.

It’s true that once you lose all the excess weight you will look skinny. But that’s the first step. It’s better to be skinny or in normal shape and healthy than fat with some muscle under you because you are still in an unhealthy range and exposed to diseases linked to obesity.

Once you get back in a healthy normal range for your height, you can switch strategies and adopt a new goal, to be stronger, gain muscle, increase your bone density, increase your overall conditioning. This is what I have done with clients looking to lose weight. I don’t say just lose weight. Lose the weight and then we reassess and come up with new milestones for you to achieve. We have to keep it super simple, the mind likes clear and simple goals.

Stress and Fat Loss

Now, Let’s focus a little bit more on stress. I just explained how important it is for you to manage your stress level, the more relaxed and rested you are, mentally and physically, the easier it will be for you to follow strategies to lose weight. Something like fasting for two days requires a lot of willpower, so you can imagine how much of it you will need if you decide to fast for a week or more.

If you opt for intermittent fasting, which I think is best, plus a calorie deficit and low carb diet, you will still need some amount of discipline and willpower in the beginning. Because you are making drastic changes in your nutrition habits and lifestyle. For this shift to stick and become a new way of life, you need to have will power at least during the first months where those new habits are being created.

Now, one side effect of stress many people don’t know is how easier it is to crave carbs, sweets, and snacks under stress. This is where understanding endocrinology and neuro-science applied to nutrition helps a lot. A lot of nutritionists or trainers out there, if they don’t learn these other fields of science will not be helping clients understand the impact of stress and dieting.

The word stress is common in our language yet many don’t really understand the implication of being stressed. After a long arduous day at work or periods where we have to manage a lot of things, we say we are stressed, we can feel mentally more tired than usual and physically, we don’t have the same mojo.

There are two types of stress, acute and chronic. Acute stress is what is usually referred to as the good
form of stress. It’s a type of stress that doesn’t linger. It comes and goes. Riding a rollercoaster, lifting weight at the gym, playing an intense game of chess, studying all night for a test the next day, rolling your ankle, getting a cut on your hand…all those examples are forms of acute stress, short term stress.

And we usually say they are “good” but they can come with some pain, headache, increased heart rate, excitement, anger, pain.

The key takeaway with acute stress is that it doesn’t last and your body tends to adapt to what is stressing you and you get stronger. For example, lifting weight generates acute stress, but you are voluntarily going through some stress, physical pain to trigger a physiological adaptation after you recover from this workout.

If you cut open your finger, after a couple of days, you start to heal up.

In contrast, chronics stress is what is referred to as bad stress, because it stays longer. And you should know that any type of stress puts your body in a catabolic state. The body can either be in a state of building or breaking down. Catabolic and anabolic are the two scientific terms applied when the body is breaking down and building up.

Homeostasis, which is being healthy, is having a good balance between catabolic and anabolic states. When you are under stress, day after day, from work, not sleeping well, bad nutrition, depressed or anxious, if not fixed, you enter a state of chronic stress, and your body is in a constant catabolic state.

Applied to your goal of losing weight fast, being stressed makes it more likely that you will be attracted to carbs and sweets. Because of what this type of food does to the brain. It’s a form of self-medication.

When people eat simple carbs like fries, cookies, pasta, rice, cereals, fruit juices or sodas, the sensation of pleasure they get from it comes from serotonin, dopamine, and endorphins. Being under chronic stress, the mind is almost in survival mode, and when this happens, you are looking for what can make you feel good right now, not tomorrow.

This is why addressing stress levels and helping people include powerful ways to destress every day is one of the best ways you can help them maintain a weight loss plan for a long time and reach their goals.

So if you want to lose weight fast, reduce the maximum amount of stressors in your environment and make sure to include ways to destress in your life, you should do them every day.

You can have episodes of acute, short term stress here and there, but if you don’t have ways to blow off steam and de-stress every day, you will accumulate stress to a point where it becomes chronic, and now you have to deal with a bigger problem, making it extremely hard to follow nutrition guidelines to lose weight.

Eight years ago, when I was reading books on stress and its effects, and observing it with people I was training and helping lose weight, I put all my focus on reshaping my lifestyle and incorporating powerful ways to de-stress every day.
Right away I made a commitment to yoga, which is extremely useful to de-stress, from the focus on slow, extended breathing, combined with movement and stretching. It’s a form of moving meditation. Prior to that, I had no experience with Yoga, I just thought it was something for women.

Playing basketball, lifting weight, I have never been in an environment where my friends and fellow athletes were doing yoga, so it was a bit weird at first. But I started doing it twice a week at home, then did a 30-day challenge to really cement this in my lifestyle. This was 4-5 years ago, and I have been doing yoga two or three times a week since.

The next stress release practice I added to my life was meditation. I first got into it by doing breath meditation, called pranayama in yoga. This has been shown to dramatically reduce stress levels. You learn a powerful, manual way to take over your respiratory system and induce calm and peace in your mind. Ancient yogis discovered the connection between breathing, stress, the nervous system, and the mind.

After doing breathing meditation for 18 months, I switched to higher forms of mediation called insight meditation or contemplation of the mind, from within. I went from doing it twenty mins a day to thirty, then forty-five minutes. Now four years after my first meditation, I do between one or two hours of mediation every day. It’s almost impossible to go one day without meditating.

I will make another vlog on my journey with meditation and explain if you want to learn more. I’m also working on a master class course I will release in 2023.

You can add meditation or yoga to your lifestyle to make sure you have powerful tools to de-stress. Aerobic cardio, like walking, biking and jogging are great ways to de-stress, as well as the sauna. My gym has a very good sauna and steam room, so I use them at least twice a week.

Adding some of these tools to de-stress will increase your chance of success with losing weight and staying fit forever.

People are quick to jump on new diets and workout plan to lose weight, because they may have a lot of motivation at the beginning, but if you don’t plan for this invisible monster that is stress, it will hinder you from reaching your goal.

Do not underestimate the role of stress and weight gain. Remember, 95% of people dieting fail. There are 228 million Americans overweight or obese, and almost all of them have tried to lose weight, some did lose weight but the majority fail to reach their goals or relapse after.

Good video on How Sugar Affect the brain
Research: https://www.ncbi.nlm.nih.gov/pubmed/8697046

We are close to finishing with this mega vlog on how to lose weight fast.

Avoid Alcohol and Coffee

When I’m helping someone lose weight, I usually suggest they abstain from drinking in the first two months if not three to kick start their journey. There are few correlations between weight gain and alcohol, more when it comes to alcohol and general health, physical and mental, but that’s a subject for another video.

First, Alcohol is a quick way to ingest empty calories. Empty calories mean a calorie that besides providing energy to the body doesn’t give you any micronutrients, the vitamins, minerals, and antioxidants.

Never forget that you want to be in a calorie deficit to trigger fat loss. Given the fact that you will eat less than your basal metabolic rate, whatever you choose to eat has to be nutrient-dense. Eating some nuts, a steak, some fish or sweet potatoes will feed your body with a lot of micronutrients.

Another aspect of drinking alcohol is the connection with food cravings and overeating.

Living in New York City, it’s not by mistake that most fast food places are open late at night, especially on weekends versus all the healthy places closing around dinner time. Alcohol consumption leads many people to seek out unhealthy food, pizza, fries, pastries, and so forth.

It turns off your will power that is crucial in the first three months of losing weight, because you have so many things add to your life and others to remove, you need to stay alert, mindful and focused.

In the beginning, you can’t rely on habits and momentum yet, most of your nutrition habits led you to gain weight, so you have to offset them by taking full, manual control, that’s why your will power is so important.

Alcohol turns off your willpower muscle, which is located in the prefrontal cortex, the part of the brain that helps us think, reflect on what actions to take and activate our critical thinking software.

Your goal is to lose weight fast, and a bad night of drinking can offset everything you have been doing for weeks. Worse, the ripple effects of eating bad after drinking can bleed into the next day. Just waking up with a slight hangover, feeling foggy and lethargic is enough to reach out to food for comfort, for pleasure. So the potential to eat unhealthy food or overeat the next day after a night of drinking is high.

Another factoid about weight gain and alcohol is how it affects weight distribution in the body. This is why the term beer belly exists, because of the effect alcohol has on gaining fat in the belly area. Men are more likely to gain fat in their belly area than women because women have generally more adipose tissue all over the body to store fat in comparison to men.

This is why you see some men with big bellies but normal arms and legs.

Next, the effect of alcohol on the liver alone should be enough to motivate you to drink as little as possible if not stop drinking for the first three months, so you can really turn on your engine and burn twenty-plus pounds.

Alcohol consumption leads to a disease called fatty liver, hepatic steatosis. Your liver is extremely important for your overall health, and it’s where insulin does its work of regulating blood sugar. Consuming too much fruit or alcohol leads to the storage of fat in the liver. Besides insulin resistance, which will make it harder for you to lose weight and potentially leads to diabetes, fatty liver disease can lead to cirrhose, liver cancer and liver failure.

Given what I just said, a lot of people opt out to reduce drinking or stop for the first three months if not more. It’s also common for many people to stop drinking after realizing how much better they feel, mentally and physically.

Now, i think what’s even harder for many people to give up for 2-3 months is coffee. As Dunkin Donuts said, American run on…coffee.

Some people love coffee so much, it would be impossible to give it up for three months. And if that’s your case, then keep drinking coffee, because removing it from your diet, combined with all these changes you are going to make in order to lose weight might be too much.

I just want you to know that coffee is liquid stress. Every time you drink coffee, you are injecting stress in your body, and the mental and physical boost you get is a reaction from the body to stress, it amplifies your state.

Drinking coffee to sharpen your mind is like pressing a button for a lion to jump right in front of you, or a snake, if that’s scarier to you. Immediately, you will feel energized because your body will produce the hormone dopamine which increases alertness and focus. But his way to create alertness and focus is not optimal. Later in the day, you will crash mentally or lack energy.

One book on coffee I read broke it like this, the energy you get from drinking coffee is just borrowing energy that you would normally have later on in the day. So if you drink 2 cups of coffee by noon. You are taking away the energy your body will have for later in the day.

I talked earlier on the correlation of stress and weight gain, and why it’s important you reduce your stress levels as much as possible. But I do understand that you might be so used to drinking coffee that you will be more stressed without it. Coffee withdrawal is real.

I am currently writing another mega vlog on coffee. I want to share what I have learned about the impact of coffee on health, stress, and happiness. I think millions of people out there are not fully aware of the impact of coffee, which is a psychoactive drug.

Now, let’s go over the last section of this mega vlog on tips you can add to your overall weight-loss strategy.

Tips to Lose Weight

Tip number 1- Carbs and Water Weight.

I talked at length on how reducing carbs in your diet will help you to turn off the hormone insulin, in charge of starting the fat-storing process. This will also help you turn on your internal fat-burning hormones glucagon. This is why I recommend you follow a low carb diet.

Another important aspect of reducing carbs intake is water retention and water weight. One of the reasons why people lose weight rapidly in the first few weeks is often due to water weight.

But many don’t understand what is causing this to happen, some know about water weight, some unknowingly think, wow, I’m losing so much weight. There is a connection between the body retaining water and carbs intake. The connector is blood sugar.

Most carbs, from bread, pasta, rice, and all the sweets turn into a type of sugar in the blood, called glucose.

Now when insulin is activated, it increases sodium retention in the body, sodium is salt. As your body increases its retention of salt, your fluid balance needs to stay optimal, so to balance out the salt, more water is absorbed.

This leads many people to gain water weight and become puffy, you can see it in their face, tight arms and other body parts. Even if you are not ready to shift once and for all to a healthier lifestyle. Try this small experiment for 5 days.

Reduce all your carbs and sugar to below 20% of your total calories per day and see how much weight you drop quickly. More, look at how less thirsty you become. You will be shocked. When people tell me how much water they drink all day, they forget that this is linked to their diet and carbohydrates consumption.

Once a week, I have a cheat day, or what I call a day where I eat more carbs and have no calorie restriction. On this day, I can eat a burger and some fries, some chocolate chips cookies or my favorite food, fried sweet plantain. I instantaneously notice how thirsty I become during this day and the following day.

Another way I notice it is on my face, it’s very little but since I shoot a lot of videos and edit them myself, I noticed a drastic change on my face days after my cheat day, when I consume a lot more carbs. For that reason, I don’t shoot videos on the day following my cheat day.

I’m saying all of this to help you understand the deep correlation between carbs and sweet intakes, insulin, and water weight. The more informed you are, the easier making this shift in your life will become.

Another connection is carbohydrate intake, salt and water retention which lead to hypertension, then to cardiovascular diseases.

Tip number 2- Increase your metabolism

This is one of the most common things people who want to lose weight google and want to know. How to speed up your metabolism so you can burn more fat.

This public interest is fueled by supplement companies and millions of dollars spent on marketing of fat burners. Some believe this is the ultimate secret to fat loss.

Calorie restriction, fasting, intermittent fasting, low carb diet, quality sleep, reduced stress, aerobic cardio, all these tools have a bigger impact on weight loss than pills to speed up your metabolism.

If you still want to speed up your metabolism, adding hot spices to the food you eat can increase your metabolism, meaning, how much your body burns during the day, without doing any major activities. There are all kinds of supplements out there all claiming to help you lose weight but they barely work. The only one I would recommend is decaf green tea, because of the impact it can have on helping you get rid of fat cells.

Even though you will lose a lot of fat following all these strategies, studies show that people who become overweight increase the overall number of fat cells in their body. Fat cells can stretch in order to store fat but over time, they will also increase in number.

If you lose weight, get back in top shape and maintain a healthy lifestyle, you will be fine for the rest of your life, but if you relapse and start eating unhealthy again, you will gain fat rapidly, faster than someone who has never been overweight in his or her life. EGCG ( epigallocatechin gallate) is an antioxidant present in green tea that helps with thermogenesis, meaning increased fat burning at rest.

Long term, green tea excrete may have the potential to reduce fat cells. I said may because the science of this is not conclusive.

Another tip to increase your metabolism is the cold. Cold showers are great for that, the body shivering is a way to generate heat, and in order to do so, more calories will be burned.

Besides helping you burn a little bit more fat, cold showers have a ton of health benefits, from blood circulation to glucose regulation, mood and immunity.

You can learn more about the benefits of cold showers here, here and from the iceman, Whimoff. I took his online course and learned a lot from it.

Tip number 3- Emergency Food

Emergency food is the food you have on yourself when you go out, so if you happen to crave food, you can take them instead of buying unhealthy fast food, sweets or pastries. Have a bag of your favorite nuts, make sure there is no added sugar in them.

Tip number 4- Blood test – Hormonal test

Everybody should have their blood test taken at least twice a year if not every three months. If you are overweight or obese, getting a full blood test drawn will help you uncover micro-nutrient deficiencies and check your hormone levels.

Hormonal health is super important in helping you lose weight and stay fit forever after. A lot of people are slightly scared to get their blood tests but don’t be, it’s one of the best ways to be aware of your inner health, caring about yourself.

Tip number 5- Add more walking into your day to day life

The last tip is easy but powerful, add more walking to your life, besides walking for fitness, see if you can walk more in your day to day life. Can you spend more time standing up if generally, your job requires you to sit for long periods of time? We talked about increasing your metabolism so you can burn more fat, being in an upright position does that. Really, just standing up increases your heartbeat.

Conclusion

We are now done with this vlog on how to lose weight as fast as possible. It’s now up to you to apply some of these strategies and lose weight. In the process, you will learn more about yourself and increase your overall wellness IQ.

Now, if you want to find the best ways to lose weight forever, check my program Lose Weight Forever, where I explain the overall strategy and my mental approach to dieting.

If you take care of the mental aspect, learn how to take full control of your mind, once and for all, align your desires, wants and external action toward a healthy lifestyle, you will reach your goal but more importantly, come out totally transformed within, like graduating a class. Your mental state will not allow you to relapse again, it’s like unlearning how to ride a bike, this won’t be possible.

It’s up to you, thank you.

Ressources:

A Sniper Vision With Your Health

A Sniper's Vision with your health

Hello,

Have you ever been in a situation where you have a friend or loved one that by watching them behave, you can predict, almost see where this story is going to end? Like what is going to happen, not with 100% certainty but in the ballpark.

Then time goes on and what you thought would happen to them ends up happening. You saw it coming, but for some reason, they didn’t see it coming, they are almost shocked about it.

I call this sniper vision or insight into the future. And there is really no magic about it. It’s just observation.

If you think about it, a sniper vision is just the ability to see the ripple effect of actions we take right now, so it seems like you can see the future but that’s not the case, you just see how actions might evolve. Probability.

When it comes to nutrition, fitness, and health, the same thing is true. Many times, I see people, friends, family members and loved ones who, from how they are currently eating and their activity level I can predict what will happen next. Many people I knew when I was younger, 10-15 years ago, just seeing their lifestyle, you could almost predict in what shape they would be 10 years later.

When you reflect on life and where we all end up, in work, relationships, parenting, mental and physical health, it really comes down to our ability to see, to perceive the world and ourselves clearly and make decision-based on our perceptions, hence the word visionary.

But if your vision is clouded by emotional affliction like anger, depression, anxiety, laziness or strong desires pulling you in so many directions…or simply being distracted…your decision making every day will reflect that…

You might have some people around you provide guidance, books, financial or emotional support but it will be hard for you to use it toward self-improvement.

You hear this phrase often, people only see and hear what they want to see. 7.8 billion humans… 7.8 billion worlds each of us lives in. We all have filters coloring our perception of ourselves and the world.

So when it comes to your health, physical, mental, and your nutrition. Take a seat, breathe calmly and make a fair assessment of your current emotional and physical state.

Then use the sniper vision to observe the ripple effect of your current lifestyle, what self-destructive habits are you reinforcing, what new habit seeds are you planting. What type of flower is it going to produce in the near future, will it be poisonous and make you feel worse or enable you to blossom, physically and mentally?

If me and you were sitting near a road looking at cars from afar, if you have a sniper scope and I don’t, you will be able to magically tell me what cars are coming maybe 10 minutes away from my field of vision. This is exactly what you can do with your health and people around you.

But you need to slow down a bit, sit down and have an honest assessment about yourself because having a sniper vision of your own life is the only way you can have an insight, an aha moment that can help you make a drastic, positive shift in your life. This is what psychotherapy is all about.

The role of the therapist is to guide you with conversations to arrive at insights, she or he, already has about you and your life, by just listening to you. But if the therapist tells you all the insights and advice you should take, it will not have the same transformative effect.

What they would like you to do is arrive at those same conclusions from within. Which is the beauty of the word insight, meaning, seeing from within…

Become insightful about yourself, at that moment, you become your own health coach, your own guru, and your inner guru is 1000X more powerful than all the motivational speakers in the world.

It’s also called self-awareness.

It’s up to you

Thank you

What’s Your Wellness IQ?

What's your wellness IQ

Hello,

What’s your wellness IQ?

We talk about general intelligence, artistic intelligence, emotional intelligence, fitness intelligence, street smart, financial intelligence, but have you ever heard of Wellness Intelligence?

If you closely observe people with healthy lifestyles, who are fit, eat well and exercise often, you will tend to find out they have specific knowledge about nutrition and fitness higher than the average person. The number of Americans falling in this category is very small.

70% of the population is overweight or obese, that’s 210 million Americans.
Of the 30% left, how many of them are skinny by default, you know, people who are skinny but unhealthy.

We talk about the health insurance crisis, the real problem is a nutrition crisis in America. But that’s a subject for another video.

Of the small percentage of people left, who are consistently healthy, in shape, fit and eat well, they possess some level of wellness Intelligence. Let’s go over some few things they would know about:

  • How to read food labels, from calories per serving, identifying ingredients and macros
  • They would know what is their current BMI and what weight range is best for them
  • They would know how much calories they need to eat in order to maintain current fitness level or get in better shape
  • They will know their current body fat % and what range to stay at
  • They will know they BMR, for basal metabolic rate
  • They will know how to break down total calories in Marcos, meaning, the amount of fat, carbs, and protein to eat every day
  • Some know the biological process of how the body becomes fat, the science of it
  • Some will know the science behind muscle building, protein synthesis, super-compensation, more than just going to the gym
  • They will know how each exercise target specific muscle and the right intensity levels
  • They will know the reasoning between, rest, sets, reps for each exercise they do
  • Some will understand aerobic and anaerobic training, endurance vs conditioning, power vs strength
  • Some will understand the science of supplements called ergogenic aids
  • They will know how to cook healthy meals, food prepping and what to eat when out with friends.

This is just a few things people who stay in shape, healthy and vibrant years after years know. That is part of wellness IQ. I’m not even talking about the mental control they develop over time, which is 99% of having a healthy lifestyle.

The Big Misconception

On the surface, we often think that people who are fit and healthy have good genes or have immense willpower, they just do it as Nike said and they are very disciplined. This is a big misconception, not the full story.

Definitely, people with healthy lifestyles have mindsets conducive to making them healthy, but they also have high wellness IQs, which is the level of intelligence when it comes to nutrition and fitness. This is one of the keys to health the majority of people looking to get healthy and in shape forget about.

We see fit people on Instagram and what we want to know is their workout routines and nutrition, rarely thinking of the amount of knowledge they have acquired to get to that point.

A similar thing happens to how some people view high-level athletes, that they are physically gifted and work very hard, ignoring the fact that they have a very high level of intelligence about their sports. They study it.

Information, right or wrong is what determines our actions in life. Human evolution was fueled by knowledge, the more we learned about ourselves and nature, the better we became at improving ourselves, developing tools and conquering every corner of the planet.

We went from being hunted to being apex predators on earth.

I’m saying this to help you understand that if you want to become healthy and fit, not just for a couple of months and relapse, but to make it a lifestyle, part of your nature, you must increase your wellness IQ.

You have to educate yourself on nutrition, fitness, and preventive health care.

This is something that schools don’t teach us, something as important as health, very few people understand it to a level where they can confidently be and stay healthy.

We all understand that if we don’t study, we cannot get good grades, but many don’t apply this to nutrition and fitness.

This is the same with your health, do you know enough? Do you know how your body functions? How to take care of it? There is nothing magical about this.

For the first 15 years of our lives, parents are taking care of us, of our nutrition, but during this all-time, most don’t teach us healthy nutrition and fitness, or a hint of emotional development… because many of them don’t know, so when we become independent, our wellness IQ is very low.

Applied knowledge is power, you can have the biggest willpower in the world, but without the right information, you will not succeed.

Wellness IQ overview

My approach from the start is a 360 view of health.

I believe that in order for clients to gain lean muscles, lose fat and remain vibrant and healthy as they age, they have to learn how to eat properly(nutrition science) and understand how physical training and activity helps keep the body in shape (fitness science) and apply them to their day to day lives.

But from a bigger picture, there are two branches of knowledge I focus on:

First, a mental approach where I help you take control of your mind, your control center.
This is the missing link in nutrition and fitness. This first step is the bulk of the iceberg, below the surface.

And Second, helping you increase your wellness intelligence, the topic of this video.

You won’t learn it all at once but I wanted to provide you an overview of what increasing your wellness IQ is all about. I truly believe that wellness IQ and mind control is what makes the difference between somebody who eats healthy and stays fit for decades and someone who is unhealthy or Yo-Yo weight all the time.

No matter what circumstances you might find yourself into, depression, loss of someone, jobless, divorced, if you have a good wellness IQ, you will maintain a good health and fitness level no matter what happens.

It’s like learning basic math or riding a bicycle… when you know it, it’s forever. There is nothing magical about this.

In conclusion, You won’t increase your wellness IQ overnight. I think to reach a decent level of wellness intelligence, you will need around six to eight months of learning to get to a level where you can become independent with your nutrition and fitness, at least to a point where you can grow on your own.

Now the question becomes, is it a priority for you, to allocate 3-5 hours a week toward getting in shape and increasing your wellness IQ?

People often ask me to write them a nutrition plan or fitness workout, like it’s the missing thing that will change their health and fitness. You can find thousands of apps that can provide nutrition plans and workouts, but without increasing your wellness IQ and mind control, you will not succeed.

It’s good to rely on someone who mastered nutrition and fitness. In this era with fake news and misinformation on the Internet, you will save tremendous time and energy by following the right blueprint to reach your initial health goals as fast as possible.

But don’t remain reliant on that person for years. Raising your IQ enables you to increase mastery over yourself. Nobody can master being you than yourself.

Should You Pospone Cancer?

Should you postpone cancer

Hello,

Should you postpone cancer?

7.8 billion people around the world, I don’t think anybody in their right mind would agree that if a person gets cancer, they shouldn’t act on it right away. This question almost doesn’t make sense.

If someone has cancer, right away, they have to start taking care of this. It becomes priority number one.

The reason why I’m starting this video by asking this question is that it’s exactly what people are doing with their health, when it comes to nutrition, fitness, basically being reactive instead of proactive.

Postponing their health is the mantra of millions of people in America and around the world. 228 million Americans are overweight or obese, the majority of them would love to get back in shape and be fit, reducing the probability to develop all kinds of disease. But postponing to another day is the main strategy.

What’s the thinking process behind this?

For some, they postpone their health even though they might be overweight, obese or facing critical health problems linked to unhealthy lifestyles because it’s not a problem yet.

Or should I say, it’s not a problem, from their perspective? Because from a medical standpoint, being overweight and obese is a problem, it’s considered an underlying health condition.So if you don’t think it’s a problem, it’s easy to push your health to another day.

But, what are you going to do in the meantime? Think and reflect on this, when you say, I’m going to take care of my body and health in the future, until then, what are you going to do?

When someone says, I don’t have time to get back in shape right now, which is about a minimum of 3 hours of fitness a week, what are they going to do in the meantime? What is someone going to eat when he says, right now, I can’t change my nutrition, I don’t have the time or energy to do it now, what are they going to eat?

Until then, you are going to reinforce your current eating lifestyle…you will give more power to something you are trying to defeat or remove from your life. You are allowing the enemy to increase its ammunition against you.

Imagine you have a monster growing within you, and you say, I’m going to let it grow and take care of it after the new year, this will be my new year resolution…until then, that monster is going to get bigger. This is why I used the analogy of cancer because it’s one of the monsters we can’t ignore. But the monster of being unhealthy and slowly decaying, most people accept this one.

One of the most common psychological fallacies we often fall into is called the hard-easy effect, basically, we overestimate our capacity to deal with issues that are objectively difficult to overcome.

And I think many people when it comes to getting back in shape make this cognitive mistake. I can count in the hundreds, the number of people who said to me, I’m going to lose weight, or I need to lose weight and 1,3,5 years later, this never happened or worse, they actually gained more weight.

I spend a lot of time in the video program helping people really understand how powerful habits can be. We usually think we are in total control of our actions every day, but that’s not the case. Habits can become so strong that the real you is a footnote, and your habits are the rest of the book, habits are in the driver seat.

Which is why so many people get to a point where they actually accept defeat, they accept the fact that, it is what it is, I will look like this for the rest of my life.

Then saying they will get back in shape, postponing is just a way to not admit defeat, this gives them some type of hope, another word for illusion. If there is one word in the English vocabulary I despite the most, that’s hope. Because hope is a drug that keeps things where they are, it allows you to keep up with your current state… it makes living in hell a bit more liveable. Hope de-powers you. Like superman’s kryptonite.

Nike is right in that sense, just do it, it’s the only way to break a pattern, there is no better day than today.
Because every move we make reinforces habits…which in turn predict our next move. So the best day to cut bad habits is today…

This reminds me of an Indian anecdote, that the first 30 years of our lives, we build habits and the next 40 years, those habits run our lives. Maybe that’s why we say older people can’t learn as easily as children, because of ingrained habits.

Every time you think of postponing your health, think if it’s really you who is making this decision. Or are you under the influence of your eating habits and the cookie monster?

Because you don’t even need the gym to lose weight and stay fit, 3-5 hours a week, just walking is enough. And you don’t need extra time to eat because you already allocate time to eating, but you do have to educate yourself on what to eat and increase your overall wellness IQ.

When it comes to health, there is no maintenance, you are either proactive with your health or reactive and increasing the rate of decay.

As we grow older, life gets more complex, children come into the picture, work demands more time, relationships, taking care of our elders, and our vitality is reduced if we didn’t take care of it…so it will become harder and harder to get into this narrow road of health or reach peak wellness, blossoming mentally.

Yesterday you said today, today is that day. It’s up to you.

Thank you

The Yo-Yo Weight Lifestyle

Hello,

In today’s video, I will talk about an important topic affecting almost,almost…everybody looking to lose weight and stay vibrant.

The issue they face is of yo-yo weighting, from month to month, year to year, perpetually. This happens so much to people that it’s part of the collective consciousness of society… people expect that of themselves and see it as a rhythm of life, like the weather seasons.

The idea from this video came by talking and helping my sister, over the years… lose weight and try to help her understand that, the strategy and mindset she abides by is the reason why she is stuck in this yo-yo weight cycle, years after years.

In terms of lifestyle, Yo-Yo weighting is the main lifestyle people follow in the United State…when it comes to their health and fitness. It’s important to remember that today, being overweight or obese is the new normal…Unlike what Hollywood portrays in his movies and shows…7 out of 10 Americans are overweight…

But this doesn’t tell the whole picture, the reality is that millions of people come in and out of this category. A person who yo-yo weight has the ability to will himself at times to lose weight…and maybe you yo yo weight before or know someone who did it, but I know many people who have lost 50, 80+ pounds in a couple of months and like the majority of people doing this, they relapsed…

In this video, I will go over three points that will increase your wellness IQ in this subject… and help you… if you are looking to fully transition to a healthy lifestyle forever.

The first point I will cover shortly is why do people yo-yo weight.

The second point is what are the dangers of yo-yo weighting…I often say that it’s like playing Russian roulette with your life. Being aware of this can help you break free of this conditioning.

The third point is how to fix this problem, but it’s up to you to decide if you are comfortable with your current lifestyle of yo-yo weighting or want to transition to a healthy lifestyle forever.

First thing first, why do people Yo-Yo Weight?

Is it someone’s choice to say, I’m going to yo-yo weight? I want to eat whatever I want, and after the new year or before the summer comes, I will lose weight? Is that the mentality of someone who yo yo weight?

I don’t think so…At least consciously, the person who is yo weighting all year long doesn’t plan this in advance…Talking to many people over the years…Some of the answers I received were:

Well…It’s so hard to stay in shape, I have a sweet tooth, or what I call your inner cookie monster…
Just listening to this reason, you can see where the issue is here…To these people, the effort and pain to get in shape and maintain it is too much…or better yet, they can’t sustain it forever…

Another reason why people yo-yo weight is that they actually value eating more for pleasure than eating to be healthy and in shape… at the top of their game, fit and vibrant.

I speak to fitness trainers often, and I’m told that many people out there go to the gym just to limit the damage of their nutritional lifestyle. Basically, many people out there love to eat unhealthy food…on their priority list, food for pleasure is higher than being healthy.

Then you have another group who want to find a compromise between eating for pleasure and being somewhat in shape, of at least not too overweight or obese…

So this group of people eat unhealthy food regularly for pleasure and once they hit a certain threshold with their weight…it’s like an internal alarm…it’s time to lose it, the roller coaster is going back down to earth.

And they accomplish losing weight by forcing themselves, with hardcore discipline…which is a form of repression because this approach is not total…the cookie monster is encaged within for a while…he is on timeout…This is what I mean by using repression to lose weight…After a while, the cookie monster will come back in the driver’s seat.

Then there is another category of people whose yoyo weight cycle is closely related to how stressful their lives are…when they have many things to take care off, at work or home, they put their health and fitness on the back burner and reach out to eat food for pleasure…

Back 10, 20 years ago, one excuse was that…when you don’t have time to cook healthy food at home…you are doomed because there is only quick junk food outside. NO healthy choices.
But today, here in America, this excuse doesn’t fly. Because you can eat extremely clean, healthy food outside, it’s everywhere.

But it’s still important to note that in terms of stress, some people crave unhealthy food. Which I expand on in the lose weight forever program…saying that stress can lead many people to seek food that releases endorphins and dopamine in the brain, it’s a way to cool off…

And lastly, there is another group of people who yo-yo weight because they don’t have a good strategy. what they are trying doesn’t work, something is missing…and I believe that this missing piece is not a piece, it’s the bulk of the iceberg, it’s the mental aspect of making a healthy lifestyle change last forever…

The fitness and nutrition industry is not teaching people to take total control of their minds…because we can force ourselves to do things we don’t like, taking a class, putting extra time at work on a project, but it’s only for a given period of time…but with health and fitness…you are to be all in forever…so if you are fragmented mentally, it’s just a matter of time before you relapse…The cookie monster is powerful…

The dangers of following a yo-yo weight lifestyle

because I sometimes get the sense that people who yo-yo weight don’t see the consequences of this lifestyle as I and many people see it…it’s literally like playing Russian roulette with your health.

I will start at the top. We all aspire to be happy in life, but as you keep digging and pinpoint what human happiness is, you go beyond physical pleasure, which comes and go, then enter the mental joy and go beyond, toward peak wellness. Which I explained in-depth in a previous vlog.

Peak wellness is a state of inner calm when you are centered, at peace no matter what situation you face…it’s always in your emotional background…And being centered, you are at ease… this state of mind comes with a feeling of joy and zest.

All the afflictive emotions are first attenuated…lessen…and slowly, they evaporate…meaning, there is no more seeds of those negative emotions within you…this is what some religion called purification… from anger to boredom, to dissatisfaction…all those seeds are burnt deep down in the mind.

But how can someone reach this level of peak wellness if they are yo-yo weighting all year long. Top emotional health requires total control of one’s mind…whereas with yoyo weighting, you are under the mercy of your emotional state…So how can you truly be happy here.

Once you start to understand that there are levels of the emotional state you can access, beyond being normal, that we each have the potential to blossom, you will understand how being fit and healthy is a stepping stone to reach peak wellness.

Psychologists always point to the fact that one of the ways to increase your basal happiness is by eating healthy and staying active and fit, because of the mind-body connection, the brain-gut connection.

And most people kind of understand this. But Peak Wellness…Most people don’t get it…it’s hard to explain that to people… because how can you miss something you never had, how can you believe in peak wellness? It’s like believing in salt but you never tasted it.

But if you ponder and reflect on what all our actions and effort in life point to…it’s driven by a search for this state of being at ease…peak wellness.

Why do people drink alcohol, smoke weeds, do molly and so forth, because they access emotional states that normally, they cannot access…these are glimpses of peak wellness. It’s all mental, within.

Another danger of following a yo-yo weight lifestyle is that over time, your body lose the capacity to lose weight as easily as before…People forget that as we age, our hormonal state will degrade…drastically if we are not proactive with our health…So the same unhealthy food you ate at 19 years age, or 24 will not affect you the same at 32, especially with women…it will not affects you the same at 40 or 50..

And you reach a point where pound for pound, it’s harder and harder to lose 2-3 pounds then it was in the past…and then you get stuck.

Next, your health degrades…and the likelihood to develop all kinds of disease increases exponentially, doctors start telling you, you are at risk of this and this, take this pill, schedule this surgery.

Hypertension…diabetes, back pain…from momentary to chronic…knee or feet issues…people are peppered with all kinds of diseases as their health degrades and they gain weight.

The irony here is that, when people start to experience this sharp decrease in health, is when they are getting close to their earning peaks in life…so when they are making the most money, these health problems now take the center stage…pills can make it go in the background for a while but it’s only making it worse…The body is decaying under your watch, because now you are numb.

How to fix the yo-yo weight problem and transition to a healthy lifestyle forever.

Before you can even think of what diet to follow, what nutrition plan, what exercise to do, you have to zoom in on your mind. This is the critical step one that no one talks about.

Use these two tools I expand on in the weight loss program…Awareness and existential understanding. You have to reflect and ponder on why your current lifestyle… when it comes to nutrition and activity level will not make you happier in the short and long term…

You have to come to this realization within, not by what people or society believe you should do or look like. Understand why it is important for you, your health and life experience.Then to your love ones.

Next, you have to develop all the mental tools needed to evaporate the cookie monster within you, or better, merge him with your healthy side…and take control of your emotional center. Being out of center, you cannot be in control, it’s like a pilot sitting in economy class, you are not in control of the plane.

Awareness, deep understanding, mind state management, cool patience…not fake patience…
learning how to deal with your environment and peer pressure…these are some mental tools that will make sure your environment has no negative influence on your nutrition and fitness… and that you take the driver’s seat of your mind and emotions…

Combined with a high wellness IQ, meaning knowing enough nutrition science and fitness science, you are guaranteed to make this lifestyle transition once and for all.

Step one is taking care of the mental aspect, the 99%, step two is the execution every single day…

So three-element to think about if you yo-yo weight:

  1. What are the reasons why you yo-yo weight all year long
  2. What are the dangers or what will you miss
  3. How to fix this issue once and for all

It’s up to you, thank you.

Time Tells

Time allocation-Fitness-Lose Weight-Health

Hello,

Time tells, how you spend your time reflects your priorities in life.

If someone who doesn’t know you were to observe you living from a distance, like a TV show, we could infer that where you spend most of your time every day is what matters most to you, that’s your priorities.

Without ever meeting you, we would be very close to knowing the inside of your mind,
because external behavior is a reflection of our inner lives, our mental lives.

So when it comes to being fit and healthy, that has to be reflected in your weekly calendar…
If, if it’s a priority to you.

Look at everyone who is fit and healthy with good nutrition, they put the necessary time because it matters that much to them. Time tells, this formula is a no brainer.

And nobody has cracked the code of time yet, poor or rich, we all have 24 hours a day.
Most of the people I train and help are very active, business people, doctors, moms taking care of multiple children.

Everyone has all kinds of activities they need to take care of every week,
but because health is a priority, they find the necessary time to exercise, either by walking or going to the gym.

They consistently eat well, that’s the most important part. Eat well and you are guarantee to be slim and healthy. It all start within, deep down in your mind, when you make that shift to prioritize your health, yourself, you have to dedicate and allocate enough time…

What economist call opportunity cost is about making choices, doing one task instead of something else, You are in a driver seat. Your priorities are what you want to do, so a certain dedication, joy, and passion will come while you are taking care of your priorities because it’s something you want.

Running a business, being healthy and fit, meditating, playing basketball, those are passions and priorities, I’m living the life I want to live, and because of this there is less and less resistance and it’s easy to allocate time to my priorities.

So again if health is your priority….maybe it’s not, but if you want to be healthy, look great and be fit, It has to become a priority, in your top 3, and you must allocate enough time in your calendar.

It’s up to you, thank you.

The Frog Story

Proactice Lifestyle- Vlog-Karl Drogba

Hello,

I will explain how people generally fall into two categories
when it comes to going from healthy to sick.

I will use a story to illustrate this video. The frog story.
I don’t know if it’s true but it’s a good analogy to explain the mental environment of people in regard to their health.

The story goes like this, if you put a frog in cold water and increase the temperature very slowly, you can reach a super hot temperature without the frog noticing it…before it’s too late, all the way to his death.

I know, what kind of sick person would do this experiment right?
But if you take the frog and switch him from cold water to hot water right away, he will jump out, feeling the shock immediately.

This short story is very useful to explain how some people are oblivious to their health degrading and deteriorating. A large number of the population lost awareness of how overweight they are becoming, day by day they get unhealthy but for some reason, their mind adapts. it’s OK to them. It’s part of the culture.

Time and time again, I see old friends and family members I lost touch with for years or decade and it’s a shock because some I knew who were skinny gained 20, 30, 60 pounds. People that used to be vibrant with energy telling me how inactive and old they have become.

I’m shocked but they are not, I really feel sometimes like I care more about their health than they do. Now, I’m not shocked or desensitized…I just understand, it is what it is…

Men, women, rich, poor, no one is immune to this. We love to talk about politics and entertainment but allow ourselves to degrade, right in front of us. Some people are up to date with the current elections and know all the details of the coronavirus but neglect themselves…

It’s easy to pinpoint problems in the world and solutions,
but how about taking care of our health first?

  1. 30 million Americans have diabetes, 80 are pre-diabetic, meaning it’s just a matter of time
  2. 100 million Americans have High blood pressure, also called Hypertension
  3. 74% of Americans have digestive issues, this is huge, always being uncomfortable, you can’t even enjoy the food you eat
  4. That’s 63 million with chronic constipation, 15 million with IBS, 60 million with acid reflux
  5. 31 million Americans are affected with low back pain, the worldwide leading cause of disability
  6. And lastly, 168 million struggle with sleep at least once a week, spending 41 billion dollars a year on sleep aids

All those health issues are directly correlated with nutrition and physical activity, all preventable. Those numbers are so high, it’s almost impossible to make sense of them, until you become part of those statistics, until it happens to you.

When being unhealthy, overweight, inactive has become the new normal, you would be surprised to learn how people who end up diagnosed with those diseases are not shocked… They are slowly drifting into a movie with a bad ending.

You can see it on their faces and attitudes, they accepted defeat. They fit the frog in the first part of the experiment whose water temperature has been increased inch by inch and failed to notice it.

Now, let’s talk about those who fall in the second category, the ones whose internal health motion sensors are so sensitive, they notice instantaneously when they are not healthy and take the necessary step to re-adjust.

For people who prioritize their health, who are regularly active and proper nutrition is part of who they are, if something was to happen, let’s say, an accident, caching a digestive virus, a bad cold, malaria in Africa or even curable cancers, they tend to bounce back rapidly. Those incidents act as immediate shocks like the frog in the second part of the experiment.

Because they know exactly how it feels to be healthy, to move freely, to be full of energy. If you belong to this group, as soon as you get a little sick, an alarm sets off in your mind, the control center….you do everything in your power to regain your health, your vibrancy, it’s a must. Because it matters that much to your lifestyle. Health to those people is their main ingredient, their secret sauce.

Oftentimes, for many people whose health degrades slowly and get used to it, the big shock that can wake them up is irreversible diseases. Unfortunately, sometimes it’s too late to cure diseases like liver disease, diabetes, ulcers, osteoporosis, advanced back pain. Even if they start to eat healthy and exercise, they can only manage those diseases for the rest of their lives. You become handicapped.

And Once someone falls into one of those incurable diseases, he becomes a lifetime customer of the pharmaceutical industry, popping pills to manage pain and internal dysfunctions.

From a business perspective, as an entrepreneur, knowing how ruthless and competitive the pharmaceutical industry is, the fact that the Standard American Diet, also called SAD causes so many people worldwide to develop all kinds of health issues is a godsend. Basically, the food industry sending lifetime customers to the pharmaceutical industry.

And we know, as health deteriorates, mood deteriorates. Enjoying life becomes a hassle, your sensitivity deaden, you can’t taste it as you used to. So what do people do? They use food to make them feel happier, the same food that caused them to become unhealthy in the first place. Overloading yourself with junk food is how you become alive.

Hopefully, you are not at the stage of developing one of those lifetime conditions, if so, you have to wake up!

Take a look at your old pictures, remember the freedom of movement and how vibrant you used to be, ponder on how limited your experience of life is and will degrade if you continue eating the way you do. You have to come to a resolution from your own understanding, not about what people think, do it from within.

Becoming healthy, overflowing with energy,
it’s a pilgrimage that nobody else can do for you, you can’t pay someone to do it for you, there are no shortcuts.

  1. Increase your understanding of nutrition and fitness, which is your wellness IQ
  2. Learn how to take full control of your mind, the missing link
  3. And make a conscious effort to apply them every day until being healthy becomes your second nature, your flavor.

Health as a lifestyle is not an easy task to accomplish, but resistance, for the majority of our evolution was the bittersweet gift enabling us to be more conscious, mature and grow stronger, accept challenges and maximize our potential…. that what blossoming means, reaching the apex of your human faculties…

To finish, for an increasing amount of people, the only shock that can wake them up is death. Only a terminal disease can wake them up, that’s the only relief they can get from living in a body that is sick and rotten.

Death is the only solution at that point. It’s unfortunate but that’s the reality.

It’s up to you…thank you.

Peak Wellness

Hello, 

In today’s video, I will talk about peak wellness, the slogan of the website and our motto. 

Many people always ask me, what’s the end goal with all this, all the health, fitness, nutrition, meditation, what is your end goal? Aren’t we all dying at the end, why bother?

These are great questions, and as the philosopher Plato said, an unexamined life is not worth living. In Short, peak wellness is my end goal when it comes to nutrition, fitness, and health in general. 

Peak Wellness, the End Goal

I started to get into fitness and nutrition when I was in college, back in Arizona. The motivation came from trying to be a better athlete, better at basketball really. Coming late to America, I saw right away the gap in physicality and conditioning here in the states vs in Africa. 

But back in high school, my English was barely good and I didn’t understand much. But when I got to college, around my sophomore year, I started to buy nutrition and fitness books and applied everything I would learn right away. 

As college was finishing, I started to think about what to do next. So I sat down to write down my goals, priorities and spent a lot of time reflecting on it… being healthy and fit took the number one spot. 

My reasoning was very simple, if I wanted to realize my goals and ambitions, I would need to apply the maximum of my energy toward it…so being healthy and strong, making that my lifestyle was the only way to create a foundation upon which I could achieve my goals. 

Remember, your priorities are where you will allocate most of your time.

So by the time I finished college, I already realized my main fitness goals, I gained 20 pounds of muscle, completely changed my nutrition and had a healthy lifestyle. But I felt like something was missing in my health.  

Shortly after college, I started to read about human movement and realized that the gym was very limiting, I needed to expand my range of motion, work on flexibility and movement, so this led me to Yoga. 

This opened a new dimension to me, now I was playing basketball, eating well, going to the gym and doing yoga at home. In the physical department, everything was covered. Yet, I felt like something was still missing. 

And as I kept digging, I realized that the missing piece of my health was mind control, mental health. 

Mental health is very popular today, for good reasons, but we mostly talk about mental health in relation to people who have mental issues. But I’m talking about mental health for people who are normal but want to go higher, like someone who is in shape but wants to look even better. 

You see, being normal from a mental perspective doesn’t mean much, it simply means that your emotional state is not too chaotic, so you can manage your sanity and go through your daily life. That’s what being mentally normal means, it’s pretty vague. 

But being normal, we still go through a roller-coaster of emotions and mindstate all day, all week long. 

We take on many roles in this modern world that require a certain level of mental energy and stability. Yet we are all expected to be mentally well and produce, teach, parent, love, be good citizens. 

So I started to look at how I could fortify my mind, reduce mental fluctuations, impulsions, be less reactive…more watchful, centered and have an inner calm and long-lasting happiness. 

So around 2014, I started to slowly research more about the mind, how to improve my mind and overall well being. Today, I would say 70% of my study time is around emotional development and mind control.

I still read a lot about nutrition and fitness but when you get it, once you understand the science at the core, you are set…but I still need to stay updated with the latest nutrition and fitness findings.

In regard to nutrition and fitness, I’m more in teaching mode than learning, helping people improve their fitness and nutrition. 

As mentioned before, my number one priority has always been my health..but 10 years ago, it was more focused on physical health…because coming from Africa, I was behind. Now, the focus is mental health, emotional health. 

Material achievement is great, we all have ambitions and things we want to achieve, but genuine happiness, equanimity can’t be accessed if your mind is always fluctuating, going through peaks and valleys, being moody here and there. No matter how wealthy you become, this won’t fix it, just like being rich doesn’t make one physically healthy.

After all, America is the wealthiest nation in the world, yet 70% of the population is overweight or obese, so money can’t fix this. 

Now, it’s important to understand that being mentally normal, okay, not being depressed, we still experience a lot of subtle affective emotions. For example, do you still experience: 

  • Moodiness…Anger…Boredom…Doubt…Anxiety,
  • Does your mind tend to judge too quickly
  • Or label people?
  • Are you mentally commenting on everything around you?
  • Do you tend to overreact?
  • How often are you daydreaming?
  • How often are you thinking of the future?
  • How much inner chatting is going on inside your mind?
  • Do you cling to your past, is it affecting you negatively?
  • Is your happiness conditional to a good situation or external factor?
  • Or do you have a crystallized state of happiness at all times?
  • Is your mood at the mercy of praise or criticism from other people?
  • Do you have recurrent thoughts you can’t get out of your mind?
  • Are you insecure about yourself? Or Overconfident?

On a daily basis, you can experience everything I just mentioned and be considered normal, mentally healthy. You hear people saying, well, this is his or her personality, this is who I am. 

Going Beyond Being “Normal”

Peak wellness is when all these afflictive mental emotions are gone…so you go from being “normal” and experiencing mental fluctuations, who are often not under your control to now being free of them.

And new emotional states are available to you…constantly…You feel peaceful…joyful within, silent mentally…you experience a sense of mental spaciousness…no more disturbs by the ongoing traffic of your inner, mental life….you are centered, at ease on a day to day basis. 

This is peak wellness,the highest emotional, mental state you can reach.

Before I speak more about peak wellness, let’s talk about the root of psychology and its limitations. 

Almost everybody today knows what psychology is about, either by reading in-depth or pop psychology books, articles, videos or listening to podcasts. But it’s important to understand how psychology started in the Western world. 

Psychology started to help people who were physically and mentally disturbed come back to baseline, to normal. 

Sigmund Freud was first a doctor, specifically a neurologist who found out that many of his patients with physical illnesses were actually helped by focusing on their mind, through verbal interaction techniques he developed. Psychotherapy

Freud found out that by improving his patients’ mental health, he helped them cure physical ailments.This was revolutionary, at least in the western world. Think about it for a second…helping alleviate physical pain and mental issues by just talking…

From this discovery, he developed theories about the subconscious and unconscious mind and how they affected human mental states, behavior and overall health. 

This was the beginning of a new field in science, the field of psychiatry and psychology, which back then were not really science-based but are becoming more and more thorough. In terms of research today, with the use of technological devices like the MRI, CT scan, EEG or Hormonal tests.  

For the purpose of this video, and the title peak wellness, it’s important to keep in mind that…the field of psychology was created to cure mentally ill people, not help normal people in any way. 

Stigma of Modern Psychology

This is why there is a stigma today with seeing a psychologist, you don’t hear someone who is mentally normal, without any issues say, I need to go see a therapist. To improve my emotional health beyond normal.

If you say that to your friends, they will think that you have some issues to deal with because it’s only when we are really mentally disturbed that we look into psychology and psychiatry. 

But in the fitness and nutrition industry, it’s normal to hear someone say, I’m not sick or in pain but I need to improve my overall fitness and nutrition, I want to look and feel better.

This option is currently not much available in the psychology space. But a subset of psychology emerged and is gaining strength. They call it positive psychology, which is focused on peak wellness.

Helping normal people, who are not mentally ill, improve their mental health, flourish. If Psychology is focused on cleaning up the roots, peak wellness is all about blossoming.

Now, here is the issue with modern psychology, and to an extent, positive psychology. As I was studying them, reading books after books, I felt like something was missing.

The problem of western psychology is that those psychologists are not studying people who have very high levels of mental health, who are models of peak wellness. 

The history of psychology is in majority focused on studying mentally ill people, and bringing them back to what is considered normal.

Students aspiring to become psychologists or psychiatrists are not sent to study people on the top of the spectrum when it comes to emotional health, who are always at peace, centered, balanced, at ease. 

Who can bounce back quickly after facing difficult situations.

Psychologists are not studying those people. Depression, anxiety, fear, recurrent doubt, low self-esteem or deeper issues requiring the help of psychiatrists, that’s what they know best.

In fitness, we understand what it is to be out of shape, sick and unhealthy to becoming healthy, in a normal range and then reaching higher levels of fitness.

We know what peak fitness is, seeing Michael Jordan in his prime, Christiano Ronaldo, Kobe Bryant, Lebron Jame, Serena William, Michael Phelps, Usain Bolt, we have so many models of what peak fitness looks like, and we have blueprints to reach those levels of fitness.

But peak wellness, you don’t hear that in the collective consciousness, but we need to talk about it more so at least, some people, our friends, coworkers, parents, and love ones can start to think that: you know what, I can improve my emotional health beyond normal, I can reach new states of well being.

Or another good word, mental hygiene, taking care, proactively of your emotional health so you don’t accumulate bad moods, thoughts, afflictive feelings and suffer from it over time.

Thanks to the field of positive psychology, new theories of peak mental health have been coming out. One of the pioneers was the Italian psychologist, Roberto Assagioli, a contemporary of Freud and Carl Jung but less known. 

He basically had great insight and saw the missing pieces of psychology. Using the analogy of a building, he said, psychology mostly focuses on the basement of the human mind, finding out what is causing trouble in people’s lives, but they don’t focus on building upper-level floors, toward higher levels of mental health.

Another positive psychologist we all heard about is Abraham Maslow. You might not know his name but definitely heard of the pyramid of needs he created. Basically, Maslow articulated that Humans behavior are motivated to follow a path, to satisfy levels after levels, which he called the pyramid of needs, it goes from:

  1. Taking care of physiological needs, like eating, having shelter, water, air, clothing, and sex
  2. To safety needs life personal security, employment, health and property
  3. To love and belonging, 
  4. And then self-esteem, respect, status, recognition 
  5. To the last step, he called self-actualization, the desire to maximize your potential…not in terms of potential at work, or the path you choose in life…but in terms of emotional health…blossoming. 

Not every psychologist agrees with the Maslow pyramid of need but this was a big step in peak wellness, Like Assagioli’s psychosynthesis…it gave us an understanding of how mental health can be improved, beyond being normal. 

But I kept searching and studying more neuro-psychology…I stumbled on GOLD-mines…

Mental Tools

I finally found techniques…like workouts to develop my mind, toward peak wellness.

Turning my attention toward Asia, I discovered how various cultures, in China, India, Japan, Tibet and other lower Asian countries, through yoga, Taoism, Advaita, Zen, Yogacara, and Buddhism…all developed comprehensive systems to develop the human mind beyond normal, to higher levels of mental health.

The peak wellness I was searching for. Those schools and systems developed it thousands of years ago.

Right away, I saw that unlike western psychology, currently at the beginning stage of teaching peak wellness. Asia has complete systems to help anyone increase his mental health to the highest level possible.

In terms of peak wellness, those Asian systems are where we are today with fitness and nutrition science in the west.

The same way you can pick up a good fitness plan to gain lean muscle mass and get in shape, the same way, yoga or zen can help you improve your emotional health and get rid of afflictive emotions like anger, jealousy, moodiness and so forth.

I will give you a quick example before finishing this video. Check a super popular pop psychology book in the west like the power of habits, or a better one, thinking fast and slow by Nobel prize winner Daniel Kahneman.

After reading these books, what do you really get, how does that improve your mental health…Besides feeling smarter and understanding a little bit more about the mind, you gain nothing. 

But if you learn about Raja Yoga, which is the segment of Yoga that deals with mental development, they show you concrete exercises to increase your concentration and focus, to observe the working of your mind from within, to regulate your respiration, thus slowing down your thoughts or reducing anxiety and relaxing.

You learn insights about the mind that can completely change how you experience life everyday…One insight that blew me away was that…The speed at which you breathe…is linked to how fast your mind is moving…hence why when we panic or are scared…our respiration becomes hectic and it’s hard for us to think clearly.

So by learning how to elongate and slow down your breathing, first manually until it becomes second nature, you will feel calm and centered most of the time, with fewer thoughts coming in and out when you are at rest.

In the western world, ancient Greeks had schools that taught ways to develop emotional health toward peak wellness. Actually, they had a term for peak wellness, they called it Ataraxia. A state of equanimity, inner calm, and unconditional joy.

To finish this long but important video,  when you start to understand the benefit of reaching peak wellness, personally and on a larger scale, as a society, you can see why we should think about it as a need, a basic human need we all need to reach.

Material achievement is great, but enjoying life constantly peppered by ongoing mental afflictions ruins the party in many ways. Stress is always around the corner. This is the great insight buddha came to realize, our lives are constantly interrupted by moments of stress, which can lead to higher states of suffering.

Another benefit of peak wellness is becoming spontaneously grateful and contempt of what we already have. Because, normally, we become numb to our achievements, to our current mode of living, to the good life we might have already, focusing instead of what we don’t have.

Another insight from ancient Indian sages was that happiness is connected to the mind being in the present, not dwelling on the past or projecting in the future.

Think about this, if your happiness is linked to a desire you want to get in the future, you will not be happy, satisfied until you reach it, your current happiness in the present will not but total, there is something missing…How can you be spontaneously grateful if you want more?

There is a difference between what many people do today with grateful journals and being spontaneously grateful because this comes with a feeling of joy, of zest.To link all this back to fitness and nutrition, I realized that you can’t talk about improving your emotional health toward peak wellness if your body is not healthy.

So being in good shape and eating healthy is a prerequisite to improving your mental health. 

It’s natural to feel anger, frustration, jealousy, cravings and all these afflictive emotions, but that doesn’t mean we cannot get rid of them. Just like you can go from being a teenager to now an adult, you can also increase your well being and reach peak wellness.

Now that you know a little bit more about peak wellness, that our emotional health can mature like a caterpillar to a butterfly and blossom, knowing this is possible, it’s up to you to make it happen for yourself.

Thank you

It’s Not About Balance

Hello, 

In this video, I want to address a common misconception people have when it comes to nutrition, fitness, and health in general. During conversations with people on these topics, we often brush on the question of why so many Americans are unhealthy, which can be extrapolated to the entire world now. 

And at the end of those discussions, the keyword that comes us regularly is: it’s about balance. This is the misconception I want to focus on in this video because chances are, you or people around you might think that…well, it’s all about balance.

A healthy lifestyle is not about balance

First, saying being healthy is all about balance is extremely vague. I find out that people thinking in such a manner don’t know much about nutrition science…Think about this, if you are helping someone lose weight or regain their health, does telling them it’s about balance help in any way?

Secondly, what is a balance to someone who has been eating unhealthy it’s entire life? 

Or using this logic in other topics. What is a balance to a mad person?So balance is very relative to each person, especially when it comes to nutrition and fitness.

If you want to really take care of your nutrition or help someone else, what you want to talk about BMR macronutrient ratios and calorie intake. These are way more helpful than saying it’s about balance…

Most people have no clue how much they should eat to be in the normal healthy range…back 1000 years ago, when the majority of people on earth were skinny, it wasn’t because we understood nutrition and had high wellness IQ, it’s because food was scares, it wasn’t as available as it is today, especially here in America.

So now that food is everywhere, people just eat and eat and eat because they don’t know how much they should eat, in relation to their activity levels, age, and sex. How many percentages of carbs, protein, fats, and fiber should you eat to maintain a fit and healthy body?

How many calories do you need to consume to trigger fat loss and fuel muscle growth? Because if we just stick to it’s about balance, we will reach the land of zero results. It’s bad advice. 

Going further, a person who is overweight to obese needs a different strategy than someone who is in the normal weight range or an athlete with a high level of activity. In those three cases, balance will mislead them.

A person who is overweight got to that point by overeating, hormone deregulation and not controlling step one, the mind, the missing link I always talk about.So the prescription to help him would be to actually be off-balance, way off, to trigger fat loss. 

Looking back to where I grew up, in Africa, I can tell you that the majority of people don’t know what a balanced diet means, which is also the case for most people here in the states. 

Now, I do understand that in the bigger picture, life is about balance, not living in the extreme, which is what I always believed. In the meditation space, we call it being centered, not having extreme views of life and lost in ideologies, having some yin and yang. 

Tailored Strategy to Get Back in Shape

But if you are off the road, lost in the jungle, being balanced and taking it easy will not help you, you will remain lost, so you have to apply some specific guidelines to get back to the road. And sometimes, that means going into some extremes because you are so far off the road. 

For example, If I’m helping someone lose weight, like 30-40 pounds, we have to reduce his calorie intake way below his normal because we have to force the body to dig into his fat cells to burn energy and help him lose weight.But this is not advised to someone who is in normal shape, that would be too extreme. 

Another example is if a student didn’t do well the first 80% of the year. If he wants to get back up to normal and pass the final exams, he will have to spend way more time studying. Balance doesn’t apply here, if you are behind, the only way to catch up is to work extra hard.China hasn’t made this amazing economic growth the past 30 years from being balanced and working 9 to 5… nope, they work more hours than us, often Saturday and Sunday, that’s the only way to catch up.

If you are poor and want to work enough time to have a balanced work-home life, chances are very low that you will get of this income range and rise up. Especially in today’s world, those who have more, instead of relaxing often work even harder.

So to finish, when it comes to your health, nutrition, and fitness, go beyond the saying of it’s about balance…educate yourself and really know the ins and outs of being healthy…Then make it your flavor, where it becomes natural, a way of life. 

It’s up to you,

Thank you

How much is your health worth?

Hello,

In this video, I would like you to try a small thought experiment. The objective is to help you become more aware of how fundamentally essential being healthy, disease-free is, and protect it.

As I said in the video program, the first two mental tools to make health your lifestyle is real, existential understanding because when you know how important is eating healthy and being fit, it’s like you know 1+1=2. You cannot say one plus one equal 5 ever again. Same with nutrition and fitness.

So all those vlogs are to help become more aware so this understanding can take place.

We live in a capitalistic society where we all aspire to get paid well for our skills, either in business, sports, entertainment, private or public services.

Each of us has in his mind, how much money they would like to acquire and few get to reach millions.

What is your Health Worth?

But have you ever thought that your net worth, meaning how much you are currently worth is already in the millions? You might not agree with me, what is Karl saying, that we are all worth millions? That’s not true.

Sure, but go along with me, If I ask you right now, how much would you be willing to get paid to cut your thumbs? Would you do it for 50K dollars? For 200K dollars?

I asked many people about this. I say be real with me, would you sell your arm, from your elbow down for half a million? Or how much is one of your eye worth, 2 million?

How much will someone have to pay you to lose the ability to walk, for your legs, 5 or 10 million?

I used to pepper some of my friends and coworkers a few years ago, all day long, I would ask them those weird questions.

And the thing about this mental experiment is that it makes you pause and think. At first, the money sounds good but once you start to reflect, it’s different.

Believe it or not, the majority of people I ask these questions priced their body parts, eyes, hands, legs, way more than I thought they would. Many times I said, no way, at that price. I would sell this body part.

I have friends who priced their legs at two or more billions dollars, which is crazy because who would pay that much for someone’s legs. Even for Usain Bolt’s legs. But again, I really don’t know what it feels like to lose the ability to walk.

What I realized is that most people come up with a very high number as a way to say, this body part is priceless to me.

And I agree with them. When you start to reflect and ponder about being normal and pain-free, having full usage of your legs, eyes, fingers.

Being able to run, to dance, to move your body freely, to taste, we all take this as given, because we had these perfectly functioning bodies as long as we can remember, so it’s normal to us.

But we should celebrate more this amazing gift, being able to move freely and having your brain firing the right way, breathing with ease. Those are privileges we were given as we came into the world.

Your body is a temple

The human body is a temple, and depending on how we take care of it, we can reach high states of internal happiness, peak wellness, and outside, achieve goals we set forth and contribute in the world.

The beautiful cathedral of Italy, France and other impressive religious monuments, none of them come close to the wonders of what the human body is.

It’s one of the most complex bio-machine existence has created so far. We visit the pyramid of Egypt, the ruins of Ancient Greece or the amazing architecture of Italy, how many of us are as amazed by our bodies.

Your body is a piece of art, depending on how much you take care of it. Luxury cars, big houses, clothes, great experiences, traveling, love ones…all this is great but how much are you spending in terms of money and time, to take care of the greatest machine invented in the universe we know about?

if your body is that priceless? Your behavior, how you take care of it every day will be a testament to this belief.

It’s up to you, thank you.

The asymmetry of pain vs pleasure

Hello,Let me ask you this question,

Are pain and pleasure equal?

In other words, do you think that there are more levels of pain and suffering that a person can fall down to but not that many levels of happiness and pleasure?

Or is the feeling of pain, more intense than the feeling of pleasure? Or are they equal?

This is an important subject to think about, or even better, to reflect on because this could help you understand deep down, why being healthy, in shape and vibrant matters so much and how that will increase your commitment to a healthy lifestyle.

This topic is called the asymmetry of pain and pleasure. Meaning, people who study pain and pleasure point to the fact that it seems like they are way more levels of pain and suffering you can fall into, whereas there seems to be a ceiling, plateau to happiness and pleasure.

Think about this, if you are experiencing pleasure, how much happier you can become, and can you sustain it. It seems that after a while, it normalizes, meaning you don’t feel the joy and excitement of what made you feel good.

You fall back to normal, and being normal has a feeling. It’s not bad, but it’s not like you are extra joyful.
Freud the psychologist said being normal is to have common unhappiness.

For example, you get to own your dream car or dream house, but does the happiness you get from it last 3, 6, 12 months, maybe when you remind yourself, wow, I really got this car.

But on the other end, the human body almost can never get used to pain.

When pain is there, it’s tangible, is palpable, every day, you feel it. From a small burn to a scratch, to getting a cold, or a stomach virus, to higher levels of pain, like fever, toothaches, depression…to cancer or chronic back pain.

Unlike pleasure, pain stays as long as we act on it to stop it. If you don’t do anything about your back pain, it will linger there and get worse, over 3, 6, 12 months. The pain will be there.

Now, let’s link this asymmetry of pain and pleasure to your lifestyle, to nutrition and fitness.
What can we learn from this?

Motivation away from pain or toward peak wellness

If you deeply understand that the feeling and side effects of pain are more powerful than the feeling of pleasure, you will pay more attention to taking care of your health. This understanding is enough of a motivation.

When it comes to motivation, psychologists say there are two prime forces that trigger us to act. One is the motivation to stay away from the bottom, and the other is the motivation to go toward the top.

Analyze your own life, emotionally, financially, spiritually, what drives you?

In the context of this video, pain is a motivation from the bottom. You look down and see how much suffering comes with being sick, in pain, overweight, having diabetes, hypertension, cancer.

That’s enough of a motivation to eat healthy every day and stay active, be proactive with your health.
It’s also not given that if we get sick, we can come back to normal or get in better shape, reach peak wellness, blossom

But look around and from a macro perspective, if we look at statistics and behaviors…it seems like people do not realize the asymmetry of pain and pleasure.

because their behavior, when it comes to nutrition and fitness is to seek more pleasure via food, not realizing that the body becomes insensitive to pleasure after a while, at least at the same dosage.

And by increasing their consumption. They are blindly going into the direction of sickness. It’s like you think you are going to heaven but you are taking a first-class ticket to hell.

We, humans, tend to have amnesia of what it feels like to be sick, in pain, suffering. As soon as we get back to normal, we forget about the pain. It’s only when we are very close to being sick that we act on it.

Hence why when you are sick, whatever price the doctor says, you don’t argue with it. Yet people would say, going to the gym is expensive or they don’t have 2-3 hours a week to exercise at home and eat healthy.

Getting sick can be a tremendous opportunity to think about your current lifestyle and see if you can improve it to stay in top shape and be 100% of yourself for the majority of your life.

It’s up to you, thank you.

Guilt vs Understanding

guilt vs understanding-Karl drogba

Hello, 

In today’s video, I want to talk about a very important aspect of mind control that will help you reach your goal of fitness and more importantly, make it a lifestyle forever. 

The topic of this video is Guilt vs Understanding. 

Time and time again, I have conversations with people I’m helping, from friends to clients and this topic comes up often. I find out that many people if they are in the transition to a healthy lifestyle, when they slip up or on cheat days, they feel remorse or guilt. 

And here is a critical mistake they make.  When you are working hard to get back in shape and eat healthy, you might think that feeling guilty when you go outside the healthy train is a good sign, meaning you care a lot about being healthy…but it’s not, guilt doesn’t help you at all, worse, feeling guilty make it harder for you to develop a healthy lifestyle. 

Keep watching to see why you shouldn’t feel guilty when you are not eating healthy. 

The insight is that guilt, remorse, make you fight yourself instead of understanding your defaults and grow. Every time you feel guilty, you are divided, one side is fighting against another side, and war is the opposite of peace… In order to make healthy eating and fitness part of your life, you have to be total within, whole, you cannot be fighting inside. 

Guilt is a symptom of you being divided. 

Let’s got into some real-life examples so you can better understand the difference between guilt and understanding:

You have been following a healthy nutrition plan for the past two months…for 6 days a week, you eat clean and go to the gym 2-3 times. Then Saturday is the day where you indulge more in food, cookies, pasta, ice cream, it’s the day where you let yourself go, some people call it cheat day. 

Now, what happens is that, when it’s time to eat your favorite cookies, you savor it and as soon as you finish, you start feeling guilty. I know some people that as they are eating during cheat day, they already start thinking of going to the gym on Monday, they are flooded with guilt and remorse. 

Now, let’s zoom in the mind at this moment, what is really going on?

How come before the cookie meal, you were happy, craving and salivating, but now, 5 mins after, you feel guilty. That doesn’t really make sense… like, you should instead feel happy, with the after-effects of a delicious meal…

What guilt means it that a part of you, you can call sub-personality is fighting, judging another part of you. The fight is about the cookie monster in you vs the healthy you, so as soon as the cookie monster ate and feel satiated, boom, the healthy you come back in the driver seat and start judging the cookie monster….

So how can you grow from this? You can’t…And that’s why making people feel guilty about misbehaving or making mistake is not an intelligent way to help them learn from it and grow. 

I will tell you this, on Saturday, when it’s my cheat day, or better yet, the day where i eat more calories than usual and mostly a lot of carbs, I totally enjoy it. When I’m eating my usual 3 cookies or my favorite food, fried plantains, I savor it all, my mind is all in, there is absolutely no second thought or guilt…Many times, I even send pictures of my fried plantains and grilled salmon to friends and family. I do it almost every weekend. 

There is no separation in me of a cookie monster vs a healthy me, the healthy me that eats close to perfect from 6 days a week, hits the gym, plays basketball and does yoga is the same one who eats fried plantains and cookies on Saturday…I have been doing that for a decade now. 

So why should I feel any guilt? 

Instead of guilt what you want is understanding. When a kid is making mistakes after mistake in math, do you think making him feel guilty helps him get better? No, worse, it actually makes him feel less. 

Understanding means, watch the process very carefully and find out why the mistake is being made. 

Normally, when it comes to nutrition and health, people feel guilty because all week long they eat unhealthy, so from time to time, the healthy side of them, who is not in the driver seat comes along and make them feel guilty, when they realize, wow, I am letting myself go, I’m eating terribly lately, I need to go back to the gym. 

But this guilt doesn’t help them. Instead, what you want to do totally accept yourself, without any judgment, erase that judging voice inside your mind. You are not killing anybody or hurting someone else. 

You are eating to be happy but not realizing that the complete opposite will actually happen. 

Food can’t make one happy and worse, unhealthy food will make you fat, sick and lead to suffering. But if you don’t have that understanding yet, deep down within, no need to feel guilty. 

Instead, become more aware of how it makes you feel when you eat unhealthy and indulge.

Observe and understand, get some distance from your emotions and mind and think about the after-effects of the way you are eating, come up with multiple scenarios of how this current behavior will affect you in one, two hours, when you feel lethargic… in one or two days… when you start to gain more weight… in two or three years, with obesity, knee pain, high blood pressure, in ten years with back pain or diabetes. 

Don’t feel guilty, see and understand what are the consequences of your actions, relax and see the outcome…Making mistakes means we are unaware of what we are doing, 3+3= 7, you are making that mistake over and over, guilt will not help, you need to understand why. 

Let’s look at guilt from another angle. There are two ways to experience and use your mind. In one way, you are at the same level of your thoughts, meaning, you use one thought to fight other thoughts, 

So feeling guilty is one emotion fighting another emotion…the feeling pleasure or eating a cookie is being canceled by the remorse of guilt.

And this is an impossible fight, like when you force your mind to not think of something…don’t think of a pink elephant… just thinking of that gives more power to the thoughts of a pink elephant. 

Like people who say, think positive, what they are doing is reinforcing their sensitivity to negative thoughts, they are fighting them by being opposed to them. 

But the second way to use your mind is by taking a higher vantage point, you don’t fight emotions with other emotions, you don’t fight your thoughts with other thoughts, you just hover them and watch from above.

This is an insight of meditation, you can develop that skill more by meditating. 

So let’s say you feel the urge to eat unhealthy, you don’t want to fight the urge as most people do… Using discipline, this can work for so long before you give in.

Instead, take off, separate and look at your mind and emotions from afar, just observe, and something almost magical starts to happen, as you remain in the observer’s seat and don’t participate in the activity of your emotions and thoughts… boom… they lose power, they lose energy and urges dissipate, they go away, they don’t translate in your action where you feel like doing something you shouldn’t. 

Over time, you start to understand that you are not your thoughts or emotions, which gives tremendous will power and restraint, your thoughts and mind are more under your control. 

So naturally, this can help you follow a healthy nutrition and fitness lifestyle, where you have more free will, and your mind is not divided and fighting, one side against another side. 

Six days a week, you eat clean and take care of your body, then Saturday or Sunday, you eat your chocolate, ice cream, pizza, pasta, whatever you want, you enjoy it to the fullest, there is no guilt… But even if guilt comes, watch it, observe it and it will pass, like the clouds, over time, you will have less guilt on cheat day and just have more understanding of yourself, from inside out. 

It’s up to you, 

Thank you

Down-regulation, your pleasure sensitivity

Down-regulation, your pleasure sensitivity-Fitness

What is down-regulation? 

And how important is it for you to understand it if you want to have a healthy lifestyle. 

Hello, 

When it comes down to it, pleasure is one of the biggest reasons why people overeat and enter a vicious cycle. Why do people binge on food, especially junk food like pizza, sweets, fries, pasta and so forth?

Along with stress, people overeat because of the sensation food gives them. The feeling of pleasure. 

There are a lot of things in life that provide pleasure, but not all of them are easy to access, buying and driving a Ferrari feels good, but it’s not as accessible as buying a delicious burger from five guys with some cajun fries. 

Yet both the Ferrari and the burger flood the brain with the same substance of pleasure. 

But what is pleasure really,it’s a feeling, an emotion, but behind that, what is the chemistry? Can we bottle that up in the lab?

Endocrinology, which is the science of hormones and neuroscience, which studies the brain revealed That there are two hormones involved in creating pleasure, dopamine, and endorphins. When you think of pleasure from getting a pizza, there are two feelings playing, 

Dopamine and Endorphin

Dopamine is what you feel when desiring the pizza or the Lamborghini, it increases your eagerness and craving, we feel a bit excited. Our mood is uplifted almost, without even eating the pizza yet. think of how you feel when you are making an order for pizza delivery. The process itself makes you feel a bit happier. You can feel it.

The second hormone involved in the pleasure pathways of the brain is endorphin, which is released as a reward when you are eating the pizza and your taste buds are in heaven, your taste senses are overwhelmed with yumminess. So dopamine fires you up and endorphins act like putting cold water on hot stones. 

This is called the reward pathway, which leads many people to seek food that gives them this pleasure. Thousands of experiments with brain scans have been conducted to confirm this reward pathway. 

Beyond food and pleasure, the reward pathway motivates us in almost everything in life, from sex to sport, to job career and financial goals. 

So the reward pathway is not bad, it’s a biological and evolutionary mechanism that helped us survive, thrive and evolve for the past 100 thousand years. But the reward pathway of pleasure from dopamine and endorphins can be overused and lead some people to become slaves of these emotions. 

We worry about being watched by the government and corporations, 1984 and big brother, but how many of us are worrying about being a slave to our emotions, especially to pleasure?

70% of the American population is overweight and obese, seeking pleasure through food is a big reason why.

So how does the brain become a slave to pleasure, do you think you are thinking clearly when you binge eat on sweets and junk food, what is happening inside the brain? Are you in control?

If we go back ten to 20 thousand years ago, you can imagine that we didn’t have quick pleasurable food around us all day long. Back in the mountains of Europe or the African savanna, we didn’t have the luxury to order some Chinese food, eat some toast with Nutella on it or get a pepperoni pizza on our way home from work. 

For the majority of human evolution, pleasure was a rare feeling, it was unpredictable. 

And by not having pleasure at the tip of our fingers, the reward pathway in the brain was very sensitive, which is the core message of this video. Listen carefully…

Your Pleasure Sensitivity

When the brain is flushed with secretions of dopamine and endorphins, brain neurons have to sense them and transmit these good feelings to the entire brain, bloodstream and nervous system. Those receptive neurons are called receptors.

But if the reward pathway is always activated, dopamine and endorphins receptors start to lose their sensitivity over time or lessen in number. 

This situation is called down-regulation. In other words, the more pleasure your brain received from food, the less pleasure you can feel, because the middle man, brain receptors are reduced or become insensitive. 

So naturally, what people do is increase their dosage. From a drug addict to people indulging in food, the process is the same. Take a cocaine addict for example, do you think the first time and the 40th time he felt the same feeling of pleasure? If the dosage was the same…No. 

And this is the same situation with pleasure, the type of food, frequency and dosage leads to down-regulation, you feel less pleasure. 

If you eat pleasure type food every day, your brain will down-regulate these pleasure hormones more so then if you were eating them on your cheat day. 

This is why I often tell my friends who eat unhealthy that I feel more pleasure from eating a pizza than they do. Not to boast about it, but because of brain chemistry. 

I eat clean, healthy for the majority of the week, all year long, and then Saturday or Sunday, I have a cheat day…So you can think of a cheat day as a day where you flood your brain of pleasure via food. 

The less pleasure type of food you eat, the more sensitive you will be once you eat them, sporadically. Your taste buds will be hypersensitive.

The reward pathway is very important to understand if you want to increase your mind control, which is the missing link in nutrition and fitness. On a bigger picture, seeking frequent pleasure in life can lead to feeling the complete opposite,  which is why psychology is now alerting us about the dark side of consumerism. 

We are at a level of technological advancement where we can manufacture and acquire pleasure very cheaply. More clothes, more food, more entertainment, more sex, more drugs, more gadgets, more traveling.

Without understanding that having more of what we want decreases our capacity to feel pleasure, we become desensitized and increase our consumption. Marketers understand it and use it to their advantage. You buy one shoe, now you want the next one, the more you buy, the less satisfied you get. 

Understanding this scheme, how started wearing this black t-shirt most of the time.Less is more, this axiom is so packed with wisdom, but how many apply that to their lives? 

Here are some quick ways to get back control of your brain by restoring sensitivity to pleasure, it’s literally a process of rewiring your brain. 

First, you have to understand the whole brain reward pathway of pleasure, which is why education is so important, so you don’t just follow our blueprint, you understand why. You increase your wellness IQ. 

Second, you have to create a distance, turn off the mechanism. That means, start eating healthy 90% of the week, good fat, good proteins, moderate to low carbs and as little as possible of processed food. 

These two steps will work to up-regulate your brain reward pathway, which means restoring pleasure receptors or increasing their sensitivity to pleasure from food. 

Next, the difficult part is not relapsing…It’s often easy for an addict to go to rehab, but the challenge is going back to his previous environment and resisting the temptation. It’s easy to fall back into eating unhealthy, think of it as a period of healing, you are literally healing your brain. This step is where most people fail, 95% of people who diet fail, before or after. Keep that in mind. 

You will be triggered or crave unhealthy food often, but just watch from within, look at these craving and know it will pass…because after all, cravings, emotions, thoughts, they are like the rain, they come and go yet deep down you remain, so it’s possible to train yourself to not succumb to impulsions…

Which is why you want to make it as hard as possible for you to relapse, don’t buy unhealthy food and bring it home, chocolate bars, sweets, cereals, bread, pasta, don’t bring that to your house…

It’s up to you.

Thank you 

Do you need discipline?

Do you need discipline-Wellness

Hello, 

Do you need discipline?

This is a topic that comes up often when I talk to friends, clients, and people in the wellness industry at large. Every time we talk about getting in better shape and eating healthy, someone brings up discipline.  

For many people, in order to change their nutrition and improve their fitness, they believe discipline is needed. Also, many people who have a healthy lifestyle say being discipline is one of the X factors to making health part of your flavor, your nature. 

But I disagree with this, discipline is needed only when the desire to indulge is still present…

In other words, discipline is needed when one you are divided within, one side wants to eat healthy and get in shape, and another side, the cookie monster, wants to indulge in unhealthy food and stay inactive.

When this situation is going on, you might think that discipline, the application of a mental force to direct your attention and action is needed. 

So yes, in this case, you might need some discipline. But I want you to understand that people who have a healthy lifestyle, go to the gym regularly are not really using any discipline. A healthy lifestyle is not driven by discipline, it’s fluid, it’s second nature, it’s easy. 

So don’t give to much credit of willpower to people who have a healthy lifestyle, because it’s almost automatic for them. 

And this is why for many people, they see being healthy, fit and eating well as a chore because they associate discipline with a form of violence. But as I said, if you are split inside, and not all in yet on adopting a healthy lifestyle, you might need some discipline… But be careful, 

Because there is a bad type and a good type of discipline. This is important to your success in fitness and nutrition.

Let’s go over the two forms of disciplines: 

the bad type of discipline is a form of self-repression. You repress your craving and urges to eat unhealthy food, it’s a form of self-violence, you force yourself to go to the gym, even though you don’t want to. And this is why so many people end up quitting diets and going to the gym because repression can never work for long, it creates more tension inside. 

Repressive discipline on the surface works to accomplish goals, but within, you remain divided, the cookie monster is still there, you didn’t transform him, help him grow and understand…No, you didn’t, 

Instead, you imprisoned him and your personality is lessen…

But there is a good form of discipline, which is applying some focus on your thoughts and actions. Because you are not all in yet, a healthy lifestyle is not spontaneous yet, so you want to be super alert that your old habits and thoughts don’t sidetrack you…you are making sure, every day, the healthy side of you is in the driver seat. 

You are not fighting against the cookie monster here.

Beyond discipline

The repressive kind of discipline will always lead you to relapse because it creates more and more tension and division inside within, you will get some results and fall back, that’s a cycle many people go through year after year…

But the good discipline can lead you to a state where eating healthy and being active is spontaneous, it’s natural, you don’t need to apply discipline anymore, you actually like it, it’s a part of your identity. 

The way to go from good discipline to no discipline with your nutrition and fitness is to resolve your inner divisions, reflect on why a part of you still wants to eat unhealthy…

Reflect and think about the good aspect of eating healthy and exercise, come up with 20-30 reasons on how it’s going to improve your life, then do the same with eating unhealthy…The more you understand deep down why the cookie monster has to merge into the healthy you, the less discipline you are going to need to follow a healthy lifestyle. 

Always remember that health is synonymous with being whole, being all in, undivided within. 

I’m often told, you are so disciplined with your lifestyle… But that’s not true, I’m not disciplined at all. It’s easy for me to go to the gym at 10 pm at night on a Friday after work… It’s easy to be out with friends and eat healthy, it’s as easy as drinking a cup of water. 

I haven’t used discipline with my nutrition and fitness in the past 10 years. 

I have always been active in sports since I was a kid, but nutrition and exercising wasn’t part of my lifestyle. But in college, I started to read books away from school and thinking about what I wanted to do after. 

So when I started to write down my goals, health and fitness took the center stage, not because I wanted to work in this industry, nope, but because I had a clear realization that whatever I wanted to accomplish in life, I would need to be in perfect physical and mental shape. 

Once this was understood deep down, the execution part of it was easy, because it’s what I wanted, I was all in, my commitment was crystalized. 

The cookie monster was gone. 

No discipline is real power…not power over yourself, but because you are unified, you move as whole so what you want to do is go beyond discipline, but if you need to use discipline, don’t use repression. 

It’s up to you

Thank you. 

Are you pulled apart?

Are you pulled apart?-Karl Drogba

Hello

I often see people who want to lose weight or gain muscle making a critical mistake from the start. They are being pulled apart mentally and physically in life in so many directions that it will close to impossible to reach their fitness goals. 

Being pulled apart gives you a decisive handicap from the start. 

Mentally, when your priorities are not strongly established and your intentions are weak, you are fragmented. And being divided drains a lot of energy.  No matter the nutrition plan and workout plan you have, even the best of the best will not help you because you are not moving as a unit, all in, straight in one direction. 

This is the reason I hate motivation and empowering. Those two words imply people being powerless. When your body has one master, you don’t need to rely on jolts of motivation, all you need is some spark of inspiration and use the power within you to execute and take care of what you choose to do. 

Health comes from being whole, but you don’t need to reach your target weight to become healthy, it all starts in the brain, right here, right now you can become healthy. The rest will follow through. It’s like a tsunami, one step below your mind is the epicenter, ground zero, 

when you unify everything within, the effect will be seen in your physiology and external appearance within weeks and months. We see it with people making a life-changing decision in split seconds.

This is the mental approach we take when helping people losing weight or gaining muscle.

When you help clients take care of the mental aspect of health first, there is less resistance for them to adopt a new lifestyle, there is less friction, less mental energy drained.

Now the whole process is smoother, it’s a joy, because step by step, you know you are moving in the right direction, like a straight arrow. You see your body and health changing for the better. 

This process is very similar to Michael Angelo, carving up David, every week you see the progress you are making. 

Doubt is gone, trust, trusting yourself, that capacity and potential to adapt becomes your operating system. Don’t try to look good because of society, because you are competing with other people, 

do it first and foremost for yourself. That’s enough.  This is what scientists call intrinsic motivation, from within, because you deserve to be at your best to fully experience Your life, your story.  

It’s up to you, thank you.