Categories Advice, Diet, Gym

When is the Best Time to Consume Protein


Nutritional Timing – When is the Best Time to Consume Protein


Nutritional timing refers to the scheduling of meals and snacks to optimize the body’s response to the nutrients consumed. When it comes to protein, the timing of its consumption can have a significant impact on muscle growth, recovery, and overall health. In this guide, we’ll cover the best time to consume protein, the recommended amount, and how it can impact different aspects of health and fitness.

Why Protein is Important

Protein is one of the three macronutrients, along with carbohydrates and fats, that are essential for human health. It is a building block for many tissues in the body, including muscles, skin, hair, and nails. Protein is also used to produce hormones, enzymes, and other essential molecules. Additionally, it helps regulate metabolism, build and repair tissues, and support a healthy immune system.

Recommended Daily Protein Intake

The recommended daily protein intake varies based on age, sex, and activity level. The Centers for Disease Control and Prevention (CDC) recommends that adult women and men consume at least 46 and 56 grams of protein per day, respectively. For athletes and people who engage in regular exercise, protein requirements may be higher to support muscle growth and repair.

Best Time to Consume Protein

  1. Post-Workout

The time immediately following a workout is the best time to consume protein, as this is when the body is in a state of repair and muscle growth. During exercise, muscle fibers break down, and consuming protein immediately after exercise can help speed up the repair process. A high-quality source of protein, such as whey or casein protein, is a great option, as these types of protein are quickly absorbed by the body.

  1. With Meals

Consuming protein with meals is also important, as it helps to slow down the digestion of carbohydrates, which can lead to a slower and more sustained release of energy. Additionally, consuming protein with meals can help regulate hunger and increase feelings of fullness, which can be beneficial for weight management.

  1. Before Bed

Consuming protein before bed can help support muscle growth and recovery while you sleep. During sleep, the body goes into a state of repair and recovery, and consuming protein before bed can help ensure that the body has the nutrients it needs to support this process. A slow-digesting source of protein, such as casein protein, is a great option for bedtime, as it provides a sustained release of amino acids throughout the night.

How Much Protein to Consume

The amount of protein to consume depends on individual goals and needs. For people looking to build muscle, a daily intake of 1.6 to 2.2 grams of protein per kilogram of body weight is recommended. For people who engage in regular exercise, a higher protein intake may be necessary to support muscle recovery and growth.

Protein Supplements

For those who have difficulty meeting their protein requirements through diet alone, protein supplements can be a convenient and effective option. Popular types of protein supplements include whey, casein, and plant-based protein powders. However, it’s important to note that supplements should not replace a balanced diet, and it’s best to consult a healthcare provider before starting any new supplement regimen.


In conclusion, protein is a crucial nutrient for overall health and fitness, and the timing of its consumption can have a significant impact on muscle growth, recovery, and overall health. The best times to consume protein are post-workout, with meals, and before bed. The recommended daily protein intake varies based on age, sex, and activity level, but a daily intake of 1.6 to 2.2 grams of protein per kilogram of body weight is recommended for people

Ksenia Sobchak

Cosmetologist/Dermatologist, Clinical Nutritionist – Central Saint Martins, BA (HONS)

Company: Glow Bar London

Address: 70 Mortimer St, London W1W 7RY



Categories Addiction, Advice, Alcohol & Drug Use, Health

How Alcohol Affects the Body and Brain

How Alcohol Affects the Body and Brain

Alcohol is a widely consumed substance that has both short-term and long-term effects on the body and brain. While moderate alcohol consumption is not necessarily harmful, excessive drinking can have serious health consequences.

In this guide, we will explore the effects of alcohol on the body and brain, including its immediate effects, its long-term effects, and the risks associated with heavy drinking.

Immediate Effects of Alcohol on the Body

When alcohol is consumed, it is absorbed into the bloodstream through the stomach and small intestine. From there, it is carried throughout the body and can have immediate effects on several different organs and systems.

1. Central Nervous System

The central nervous system (CNS) is particularly sensitive to the effects of alcohol. Alcohol can interfere with the communication between neurons in the brain, which can lead to a range of symptoms including:

  • Slurred speech
  • Impaired judgment and coordination
  • Reduced inhibitions
  • Memory impairment
  • Blackouts

In extreme cases, alcohol can even cause unconsciousness and coma.

2. Cardiovascular System

Alcohol can also have immediate effects on the cardiovascular system. In small amounts, alcohol can cause blood vessels to dilate, which can lead to a feeling of warmth and relaxation. However, excessive alcohol consumption can cause blood vessels to constrict, which can increase blood pressure and put a strain on the heart.

3. Digestive System

The digestive system is another area that can be affected by alcohol. Alcohol can irritate the lining of the stomach, which can lead to nausea, vomiting, and stomach pain. It can also interfere with the absorption of nutrients, particularly B vitamins, which can lead to deficiencies over time.

4. Long-Term Effects of Alcohol on the Body

In addition to the immediate effects of alcohol, long-term alcohol use can also have significant impacts on the body. Some of the most common long-term effects of alcohol on the body include:

5. Liver Damage

The liver is responsible for metabolizing alcohol, but excessive alcohol consumption can overwhelm the liver’s ability to do so. Over time, this can lead to inflammation and scarring of the liver, which can progress to cirrhosis, a serious and potentially life-threatening condition.

6. Cardiovascular Disease

Excessive alcohol consumption can also increase the risk of cardiovascular disease, including high blood pressure, stroke, and heart attack. This is because alcohol can raise blood pressure and cause inflammation in the blood vessels, which can lead to atherosclerosis (hardening of the arteries).

7. Cancer

Long-term alcohol consumption has also been linked to an increased risk of certain types of cancer, including:

  • Breast cancer
  • Colon cancer
  • Liver cancer
  • Esophageal cancer

The exact mechanisms by which alcohol increases cancer risk are not fully understood, but it is thought to be related to the way alcohol is metabolized in the body and its effects on DNA.

8. Mental Health Problems

Excessive alcohol consumption can also have negative effects on mental health. Alcohol use disorders are associated with a higher risk of depression, anxiety, and other mood disorders. Long-term alcohol consumption can also lead to cognitive impairment and dementia.

9. Immediate Effects of Alcohol on the Brain

The immediate effects of alcohol on the brain are largely related to its effects on the central nervous system. When alcohol is consumed, it can cause a range of symptoms, including:

10. Impaired Cognitive Functioning

Alcohol can impair cognitive functioning in several ways, including:

  • Slowed reaction times
  • Reduced attention span
  • Impaired decision-making and judgment

11. Memory impairment

These effects can impair an individual’s ability to drive, operate machinery, or make important decisions.

12. Immune System

Drinking too much can weaken your immune system, making your body a much easier target for disease.  Chronic drinkers are more liable to contract diseases like pneumonia and tuberculosis than people who do not drink too much.  Drinking a lot on a single occasion slows your body’s ability to ward off infections – even up to 24 hours after getting drunk.

13. Pancreas

Alcohol causes the pancreas to produce toxic substances that can eventually lead to pancreatitis, a dangerous inflammation and swelling of the blood vessels in the pancreas that prevents proper digestion.

Ksenia Sobchak
Cosmetologist/Dermatologist, Clinical Nutritionist – Central Saint Martins, BA (HONS)
Company: Glow Bar London
Address: 70 Mortimer St, London W1W 7RY

Categories Advice, Business, Success

Seven key MONEY CODES from Jewish religious books

Seven key MONEY CODES from Jewish religious books. Then, he invites you to study and execute them to obtain Wealth.



Wisdom is defined as the quality of having experience and discerning or judging what is true, right, or lasting. It is the practical application of knowledge. King Solomon is one of the central figures in Jewish history; the Tanaka (old testament) credits Solomon as the First Temple builder in Jerusalem. He was the wisest and richest man of his time because he desired wisdom more than anything else. God said: “I am giving you a wise and understanding heart so that there has never been anyone like you, nor will there ever again be anyone like you. I am also giving you what you did not ask for, riches and honour greater than any other king throughout your life”. This is because with great wisdom comes great Wealth and success. As such, the author suggests following Solomon’s footsteps and praying for wisdom and an understanding heart. Wealth and success will follow. For non-religious, he suggests using affirmative prayer, a scientific prayer, focusing on a positive outcome.

Ultimately, rather than pursuing Wealth, pursue wisdom:

“don’t exhaust yourself in pursuit of wealth; be smart enough to desist. If you make your eyes rush at it, it’s no longer there! For wealth will surely grow wings, like an eagle flying off to the sky”.

Humility is regarded as a prerequisite to increasing wisdom: “first comes pride, then disgrace; but with the humble is wisdom”. “Poverty and shame are for him who won’t be taught, but he who heeds reproof will be honoured”.

To achieve wisdom is necessary to study:

  • Jewish philosopher Samuel Ibn Tibbon said: “make your books your companions”;
  • American sales expert Zig Ziglar said: “Rich people have small TVs and big libraries, and poor people have small libraries and big TVs”.

The Talmud is a source of great wisdom among all books. It has also become a handbook for doing business and seeking fortunes. The Talmud explains: “if one takes his studies by heaps at a time, he will benefit but little, but if one gathers little by little, he will gain much”.

The author then covers the subject of time, saying that many Jews understand that time is more valuable than money: you can always get more money, but you can never recover time. Time is the most precious commodity. As such, most Jews spend their time acquiring wisdom, Wealth and contributing to society.




The Tanakh portrays the first Jews as very wealthy, and this Wealth was considered a clear sign of divine favour. Traditionally, Jewish families encourage the pursuit of wealth accumulation, high-income careers and investing.  Jew families value wealth and success. While many ethnic and religious groups mainly focus on the afterlife and downplaying this world, Jews view Wealth and success as a blessing and gift from God. The Tanakh says, “everyone to whom God has given riches and wealth, along with the power to enjoy it, so that he takes his allotted portion and finds pleasure in his work, this is a gift of God”. The Tanakh says: “the Lord makes some people poor and others rich; he brings some down and lifts others”.

The author further quotes professor Lisa A. Keister’s study on religion’s influence on Wealth, mentioning that conservative protestants are at the low end of money accumulation. The study speculates this could be due to their low education achievement and literal Bible interpretation, concluding that money accumulation is not very important or even preaching poverty as a virtue.  The author states that many Christians who view poverty as virtuous base their belief on the idea that Jesus lacked many possessions. Yet, Jesus had money: Judas managed the money for Jesus. The author states that many Christians misunderstand that the problem is not money but the attachment to possessions and dependence on money rather than dependence on God. He reminds us that many schools of Greek philosophy believed that all physical matter was flawed. Much Greek thinking was incorporated into Christian doctrine; thus, he subsequently states that poverty crept into Christian denominations. People searched for scriptures to support that view by taking verses out of context. The author states that money is not the root of all evil: it is a neutral substance that can be used for good or bad, depending on who uses it and how it is used.

For the author, poverty is the real problem: “poverty causes transgressions“ to find means to survive. He then quotes a popular verse of the Bible: “you can never serve God and Mammon”. He states that people serve mammon when they work very hard for money their whole life (slaves to money) rather than making money working hard. The key is to work hard to create abundant Wealth to have time to study and develop one’s full potential. Quoting Rabbi Elazar ben Azariah:

where there is no money, there is no learning.

The Rabbi explains that only when stomachs are full they can study, grow spiritually and do good work.

Unlike Christianity, in which some view poverty as virtuous and desirable, Jews have generally viewed poverty negatively. Jewish texts have portrayed poverty as an unjustifiable burden and pointless suffering. Jewish people view Wealth as a blessing and look down on poverty because it cannot help anyone.



The Talmud covers the subject of what a person should do to become rich: “let him engage much in business and deal honestly”. The Tanakh states: “the diligent will rule, while the lazy will be put to forced labour”. The author makes his point by saying that most Jews works for themselves and hire employees instead of employees.  He then uses the words of German politician Julius Streicher: “it is an open secret that Jews do not work, but rather let others work for them”. Jews believe that people are creators, not consumers. Work requires goals and plans to achieve them with perseverance. The Tanakh says: “in the morning, sow your seed; and don’t slack off until evening; for you don’t know which sowing will do well”. Discussing work, the author also refers to the limits of the “law of attraction” and uses these verses of the Tanakh to disregard it: “in all work there is profit, but mere talk produces only poverty”. Only through work can it be possible to produce results that create Wealth: “idle hands bring poverty; diligent hands bring wealth” (NLT).



The Talmud teaches that “one’s money should always be ready to hand”, meaning that we should always have money ready for an investment. He states that 33% of Jews invest in financial assets, compared to 7 % of mainline protestants, 4 % of Catholics and 0% of conservative protestants. Quoting the banker Edmond Safra, “if you don’t sow, how will you harvest”. The author states that during the journey towards Wealth, a person may have to hold back on spending for some time and save as much as possible. The Tanakh states, “those who love pleasure become poor; those who love wine and luxury will never be rich”. The author promotes the concept of working hard, saving and accumulating to invest in financial assets and ultimately obtain the desired return to support one’s lifestyle or future needs. On this topic, he expresses concerns for the current consumerist culture and quotes the Tanakh, which it says, “the wise have wealth and luxury, but fools spend whatever they get”.

The book of law also states that “time is money, but also money is time, for every luxury costs so many precious hours of life”. As such, hold back on purchasing all you desire until you can truly afford it. Unwise borrowing puts you in a position of servitude.

The author promotes investing for the future generation, quoting the following story from the Talmud: a sage spots a man planting a carbot tree. The sage asked him how long it would take for this tree to bear fruits. Seventy years replied the man. The sage asked: are you so healthy a man that you expect to live that length of time and eat its fruit? The man answered: I found a fruitful world because my ancestors planted it for me. Likewise, I am planting for my children.

As such, saving can be seen as planting seeds: it takes time to see the growth, but it will provide a rich harvest.

The author extracts further tips on investing. He suggests we educate ourselves and plan ahead before making investments. The Tanakh says, “the thoughtless believeth every word, but the prudent man looked well to his going”. As such, never rush into an investment without prior research and deliberation. On the other hand, don’t stop investing in good opportunities: “he who keeps watching the wind will never sow; he who keeps looking at the clouds will never reap”. He also says to “divide your investments among many places, for you do not know what risks might lie ahead”. This is pure financial diversification.



Natural law, or the law of nature, is a system of law determined by God. Law stands for order. The author quotes the Iron Law of Human destiny: what goes around comes around, or the Law of Action and Reaction. He then discusses the 7 universal laws given by God to Noah. These laws are to be also followed by non-Jews if they are to be blessed. On this topic, the author goes back to the concept of poverty: not much is expected of those who are in poverty because they do not have knowledge of the Noahide Laws (against idolatry, theft, murder, adultery, cruelty to animals, blasphemy, etc.). The Tanakh says: “what can we expect from the poor? They are ignorant. They don’t know the ways of the Lord. They don’t understand God’s laws”. “poverty and shame are for him who won’t be taught, but he who heeds reproof will be honoured”. Non-Jews or non-religious people will benefit from following these laws. Among the laws, there are several warnings against dishonesty or greed. “Wealth gotten by dishonesty shall be diminished, but he that gathered incrementally shall have an increment”. The Tanakh says, “greedy people try to get rich quickly but don’t realise they are headed for poverty”.




Tithe means one-tenth. Religious Jews give 1/10 of their income to the poor. This practice is an ancient Jewish formula for becoming wealthy. Abraham gave a tenth of everything. The Talmud tells us, “tithe so that you will become rich“. Tithing is in itself a qualification for Wealth. It is like a partnership with God in sustaining the world. “Neither poverty nor wealth is due to the craft, but all depends on merit”. Try to build your merit: the more you gather, the more divine energy you attract, and the more successful you will be.



The Talmud says, “even a poor man who himself subsist on charity should give charity. If he does that, [heaven] will not again inflict poverty upon him”. An offering is anything given beyond the tithe. The author quotes the Law of Cause and Effect again, stating you must give before receiving. The Tanakh says, “he who gives to the poor will lack nothing, but he who hides his eyes will get curses in plenty“. In this final chapter, the author quotes Anglican methodist clergyman John Wesley to summarise it: “earn as much as you can, save as much as you can, invest as much as you can, give as much as you can“.

Categories Advice, Senior Living

Four secrets to a long life

Four secrets to longevity from the centenarians of Okinawa, the land of immortals

Okinawa, Japan Written By: Kirtika Katira

Okinawa, a Japanese island in the East China Sea, has historically been known for longevity and it was once called the land of immortals. The Japanese archipelago is one of the world’s five ‘Blue Zones’ and it has the highest concentration of centenarians, which is basically a person who is 100 years old or more. So, according to several studies, Okinawans can teach us a lot about living longer by simply following a healthy lifestyle.

Here’s a list of 4 secrets we learned from Japan’s oldest people!

  1. Embrace an ikigai
  2. Eat a plant-based diet
  3. Get into gardening
  4. Maintain a moai

Embrace an ikigai

‘Ikigai’ is a Japanese word which means finding a sense of purpose or a reason to jump out of bed every morning. It is a holistic exercise advocated in the Japanese culture which allows a person to identify and move towards their passion in a structured approach. Okinawans believe that one must take up a hobby to live purpose-imbued life that gives them clear roles of responsibility and feelings of being needed well, even in their 100s.

Eat a plant-based diet

Most older Okinawans have been on a plant-based diet since their childhood days. Their meals include stir-fried vegetables, sweet potatoes, soybean and tofu, which are high in nutrients and low in calories. They also observe the 80 per cent rule, where they have to stop eating when their stomachs are 80 per cent full. 

Get into gardening

Did you know most Okinawans are active walkers and gardeners? According to various reports, the centenarians of the region either grow or once grew a garden in their backyard and the activity helps them fulfil their daily quota of physical activity and exercise that the body requires. Other than helping the centenarians stay active even in their 100s, gardening also acts as a constant source of fresh vegetables, herbs, fruits and natural medicines. 

Maintain a moai

The Okinawan tradition of forming a moai is all about building a strong social network and having as many close friends as possible. The secure social networks eventually lend financial and emotional support in times of need, giving them the stress-shedding security of knowing that they are not alone.

Over eating
Categories Advice, Diet

Better Control Eating Behavior

Recommendations to Better Control Eating Behavior

Limit Intake of Sugar & Processed Carbs

As we discussed previously, people who carry the ‘A’ allele for rs1800497 tend to crave carb- and sugar-rich foods. Refined sugar, in particular, is highly addictive — and may even trigger some of the same neural pathways as addictive drugs [R]. Additionally, some studies have reported that animals fed high-sugar diets show reduced D2 receptor activity [RR].

It is important to note that refined carbohydrate sources — such as white flour — have a high glycemic index, which means they quickly turn into sugar in your body, and can cause a potentially dangerous “spike” in blood sugar levels [R].

Excess sugar consumption can be one of your worst enemies when it comes to weight control, and is one of the single-most common factors that can lead to obesity [RR].

Avoid High-Fat Diets

Animals fed high-fat diets have reduced D2 receptor activity [RR].

People with rs1800497-A crave fried and fast foods, which are very often loaded with fat. Additionally, these unhealthy foods may also further impair the brain’s reward system, leading to a vicious cycle of habitual fast-food consumption [RRRR].

A combination of fat and sugar — typical for fast foods and snacks — is particularly dangerous, as added sugar actually reduces the satiating effects of consuming fat [R].

With that said, this doesn’t mean you go to the other extreme and avoid consuming fats altogether! Unlike refined sugar, fats are essential and healthy — as long as they are consumed in moderation. Although heavily marketed, so-called “low-fat” products often compensate for reduced fat with high levels of added sugar and starches, and therefore are not necessarily a “healthier” alternative [R].

When in doubt, always check the nutritional labels of the food you’re eating — you may be surprised at just how unhealthy some “low-fat” products can be!

To potentially counteract your negative DRD2 variants and reduce food cravings, avoid highly-processed and “fast” foods, which are often very high in sugar and fat.

Increase Protein Intake

Rats fed a low-protein diet had lower D2 receptor density in their brains [R]. Dietary protein has a more potent satiating effect than carbs and fat, and may therefore help keep the reward system balanced and “well-tuned” [R]. 

Additional studies also suggest that getting more calories from protein may support weight loss, metabolism, and promote appropriate feelings of “fullness” after eating [RRR].

Therefore, it may be a good idea to consume a variety of protein-rich foods, such as [R]:

  • Eggs
  • Meat & fish
  • Legumes
  • Cheese (if not sensitive)
  • Nuts & seeds

Protein-rich foods also supply tyrosine, the main amino acid our body and brain uses to create the neurotransmitter dopamine. However, it is still unclear whether dietary protein intake has a noticeable or significant impact on the levels of dopamine the brain is capable of producing [R].

Increase your intake of dietary protein to balance the reward system, reduce appetite, and improve weight control.

Intermittent Fasting

According to some sources, different types of caloric restriction (e.g., intermittent fasting & continuous restriction) may be equally effective for weight loss in the general population [R].

However, people with the ‘A’ allele for rs1800497 may prefer intermittent fasting (also sometimes known as “time-restricted eating“). Human trials suggest that intermittent fasting may help control appetite, and may even enhance the body’s ability to burn fat [R].

Intermittent fasting may even affect the brain’s dopamine system directly. For example, one study of obese rats reported that fasting actually led to increased numbers of D2 receptors in the brain [R].


Exercise Regularly

Mice lacking D2 receptors show significantly lower levels of physical activity, despite various exercise opportunities. Some authors suggest that lack of exercise is likely an important mechanism by which DRD2 variants influence weight gain [RR].

Two clinical trials have confirmed the above findings by determining that women with the ‘A’ allele were much less physically active [R].

Additionally, regular exercise helps:

  • Balance dopamine levels [RRR]
  • Reduce food cravings [R]
  • Enhance fat-burning and weight loss [RR]

Engage in Art

Finally, back to the hypothesis about modern people becoming “mindless pleasure junkies.” The authors of the study exploring this phenomenon suggest that artistic and creative activities may potentially be a “cure” for some of our problematic pleasure-seeking behaviors. For example, some research has reported that engagement in different types of art may help stimulate brain development, as well as foster better/healthier decision making and support long-term mental and physical well-being [R].

Other papers have confirmed the crucial role of art in brain development, emotional regulation and psychological well-being [RR]. Therefore, it could be a great idea to pick up an artistic hobby, if you don’t already have one!


Recommendations to Improve Metabolic Health and Weight Control Diet

The good news for people with rs9939609-A and other FTO variants is that they respond equally well to different weight-loss interventions, including dieting [RRR].

Most studies found that simple dietary adjustments and exercise may even be enough to cancel out the potential negative impacts of these genetic variations [R].

Protein Intake

As discussed, increased protein intake may improve weight control and metabolic health, especially in people carrying the “problematic” alleles. To get at least 18% of total calories from protein, an adult male consuming 2,500 calories/day should get around 112g of protein daily. 

Great protein sources include (protein content per 100g):

  • Soybean, roasted (38,5g)
  • Hemp seeds, raw (33g)
  • Chicken and turkey breast, grilled (32g)
  • Lean beef steak, grilled (31g)
  • Peanuts, roasted (28g)
  • Almonds, roasted (21g)
  • Eggs, cooked (12.5g)
  • Cottage cheese (10.5g)
  • Lentils, cooked (9g)

A negative link between FTO variants and saturated fat may be a reason to prioritize plant-based protein sources. As a side benefit, they are rich in fiber and may thus improve satiety [RR].

Given the opposite effect of dietary protein on FTO observed in children and adolescents, they should avoid high-protein diets [R].

Unlike children and adolescents, adults with FTO variants may want to increase the intake of dietary protein. Focus on plant protein sources as they are high in fiber and low in saturated fat.

Calorie Control

In a meta-analysis of 14 trials and 7,700 subjects, people with FTO variants such as rs9939609-A lost more weight in response to various weight-loss interventions. Most protocols included calorie-controlled diets and increased physical activity [R].

To keep food cravings under control during calorie restriction, make sure to increase the intake of dietary fiber and don’t skip meals, especially breakfast [RR].


In a study of over 25,600 participants, FTO had a greater impact on men who consumed artificially sweetened beverages. Interestingly, researchers haven’t confirmed a link between sugar intake and these variants, but it’s still a good idea to avoid added sugar [RR].

An intriguing 2015 paper blames increased milk consumption for the adverse metabolic effects of FTO variations. The authors found that amino acids from milk increase FTO expression. This may be crucial for infants’ growth and development but detrimental to obesity-prone adults [R].

Since children and adolescents consume more milk, it might be responsible for the opposite effect of dietary protein observed in these populations. However, this remains just a theory until more research is done.

To lessen the metabolic burden of your FTO variants, cut back on artificial sweeteners, added sugar, and milk.


Physical Activity

A huge meta-analysis analyzed the data from over 200,000 adults to determine if physical activity influences the link between FTO and obesity. According to their results, physically active people with rs9939609-A had a 27% lower chance of becoming obese [R].

Many studies have shown that physical activity reduces and may even completely counteract the effect of this variation on weight gain [RRRRR].

Try to include 150 min. of moderate aerobic exercise weekly (such as jogging or brisk walking) and practice resistance training two times per week [R].

Sleep Quality and Circadian Rhythm  

Impaired sleep quality is a well-known risk factor for obesity. Disturbances in the circadian rhythm (sleep-wake cycles) can negatively impact metabolism but also contribute to food cravings and unhealthy food choices [RR].

Given the role of FTO in appetite and emotional eating, people with problematic alleles should make a special effort to fix their circadian rhythm.

It’s essential to get enough sunlight during the day, limit your exposure to blue light (phone and computer screens) in the evening, and follow other tips to improve sleep quality [RR].

Fixing your circadian rhythm will improve your sleep quality, lessen the harmful effects of FTO variants, and cut your risk of obesity.


Please note: plenty of herbs and supplements are being advertised as effective for weight loss, but there’s no substantial clinical evidence to back up these claims. No supplement can replace a healthy lifestyle and a balanced calorie-controlled diet.

A study of 796 Brazilian children suggested a link between vitamin D status, FTO, and obesity. The “A” allele at rs9939609 was associated with higher BMI only among vitamin D-deficient children [R].

Make sure to get adequate sun exposure and consider taking a vitamin D supplement if deficient.

Categories Advice, Success

Mindset and Goals

Mindset and Goals: Mindset and Body

How many times have you started a new fitness program only to be disappointed? How many times have you promised yourself you would eat less and be more disciplined in the kitchen only to completely abandon those plans?

Are you someone who has been a little out of shape for the last ten years despite your best efforts? And who just really wishes they could get the body they’ve already wanted?

The one they see on the covers of magazines? There are a few things you may have blamed for your failure in the past: perhaps you thought it came down to the advice. Maybe you were following the wrong training program? Maybe your PT doesn’t know what they’re talking about. Or perhaps you have unfortunate genetics?

Well, if you have read any of the other guides, then you will know that this is mistake number one: blaming outside factors is a surefire way to ensure that nothing ever changes.

In order to make a difference in your life, you need to start taking responsibility. That means developing an internal locus of control. And it is your fault. Here’s the harsh truth: even the worst training program in the world is going to make a difference if you stick with it.

If you have the most unfortunate genetics and the only thing you change is to go for one run a week, or to eat one less snack a day; then you are still going to see some difference.

Sure, it is much better to have a good training program and to do your research. But in lieu of that anything will work. So, stop blaming other factors! The problem lies with you. But more specifically than that, the problem lies with your mindset.

You possibly already guessed that from the title of this guide. So now let’s dive into the issue and see how you can change your thinking and change your results for the better.

Where the Mind Goes, the Body Follows

So, the biggest problem a lot of people have is this lack of responsibility. That, and a lack of conviction. Many people who claim to want to lose weight or build a toned, muscular body, will only really be interested if they can do so without actually putting in a huge amount of work.

The irony is that they don’t even realize that this is how they feel!
The first sign that this is the case, is if you find yourself procrastinating.

How do you procrastinate when it comes to working out and getting into shape? Simple: you read. You spend ages reading about all the best workout programs, you read about all the different diets, you develop a fantastic plan, you join a gym and then you wait until the perfect opportunity when work is quiet and when you don’t have any other commitments  and that is when you deign to begin your training.

But here’s the thing: there is never a perfect opportunity. Life doesn’t do perfect. Life much prefers to be awkward and difficult and if you try to wait until everything is calm and nothing is in the way, well then you’re going to be waiting a very long time indeed!

The whole reason that we do this, is so that we can feel like we’re making progress. Simply by determining that we are going to workout, we feel as though we’ve done something worthwhile.

And in fact, this even removes some of the pressure so that we no longer feel we have to make the effort! There are actually studies that demonstrate this. These studies specifically looked at whether or not we should tell people our goals when we set out do something worthwhile.

Often, the advice you receive is that you should tell people goals: that doing so will make them concrete and real and will force you to stick with them.

How has that been working out for you so far? The reality  according to the research  is that telling people your goals actually releases some psychic tension. Telling people your goals makes you feel that ‘fitness’ is already a part of your personality.

And as such, you actually don’t have to put in the real work! Ironically, telling people goals makes you less likely to accomplish them. If you want to tell someone your goals so that you will have a little bit of morale support and encouragement, then tell just one person your goal.

But otherwise, keep it to yourself. Think about that day when you take off your shirt at the beach and everyone sees your incredible six pack for the first time.

Let that motivate you! And to prevent the possibility of you looking for outside excuses as to why you aren’t in shape, it pays to hunt down the most effective and simple strategies to get into shape. That’s what we’re going to look at in the next section.

KISS – Keep It Simple Stupid

How do you lose weight through your diet? The problem is that the answer varies just so much depending on who you ask. Some people will tell you that the best way to lose weight is to start eating less.

Count your calories and then make sure that you consume fewer calories than you burn. This way, you can maintain a deficit and be forced to burn fat stores.

Makes sense. But another blog will tell you something different. It might point out that counting calories is actually difficult to the point of being nearly impossible. And not only that, but it’s also boring and sure to put you off after a while.

Worse, it says nothing of nutrition or appetite. If you just eat fewer calories, then technically you can lose weight by eating only donuts.

Which would also destroy your health and leave you hungry and malnourished. So, what do you do instead? According to this crowd, it’s more useful to focus on keeping your carbohydrate intake down.

This will help you to prevent blood sugar spikes and will avoid ‘empty calories’ (if you avoid the processed, simple carbs). That way, you are getting only filling, nutritious and whole foods.

Great! Then there are the intermittent fasters and the low fat crowd. No wonder you never managed to lose weight! The other issue is that almost all of these diets are complex, they are hard to follow and they are unsociable.They often involve spending large amounts of time in the kitchen cooking and they can get expensive. 

What is the most important part of any diet?

Simple: that you stick with it. There is actually no point in starting a diet unless you can sustain it indefinitely. If you start a diet and give up in two months, then you will put the weight back on! Okay, so let’s simplify.None of these diets is wrong. They all have good points. The problem is they go too extreme in one direction. As is so often the case, the ‘middle way’ is best.

In this case, the middle way means:

  • Trying to eat fewer processed, simple carbs. Avoid the obviously bad foods such as crisps, chocolate bars, ice cream and swap them for healthier things.
  • Eat less. Don’t be obsessive about counting calories and trying to work out what you need to eat every day, but just eat a little less than you normally would.
  • Don’t be afraid to go a little hungry. Sometimes the easiest way to eat significantly less is to drastically reduce one or two meals.
  • Find ways to fit your new diet into your routine.

One strategy that I highly recommend for losing weight, is to eat less at breakfast and less at lunch. These two meals make it much easier to cut down because they don’t tend to be social. While your dinner might be something you have with family in front of the TV, with your partner, or out with friends; lunch and breakfast tend to be eaten quickly around work and commuting.

Thus, you can eat more boring meals and you’ll be less likely to get tempted by the more indulgent options. Okay, so what about your training? This is a little more complex, seeing as the best kind of training will depend very much on your current physique and the type of body that you are interested in developing.

You will likely train differently depending on whether you want to build muscle or tone down for instance.

That said, weightlifting is something that can benefit a huge number of people  including women who want to get lean and toned. Muscle is metabolically active, meaning that when you become more toned, you actually burn more fat even when you are resting!  

The other useful thing to recognize is that when you tone your muscle, you can hide fat by pulling it in and you can even make your skin appear more taut.

Got stretch marks? Dieting isn’t actually what you need and neither is cardio  it’s muscle tone that will hide this!
Doing a little cardio is important too though, for weight loss and for your general health. Now, you might be tempted by HIIT workouts.

These are ‘High Intensity Interval Training’ regimes that involve sprinting for short amounts of time and then alternating that with brief periods of rest.

The allure here is that it is reportedly very time saving and very efficient. You can use this training to burn fat and increase your health in a fraction of the time.

But at the same time, what many people miss is that this type of training is far harder than it is often made out to be. This takes a huge amount of will power, dedication and a basic level of fitness to begin with.

It is not the best option for most people starting out. Not only that, but running or swimming etc. can actually yield benefits that other types of exercise simply can’t.

So instead, I recommend starting jogging short distances, swimming or running. You can do this once or twice a week and combine it with a generally increased amount of physical exercise during your day.

Walking more is one of the easiest ways to start improving your health and fitness and burning more calories in a day.

The workout I specifically recommend is this:

  • PPL – Push, Pull, Legs (train pushing movements one day, pulling movements the next and legs the next all in the gym)
  • 30 Minutes of Cardio
  • 3 x Long Walks

Add this into your routine in the way that suits you. That’s three gym sessions, one cardio session and a few long walks which can be tied in with your commute, trips to the shops to get milk etc.

The most important aspect of your mindset here though? Making sure that you don’t overdo it.Whether dieting or working out, one of the biggest mistakes we tend to make is to try and get the change immediately.

This impatience is another aspect of our mindset that can prevent us from reaching our goals. People want to see their abs tomorrow, or this summer. They want to have massive biceps in a few weeks.

Thus, they take up intense training programs because they want to feel like they are ‘doing something’. So many people will begin running and try and go 10 miles or more in their first session. Or they’ll ‘only’ do five miles but they’ll run fast the whole time.

It’s painful, tiring and exhausting. They come to the conclusion therefore that they ‘don’t like running’. The reality is not that they have a problem with running but rather that they have started with too much too soon. The same thing happens in the gym.

So instead what you should aim to do is to begin your training in a light and gentle way. Start out by just running 1 mile at a slow pace. In the gym, maybe just try a few different exercises on low weights. Do this for a while.

The aim is not to lose weight or build muscle in the first week. Not even in the first month. Your first aim should be to learn to enjoy the activity. Do it for you. Do it for fun.

Over time, you’ll build up your health and fitness naturally as you do. It’s impossible not to do that. And as you do, you’ll find yourself running further and faster and lifting heavier as a result. But don’t rush it. Just enjoy it. Your MAIN goal is to make this a part of your life.

Goal Setting and Energy

And with that in mind, consider carefully the way that you are going to set goals. What too many people will do with their goal setting is to focus purely on a distant end result. Maybe they want abs by the time summer comes around. Maybe their goal is to lose 2lbs and fit into their dress.

This is the wrong way to think about it though, because it gives you much too much flexibility and means you can make excuses.

You might decide to take it easy tonight and to try harder to tomorrow. It’s also too much out of your control, leaving plenty of excuses for you to make. So instead, I want you to make your goal simply to train every week.

This is a goal that is immediate, in your control and immediately rewarding. Every week, if you manage to train at least once (or twice, you set the parameters) then you have succeeded.

The abs, the dress, the biceps these are not goals. This is the vision and this is what will motivate you to accomplish your goals. Finally, I want you to keep energy in mind. Energy is finite and you only have so much of it.

If work is leaving you exhausted and if your commute is stressful, then you aren’t going to have much energy at the end of the day to work out. So, conserve that energy and carefully consider the ways you can maintain it or increase it.

This is why nutrition is very important. It’s also why you need to make sure you are getting adequate sleep, giving yourself opportunities to rest and generally making sure your life outside the gym is healthy and nourishing.

If you are coming home every single day with absolutely no energy and you feel achy and stressed, then no manner of training program is going to help you.

Meditate, take holidays, use supplements and sleep more. And if none of that works then consider leaving your job for something less stressful. Ultimately, one of the biggest and most important aspects of having the right mindset is knowing how to prioritize.

Your health and happiness should take priority. If you are never going to be in shape because of your work, learn to accept that and then leave your job. It might be the only way to get what you really want from life.

Categories Advice, Self Defense

Survive Like a Spy

Survive Like a Spy: Real CIA Operatives Reveal How They Stay Safe in a Dangerous World and How You Can Too!

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Survive Like a Spy_ Real CIA Operatives Reveal How They Stay Safe in a Dangerous World and How You Can Too ( PDFDrive )



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