I Fasted For 24 hours, Here is What I learned!

In our fast-paced world, the concept of "fasting" might seem counterintuitive.

We're constantly bombarded with messages about the importance of "fueling our bodies" and consuming regular meals.

However, studies show that fasting can offer a wide range of health benefits.

What is 24-Hour Fasting?
Unlike traditional calorie restriction diets, 24-hour fasting involves abstaining from all food and calorie-containing beverages (excluding water, black coffee, and unsweetened tea) for a 24-hour window. This window can be adjusted to fit your schedule, starting with your last meal one day and ending with your first meal the next day. After completing the 24-hour fast, you can resume your regular healthy eating habits.

Benefits of 24-Hour Fasting:

1. Enhanced Cellular Repair: During a 24-hour fast, the body shifts its focus from digestion to cellular repair processes. This can lead to increased autophagy, a cellular housekeeping mechanism that...

The Worst Healthy Foods!

Being healthy starts with what we eat!

And there are a lot of fake "healthy" foods to avoid to get and stay in shape!

So let's debunk 3 of the worse healthy foods out there:

1. Milk Alternatives

At the top is soy milk, then almond, oat milk, and lastly coconut milk.

All these milk alternatives have different health down sides.

The common thread is that they are full of additives, gums and anti-nutrients that are harmful to us in the long run when consumed regularly.

These reduce protein digestion and absorption as well as increase gut inflammation and bloating.

It's fairly common to see these products used by people who drink coffee.

So my best advice would be to consume better quality coffee and develop the habit of drinking it black.

Note that you can also add a tea spoon of butter or coconut oil in your black coffee  for the fat benefits!

If you are using these products in your oatmeal, you can easily replace them with almond or peanut butter.

Simply...

Replace 15 Bad Foods With These Good Foods!

Today, we're shifting gears and focusing on a topic that plays a vital role in achieving your fitness goals: food. 

In this post, we'll explore how to replace 15 unhealthy food choices with better alternatives that are both nutritious and delicious. 

As they say, abs are made in the kitchen, and this information will help you make smarter choices to support your workout progress.

Now, let's dive into the details of :

•  Canned Tomato Sauce: Instead of using store-bought tomato sauce, which often contains high sugar and sodium, opt for fresh tomatoes. While fresh tomatoes should be consumed in moderation due to their potential inflammatory properties and high sugar, they also provide health benefits and are a tastier option for dishes like bolognese.
•  Microwave Popcorn: Microwave popcorn is packed with chemicals and additives that are bad for your health. Swap it out for organic pop corn kernels, popped in a sauce pan...

Major Fitness Lies That Need To Stop!

Today, I want to address some major lies that are circulating the internet when it comes to fitness. It's crucial not to fall for the hype and instead, make informed decisions based on accurate information. Let's dive into it.

Firstly, let's talk about the 22-day abs challenge. Or whatever "4 week abs program" you saw on Instagram. If you believe that you can achieve a shredded six-pack in just 22 days, or 4 weeks, it's important to understand that it's simply impossible. While the person promoting it may be knowledgeable and experienced, claiming such results in a short timeframe is misleading. Achieving visible abs depends more on reducing body fat than doing specific core exercises. Building a fast metabolism, eating right, and consistently working out are key. Remember, those impressive results took years of dedicated effort, so be realistic and avoid falling for unrealistic time frames.

The second issue I want to address is the...

My Full Day Of Healthy Eating!

Today, we're going to delve into an essential aspect of a healthy lifestyle: nutrition.

I'll show you what a typical day of eating can look like to support your health and well-being.

We'll focus on natural, accessible foods, without relying on supplements. By incorporating these recipes into your regular diet, you'll see significant improvements.

Now, let's dive into what a day of eating could look like.

Breakfast

Breakfast is a crucial part of the day, as it fuels your workouts and sets the tone for the day ahead. Depending on your workout schedule, there are different options to consider. If you exercise early in the morning, it's important not to consume too much before the workout. Start with a glass of water to kickstart digestion, wait for about five minutes, and then choose one of the following options:

•  Oatmeal: Cook half a cup of oatmeal and add a tablespoon of honey or maple syrup, as well as a tablespoon of peanut or almond butter....

The Expensive Hoax of Supplements, Shakes, and Alkaline Waters!

I was watching the Lakers in the NBA play-offs and saw a ridiculous ad for Muscle Milk during the game.

So let’s re-address an outrageously common things that should never been used: workout supplements, diet waters and protein shakes.

All energy drinks, protein shakes and other pre-post workouts beverages and pills belong to the garbage.

These are basically bad tasting sodas (Gatorades, Monster drinks, Vitamin waters etc...), with bad side effects for an exorbitant cost.

Alkaline water is also a scam, but sells at premium price. 

You don’t need alkaline water.

You should avoid all fitness drinks without exception. 

You could Instead focus on your holistic diet, adaptogens (ashwagandha, turmeric), stick to coconut water (not from concentrate), and basic filtered water of course!

Add a bit of lemon and/or coconut sugar to your water if needed, for a tough calisthenics...

How To Stay Healthy On A Business Trip In Las Vegas?

I just got back from a 3 day business trip in Las Vegas.

I think you can imagine the amount of things that can go wrong there.

But, there are also very simple things we can do to stay healthy and feel energetic, even in Vegas!

Today I will share my personal trip, schedule and tips, so you can use it whenever you have to go somewhere for work.

Day 1 - From LA to Las Vegas. 

The night before: 5 min nightly stretching routine (hips, shoulders, quads/hamstrings, back, wrists)

• 8 am: Wake up - 1 Big glass of water.
• 8:30am - Big breakfast, as always.
• 9:30 am - 11 am: Shower + work emails.
• 11:30am: Pack the car, pack the 12 Big Bottles of Fiji Water. Drive to Vegas.
• 4 pm: Get to Vegas. Drink water through the trip - Park, walk 2 miles, check in, drop luggages in the room, walk 2 miles back.
• 5 pm: Meeting the team at the Venetian expo hall, work until 6pm. 
• 6-7pm: 10 min stretching routine + shower.
• 8pm: dinner at the Italian...

You Don't Have To Count Macros!

Wether your goal is losing fat or building muscle, learning and understanding what you eat is the simplest, easiest and best way to get long term results.

The overall goal is to be in a calorie deficit for fat loss or calorie surplus to build muscle. You can also be in a calorie maintenance to maintain your current stats.

We ALL know when we eat too much or too little.

We just don't stop eating too much, while KNOWINGLY doing so! And swap bad foods with good foods!

Here is an easy method to estimate your daily calorie intake and see where you are compared to what you actually spend in a day.

1. Know how to differentiate macros and calories

There are 3 types of macro nutrients: proteins, carbohydrates and fats.

Some macros contain a different amount of calories:

• Proteins: 4 calories per gram
• Carbohydrates: 4 calories per gram
• Fats: 9 calories per gram

Here is an ideal average split that you can use for your meal reference:

• 30% Proteins: they...

My Favorite Breakfast!

You probably heard it before and definitely heard it from me: what and when we eat are the most important factors to stay lean all year round.

No matter how hard your workout, nutrition is the X factor to long term progress.

Today I wanted to share my favorite breakfast in details.

The first thing I do is drink a large glass of water at room temperature. This kicks starts your digestive system and prepares you for the upcoming breakfast.

I then let 20-30 minutes pass before I actually eat breakfast.

This give you plenty of time to cook your morning meal.

I love a good omelette with veggies to start the day. It’s a great way to get your protein and fibers in at the same time.

I’ll mix 3-5 whole eggs (depending on how intense my workout day will be) in a bowl, that I set aside while cooking the veggies.

For those, I’ll heat up some olive oil, turmeric, garlic powder,  in a pan then add some zucchinis, sliced mushrooms, salt, pepper, then...