Use fat percentage estimation only as a direction, not as an exact measure, unless you have truly measured your fat percentage accurately with an accurate fat measuring device. Your fat % is considered extremely low and may not be sustainable or healthy long-term. It is typically seen in elite athletes, bodybuilders, or models who need to maintain a very lean physique for their profession

Use fat percentage estimation only as a direction, not as an exact measure, unless you have truly measured your fat percentage accurately with an accurate fat measuring device. Your fat % is considered very lean and is often seen in athletes or fitness enthusiasts who prioritise low body fat for performance or aesthetic goals.

Use fat percentage estimation only as a direction, not as an exact measure, unless you have truly measured your fat percentage accurately with an accurate fat measuring device. Your estimated fat percentage is considered healthy and normal for most men and is associated with good health and fitness.

Use fat percentage estimation only as a direction, not as an exact measure, unless you have truly measured your fat percentage accurately with an accurate fat measuring device. Your fat % is considered slightly overweight or "overfat" and may be associated with an increased risk of health problems such as cardiovascular disease. Again only use this fat % advice as a direction, not as an exact measure, unless you have truly measured your fat percentage accurately with an accurate fat measuring device.

Use fat percentage estimation only as a direction, not as an exact measure, unless you have truly measured your fat percentage accurately with an accurate fat measuring device. Your fat % is considered obese and is associated with a higher risk of health problems such as heart disease, diabetes, and other chronic conditions. Again use fat percentage estimation only as a direction, not as an exact measure, unless you have truly measured your fat percentage accurately with an accurate fat measuring device.

Use fat percentage estimation only as a direction, not as an exact measure, unless you have truly measured your fat percentage accurately with an accurate fat measuring device. Your fat % is the minimum amount of body fat necessary for basic physical and physiological health, such as normal hormonal function and insulation of organs. Women with essential body fat percentages below 10% may experience hormonal imbalances, menstrual irregularities, and decreased bone density.

Use fat percentage estimation only as a direction, not as an exact measure, unless you have truly measured your fat percentage accurately with an accurate fat measuring device. Your fat % is of Athletes and fitness enthusiasts and they often have lower body fat percentages due to the demands of their sports or fitness goals. However, excessively low body fat percentages can also lead to health issues such as decreased immune function, hormonal imbalances, and menstrual irregularities.

Use fat percentage estimation only as a direction, not as an exact measure, unless you have truly measured your fat percentage accurately with an accurate fat measuring device. Your fat % is of a fitness enthusiast. Fitness enthusiast often have lower body fat percentages due to the demands of their sports or fitness goals. However, excessively low body fat percentages can also lead to health issues such as decreased immune function, hormonal imbalances, and menstrual irregularities.

Use fat percentage estimation only as a direction, not as an exact measure, unless you have truly measured your fat percentage accurately with an accurate fat measuring device. Your fat % is acceptable. Acceptable body fat percentages are generally considered healthy for most women.

Use fat percentage estimation only as a direction, not as an exact measure, unless you have truly measured your fat percentage accurately with an accurate fat measuring device. Your fat % obese. Body fat percentages in the obese category are associated with an increased risk of chronic diseases such as heart disease, diabetes, and certain cancers..

Check below the ingredients to see if your chosen daily totals match your personal recommended total macros. 

Your chosen proteins vs recommended daily allowed proteins is between 80%-100% accuracy which is great to reach your goal in the most efficient way.

Your chosen proteins vs recommended daily allowed proteins is too low: less than 80% accuracy.
Try to increase your chosen proteins to reach your goal in the most efficient way.

Your chosen proteins vs recommended daily allowed proteins is too low: less than 80% accuracy.
Try to increase your chosen proteins to reach your goal in the most efficient way.

Your chosen Carbs vs recommended daily allowed Carbs is between 80%-100% accuracy which is great to reach your goal in the most efficient way.

Your chosen Carbs vs recommended daily allowed Carbs is too high: less than 80% accuracy.
Try to lower your chosen Carbs to reach your goal in the most efficient way.

Your chosen Carbs vs recommended daily allowed Carbs is too low: less than 80% accuracy.
Try to increase your chosen Carbs to reach your goal in the most efficient way.

Your chosen Fats vs recommended daily allowed Fats is between 80%-100% accuracy which is great to reach your goal in the most efficient way.

Your chosen Fats vs recommended daily allowed Fats is too High: less than 80% accuracy.
Try to lower your chosen Fats to reach your goal in the most efficient way.

Your chosen Fats vs recommended daily allowed Fats is too low: less than 80% accuracy.
Try to increase your chosen Fats to reach your goal in the most efficient way.

I recommend the following steps to achieve your goal of Fat Loss, Muscle Quality and longevity:

I will share with you the exact protocol that has made my body measure 16 years younger than my chronological age (almost 50).
This protocol is often times the exact opposite advise as we are conditioned to believe,
but has enabled me to work as an underwear model for the same client as I did 28 years ago and has also resolved my knee inflammation, without the need for recommended surgery.
Ageing is the aggressive pursuit of comfort.
If we don’t load our bones, they become brittle.
If we don’t tear our muscles or organs of longevity with (body) weight resistance training, they atrophy, and the less long we live.
If we don’t challenge our immune system, it weakens.
Everything in life that is alive to the fullest flows to the fullest, like our cardiovascular or respiratory system.
Therefore, what we want is to unblock all blockages in our body and replace them with flow, to thrive.

A stressor is actually good for our body if alternated with rest or recovery (ebb and flow),
like working out alternated with rest to recover and build.

By alternating between stressor and deep relaxation, we create flow to be alive to the fullest.
On the other hand, both only 'chronic comfort' and only 'chronic stress' are a flatline and lead us towards a flatline.

To unblock all blockages or dis-eases and to create optimal flow in our body and achieve our desired goal in the most efficient way, I suggest the following:

It is likely that the following life hacks may be overwhelming at fitst, since we are conditioned to be weak, dependent and measerable.
Implement at your own pace, but now that each step is designed to help you feel more alive, energised, strong and healthy from the very inside out.

Once we make the following insights into a habit, transforming dis-ease blockage into healthy powerful flow, will be as easy as brushing teeth.


Morning Habit:

Go outside and touch the sand, dirt, grass, or soil with your bare feet first thing each morning to discharge your body (known as grounding). Free radicals are unstable molecules that have an unpaired electron, making them highly reactive and capable of damaging cells and tissues in the body. Grounding or earthing increases the flow of electrons from the Earth into the body, which neutralizes free radicals and reduces oxidative stress. By connecting the body to the Earth's negatively charged surface, the body absorbs electrons and neutralizes positively charged free radicals. Our bodies can become too acidic due to factors such as stress, diet, and environmental toxins. By grounding, we can absorb negatively charged electrons from the earth, which can help balance our body's pH and reduce acidity. Simply touching the earth with our bare feet or body reduces inflammation, improves sleep quality, and enhances overall well-being.
* Do 3 rounds of deep breaths first thing in the morning while earthing. The presence of oxygen in our body is the absence of disease. Fill up your belly first, then your chest, and exhale slowly for 30 times. On the 30th time, exhale and hold your breath. If you can’t hold it anymore, breathe in again, hold again, and exhale slowly. One of the primary ways that breathwork can impact the body's pH levels is by increasing oxygen levels in the blood. An acidic pH in the body can contribute to conditions such as osteoporosis, kidney stones, and even cancer. By maintaining a healthy acid-alkaline balance, we can potentially reduce our risk for these and other chronic diseases.
* Drink one liter of sourced mineral water first thing in the morning to rehydrate your body after a long period of dehydration during the night to unblock your body and balance your hormones, oxygen, water, and nutrients in the cells, and to flush out acidic blocking metabolic waste from the cells.
* Immediately afterward, drink a glass of sourced mineral water with one squeezed lemon and 1/4 teaspoon of Himalayan salt to boost your energy and fat burning and reduce feelings of hunger.
Add 2 grams of vitamin C (ascorbic acid). Vitamin C is an essential nutrient that plays a crucial role in the body's immune system function, collagen production, and tissue repair. Consuming vitamin C before a workout can help boost the immune system and reduce oxidative stress during exercise.
* Drink more sourced mineral water when you are hungry, as thirst is often mistaken for hunger. The best diluent for blood to lower blood pressure is water. So, if you have high blood pressure, make sure to drink enough sourced mineral water, and your blood pressure will balance.
* Reduce your feeding window by skipping breakfast or dinner (drinking sourced mineral water and key lime with pink Himalayan salt will get you past the hunger cravings).
* Aim for a maximum feeding window of eight hours (16 hours fasted) and a minimum feeding window of one meal per day (23 hours fasted) to give space and time to nature to let your body recycle worn out blocking cells to promote cellular repair and rejuvenation.
* Consume potassium, magnesium and pink Himalayan salt or Celtic sea salt, when you experience flu-like symptoms during your fast, such as feeling weak, dizzy, or experiencing muscle cramps. These symptoms will go away once you become more metabolically flexible.
If we don't have enough high-quality salt (NOT kitchen salt deprived of trace minerals, but Pink Himalayan salt or Celtic sea salt) in our system, our neurons in our brain and our nerve-muscle connection will be terrible. So, make sure to have enough salt, potassium, and magnesium if you want to feel energized and perform well.
* You may want to consume 1 tablespoon of MCT oil (medium-chain triglyceride oil) in the morning during a fast to help increase metabolism to burn calories during a fast, promote fat loss, provide you with energy, reduce hunger during a fast, improve memory, focus, and mental clarity, support gut health to promote the growth of good bacteria in the gut, and reduce the risk of heart disease by lowering cholesterol and triglyceride levels, which are risk factors for heart disease.
* Make sure to drink three extra cups of mineral water from a natural source for every cup of coffee or green tea you consume to prevent dehydration and potential blockage. Make sure to have your last cup of coffee or green tea 8 hours before bedtime to promote good quality sleep (essential for recycling, repairing and rebuilding our body).
* Increasing your fasting window will boost recovery, recycling of old, worn-out cells, fat burning, and longevity.

Before or 30 minutes after Break-Fast Habit:
(Breaking your Fast):

* Chronic high blood sugar, which can result from the consumption of excess carbohydrates and sugars, is the root of all evil (blockage, disease), secondary to inflammation.
Our body does regulate blood sugar levels by creating a glucose reservoir in the form of muscles, and the size/quality of the reservoir or the size/quality of the muscles affects how much excess carbs and sugars spill over into our blood sugar. That is why the quality of our muscles is crucial to prevent disease and for overall health and longevity.
* Schedule the day before and do (body) weight resitance training before or after breaking your fast (set alarm and just do it) .
* Do 5 sets of 10 repetitions (body) weight training (weight 30% - 80% of 1 maximum rep) per muscle group (Hamstrings, Quadriceps, Calves, Chest, Biceps, Back, Triceps, Shoulders) with a 2-minute rest in between sets per week to build lean muscle quality for longevity, lose fat, and boost testosterone.
Testosterone is
a crucial hormone for the development and maintenance of various bodily functions in both men and women: sexual development, reproductive health, female fertility, bone health, muscle quality, mood and cognitive function, energy, and metabolism.
The most important factor for building muscle is consistency and progressive overload. Focus on performing challenging bodyweight exercises and gradually increasing the difficulty or volume over time.
Resistance strenth training will increase muscle mass, improved bone health, reduced risk of chronic diseases (such as type 2 diabetes, heart disease, and some types of cancer), improved metabolism (which can help with weight management and body composition), improved mental health (by reducing symptoms of anxiety and depression and improving self-esteem and confidence), and reduced risk of injury (by improving balance, flexibility, and stability, reducing the risk of falls and other injuries).

Break-Fast Habit:

* Before each meal, take one teaspoon of apple cider vinegar to lower bad cholesterol.
* Start each meal by consuming proteins first to increase satiety, calorie burn, and reduce calorie intake.
* Prepare your ingredients and quantities you have chosen to consume. Make sure the ratio of your chosen proteins, carbs, and fats matches the recommended daily allowance by 80-100%, which is great for reaching your goal in the most efficient way.
* Devide your daily ingredients over the amount of chosen meals, with most of the recommended daily carbs consumed now around your workout adn most of your fats at your latest meal;
* Consume 2-3 whole eggs after workout. In addition to leucine, an essential amino acid that is important for muscle growth and recovery, eggs are also a good source of other essential amino acids, as well as vitamins and minerals that are important for overall health and fitness.
* Supplement with a multivitamin with each meal, to supplement your diet with essential nutrients that may be lacking in your daily food intake.
make. Many of the vitamins and minerals found in multivitamins, such as vitamin C, vitamin D, and zinc, are important for immune function. B vitamins, such as B12 and folate, are essential for energy production in the body.Some vitamins and minerals, such as vitamin B6 and iron, are important for brain function and may help to improve cognitive function, including memory and concentration. itamin D and calcium, are important for bone health, while antioxidants like vitamins A, C, and E may help to reduce the risk of chronic diseases such as heart disease and cancer.
* Consume fast-absorbing carbs 30 minutes before or right after a workout, such as a banana or dextrose. For example, 40 grams of dextrose before and 40 grams of dextrose right after the workout, in combination with essential proteins, Himalayan salt, cod liver oil, and fruit, can maximize protein synthesis and muscle development.
* Supplement with a multivitamin with each meal, to supplement your diet with essential nutrients that may be lacking in your daily food intake.
make. Many of the vitamins and minerals found in multivitamins, such as vitamin C, vitamin D, and zinc, are important for immune function. B vitamins, such as B12 and folate, are essential for energy production in the body.Some vitamins and minerals, such as vitamin B6 and iron, are important for brain function and may help to improve cognitive function, including memory and concentration. itamin D and calcium, are important for bone health, while antioxidants like vitamins A, C, and E may help to reduce the risk of chronic diseases such as heart disease and cancer.
* Supplement at least 5000 IU of vitamin D3 in combination with 80 micrograms of vitamin K2 daily if you are unable to get full body exposure to sunshine for at least 20 minutes (without getting burned).
* Take 1000 milligrams of Cod liver oil daily to keep inflammation low, improve heart health, support brain function, promote eye health, boost the immune system, support bone health, and improve skin health.
* Consume 5 grams of BCAAs before and/or after a workout. BCAAs are essential amino acids that are not produced by the body and must be obtained through diet or supplementation. Taking BCAAs before or after a workout can provide several benefits to the body, including stimulating muscle protein synthesis (which helps in building and repairing muscle tissues after a workout), reducing muscle damage and soreness caused by intense exercise, and delaying fatigue during workouts, enabling you to perform longer and more intense workouts.
* Consume 2 grams of vitamin C (ascorbic acid) before and 2 grams of vitamin C after a workout. Vitamin C is an essential nutrient that plays a crucial role in the body's immune system function, collagen production, and tissue repair. Consuming vitamin C before a workout can help boost the immune system and reduce oxidative stress during exercise. Consuming vitamin C after a workout can help support tissue repair, reduce muscle soreness, and promote muscle growth.
* Consume 5 grams of creatine (a naturally occurring amino acid-like compound) daily to increase strength and power, improve muscle growth, increase endurance, promote faster recovery, improve brain function, bring more water into the cells, and reduce the risk of neurological disease.
* Make sure to have at least one teaspoon of extra virgin olive oil over your salad daily to lower bad LDL cholesterol.
* Eat an apple, garlic, olive oil, and black pepper often to unclog arteries.
* Supplement with or consume curcumin, resveratrol, pepper, broccoli, green tea, and ginger often to kill off cancer stem cells.
* Consume most of your daily recommended carbs around your workout and the least amount of carbs and most amounts of fats at your latest meal.

Immediately After Break-Fast Habit:

* Take a brisk 10-15 minute walk after each meal to improve digestion, reduce blood sugar levels, increase calorie burn, reduce bloating and gas, and boost mood and energy levels. Sitting is the new smoking, so make sure to at least walk 15 minutes after each meal to counteract this unhealthy blocking/ sitting state.

Other Meals:

* Divide your daily recommended quantity of ingredients in such a way that you consume most of your daily recommended carbohydrates around your workout, and the least amount of carbohydrates and the most amount of fats at your final meal.
*Try to shorten your feeding window (which includes all of your chosen meals) in order to increase your fasting window. This can help boost recovery, promote the recycling of old, worn-out cells, facilitate fat burning, and promote longevity.
*It's important to make sure to consume your final meal at least 3 hours before bedtime. This is because digestion can interfere with sleep, particularly if you eat a large or heavy meal close to bedtime. In addition, eating close to bedtime can also interfere with the body's natural circadian rhythm and disrupt the release of hormones that are important for sleep, such as melatonin.

Business dinners or Restaurants:

* Before business dinners or restaurant meals, take 1 teaspoon of apple cider vinegar 30 minutes before a heavy meal to lower bad LDL cholesterol and help improve digestion of food, reduce bloating, and improve blood sugar control. You can also supplement with Chromium Picolinate and R-ALA. Supplementing with chromium picolinate helps to improve insulin sensitivity and glucose uptake in the body, instead of turning it into fat. R-ALA is a powerful antioxidant that can neutralize free radicals in the body, reducing oxidative stress and preventing cellular damage caused by taxing food.
* Limit processed foods and added sugars in your diet, and focus on whole, nutrient-dense foods. Processed foods and added sugars can contribute to inflammation, weight gain, and other health problems. Instead, focus on whole foods such as fruits, vegetables, lean proteins, and healthy fats, which provide essential nutrients and can help to reduce inflammation and promote overall health.

2 hours before bedtime:

* Wear blue light blocking glasses or avoid screen time two hours before bedtime can help improve sleep quality. Because blue light from electronic devices, such as smartphones and laptops, can suppress the production of the hormone melatonin, which regulates sleep-wake cycles.Sleep, particularly REM and deep sleep, is crucial for muscle recycling, building, and recovery, as well as for overall physical and mental health (improve focus, concentration, productivity, feeling energised and ready to take on the day). Poor sleep has been linked to an increased risk of various health problems, including obesity, diabetes, cardiovascular disease, certain types of cancer.
*Wind down before bedtime is important for better sleep because it allows the body and mind to transition from wakefulness to sleep.
*Sleep (8 hours acutal measured sleep) at a regular schedule (including weekends) according to the circadian rhythm is important for several reasons. The circadian rhythm is the body's internal clock that regulates many physiological processes, including sleep and wakefulness. Sleeping and waking up at regular times according to the circadian rhythm helps rejuvenate and promote better sleep quality, improved mood and energy levels, enhanced cognitive functioning, and reduced risk of health problems.
Right before bedtime:
* Take a warm shower followed by 30 seconds of cold water to lower your core body temperature and promote deeper and more restful sleep. Increase the time spent on cold water gradually to create brown fat, which helps burn fat and can make the body feel like it's showering under warm water.
The trick to taking a cold shower is counterintuitive: instead of resisting the cold water, relax and allow yourself to feel all the sensations of the cold water. This will make it far easier, and with regular practice, it will become even easier.
Note: Make sure to put a chlorine and heavy metal filter in your shower because you do not want to absorb heavy metals or chlorine from tap water, which will block your body functions and drain your body of electrolytes and water, and dry you out, and age you like a grape turns into a raisin.
*Create a relaxing bedtime routine; make your bedroom quiet, cool, silent and dark.
* Sleep with your feet elevated 10-15 degrees to increase clearance of waste products and toxins from the brain, called glymphatic clearance, to prevent brain dysfunction such as Alzheimer's disease.
By implementing these sleep hacks and health habits, I have a daily measured sleep score of 95%, with an effective sleep time of around 8 hours. During this time, I have approximately 2 hours of REM sleep (Rapid Eye Movement), which is associated with dreaming, memory consolidation, and creativity. This is higher than the average adult, who typically has around 1.5 hours of REM sleep and decreases with age. Additionally, I have around 2.5 hours of deep sleep, during which our muscles grow and repair, our immune system is refreshed, and our brain flushes out toxins. This is also higher than the average adult, who typically has 1-1.5 hours of deep sleep and decreases with age.

Reducing Stress to most significantly impact both body composition and overall health.

* Stress can lead to overeating and weight gain: When you are stressed, your body produces the hormone cortisol, which can increase your appetite and lead to overeating. Over time, this can lead to weight gain and an increase in body fat.
*Stress can break down muscle mass: Cortisol also has a catabolic effect on muscle tissue, which means that it can break down muscle protein and reduce muscle mass. This can negatively impact body composition and lead to a decrease in overall health, strength and physical performance.
* Stress can disrupt sleep: Chronic stress can disrupt your sleep patterns, which can negatively impact your body's ability to recover and repair itself. Poor sleep can also increase cortisol levels, which can further exacerbate the negative effects of stress on body composition and health.
* Stress can increase inflammation: Chronic stress can increase inflammation in the body, which has been linked to a variety of health issues, including obesity, diabetes, and cardiovascular disease.
* Stress can negatively impact mental health: Stress can also have a negative impact on mental health, leading to anxiety, depression, and other mood disorders. These conditions can further exacerbate the negative impact of stress on body composition and overall health.
To solve stress at its very root and once and for all, so that you can reclaim both your physical and mental health in the most efficient way,
I suggest you watch my four free videos at https://www.alive-academy.com.

As a disclaimer, I have to mention by law, it is always advisable to consult with a healthcare professional before making any significant changes to your diet or exercise routine.

I recommend the following steps to achieve your goal of Maintenance, Muscle quality and longevity:

I will share with you the exact protocol that has made my body measure 16 years younger than my chronological age (almost 50).
This protocol is often times the exact opposite advise as we are conditioned to believe,
but has enabled me to work as an underwear model for the same client as I did 28 years ago and has also resolved my knee inflammation, without the need for recommended surgery.
Ageing is the aggressive pursuit of comfort.
If we don’t load our bones, they become brittle.
If we don’t tear our muscles or organs of longevity with (body) weight resistance training, they atrophy, and the less long we live.
If we don’t challenge our immune system, it weakens.
Everything in life that is alive to the fullest flows to the fullest, like our cardiovascular or respiratory system.
Therefore, what we want is to unblock all blockages in our body and replace them with flow, to thrive.

A stressor is actually good for our body if alternated with rest or recovery (ebb and flow),
like working out alternated with rest to recover and build.

By alternating between stressor and deep relaxation, we create flow to be alive to the fullest.
On the other hand, both only 'chronic comfort' and only 'chronic stress' are a flatline and lead us towards a flatline.

To unblock all blockages or dis-eases and to create optimal flow in our body and achieve our desired goal in the most efficient way, I suggest the following:

It is likely that the following life hacks may be overwhelming at fitst, since we are conditioned to be weak, dependent and measerable.
Implement at your own pace, but now that each step is designed to help you feel more alive, energised, strong and healthy from the very inside out.

Once we make the following insights into a habit, transforming dis-ease blockage into healthy powerful flow, will be as easy as brushing teeth.


Morning Habit:

Go outside and touch the sand, dirt, grass, or soil with your bare feet first thing each morning to discharge your body (known as grounding). Free radicals are unstable molecules that have an unpaired electron, making them highly reactive and capable of damaging cells and tissues in the body. Grounding or earthing increases the flow of electrons from the Earth into the body, which neutralizes free radicals and reduces oxidative stress. By connecting the body to the Earth's negatively charged surface, the body absorbs electrons and neutralizes positively charged free radicals. Our bodies can become too acidic due to factors such as stress, diet, and environmental toxins. By grounding, we can absorb negatively charged electrons from the earth, which can help balance our body's pH and reduce acidity. Simply touching the earth with our bare feet or body reduces inflammation, improves sleep quality, and enhances overall well-being.
* Do 3 rounds of deep breaths first thing in the morning while earthing. The presence of oxygen in our body is the absence of disease. Fill up your belly first, then your chest, and exhale slowly for 30 times. On the 30th time, exhale and hold your breath. If you can’t hold it anymore, breathe in again, hold again, and exhale slowly. One of the primary ways that breathwork can impact the body's pH levels is by increasing oxygen levels in the blood. An acidic pH in the body can contribute to conditions such as osteoporosis, kidney stones, and even cancer. By maintaining a healthy acid-alkaline balance, we can potentially reduce our risk for these and other chronic diseases.
* Drink one liter of sourced mineral water first thing in the morning to rehydrate your body after a long period of dehydration during the night to unblock your body and balance your hormones, oxygen, water, and nutrients in the cells, and to flush out acidic blocking metabolic waste from the cells.
* Immediately afterward, drink a glass of sourced mineral water with one squeezed lemon and 1/4 teaspoon of Himalayan salt to boost your energy and fat burning and reduce feelings of hunger.
Add 2 grams of vitamin C (ascorbic acid). Vitamin C is an essential nutrient that plays a crucial role in the body's immune system function, collagen production, and tissue repair. Consuming vitamin C before a workout can help boost the immune system and reduce oxidative stress during exercise.
* Drink more sourced mineral water when you are hungry, as thirst is often mistaken for hunger. The best diluent for blood to lower blood pressure is water. So, if you have high blood pressure, make sure to drink enough sourced mineral water, and your blood pressure will balance.
* Reduce your feeding window by skipping breakfast or dinner (drinking sourced mineral water and key lime with pink Himalayan salt will get you past the hunger cravings).
* Aim for a maximum feeding window of eight hours (16 hours fasted) and a minimum feeding window of one meal per day (23 hours fasted) to give space and time to nature to let your body recycle worn out blocking cells to promote cellular repair and rejuvenation.
* Consume potassium, magnesium and pink Himalayan salt or Celtic sea salt, when you experience flu-like symptoms during your fast, such as feeling weak, dizzy, or experiencing muscle cramps. These symptoms will go away once you become more metabolically flexible.
If we don't have enough high-quality salt (NOT kitchen salt deprived of trace minerals, but Pink Himalayan salt or Celtic sea salt) in our system, our neurons in our brain and our nerve-muscle connection will be terrible. So, make sure to have enough salt, potassium, and magnesium if you want to feel energized and perform well.
* You may want to consume 1 tablespoon of MCT oil (medium-chain triglyceride oil) in the morning during a fast to help increase metabolism to burn calories during a fast, promote fat loss, provide you with energy, reduce hunger during a fast, improve memory, focus, and mental clarity, support gut health to promote the growth of good bacteria in the gut, and reduce the risk of heart disease by lowering cholesterol and triglyceride levels, which are risk factors for heart disease.
* Make sure to drink three extra cups of mineral water from a natural source for every cup of coffee or green tea you consume to prevent dehydration and potential blockage. Make sure to have your last cup of coffee or green tea 8 hours before bedtime to promote good quality sleep (essential for recycling, repairing and rebuilding our body).
* Increasing your fasting window will boost recovery, recycling of old, worn-out cells, fat burning, and longevity.

Before or 30 minutes after Break-Fast Habit:
(Breaking your Fast):

* Chronic high blood sugar, which can result from the consumption of excess carbohydrates and sugars, is the root of all evil (blockage, disease), secondary to inflammation.
Our body does regulate blood sugar levels by creating a glucose reservoir in the form of muscles, and the size/quality of the reservoir or the size/quality of the muscles affects how much excess carbs and sugars spill over into our blood sugar. That is why the quality of our muscles is crucial to prevent disease and for overall health and longevity.
* Schedule the day before and do (body) weight resitance training before or after breaking your fast (set alarm and just do it) .
* Do 5 sets of 10 repetitions (body) weight training (weight 30% - 80% of 1 maximum rep) per muscle group (Hamstrings, Quadriceps, Calves, Chest, Biceps, Back, Triceps, Shoulders) with a 2-minute rest in between sets per week to build lean muscle quality for longevity, lose fat, and boost testosterone.
Testosterone is
a crucial hormone for the development and maintenance of various bodily functions in both men and women: sexual development, reproductive health, female fertility, bone health, muscle quality, mood and cognitive function, energy, and metabolism.
The most important factor for building muscle is consistency and progressive overload. Focus on performing challenging bodyweight exercises and gradually increasing the difficulty or volume over time.
Resistance strenth training will increase muscle mass, improved bone health, reduced risk of chronic diseases (such as type 2 diabetes, heart disease, and some types of cancer), improved metabolism (which can help with weight management and body composition), improved mental health (by reducing symptoms of anxiety and depression and improving self-esteem and confidence), and reduced risk of injury (by improving balance, flexibility, and stability, reducing the risk of falls and other injuries).

Break-Fast Habit:

* Before each meal, take one teaspoon of apple cider vinegar to lower bad cholesterol.
* Start each meal by consuming proteins first to increase satiety, calorie burn, and reduce calorie intake.
* Prepare your ingredients and quantities you have chosen to consume. Make sure the ratio of your chosen proteins, carbs, and fats matches the recommended daily allowance by 80-100%, which is great for reaching your goal in the most efficient way.
* Devide your daily ingredients over the amount of chosen meals, with most of the recommended daily carbs consumed now around your workout adn most of your fats at your latest meal;
* Consume 2-3 whole eggs after workout. In addition to leucine, an essential amino acid that is important for muscle growth and recovery, eggs are also a good source of other essential amino acids, as well as vitamins and minerals that are important for overall health and fitness.
* Supplement with a multivitamin with each meal, to supplement your diet with essential nutrients that may be lacking in your daily food intake.
make. Many of the vitamins and minerals found in multivitamins, such as vitamin C, vitamin D, and zinc, are important for immune function. B vitamins, such as B12 and folate, are essential for energy production in the body.Some vitamins and minerals, such as vitamin B6 and iron, are important for brain function and may help to improve cognitive function, including memory and concentration. itamin D and calcium, are important for bone health, while antioxidants like vitamins A, C, and E may help to reduce the risk of chronic diseases such as heart disease and cancer.
* Consume fast-absorbing carbs 30 minutes before or right after a workout, such as a banana or dextrose. For example, 40 grams of dextrose before and 40 grams of dextrose right after the workout, in combination with essential proteins, Himalayan salt, cod liver oil, and fruit, can maximize protein synthesis and muscle development.
* Supplement with a multivitamin with each meal, to supplement your diet with essential nutrients that may be lacking in your daily food intake.
make. Many of the vitamins and minerals found in multivitamins, such as vitamin C, vitamin D, and zinc, are important for immune function. B vitamins, such as B12 and folate, are essential for energy production in the body.Some vitamins and minerals, such as vitamin B6 and iron, are important for brain function and may help to improve cognitive function, including memory and concentration. itamin D and calcium, are important for bone health, while antioxidants like vitamins A, C, and E may help to reduce the risk of chronic diseases such as heart disease and cancer.
* Supplement at least 5000 IU of vitamin D3 in combination with 80 micrograms of vitamin K2 daily if you are unable to get full body exposure to sunshine for at least 20 minutes (without getting burned).
* Take 1000 milligrams of Cod liver oil daily to keep inflammation low, improve heart health, support brain function, promote eye health, boost the immune system, support bone health, and improve skin health.
* Consume 5 grams of BCAAs before and/or after a workout. BCAAs are essential amino acids that are not produced by the body and must be obtained through diet or supplementation. Taking BCAAs before or after a workout can provide several benefits to the body, including stimulating muscle protein synthesis (which helps in building and repairing muscle tissues after a workout), reducing muscle damage and soreness caused by intense exercise, and delaying fatigue during workouts, enabling you to perform longer and more intense workouts.
* Consume 2 grams of vitamin C (ascorbic acid) before and 2 grams of vitamin C after a workout. Vitamin C is an essential nutrient that plays a crucial role in the body's immune system function, collagen production, and tissue repair. Consuming vitamin C before a workout can help boost the immune system and reduce oxidative stress during exercise. Consuming vitamin C after a workout can help support tissue repair, reduce muscle soreness, and promote muscle growth.
* Consume 5 grams of creatine (a naturally occurring amino acid-like compound) daily to increase strength and power, improve muscle growth, increase endurance, promote faster recovery, improve brain function, bring more water into the cells, and reduce the risk of neurological disease.
* Make sure to have at least one teaspoon of extra virgin olive oil over your salad daily to lower bad LDL cholesterol.
* Eat an apple, garlic, olive oil, and black pepper often to unclog arteries.
* Supplement with or consume curcumin, resveratrol, pepper, broccoli, green tea, and ginger often to kill off cancer stem cells.
* Consume most of your daily recommended carbs around your workout and the least amount of carbs and most amounts of fats at your latest meal.

Immediately After Break-Fast Habit:

* Take a brisk 10-15 minute walk after each meal to improve digestion, reduce blood sugar levels, increase calorie burn, reduce bloating and gas, and boost mood and energy levels. Sitting is the new smoking, so make sure to at least walk 15 minutes after each meal to counteract this unhealthy blocking/ sitting state.

Other Meals:

* Divide your daily recommended quantity of ingredients in such a way that you consume most of your daily recommended carbohydrates around your workout, and the least amount of carbohydrates and the most amount of fats at your final meal.
*Try to shorten your feeding window (which includes all of your chosen meals) in order to increase your fasting window. This can help boost recovery, promote the recycling of old, worn-out cells, facilitate fat burning, and promote longevity.
*It's important to make sure to consume your final meal at least 3 hours before bedtime. This is because digestion can interfere with sleep, particularly if you eat a large or heavy meal close to bedtime. In addition, eating close to bedtime can also interfere with the body's natural circadian rhythm and disrupt the release of hormones that are important for sleep, such as melatonin.

Business dinners or Restaurants:

* Before business dinners or restaurant meals, take 1 teaspoon of apple cider vinegar 30 minutes before a heavy meal to lower bad LDL cholesterol and help improve digestion of food, reduce bloating, and improve blood sugar control. You can also supplement with Chromium Picolinate and R-ALA. Supplementing with chromium picolinate helps to improve insulin sensitivity and glucose uptake in the body, instead of turning it into fat. R-ALA is a powerful antioxidant that can neutralize free radicals in the body, reducing oxidative stress and preventing cellular damage caused by taxing food.
* Limit processed foods and added sugars in your diet, and focus on whole, nutrient-dense foods. Processed foods and added sugars can contribute to inflammation, weight gain, and other health problems. Instead, focus on whole foods such as fruits, vegetables, lean proteins, and healthy fats, which provide essential nutrients and can help to reduce inflammation and promote overall health.

2 hours before bedtime:

* Wear blue light blocking glasses or avoid screen time two hours before bedtime can help improve sleep quality. Because blue light from electronic devices, such as smartphones and laptops, can suppress the production of the hormone melatonin, which regulates sleep-wake cycles.Sleep, particularly REM and deep sleep, is crucial for muscle recycling, building, and recovery, as well as for overall physical and mental health (improve focus, concentration, productivity, feeling energised and ready to take on the day). Poor sleep has been linked to an increased risk of various health problems, including obesity, diabetes, cardiovascular disease, certain types of cancer.
*Wind down before bedtime is important for better sleep because it allows the body and mind to transition from wakefulness to sleep.
*Sleep (8 hours acutal measured sleep) at a regular schedule (including weekends) according to the circadian rhythm is important for several reasons. The circadian rhythm is the body's internal clock that regulates many physiological processes, including sleep and wakefulness. Sleeping and waking up at regular times according to the circadian rhythm helps rejuvenate and promote better sleep quality, improved mood and energy levels, enhanced cognitive functioning, and reduced risk of health problems.
Right before bedtime:
* Take a warm shower followed by 30 seconds of cold water to lower your core body temperature and promote deeper and more restful sleep. Increase the time spent on cold water gradually to create brown fat, which helps burn fat and can make the body feel like it's showering under warm water.
The trick to taking a cold shower is counterintuitive: instead of resisting the cold water, relax and allow yourself to feel all the sensations of the cold water. This will make it far easier, and with regular practice, it will become even easier.
Note: Make sure to put a chlorine and heavy metal filter in your shower because you do not want to absorb heavy metals or chlorine from tap water, which will block your body functions and drain your body of electrolytes and water, and dry you out, and age you like a grape turns into a raisin.
*Create a relaxing bedtime routine; make your bedroom quiet, cool, silent and dark.
* Sleep with your feet elevated 10-15 degrees to increase clearance of waste products and toxins from the brain, called glymphatic clearance, to prevent brain dysfunction such as Alzheimer's disease.
By implementing these sleep hacks and health habits, I have a daily measured sleep score of 95%, with an effective sleep time of around 8 hours. During this time, I have approximately 2 hours of REM sleep (Rapid Eye Movement), which is associated with dreaming, memory consolidation, and creativity. This is higher than the average adult, who typically has around 1.5 hours of REM sleep and decreases with age. Additionally, I have around 2.5 hours of deep sleep, during which our muscles grow and repair, our immune system is refreshed, and our brain flushes out toxins. This is also higher than the average adult, who typically has 1-1.5 hours of deep sleep and decreases with age.

Reducing Stress to most significantly impact both body composition and overall health.

* Stress can lead to overeating and weight gain: When you are stressed, your body produces the hormone cortisol, which can increase your appetite and lead to overeating. Over time, this can lead to weight gain and an increase in body fat.
*Stress can break down muscle mass: Cortisol also has a catabolic effect on muscle tissue, which means that it can break down muscle protein and reduce muscle mass. This can negatively impact body composition and lead to a decrease in overall health, strength and physical performance.
* Stress can disrupt sleep: Chronic stress can disrupt your sleep patterns, which can negatively impact your body's ability to recover and repair itself. Poor sleep can also increase cortisol levels, which can further exacerbate the negative effects of stress on body composition and health.
* Stress can increase inflammation: Chronic stress can increase inflammation in the body, which has been linked to a variety of health issues, including obesity, diabetes, and cardiovascular disease.
* Stress can negatively impact mental health: Stress can also have a negative impact on mental health, leading to anxiety, depression, and other mood disorders. These conditions can further exacerbate the negative impact of stress on body composition and overall health.
To solve stress at its very root and once and for all, so that you can reclaim both your physical and mental health in the most efficient way,
I suggest you watch my four free videos at https://www.alive-academy.com.

As a disclaimer, I have to mention by law, it is always advisable to consult with a healthcare professional before making any significant changes to your diet or exercise routine.

I recommend the following steps to achieve your goal of lean muscle building and longevity:

I will share with you the exact protocol that has made my body measure 16 years younger than my chronological age (almost 50).
This protocol is often times the exact opposite advise as we are conditioned to believe,
but has enabled me to work as an underwear model for the same client as I did 28 years ago and has also resolved my knee inflammation, without the need for recommended surgery.
Ageing is the aggressive pursuit of comfort.
If we don’t load our bones, they become brittle.
If we don’t tear our muscles or organs of longevity with (body) weight resistance training, they atrophy, and the less long we live.
If we don’t challenge our immune system, it weakens.
Everything in life that is alive to the fullest flows to the fullest, like our cardiovascular or respiratory system.
Therefore, what we want is to unblock all blockages in our body and replace them with flow, to thrive.

A stressor is actually good for our body if alternated with rest or recovery (ebb and flow),
like working out alternated with rest to recover and build.

By alternating between stressor and deep relaxation, we create flow to be alive to the fullest.
On the other hand, both only 'chronic comfort' and only 'chronic stress' are a flatline and lead us towards a flatline.

To unblock all blockages or dis-eases and to create optimal flow in our body and achieve our desired goal in the most efficient way, I suggest the following:

It is likely that the following life hacks may be overwhelming at fitst, since we are conditioned to be weak, dependent and measerable.
Implement at your own pace, but now that each step is designed to help you feel more alive, energised, strong and healthy from the very inside out.

Once we make the following insights into a habit, transforming dis-ease blockage into healthy powerful flow, will be as easy as brushing teeth.


Morning Habit:

Go outside and touch the sand, dirt, grass, or soil with your bare feet first thing each morning to discharge your body (known as grounding). Free radicals are unstable molecules that have an unpaired electron, making them highly reactive and capable of damaging cells and tissues in the body. Grounding or earthing increases the flow of electrons from the Earth into the body, which neutralizes free radicals and reduces oxidative stress. By connecting the body to the Earth's negatively charged surface, the body absorbs electrons and neutralizes positively charged free radicals. Our bodies can become too acidic due to factors such as stress, diet, and environmental toxins. By grounding, we can absorb negatively charged electrons from the earth, which can help balance our body's pH and reduce acidity. Simply touching the earth with our bare feet or body reduces inflammation, improves sleep quality, and enhances overall well-being.
* Do 3 rounds of deep breaths first thing in the morning while earthing. The presence of oxygen in our body is the absence of disease. Fill up your belly first, then your chest, and exhale slowly for 30 times. On the 30th time, exhale and hold your breath. If you can’t hold it anymore, breathe in again, hold again, and exhale slowly. One of the primary ways that breathwork can impact the body's pH levels is by increasing oxygen levels in the blood. An acidic pH in the body can contribute to conditions such as osteoporosis, kidney stones, and even cancer. By maintaining a healthy acid-alkaline balance, we can potentially reduce our risk for these and other chronic diseases.
* Drink one liter of sourced mineral water first thing in the morning to rehydrate your body after a long period of dehydration during the night to unblock your body and balance your hormones, oxygen, water, and nutrients in the cells, and to flush out acidic blocking metabolic waste from the cells.
* Immediately afterward, drink a glass of sourced mineral water with one squeezed lemon and 1/4 teaspoon of Himalayan salt to boost your energy and fat burning and reduce feelings of hunger.
Add 2 grams of vitamin C (ascorbic acid). Vitamin C is an essential nutrient that plays a crucial role in the body's immune system function, collagen production, and tissue repair. Consuming vitamin C before a workout can help boost the immune system and reduce oxidative stress during exercise.
* Drink more sourced mineral water when you are hungry, as thirst is often mistaken for hunger. The best diluent for blood to lower blood pressure is water. So, if you have high blood pressure, make sure to drink enough sourced mineral water, and your blood pressure will balance.
* Reduce your feeding window by skipping breakfast or dinner (drinking sourced mineral water and key lime with pink Himalayan salt will get you past the hunger cravings).
* Aim for a maximum feeding window of eight hours (16 hours fasted) and a minimum feeding window of one meal per day (23 hours fasted) to give space and time to nature to let your body recycle worn out blocking cells to promote cellular repair and rejuvenation.
* Consume potassium, magnesium and pink Himalayan salt or Celtic sea salt, when you experience flu-like symptoms during your fast, such as feeling weak, dizzy, or experiencing muscle cramps. These symptoms will go away once you become more metabolically flexible.
If we don't have enough high-quality salt (NOT kitchen salt deprived of trace minerals, but Pink Himalayan salt or Celtic sea salt) in our system, our neurons in our brain and our nerve-muscle connection will be terrible. So, make sure to have enough salt, potassium, and magnesium if you want to feel energized and perform well.
* You may want to consume 1 tablespoon of MCT oil (medium-chain triglyceride oil) in the morning during a fast to help increase metabolism to burn calories during a fast, promote fat loss, provide you with energy, reduce hunger during a fast, improve memory, focus, and mental clarity, support gut health to promote the growth of good bacteria in the gut, and reduce the risk of heart disease by lowering cholesterol and triglyceride levels, which are risk factors for heart disease.
* Make sure to drink three extra cups of mineral water from a natural source for every cup of coffee or green tea you consume to prevent dehydration and potential blockage. Make sure to have your last cup of coffee or green tea 8 hours before bedtime to promote good quality sleep (essential for recycling, repairing and rebuilding our body).
* Increasing your fasting window will boost recovery, recycling of old, worn-out cells, fat burning, and longevity.

Before or 30 minutes after Break-Fast Habit:
(Breaking your Fast):

* Chronic high blood sugar, which can result from the consumption of excess carbohydrates and sugars, is the root of all evil (blockage, disease), secondary to inflammation.
Our body does regulate blood sugar levels by creating a glucose reservoir in the form of muscles, and the size/quality of the reservoir or the size/quality of the muscles affects how much excess carbs and sugars spill over into our blood sugar. That is why the quality of our muscles is crucial to prevent disease and for overall health and longevity.
* Schedule the day before and do (body) weight resitance training before or after breaking your fast (set alarm and just do it) .
* Do 10-20 sets of 10 repetitions (body) weight training (weight 30% - 80% of 1 maximum rep) per muscle group (Hamstrings, Quadriceps, Calves, Chest, Biceps, Back, Triceps, Shoulders) with a 2-minute rest in between sets per week to build lean muscle quality for longevity, lose fat, and boost testosterone.
Testosterone is
a crucial hormone for the development and maintenance of various bodily functions in both men and women: sexual development, reproductive health, female fertility, bone health, muscle quality, mood and cognitive function, energy, and metabolism.
The most important factor for building muscle is consistency and progressive overload. Focus on performing challenging bodyweight exercises and gradually increasing the difficulty or volume over time.
Resistance strenth training will increase muscle mass, improved bone health, reduced risk of chronic diseases (such as type 2 diabetes, heart disease, and some types of cancer), improved metabolism (which can help with weight management and body composition), improved mental health (by reducing symptoms of anxiety and depression and improving self-esteem and confidence), and reduced risk of injury (by improving balance, flexibility, and stability, reducing the risk of falls and other injuries).

Break-Fast Habit:

* Before each meal, take one teaspoon of apple cider vinegar to lower bad cholesterol.
* Start each meal by consuming proteins first to increase satiety, calorie burn, and reduce calorie intake.
* Prepare your ingredients and quantities you have chosen to consume. Make sure the ratio of your chosen proteins, carbs, and fats matches the recommended daily allowance by 80-100%, which is great for reaching your goal in the most efficient way.
* Devide your daily ingredients over the amount of chosen meals, with most of the recommended daily carbs consumed now around your workout adn most of your fats at your latest meal;
* Consume 2-3 whole eggs after workout. In addition to leucine, an essential amino acid that is important for muscle growth and recovery, eggs are also a good source of other essential amino acids, as well as vitamins and minerals that are important for overall health and fitness.
* Supplement with a multivitamin with each meal, to supplement your diet with essential nutrients that may be lacking in your daily food intake.
make. Many of the vitamins and minerals found in multivitamins, such as vitamin C, vitamin D, and zinc, are important for immune function. B vitamins, such as B12 and folate, are essential for energy production in the body.Some vitamins and minerals, such as vitamin B6 and iron, are important for brain function and may help to improve cognitive function, including memory and concentration. itamin D and calcium, are important for bone health, while antioxidants like vitamins A, C, and E may help to reduce the risk of chronic diseases such as heart disease and cancer.
* Consume fast-absorbing carbs 30 minutes before or right after a workout, such as a banana or dextrose. For example, 40 grams of dextrose before and 40 grams of dextrose right after the workout, in combination with essential proteins, Himalayan salt, cod liver oil, and fruit, can maximize protein synthesis and muscle development.
* Supplement with a multivitamin with each meal, to supplement your diet with essential nutrients that may be lacking in your daily food intake.
make. Many of the vitamins and minerals found in multivitamins, such as vitamin C, vitamin D, and zinc, are important for immune function. B vitamins, such as B12 and folate, are essential for energy production in the body.Some vitamins and minerals, such as vitamin B6 and iron, are important for brain function and may help to improve cognitive function, including memory and concentration. itamin D and calcium, are important for bone health, while antioxidants like vitamins A, C, and E may help to reduce the risk of chronic diseases such as heart disease and cancer.
* Supplement at least 5000 IU of vitamin D3 in combination with 80 micrograms of vitamin K2 daily if you are unable to get full body exposure to sunshine for at least 20 minutes (without getting burned).
* Take 1000 milligrams of Cod liver oil daily to keep inflammation low, improve heart health, support brain function, promote eye health, boost the immune system, support bone health, and improve skin health.
* Consume 5 grams of BCAAs before and/or after a workout. BCAAs are essential amino acids that are not produced by the body and must be obtained through diet or supplementation. Taking BCAAs before or after a workout can provide several benefits to the body, including stimulating muscle protein synthesis (which helps in building and repairing muscle tissues after a workout), reducing muscle damage and soreness caused by intense exercise, and delaying fatigue during workouts, enabling you to perform longer and more intense workouts.
* Consume 2 grams of vitamin C (ascorbic acid) before and 2 grams of vitamin C after a workout. Vitamin C is an essential nutrient that plays a crucial role in the body's immune system function, collagen production, and tissue repair. Consuming vitamin C before a workout can help boost the immune system and reduce oxidative stress during exercise. Consuming vitamin C after a workout can help support tissue repair, reduce muscle soreness, and promote muscle growth.
* Consume 5 grams of creatine (a naturally occurring amino acid-like compound) daily to increase strength and power, improve muscle growth, increase endurance, promote faster recovery, improve brain function, bring more water into the cells, and reduce the risk of neurological disease.
* Make sure to have at least one teaspoon of extra virgin olive oil over your salad daily to lower bad LDL cholesterol.
* Eat an apple, garlic, olive oil, and black pepper often to unclog arteries.
* Supplement with or consume curcumin, resveratrol, pepper, broccoli, green tea, and ginger often to kill off cancer stem cells.
* Consume most of your daily recommended carbs around your workout and the least amount of carbs and most amounts of fats at your latest meal.

Immediately After Break-Fast Habit:

* Take a brisk 10-15 minute walk after each meal to improve digestion, reduce blood sugar levels, increase calorie burn, reduce bloating and gas, and boost mood and energy levels. Sitting is the new smoking, so make sure to at least walk 15 minutes after each meal to counteract this unhealthy blocking/ sitting state.

Other Meals:

* Divide your daily recommended quantity of ingredients in such a way that you consume most of your daily recommended carbohydrates around your workout, and the least amount of carbohydrates and the most amount of fats at your final meal.
*Try to shorten your feeding window (which includes all of your chosen meals) in order to increase your fasting window. This can help boost recovery, promote the recycling of old, worn-out cells, facilitate fat burning, and promote longevity.
*It's important to make sure to consume your final meal at least 3 hours before bedtime. This is because digestion can interfere with sleep, particularly if you eat a large or heavy meal close to bedtime. In addition, eating close to bedtime can also interfere with the body's natural circadian rhythm and disrupt the release of hormones that are important for sleep, such as melatonin.

Business dinners or Restaurants:

* Before business dinners or restaurant meals, take 1 teaspoon of apple cider vinegar 30 minutes before a heavy meal to lower bad LDL cholesterol and help improve digestion of food, reduce bloating, and improve blood sugar control. You can also supplement with Chromium Picolinate and R-ALA. Supplementing with chromium picolinate helps to improve insulin sensitivity and glucose uptake in the body, instead of turning it into fat. R-ALA is a powerful antioxidant that can neutralize free radicals in the body, reducing oxidative stress and preventing cellular damage caused by taxing food.
* Limit processed foods and added sugars in your diet, and focus on whole, nutrient-dense foods. Processed foods and added sugars can contribute to inflammation, weight gain, and other health problems. Instead, focus on whole foods such as fruits, vegetables, lean proteins, and healthy fats, which provide essential nutrients and can help to reduce inflammation and promote overall health.

2 hours before bedtime:

* Wear blue light blocking glasses or avoid screen time two hours before bedtime can help improve sleep quality. Because blue light from electronic devices, such as smartphones and laptops, can suppress the production of the hormone melatonin, which regulates sleep-wake cycles.Sleep, particularly REM and deep sleep, is crucial for muscle recycling, building, and recovery, as well as for overall physical and mental health (improve focus, concentration, productivity, feeling energised and ready to take on the day). Poor sleep has been linked to an increased risk of various health problems, including obesity, diabetes, cardiovascular disease, certain types of cancer.
*Wind down before bedtime is important for better sleep because it allows the body and mind to transition from wakefulness to sleep.
*Sleep (8 hours acutal measured sleep) at a regular schedule (including weekends) according to the circadian rhythm is important for several reasons. The circadian rhythm is the body's internal clock that regulates many physiological processes, including sleep and wakefulness. Sleeping and waking up at regular times according to the circadian rhythm helps rejuvenate and promote better sleep quality, improved mood and energy levels, enhanced cognitive functioning, and reduced risk of health problems.
Right before bedtime:
* Take a warm shower followed by 30 seconds of cold water to lower your core body temperature and promote deeper and more restful sleep. Increase the time spent on cold water gradually to create brown fat, which helps burn fat and can make the body feel like it's showering under warm water.
The trick to taking a cold shower is counterintuitive: instead of resisting the cold water, relax and allow yourself to feel all the sensations of the cold water. This will make it far easier, and with regular practice, it will become even easier.
Note: Make sure to put a chlorine and heavy metal filter in your shower because you do not want to absorb heavy metals or chlorine from tap water, which will block your body functions and drain your body of electrolytes and water, and dry you out, and age you like a grape turns into a raisin.
*Create a relaxing bedtime routine; make your bedroom quiet, cool, silent and dark.
* Sleep with your feet elevated 10-15 degrees to increase clearance of waste products and toxins from the brain, called glymphatic clearance, to prevent brain dysfunction such as Alzheimer's disease.
By implementing these sleep hacks and health habits, I have a daily measured sleep score of 95%, with an effective sleep time of around 8 hours. During this time, I have approximately 2 hours of REM sleep (Rapid Eye Movement), which is associated with dreaming, memory consolidation, and creativity. This is higher than the average adult, who typically has around 1.5 hours of REM sleep and decreases with age. Additionally, I have around 2.5 hours of deep sleep, during which our muscles grow and repair, our immune system is refreshed, and our brain flushes out toxins. This is also higher than the average adult, who typically has 1-1.5 hours of deep sleep and decreases with age.

Reducing Stress to most significantly impact both body composition and overall health.

* Stress can lead to overeating and weight gain: When you are stressed, your body produces the hormone cortisol, which can increase your appetite and lead to overeating. Over time, this can lead to weight gain and an increase in body fat.
*Stress can break down muscle mass: Cortisol also has a catabolic effect on muscle tissue, which means that it can break down muscle protein and reduce muscle mass. This can negatively impact body composition and lead to a decrease in overall health, strength and physical performance.
* Stress can disrupt sleep: Chronic stress can disrupt your sleep patterns, which can negatively impact your body's ability to recover and repair itself. Poor sleep can also increase cortisol levels, which can further exacerbate the negative effects of stress on body composition and health.
* Stress can increase inflammation: Chronic stress can increase inflammation in the body, which has been linked to a variety of health issues, including obesity, diabetes, and cardiovascular disease.
* Stress can negatively impact mental health: Stress can also have a negative impact on mental health, leading to anxiety, depression, and other mood disorders. These conditions can further exacerbate the negative impact of stress on body composition and overall health.
To solve stress at its very root and once and for all, so that you can reclaim both your physical and mental health in the most efficient way,
I suggest you watch my four free videos at https://www.alive-academy.com.

As a disclaimer, I have to mention by law, it is always advisable to consult with a healthcare professional before making any significant changes to your diet or exercise routine.