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Week 1 – The 3 Steps to Fat-Loss
Takeaway: Sustainable weight loss isn’t the result of extreme diets and HIIT. It’s about becoming metabolically active and adapting mitochondria to produce more energy.
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Dear Wellness Enthusiast,
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Restrictive diet and intense interval training [HIIT] are a losing battle for weight loss. Our bodies tend to compensate for the energy lost by increasing [ghrelin] hunger, plus [cortisol] stress levels are increased.
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It’s time to shift our focus and understand the true science behind sustainable fat loss.
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Metabolic Deficit
Weight gain often stems from a metabolic deficit or the inability to generate enough energy due to poor mitochondrial function. What we do to counteract that is move less and eat more – thinking it’ll lead to more energy. But the opposite happens. This is where fasting or short-term calorie deprivation can assist. To reset our energy metabolism.
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Here are the 3 key steps to kickstart your fat-loss journey:
- NEAT Activity: Incorporate Non-Exercise Activity Thermogenesis (NEAT) into your daily routine. NEAT encompasses everyday movements like walking, taking the stairs, or cycling to work. This burns a trivial amount of calories which accumulate over time, to result in a sustainable calorie deficit without sharp hormonal shifts.
- Increase Protein Intake and Strength Training: Prioritize protein-rich foods to support muscle maintenance and growth. Combine this with strength training exercises to build lean muscle mass, which elevates your resting metabolic rate. Protein also has a higher thermogenic effect – we burn more calories digesting it.
- Light Calorie Deficit: Create a small calorie deficit of 200-300 kcal per day. Avoid drastic reductions that can compromise your energy levels or lead to nutrient deficiencies. Sustainable weight loss is achieved through gradual and steady progress we can adapt to.
Practical Step:
- Cycle to work, take the stairs, or 10-min walk to increase NEAT activity
- Eat more protein and do strength training to elevate your metabolic rate
- Eat more fiber-rich foods like veggies, nuts, and legumes, or incorporate fasting to achieve a light calorie deficit easier.
Remember, the key to lasting weight loss lies in optimizing your metabolism and finding a balanced approach that suits your lifestyle.
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To becoming a fat-loss machine! Cheers.
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One step closer to vitality, weekly
Week 2 – Micro Workouts for Metabolic Health
Takeaway: Micro workouts can improve metabolic health, productivity and maintain fitness. A few squats, pull-ups, or desk push-ups can do the trick. Quick, easy, and effective.
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Dear fitness enthusiasts,
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In our fast-paced lives, finding time for lengthy workout sessions sometimes is a no-go. But what if you could maintain your fitness and boost your metabolic health in just a few minutes? Enter micro workouts – the key to staying active and healthy amidst a busy schedule.
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Micro workouts are short bursts of exercise that can easily fit into your day. Here are a few examples:
- Desk Push-Ups: Take a break from your computer and perform a set of push-ups using your desk. It engages your upper body muscles and improves posture.
- Bodyweight Squat: Throughout the day, take a minute to do a few squats. This simple exercise engages multiple muscle groups and helps improve lower body strength.
- Pull-Up Bar: Instal a pull-up bar at home or in your office doorway allows you to do a quick set of pull-ups, targeting your back and arm muscles.
In addition to these mini-exercises, it’s crucial to incorporate active breaks into your day. Stand up, move around, and stretch to break the sedentary cycle of sitting for extended periods. I think the scientific term is [coach potato], not sure.
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These active breaks boost blood circulation, increase energy levels, and enhance productivity.
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- Metabolic Health: Exercise in short bursts can also benefit your metabolic health. Your metabolism increases, calories are burned, and blood sugar is utilized, keeping your sugar spikes at bay.
- Energy Boost: Engaging in quick exercises throughout the day boosts energy levels and keeps you mentally alert. These mini-workouts provide a refreshing break and combat midday lethargy [sleepiness].
- Productivity: According to research, taking regular breaks to move around improves cognitive performance and productivity. This is partly because the increased blood supply to the brain keeps the mind sharp and focused.
Practical Step: Next time you catch yourself for 2+ hours on a computer, stand up to stretch a bit, do a couple of squats, do desk push-ups, and maybe sip on a refreshing drink. Let the next productivity block start – the right way!
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Micro steps to macro health!
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One step closer to vitality, weekly
Week 3 – Sharper Focus in 4 Steps
Takeaway: Sharper Focus in 4 steps? Get your brain to learn and memorize [smart games]. Increase acetylcholine levels to learn faster [Alpha-GPC]. Add L-theanine to Caffeine [advanced mental clarity] and?
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Dear Brainiac,
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In a fast-paced world that demands constant mental agility, maintaining brain health and sharpening focus is essential. Bringing you the juicy steps to a faster brain that most biohackers use.
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Let’s explore four steps to enhance cognition and promote a sharper mind.
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- Smart Games: Engage in activities that challenge your brain, such as memory games, chess, puzzles, or crosswords. These exercises stimulate neural pathways and enhance neuroplasticity, leading to improved cognitive function. Keeps your brain adapting.
- Choline-Rich Foods or Supplements: Include choline-rich foods like eggs, liver, fish, and nuts in your diet. Alternatively, consider supplements like alpha-GPC, which supports the production of acetylcholine, a neurotransmitter crucial for memory and learning.
- Caffeine with L-Theanine: Combine caffeine, a psychoactive stimulant, with L-theanine, a natural compound found in tea. This pairing helps reduce jitters while promoting mental clarity and relaxed alertness, optimizing focus and attention.
- Omega-3 Fats: Consume omega-3 fatty acids by eating more fatty fish [salmon], nuts [walnuts], olive oil, and avocados. These fats, particularly DHA and EPA, support brain health, enhance memory, and improve cognitive function.
Practical Steps:
- Add healthy fats to your diet – avocados, nuts, seafood
- Dedicate 15 minutes daily to reading, solving puzzles or playing smart games
- Add L-theanine to your coffee next time, or sip on a matcha tea instead
- Eat choline reach food, or get an alpha-GPC supplement to support learning
By incorporating these four steps into your lifestyle, you can boost your brain health, enhance focus, and unlock your cognitive potential.
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To your sharp and focused mind!
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One step closer to vitality, weekly
Week 4 – Blue Blockers for Deep Sleep
Takeaway: Wearing blue-blocking glasses at night has been shown to increase ↑ melatonin secretion, improve ↑ sleep quality and lengthen ↑ sleep duration.
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Deep Sleep Enthusiast,
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The best way way to improve your sleep is to live like a caveman and go to sleep when the sun sets. If that’s not an option, at least block blue light at night.
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Practical Step: Pop your blue blockers on after 6 PM.
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Tech and Blue Light
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In this modern tech-developed world, we like to enjoy some tech snacks at night. You know, TikTok scrolls, Instagram, Netflix, etc. It’s okay, we all do it.
The culprit behind your sleepless nights might just be the blue light emitted by your screens.
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Melatonin Disruptions
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You see, blue light from smartphones, tablets, and other devices disrupts your body’s natural sleep-wake cycle and suppresses the production of melatonin, the hormone responsible for regulating sleep.
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Deep Sleep & Health
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Deep sleep is more than just a time of tranquility—it is a crucial phase for recovery, regeneration, and metabolic health. During this stage, your body repairs tissues boosts immune function, and recharges energy levels, setting the stage for a productive day ahead.
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Practical Step
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To sleep deeper, simply pop on your blue blockers after 6 PM, before engaging with electronic devices. Let these glasses shield your eyes from blue light, creating an environment conducive to a tranquil night’s sleep.
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Remember, your sleep matters, and with blue blockers, you can transform restless nights into revitalizing slumbers.
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To deep sleep and all of its glory. Zzzzz…
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One step closer to vitality, weekly
Week 5 – The 9 Minute REHIT Training for VO2max
Takeaway: 9 Minute REHIT Training – Science-backed short-sprint intervals can increase VO2max by 12.3% and insulin sensitivity by 28%. Check the protocol.
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Dear Endurance Aficionado,
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There are many ways to increase VO2max. Science is clear that short-sprint or longer intervals at high intensity are the fastest way. It seems that we’ve found just the optimal workout.
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Introducing REHIT training – the key to rapidly increasing your VO2max!
REHIT, which stands for reduced exertion high-intensity training, is a groundbreaking method that delivers impressive cardio elevation quickly. And oh, it’s not easy, that’s why it’s short.
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In fact, studies on the CAROL Bike have revealed that REHIT training, when done with cycling
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- can increase VO2max by a staggering 12.3% in just a few weeks.
- it also improves insulin sensitivity by a remarkable 28%, leading to better blood sugar control and overall metabolic health.
Ready to experience the power of REHIT training? Here’s the simple protocol to follow:
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- Warm-up: Start cycling for 2 minutes at a low intensity to prepare your body for the intense bursts ahead.
- Sprint Interval 1: Perform 20-second sprints at maximal intensity
- Recovery 1: Take a 2-minute recovery period at a low intensity
- Sprint Interval 2: Perform 20-second sprints at maximal intensity
- Recovery 1: Take a 2-minute recovery period at a low intensity
- Sprint Interval 3: Perform 20-second sprints at maximal intensity
- Cool-down: Finish off with a 3-minute low-intensity cool-down to gradually bring your heart rate back to normal.
In just 9 minutes, you’ll unlock the potential of your lungs, heart, and mitochondria. Get ready to elevate your VO2max, increase your endurance, and experience the transformative effects of REHIT training.
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Don’t let time be a barrier to your fitness goals. Embrace the efficiency of REHIT and unleash your full potential!
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Note: Fastest increase in VO2max is not necessarily the best increase. Doing low-to-moderate intensity activity builds other parts of endurance like red blood cell count, lung capacity, or mitochondria function. Combine ‘em both.
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Keep pushing [cycling] forward, keep redefining your limits!
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One step closer to vitality, weekly
Week 6 – Cycle Caffeine To Reset Tolerance
Takeaway: The secret to maximizing caffeine’s effectiveness and avoiding tolerance is cycling your caffeine intake [on-and-off]. This leads to an increase in focus, a boost in energy, and better sleep.
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Dear Coffee Connoisseur,
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Most of us end up in a loophole of caffeine-induced fatigue. This leads to poor sleep, which is the primary way to recharge our brains. We feel tired, sluggish, and unmotivated.
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If a cup of coffee boosts your focus, is 5 cups of coffee a 500% boost in focus? No.
The effects of caffeine will diminish over time, as we build tolerance to it. To power up your caffeine fix so it punches you again, just like the first time, we’ll unveil the ultimate tip that will change your relationship with your favorite energy booster [fatigue mask-er].
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Cycle your Caffeine!
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Imagine yourself with a sharpened focus, increased alertness, and a supercharged productivity engine. Cycling caffeine can help you do that. You can reset your caffeine tolerance and rediscover the full potency of this amazing elixir by carefully controlling your caffeine intake.
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Oh, and once your adapted, caffeine cravings and headaches are likely to go.
Here’s how it works:
- for 5 consecutive days, enjoy up to 200mg of caffeine to keep your energy levels up and ATP pathways firing on all cylinders.
- for the next 2 days, allow your body to reset and replenish by abstaining from caffeine altogether.
This cycle not only enhances the quality of your sleep via resetting your tolerance but also ensures that you wake up feeling rejuvenated and ready to take on the day.
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Why? Because we step out of the loop of fatigue. We clean the brain of toxic junk and reset our ATP pathways so caffeine can hit just like the first time we’ve ever had it. Boy, it was a good feeling.
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Bonus Tip: If you’re worried about missing out on the coffee ritual during your caffeine-free days, fear not. Simply swap your regular brew for decaf.
A new way of conscious coffee drinking. Embrace the power of cycling caffeine, and let its energy-boosting magic transform your life.
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Cheers to a caffeinated [and decaf] journey of success!
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One step closer to vitality, weekly
