I was in Miami last week and got to spend some time with my friend Dr Amir Qureshi.  He is an orthopedic surgeon and mentioned to me he is experimenting with the ketogenic diet.  Naturally my curious mind kicked into high gear asking him questions about it and made sure to capture it on video to share with you!

Here are the key takeaways from our talk while checking out South Pointe Beach.

What is Ketosis?

Ketosis is when you no longer use glucose for fuel.

Glucose comes from the breakdown of carbohydrate.

Train you body to use ketone bodies for fuel.

Ketone bodies come from the breakdown of fat.

We eat way more carbs than nature intended for us.

Protein also breaks down into carbohydrate.

How it works:

Ketone bodies come from breakdown of fatty acids.  This process happens in the cells.

Your body’s primary choice for fuel is glucose.

When you starve your body of glucose, your body will use ketone bodies.

Blood brain barrier only ketones and glucose can cross through.

Used to treat diabetes with ketogenic diet, no insulin spike.

Insulin causes muscles and fat cells to take in glucose.

Blood sugar drops then you get hungry.

Drops blood glucose and you want to eat again.

Get really hungry really quickly.

Avoid insulin spikes.

Goal is to maintain a steady state.

Body gives you hunger pangs when you have low blood sugar.

Why do it?

You will get leaner as your body lets go of excess sugar/carbs.

Train body to use fat for fuel.

Man didn’t eat for a year 460 lbs. down to 180 lbs.  You can make it through not eating carbs.

Train your body to get in ketosis.

Exhaust body of glycogen storage.

Muscles store glycogen for fast energy.

Athletes need glucose for fast energy.

Marathoners use it for sustained energy over long period of time.

Exhaust body of glycogen storage.

How to do it?

No carbohydrate: Breads, rice, sugar

Minimize protein because it breaks down to carbs

Good foods to eat on keto:

Dark leafy vegetables.



Healthy fats: Avocados, Nuts, Coconut oil.

Eggs w/ yolk.

Lots of fat when eating protein.

Bullet proof coffee with grass-fed butter or ghee.

Coconut oil rich in medium chain triglycerides (MCTs).

Don’t Eat:

Unhealthy meats.


How to test it out:

Consult with your doctor first.

Give yourself 7 days to test.

Cut out all simple carbs early on – will see biggest effect in 3-5 days.

Exhaust body of carbohydrate storage.

You might get headaches.

You may feel fatigue.

You may crave sugar.

You can test your ketone levels with pee sticks.

Breath will change to a fruity breath.


Connect with Amir:  Instagram


Have you tried the ketogenic diet?  How was it?  Comment below!


Amazon knows what book you want to read before you know what book you want to read….

Do you want to know what I’m talking about?

Watch this weeks show 🙂



If you want to connect with Dr Husain you can via his LinkedIn

Links from show:

IOT Healthcare Conference 

Internet of Things

Uber Health 


Apple Watch 

My Fitness Pal


Did you enjoy this video?  Comment below!



I was recently in the Netherlands at my good friend Jason Van Oijen’s gym Sky Health.

When I first met him he was a professional model in New York City and competing in professional Muay Thai (Thai Kick Boxing) tournaments.  He was the New York State cruiser weight champion (click here to see his video).

I would joke with him about how he was able to keep his job modeling while trying to protect his face from the barrage of strikes that would come at him during a fight.  Just goes to show he was the real deal and usually wasn’t the one on the receiving end of the strikes (Here is another video of Jason training).

Now Jason is focused fully on functional fitness for himself and helping his clients get the results they are looking for.  In the video Jason gives us some pointers on his training philosophies and some pointers we can all use to keep on improving.

Jason’s tips:

Start with the basics.

Get a program or make your own program.  You can get one for free online, download an app or pay for one from a trainer.  Make a program to hit your goal and keeps you motivated.

Focus on compound movements.  Compound movements use more than one joint and large muscle groups.  Examples are squats, deadlifts, bench press, pull ups.

Listen to your body.

Get your body used to training.  Develop the habit.

Have a direction/vision of what you want.  What are you training for?

Keep on pushing to the next level so you do not stagnate.

Self educate yourself on proper form, reps, techniques etc.  Just like in life you need to keep learning.

Focus on mobility training to increase the range of motion in your joints and the surrounding muscles.

Connect with Jason:

Sky Health The Hague



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Einstein said, “Simplicity is the ultimate sophistication.”  


Warren Buffett said, “Complexity is the enemy of execution.”  


These are principles that apply to any area of your life.  Your business, finances and in this case your body.


We all know the basics behind how to get the healthy fit body we all desire and deserve.  Yet why do so few people get to be a living example of the amazing potential the body has?  


For most people it is because they are so overwhelmed by the task they don’t even start.  Their desire to do it perfectly triggers them to make the process more complex than it needs to be.  


I had the privilege of speaking with Mimi Kuster on the fundamentals of fitness and health and she echoed the same sentiments as Einstein and Warren.  


Keep it simple and don’t over complicate it.  We have enough complication going on in life as it is.  Why not keep it as simple as possible in this super important area of our life so we can have the energy, strength, vitality and good looks we deserve.  






This is part two of my talk with actor Walter Nudo.  We go deeper into mindset/health with the rituals Walter goes through to start his day off right.


Enjoy the first few moments of waking up.  Don’t let your mind start racing and think about all the problems and things on your to do list for the day.


Don’t check your phone.  Your phone should be on airplane mode all night until after you complete your morning routine.


Meditate.  Use your mind.  Don’t let your mind use you.  Meditation helps you train your brain so you are living purposefully vs reacting to life.


Drink hot water with lemon (filter out pulp of lemon if your stomach is sensitive).  Lemon alkalizes the blood.


Go for a 20 minute walk.  Walking accelerates your metabolism.


Start breathing to fuel your cells.  Breathing is everything.  If you stop breathing, you stop your life.

As you are walking do  four deep diaphragmatic breaths inhale and four exhale.


Take a cold shower a la Wim Hof.


Move your body to circulate your blood.  Circulation is everything.  You want flexibility, circulation and to warm up your muscles.  Try Sun Salute Yoga.


Colon Therapy.  Once per quarter (every 3 months) to cleanse and detoxify your colon and the rest of your body.

Your colon is a muscle and it needs to be worked out.  All disease starts in the gut so you want to create a healthy environment and cleanse out the toxins.



Connect with Walter Nudo




Links from episode:

Universal consciousness 


Transcendental Meditation

Tony Robbins

Wim Hof Method

Colon Therapy



I went to Tony Robbins’ Life and Wealth Mastery event recently in Noordwijk, Netherlands.

One of my favorite things about going to events is meeting like-minded people who are a living example of health and well-being.

I met Walter Nudo when we jumped off 50 foot poles

We started talking and hit it off.

I learned a lot from him about health but even more I learned about the deeper principles behind why you’d do any of it to begin with.

He brings a more purposeful and mindful meaning to health and well-being.


Naeem Mahmood


Connect with Walter Nudo:





*note: the episode is cut short at the end due to technical difficulties.  Part 2 will be out soon!

I had a great talk the other day with my friend Dr Abrar Husain.

He is a family practice physician and specializes in weight loss for his clients.

He has helped some of his clients lose up to 300+ lbs!  He knows a thing or two about diet and nutrition.

A topic I’ve been interested in learning more about has been intermittent fasting.

It’s one of the primary ways movie stars cut up for their superhero roles.

Some of the benefits of intermittent fasting:

Lose body fat percentage

Use fat as fuel

Look better faster

Lengthen lifespan

Decrease disease

We go into it here on this video (key takeaways from the video are below).


Key takeaways from video:

Beginners should start with 16 hour fast 8 hour eating window.

Generally stop eating 9pm although you can structure the times however works best for you.

The next level of IF (intermittent fasting) would be 20/4.  20 hours fasting, 4 hour eating window.

Sleep time counts as fasting.

Water and coffee are ok during the fast.

Avoid sugar as it sugar spikes insulin which causes you to absorb fat.

Workout before you break your fast.  Heavier weights or cardio 30 min in target HR (heart rate) zone.  Causes you to go into gluconeogenesis where your body produces more energy from liver, using fat as energy source.

During the eating window stay low carbohydrate intake.

If you want to put on muscle mass eat 1 gram protein per pound of body weight within the eating window.

Make it a lifestyle.  Dr. Abrar does it 3-4 times a week.

If you want to connect with Dr Abrar you can via his LinkedIn

As with anything I suggest you experiment for yourself and see if it works for you.  Set up a timeline on when and how long you will try it out and measure the results.

Have you tried intermittent fasting before?  If you haven’t are you going to give it a shot?

Comment below!

My good friend Landan Laurusaitis has been working professionally in the fitness industry for over 15 years.

I met him at Tony Robbins’ Business Mastery event in Las Vegas when he decided to raise his hand to have an intervention with Tony in front of 5,000 people.  Most people wouldn’t want to be the center of attention in a room full of 5,000 people to discuss what’s going on in their business/life let alone have Tony Robbins be the person digging in with you.

He’s been a top group fitness trainer at the Equinox in Palo Alto, CA and his classes were virtually always packed with a waitlist.

He decided to start his own place to serve the needs of the Palo Alto bigwigs in the tech industry named ‘The Performist.’

His classes are intense and full of energy.  They are more of an experience than a fitness class and that’s what pulls people to see him in action.

His mantra is, “Get Better.”

That’s his goal for his classes, for his students and most importantly for himself.

Here’s a video I made with him a couple years ago when I was in Palo Alto about cryotherapy and fitness tips from an expert.  Enjoy!

“Cryotherapy is like pressing your body’s reset button. You’ll feel refreshed, rejuvenated and energized!”

Here are a few of the benefits of cryotherapy:

  • Feel Better
  • Reduce Pain and Fatigue
  • Reduce Inflammation
  • Burn Calories

Comment below on your experience with cryotherapy or if you haven’t tried it are you going to give it a shot?


If you’re anything like me when you travel you have a tough time keeping your workout routine.  There’s so much fun stuff to do, excitement and yummy new food to eat.

The workouts seem to get pushed aside until I’m back to my normal routine back home.

Some of the thoughts that I have:

“There’s too much fun stuff to do, why am I going to exercise?”

“I’ve already eaten so much unhealthy food I might as well throw in the towel and forget the workouts also!”

I’ve come to learn after many experiences of this repeated pattern that I feel better and enjoy my trips way more when I keep my workout routine while traveling.

So for me that means everyday I do something for 20 minutes or more to nurture, strengthen or revitalize my body.  The list of options includes:




Foam rolling


Weight lifting

Body weight strength training

Playing basketball, tennis, or some other sport.

The video below shows a simple 15 minute workout I put together in while traveling in Puerto Rico.


Remember it’s not so much what you actually do.  It’s more important that you consistently do something every day!

Unless you are a professional athlete or training for something specific you don’t need to get caught up in the perfect workout program.

The main objective is to do something that keeps you healthy, strong, energized and revitalized.  And the best way to do that is to do something you ENJOY!

If you don’t enjoy running don’t do it!  Go dance if that’s what you like doing.  You can jump rope, ride a bicycle, do yoga, martial arts etc.  The options are endless.

It is your job to be creative and come up with something you enjoy.  Most people are confused in that they have this false belief that in order for something to be beneficial it has to be painful and unenjoyable.  That is not true.  Yes there will be challenging times but the most successful people are in FLOW with what they are doing.  Let your analytical left brain relax and tap into your creative child like right brain and see how much easier it is.


Leave a comment below on what your favorite ways to workout are while traveling.  Or if you haven’t been doing enjoyable workouts comment on what you will try next to make your travel workouts more enjoyable!