Intermittent Fasting with Dr. Abrar Husain

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).

Enjoy!

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!

Cryotherapy and Fitness with Landan Laurusaitis ‘The Performist’

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?

 

How to Travel and Workout

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:

Running

Swimming

Stretching

Foam rolling

Walking

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!

 

How to Make Green Juice

If you saw my previous post on the vegetables I use in my green juice here is the next step!

How do I actually turn them into green juice?

It’s simple.

All you need is a juicer and 10 minutes.

The video below shows how it’s done.

Enjoy!

For those of you interested in getting a juicer like the one I have in the video I posted the link for it below:

Here’s the Omega Juicer I use to make my juices.

It is absolutely worth the investment to get it.

A bottle of quality juice on average is $10.

I spend $40/week on the ingredients for my juices and I make 2 per day.

That means I get 14 juices per week.

$40/14 juices equals $2.85 per juice instead of $10 * 14 at $140 per week.

Even if you drink one per day that’s going to make you the investment on the juicer back in a few weeks.

On top of that here are the other ways I save money:

I eat less

I have more energy and get more stuff done

I think more clearly

My skin is clear so I don’t have to spend money on stuff to clean my skin

My blood is detoxified so I’m healthier and have less need to see a doctor

My body holds on to less fat (greens are alkaline and fat is acidic)

Here’s what I suggest to you if you want to try juicing out.  Do an experiment for 30 days and make or buy yourself one green juice per day.  If you notice the difference in your energy levels and you like the way you feel you can decide if you want to continue.

Comment below and tell me if you’re going to try it out!

 

 

Vegetables to Make Green Juice

Energy is life!

Energy is charisma!

Energy is emotion!

Energy is creation!

How do you get more energy in your life?

Greens!

Plants are the source of nutritional energy for all creatures.  They photosynthesize sunlight for us to thrive!

I made a video below to see the ingredients I use in my go to green juice:

 

Here’s the list of vegetables I use most regularly in my green juice:

Dandelion

Cucumber

Celery

Swiss Chard

Kale

Spinach

Ginger

Lemon

 

In case you were wondering about my awesome glasses you can see the video about them here:

Video about awesome glasses

If you want to buy them you can do that here:

Get awesome glasses to sleep better

Comment below if you are going to try out these vegetables in your next juice.

Abrazo!

Naeeem

Delicious and Nutritious Dinner for Less than $15

I struggled a lot in college and my early working years after I graduated with eating healthy.  There were two main reasons for this.  The first was I didn’t have much money and fast unhealthy food was cheaper and more filling (or so I thought).  The second was that healthy food seemed so difficult to make myself at home.  These reasons affected me a lot physically of course, but also mentally, emotionally and financially over the long term.  It was not a fun cycle and it limited me from taking my life to the next level.  How could I live up to my full potential without my physical body operating at optimum levels?

When I finally did some research and learned from people who were eating healthy consistently on a budget I realized I was telling myself stories that weren’t true.  I too could live a healthy, energetic and vital lifestyle even though I didn’t have much financial resources!

I always loved red meat and was thrilled to find out I could pick some up at the store for less than $10 and it could be a meal for two days.  In the past I would go to a restaurant to treat my cravings and spend $20 or more and it usually wasn’t the healthiest option.  As a side note – today I do limit my animal consumption for health, moral and ethical reasons and allow myself to eat animal products based on certain criteria I defined for myself.

The video shows a simple meal I chef up regularly.  It costs less than $15 and serves up four meals.  It is grass fed meat which is usually the only way I go when I eat meat.

Here are the ingredients:

  • Grass fed bison
  • Whole wheat pasta
  • Scallions
  • Roasted pepper sauce
  • Olive oil
  • Tomato sauce
  • Salad
  • Parmesan cheese

My suggestion to you would be to choose a few go to meals you can master that are staples in your diet and you can rotate through for variety.

Bon appetit!

How To Develop Healthy Routines

Do you ever wonder why some people effortlessly have great looking bodies, are strong, have tons of energy and why others bounce from thetrendiest diet/workout programto the next and still cannot get the body they desire?  I used to be caught in that trap and it’s no fun.  I hated feeling sluggish, overweight and insecure about how my body looked.  After reading tons of books on fitness and nutrition and learning from some of the best people in the world I realized it came down to a few simple things.  Fit people have certain routines they follow day in and day out to get the body they want.  It is a lifestyle, not a once in a while workout or diet program.  The video explains more.  Enjoy!

Night Time BioHacking Glasses

At the end of the day my eyes are worn out after looking at screens.  And I still am looking at screens in the evening!  These glasses do the trick for me.  They block out the blue light, ease my eyes from screens and they add a cool night vision tint to everything!

I wear them 2-4 hours before bed so my eyes and body know it is time to start winding down.  They are awesome.  If you want to check them out you can find them here .

If you get them I would love to know how your experience is with them.  Feel free to email me or connect with me on twitter or facebook.  Also if you know anyone who would like to learn about how to enhance their sleep share this with them!

 

BioHacking Glasses For Better Sleep and Optimal Energy

Do you have trouble sleeping at night?  Is your sleep quality not as good as it used to be?  I recently saw Dave Asprey speak at Tony Robbins’ Unleash The Power Within event on the bonus health day and he talked about his biohacks to live a more optimized life physically and mentally.  This was one of them that I decided to experiment with.

If you want to check out the glasses you can find them here .  Don’t worry they won’t make you tired once you get used to them and then your sleep will be much better which will give you more energy during the day to get more done and have more fun!

If you get them I would love to know how your experience is with them.  Feel free to email me or connect with me on twitter or facebook.  Also if you know anyone who would like to learn about how to enhance their sleep share this with them!