3 health habits I used to ignore

Hello from Malaga!

I’ve been waking up at 5:30 while my family sleeps until 9 for two reasons. First, I do my deep work until 6:30, then I drive to a gym 20 minutes away or do hill sprints. Afterward, I cook breakfast for myself and my family so they can go to the beach while I work straight until 4:30 pm, when I try to join them for a few hours.

If I am honest, I could avoid the early mornings (I would remain in shape without much difference), but here's the thing: those are not the standards I set for myself.

Also, my anxiety creeps up when there is a misalignment between what I think, what I preach, and what I practice. Also when I know I can strive for excellence but instead settle for mediocrity.

This is not the example I want to set for myself, my family, or you, who are spending your time reading this lanky Spaniard on a Friday morning.

Let's dive in; this is groundbreaking.

Fat intake: the forgotten nutrient

If I asked you about your daily fat intake, what would you answer?

Most people are unsure, but it's essential to know because your hormones and cardiovascular health depend on it.

There are 3 types of fats, and none are purely one type; all have a mixture:

• Saturated fats

• Monounsaturated fats

• Polyunsaturated fats (Omega 3 and Omega 6)

Monounsaturated fats are the best for health, particularly regarding cardiovascular disease, and should make up 50-60% of your fat intake.

Polyunsaturated fats are slightly better than saturated fats, providing a better lipid profile and overall health outcomes.

TL;DR

Half of your daily fat intake should come from nuts, olive oil, and avocados. The rest should be a balance of other fats.

Moderate drinking isn’t good for your health

Alcohol serves no nutritional purpose.

The molecule is a toxin, period. While small amounts may not cause immediate damage, there are no net benefits to consuming alcohol.

If you are over-nourished and need to oxidise a lot of fat, consuming a lot of alcohol is counterproductive because your body will prioritise oxidizing alcohol over body fat.

If you are an occasional drinker, follow these 3 rules:

Rule #1: choose low-sugar, lower-carb drinks

The BEST drinks to have:

• Stouts (Guinness)

• Light Beers

• Vodka soda

• White wine

• Manhattan

• Red wine

• Whiskey, gin, tequila, & rum on rocks or w/ soda water (not sugary tonic water)

The WORST drinks to have:

• Hard liquor & juice Energy drinks w/ alcohol

• Ports & sugary wines

• Alcoholic Ciders

• Malt Beverages

• Margaritas

Rule #2: limit drinking to 1-3 times per week

Because of alcohol’s effects on your sleep quality, hydration status, hunger, and food-decision making, it’s best to limit your alcohol consumption to 1-3 times per week.

I would recommend no more than 2 drinks per “session” for 3-6 drinks total. From coaching thousands of men and women through weight loss journeys, I’ve found that most people see the best results from enjoying 1-2 drinks per week (or less) when trying to lose weight.

We define 1 single drink as follows:

• 1 shot (or mixed drink with 1 shot)

• 1 glass of wine

• 1 light beer

Rule #3: while drinking alcohol, eat protein & veggies

Because alcohol is perceived as a “toxin” by your liver, your metabolism will preferentially burn off the alcohol calories (and as a result) store more of the calories from the fat & carbs you’re concurrently eating. The simple solution is to eat lean proteins and veggies while you are enjoying drinks, as these foods are harder for your body to store as fat.

Can you tolerate carbohydrates?

How many carbs can your body tolerate? To determine this, you need an Oral Glucose Tolerance Test. We look at 3 things:

• Average glucose

• Standard deviation

• Number of times a peak level is reached

Objectives:

• Maintain average blood glucose below 100 mg/dl

• Minimize the number of peaks above 140 mg/dl

• Keep the standard deviation below 15 mg/dl

Cut-offs for the Oral Glucose Tolerance Test (measured at intervals):

• 30 minutes: 100 mg/dl

• 60 minutes: 120 mg/dl

• 90 minutes: Back to the starting level

• 120 minutes: Not dipping too far down, ideally around 70 mg/dl

Gradually increase your carbohydrate intake until you find your limit.

Desk job workers typically have a lower tolerance for carbohydrates. This is because carbohydrate metabolism—how you tolerate carbohydrates and convert them into fat—depends on various factors, including your lifestyle.

Don’t be surprised if your neighbour, who spends his day biking, can eat all day and remain lean.

PS. I hope this serves as another nudge to exercise—you get to eat more bagels!

Executive of the week, Fran, Private Chef

How did we do this?

1. Set up the appropriate carbohydrate timing for his work demands

2. Reset his central nervous system to manage caffeine adiction

3. Fixed his low back problem using the 3 rules of posture

That’s it for today,

Until next time,

Become an asset, not a liability, to those around you.

P.S. For those who don’t know, I offer a one-on-one coaching system for executives who want to work directly with me. I teach you everything you need to become independent in managing your fitness. We address your health markers, optimize your hormones, and improve your body composition—all in a way that fits your busy lifestyle. Click here to apply and book a free introductory call with me.