5 nutrition rules to drop 2-4 lbs per week

Hello there,

I really need to confess something, I avoid social gatherings because, inevitably, when people discover what I do for a living, they always want to discuss the topic I dread the most: nutrition. Nutrition and diet are so emotionally charged; individuals are accustomed to simplified lists when it comes to diets, without recognizing our limited understanding of nutrition compared to subatomic particles, for instance.

Food comprises molecules, and each individual reacts differently to these molecules. My aim has always been to understand what suits your body and goals, and most importantly, what you can adhere to.

When assessing someone's nutrition patterns, I consider three states:

1. Is the individual undernourished or over-nourished?

2. Is the individual under-muscled?

3. Is the individual metabolically healthy?

How can we determine metabolic health? If an individual has two or more of the following, they likely have metabolic syndrome:

1. High blood pressure (>130/85).

2. High triglycerides (>150mg/dl).

3. Low HDL cholesterol (<40 mg/dl in men or <50mg/dl in women).

4. Central adiposity (waist circumference > inches in men or > 35 in women).

5. Elevated fasting glucose (100 mg/dl).

5 overarching principles of nutrition:

1. Avoid excessive or insufficient calorie intake.

2. Consume adequate protein and essential fats.

3. Ensure you obtain necessary vitamins and minerals.

4. If your grandmother wouldn't recognise it, avoid it.

5. Animal protein is generally safe to consume, considering our evolutionary history as omnivores

Us executives, we are a peculiar breed; we have to perform at work, at home, and somehow need to be emotionally regulated and energetic to interact with hundreds of people daily. In case you did not know, food regulates your mood. The below is a food guide that works like a charm for executives who want to be efficient, functional, build muscle, and attain sustained levels of energy (and don’t collapse when reaching home at 7 pm).

That’s it for today. If this was helpful, here's how you can help me and your colleagues: share it!

Diego Carrete

Chief Executive Officer @ FIT LIFE FZCO

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