5 ways to get in shape with a 9-5

Hello there!

Good morning from yet another rainy aftermath in the UAE. I was having a chat with a colleague from private banking, discussing how much of a blessing it is to have your kids involved in sports from a young age. Not too long until he said to me how hard it was to stay healthy with a 9-5 job. 

I joked back, saying I could tell he never read my book, “Lose Weight at Work” (which I am giving to you for free today, by the way). And yes, although it's true that being a busy executive can take a toll on your health, that’s not an excuse to become a liability to your family. I told him how being in shape is not a matter of volume but a matter of strategy instead.

I have put together the most efficient ways I found over the course of my life, having coached thousands of executives, to stay in shape even if you spend your day glued to a desk:

1. Avoid working through lunch: Sunlight exposure triggers the production of vitamin D, essential for bone health, immune function, and mood regulation. A science-based way to avoid the afternoon slump is to expose yourself to clarity or sunlight for 5 minutes during midday. Melatonin levels rise during this time; however, exposing yourself to sunlight will lower melatonin levels (you won’t need your post-meal coffee).

“Coffee is more of a sleep blocker than an energy booster. It works by inhibiting the receptor for a chemical called adenosine, which normally helps us go to sleep every night.”

2. Desk Workouts: Desk exercises offer a convenient way to engage in resistance training and promote muscle health. They offset the negative effects of prolonged sitting, such as muscle stiffness and reduced circulation, contributing to long-term metabolic health. Lack ideas? I got you.

3. Healthy Snack Choices: Nutrient-dense snacks high in protein, fiber, and healthy fats stabilize blood sugar levels and prevent energy crashes. They provide sustained energy and promote feelings of fullness, reducing the likelihood of overeating. Thinking of having a bowl of oats for breakfast or a granola bar to have in between meetings? Think twice if you want to stay energized.

4. Take Regular Breaks: Stress management through short breaks reduces the physiological effects of stress, such as elevated cortisol levels and impaired glucose regulation.

• Microsoft's Human Factors Lab studied 14 participants across two days of video meetings. Back-to-back meetings resulted in negative levels of frontal alpha symmetry, a brain state connected to lower levels of engagement. Short breaks in between meetings resulted in positive levels, meaning participants performed better.

5. Mind Your Glucose: Continuous glucose monitoring helps identify individual responses to carbohydrates, optimizing dietary choices and supporting metabolic health and longevity. If you are sitting at a desk, avoid carbohydrates unless paired with high amounts of fiber. Stick to protein and fats to keep your energy levels regulated.

Based on 10 years studying the science of physiology, metabolism, and nutritional biochemistry and 22 years of experience, the below are my 3 go-to choices to stay energized, keep your metabolism optimized, and build lean muscle as you power through your day.

Option 1:

Low-fat cottage cheese, a handful of blueberries, and 10 almonds.

Option 2:

30 grams of whey protein with 300 ml of COLD water and 1 tbsp of powdered peanut butter.

Option 3:

2 slices of protein bread, two slices of low-fat cheese, and 20 gr of sugar-free strawberry jam.

All 3 options have one thing in common: they are high in slow-release protein, have a healthy amount of fatty acids, and a low amount of sugar, which will keep you satiated, energized, and cognitively supercharged.

Ah, one more thing, in case you didn’t know, I wrote a best selling book 4 years ago called “Lose Weight At Work,” and because you are a loyal subscriber, I won’t charge you for it. All you have to do is reply to this email with the words “Lose Weight At Work,” and share this email using the link below with two colleagues. That’s all I ask.

Until next week!

Diego Carrete

Chief Executive Officer @ FIT LIFE FZCO

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