Avoid hunger, live longer, and burn fat with just one habit

Crazy morning!

Our flight's stopover in Barcelona was canceled, which caused us to miss our flight to Dubai. We ended up stuck at the airport all day.

I’ve missed many flights —but with kids, nine pieces of luggage, and a tight connection to the other side of the planet, is a different story.

After a 12-hour ordeal, I managed to file my refund, get a decent rate on a rental car, extend my Airbnb for a couple more days, and find a connecting flight back to Dubai via Germany over the weekend.

I had to give you context.

I could have just told you that my flight got canceled, so I had to fly on Saturday instead, but that wouldn’t paint a realistic picture.

Most of the time, people get lost in technicalities without understanding the importance of context.

Here’s a simple example:

If I tell you smoking helps you lose weight, would you believe me?

Smoking can act as an appetite suppressor—but without context, like the fact that it harms your health, you might be misled.

The same thing happens here.

You’ve probably heard people talk about calorie deficits and the concept of "calories in, calories out" as if that’s all that matters, right?

Well, that’s only part of the truth.

You need additional context.

Off topic, but before I forget, my dear friend and occupational health mentor, Olivier Girard, is offering you a free workplace assessment. Complete it, and you'll receive it in your inbox in about an hour.

Let’s continue by defining what a calorie is.

A calorie is a unit of energy, specifically the amount required to heat 1 gram of water from 14.5 to 15.5 degrees Celsius at 1 atmosphere of pressure.

Let’s add more context by explaining 5 reasons why we need calories:

1. For energy

2. For digestion

3. For psychological well-being

4. For building the structure of our cells

5. For micronutrient intake, supporting bodily functions

What are calories divided into?

Protein forms the building blocks of our muscles, which are essential for living (4 kcal per gram).

Carbohydrates (4 kcal per gram), and alcohol (7 kcal per gram) provide energy.

Fat is the most energy-dense nutrient (9 kcal per gram) provides energy and is also essential for structural integrity.

If you consume more calories than you burn, you gain weight.

If you consume fewer calories than you burn, you lose weight.

Although "calories in, calories out" is a crucial principle, considering factors like testosterone, insulin, cortisol, or glucose can lead to different results is a must.

For instance, studies have repeatedly shown that glucose peaks matter for:

• Longevity: Fewer glucose peaks = longer life expectancy.
  

• Hunger: Fewer glucose dips = less fluctuation in hunger.
  

• Fat loss: An increase of around 50% in fasting insulin (caused by elevated blood glucose) can STOP the process of fat burning.

4 simple adjustments to regulate your glucose levels today

1. Nutrition
   
   - For beginners, it's beneficial to time your carbohydrate intake around your exercise routine.
   
   - If you're more experienced, consider using a Continuous Glucose Monitor (CGM) to understand your carbohydrate tolerance and make adjustments.
   

2. Cardio
   
   Engaging in three 40-minute cardio sessions per week can help keep blood glucose levels in check, assuming other factors like diet and sleep are well-managed.
   

3. Weight Training
   
   The body stores glucose in the form of glycogen primarily in two places: your muscles and your liver.
   
   Once glycogen stores in the muscles and liver are full, any excess glucose is converted to fat. If fat storage exceeds the body's capacity, it can lead to inflammation and various health issues. Building more muscle can enhance your body's ability to manage glucose efficiently.
   

4. Sleep
   
   Research indicates that just two hours of poor sleep per week can significantly reduce the body's ability to dispose of glucose effectively, potentially by as much as 50%.

That's it for today.

See you next week.

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

P.S. When you are ready, if you are an executive who want to work directly with me in September Click here to apply and book a free introductory call