This one thing links brain fog, belly fat & back pain

Today’s playbook:

• The #1 underrated food for brain health (no, not blueberries)

• Why your liver might be storing fat (and how to reverse it)

• Davide lost 30+ pounds in 90 days (Shocking photo)

Happy Thursday,

Walk into any financial center in a big city like New York, London or Singapore and you’ll see it:

Heads jutting forward, shoulders slumped, backs curved like cashews in $2,000 suits.

I’ve been going to DIFC in Dubai for years now, and I’ve watched the energy shift.

It’s busier.
More people.
More pressure.
More bodies built for battle… but shaped by burnout.

That’s not an insult btw it’s an occupational hazard.

I was heading that direction myself.

Long hours at a screen, stress stacking on stress, and mobility going MIA.

So last week, I went to Dr. Stretch, an assisted stretching studio that puts your body through movements you haven’t hit since P.E. class.

Let me tell you: this isn’t yoga.

It’s not a massage either.

It’s someone trained in biomechanics literally stretching you like a Formula 1 pit crew realigning a machine.

Tight hip? They’ll find it.

Compensating glutes? They’ll expose it.

You don’t just lie there, you breathe through the tension and come out feeling 10 years younger and 2 inches taller.

The reason I’m sharing this?

Most executives obsess over macros, supplements, and sleep tech — but they forget that mobility is the foundation.

Your nervous system, energy levels, even digestion are downstream from movement quality.

Blackberries>blueberries

When people talk about brain food, blueberries always get top billing.

But according to neuroscientist Lisa Mosconi, PhD, it’s blackberries that deserve the spotlight.

Blackberries pack more antioxidants than their blue cousins, and these antioxidants are exactly what your brain craves.

Blackberries are also rich in vitamin C (for immune and brain support), vitamin K (for vascular health), and folate, a nutrient essential for neurotransmitter function.

Let’s major in the majors and minor in the minors.

I doubt that choosing one over the other will make a significant impact on my life or longevity.

Fatty liver = the new diabetes

Nonalcoholic fatty liver disease (NAFLD) is becoming one of the most common chronic liver diseases in adults and children alike.

In fact, up to 80% of obese children now show signs of it.

And it’s not benign: NAFLD can progress to liver inflammation, fibrosis, cirrhosis, and even cancer.

But the bigger threat?

It increases your risk of dying from cardiovascular disease before liver failure even gets the chance.

The liver stores fat from 3 major sources:

1. Excess sugar

2. Excess dietary fat

3. Overflow from body fat

• Randomized trials show that reducing dietary fat and sugar can improve liver health within weeks.

• One study found that just 8 weeks on a low-sugar diet reduced liver fat in teens.

• Eating more legumes alone (like lentils, chickpeas, and beans) is linked to a 65% reduction in NAFLD risk.

And across cultures like India, Taiwan, and the U.S.—vegetarians consistently show lower liver fat, less scarring, and better blood sugar control.

Stressed out exec drops 27 lbs & rewires cravings

Years of stress, late nights, client dinners, and skipped workouts had caught up.

12 weeks later, here’s what changed:

• 27.3 pounds down

• 9 inches off his waist

• 60% drop in visceral fat

• Body fat down from 31.2% → 21.9%

1. Start aggressive 

• Monounsaturated fats

• Lean protein + greens

• Minimal carbs

David lost 8.6 lbs in the first 10 days.

2. Muscle preservation

We paired his reset with full-body Antagonistic Training.
Think: shoulder press → lat pull down, all in under 30 minutes.

Result: preserved muscle, improved insulin sensitivity, and boosted confidence.

He actually gained 1.7 lbs of lean tissue during the cut.

3. Movement at work

David hated step goals.
So we gave him one rule: 1,000 steps per Zoom call.

He got a walking pad, took meetings on the move, and his daily step count tripled.

Just passive fat burn layered into his existing day.

4. Reverse dieting

After the reset, we gradually reintroduced carbs and calories on purpose.

This protected his metabolism, helped stabilize hormones, and gave him more fuel for training.

Most people fear the scale bouncing back.

But with the right plan, his weight stayed down while performance climbed.

5. New identity

By week 12, David didn’t want junk anymore.

Closing thought

The one thing that connects brain fog, belly fat, and back pain is:

Chronic, systemic inflammation.

Not the kind you can feel immediately, but the kind that builds silently over time through:

• Excess liver fat from poor diet (→ systemic inflammation)

• Poor posture and mechanical stress (→ localized inflammation + nervous system dysfunction)

• Oxidative stress and neuroinflammation (→ impaired brain signaling, aka brain fog)

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