diary of a CEO - weight and health and belly fat

 https://www.youtube.com/watch?v=WJcIfLUR6gg

Giles Yeo:  

muscle mass is the most important metric for health in later life : 

RESISTANCE TRAINING  

16% of your calories from protein 

over 30 g of fiber

no added sugar

Dr. Mindy Pelz:

16:8 intermittent fasting

gut reset fast: 24 h fast  to reset to repair 

fat burner fast 36h fast 12 h eating repeat 

48 h dopamine fast 

immune reset fast Dr Valter Longo

Mattew Walker : sleep and weight

leptin decreases by 18% with too little sleep

and grehlin increases by 28% 

hunger gets up by 26%   =  300-400 kcal overeating at each meal 

when you are underslept you lose more muscle and less fat when on a diet

5 tips for sleep:

regularity your brain likes regularity

get real darkness at night in the last hour before bed dim the lights

cool bedroom

no caffeine no alcohol

Dr Daniel Amen: you can improve your brain 

make the brain worse: orange juice, sugar, overweight damages the brain caffeine nicotine alcohol mariuana lonlyness depression gum disease

make the brain better: exercise beets oregano rosemary ginco cinnemon OMEGA 3 

Dr Gary Brecka

magnetism: walk barefoot outside 

oxygen: breathing exercises 3 rounds 30 ultra deep breaths every morning (start with 3 rounds of 5) 

light: 30 minutes of morning sunlight 

to strip off fat: cold shock proteins : cold plunge cold shower  10°Celsius burns lots of calories 

Tim Spector

exercise has very little effect in weight loss it only helps to keep te weight 

artificial sweeteners are not researched and we do not know what they do in the human body

Tara Swart

stress causes belly fat through cortisol