There is a rule you all should know about productivity that I would like to share with you. It requires our energy to do anything and take any action, which is a limited resource that we must use effectively if we want to succeed and reach our goals. So if you are feeling maxed out completely with your current life style you won't be able to add in something. Examples: Tracking your macro nutrients, starting a workout plan, socializing with your friends or making some, adding a hobby, developing a meditation practice etc. The rule is if you are going to add something to your daily routine you must get rid of something else to offset the energy expenditure of your new task. In short, if you want to pick something up you must put something down. This is the reason the majority of people create a new years resolution and stick with it only until January 31st, they haven't accounted for their increased energy expenditure and burn out very quickly because they haven't put something down. The statistic as recently as I've heard is only 9% of people make it 6 months with their new years resolution. An unpopular cultural opinion but honestly the truth, there is no perfect condition to start anything new. The new year isn't anything special and doesn't give you any advantage on picking up a new habit or adding productivity to your schedule. Starting is the perfect condition! Jim Rohn is a famous older personal development guru that actually mentored Tony Robbins who now has over 100 companies an is doing north of 12 billion dollars a year overall in his companies. Jim Rohn has talked on this point about starting and his main concept in his message is you can change at any moment when you decide you are going to change. The only requirement is you make a committed decision mentally to change and have a strong why to keep you pushing through the rough patches that will always appear. Most people have this desire to reach a point where there are no longer any problems in life. A quote from Chris Williamson who runs the Modern Wisdom podcast on Spotify "Problems are a feature of life, not a bug. There will never come a time when you have no problems."

Was doing some research tonight on peptides which I've already been using for months, and I found an amazing website giving you studies broken down with the information you really want to know without reading the entire study. I know a lot of people are starting to be interested or experimenting with peptides now because of their effectiveness backed by studies/science. Also the FDA is currently reviewing peptides to approve them for human use which is great but also may up the price once they're approved. If you're interested and don't know anything about them you can look them up on this website or I can give you some information on certain ones I'm using and others I know about. https://www.thepreptide.com/

When you purchase food at the grocery store there certain Macro and Micro nutrients in everything you consume. A Macro nutrient is Protein (Along with Amino Acids; The molecules that combine to form proteins), Fats or Carbohydrates, a Micro nutrient is any vitamins and minerals within the source of food. I will always recommend staying as far away from processed foods as possible. You need a large variety of different foods to optimize your intake of essential nutrients. I always recommend getting Organic, Non-GMO, sustainably sourced food; I would always choose to find a local farmer or butcher in your area that you can connect with and understand their process of producing their products. Proteins can come from many different options but if you are choosing to eat meat then you want to get meat that has been pasture raised with the original food the animal would eat in the wild so that the nutrition content is the highest possible. Fats are any chemical compound that come from fatty acids and most often refers to Triglycerides, it’s found in oils and animal fatty tissues. In my opinion you want to cook with only a few things; Coconut oil raw and unrefined, Avocado oil, Butter, Tallow, Ghee. Extra virgin olive oil can be a great thing to cook with as long as you keep it at a lower temperature to preserve it’s antioxidants and polyphenols and to not denature the oil into toxic forms. Carbohydrates are organic compounds occurring in food that includes sugars, starches, cellulose and fiber. They’re broken down into glucose and regulated by insulin, except fiber which cannot be broken down but has large benefits in overall health. Hydration is a very important topic when it comes to nutrition. As an average we are sitting at 60% water by weight for adults. This can range anywhere from 45%-75% depending on your hydration level. It is vitally important to have enough water so that our body is able to function appropriately; Transporting nutrients, maintaining blood pressure, removing waste products, and regulating body temperature.

Today I wanted to talk about TDEE. This is how many calories you are using each day between your resting metabolic rate and activity level. It's calculated by using the Miffin-St Joer formula for accuracy in weight management, BMR (your resting metabolic rate) + Activity and exercise burning calories. You may also factor in NEAT (Non-Exercise Activity Thermogenesis) like walking. There are independent fitness resources that emphasize it raises TDEE for better calorie balance without compensation. TDEE is considered your maintenance caloric load to stay at your current weight. A good little note for everyone; For every one pound of lean body mass you will burn an extra 15 calories per day doing absolutely nothing. This can add up quite quickly when you start building muscle and allow you to put yourself in a calorie deficit to lose weight with just a little effort working out during the week. If you want to calculate your BMR (Basal Metabolic Rate) you can go to this website and insert the information https://www.omnicalculator.com/health/bmr-harris-benedict-equation. As always I'm here to help and look forward to any questions you may have!