Everybody aspires to be the boss, the CEO. Guess what – you are. Lad or lady, 20 years old or 60, you're a CEO overseeing 30 trillion cells, 650 muscles, and 200 bones. How are you doing, Boss?
On July 1, the business where you punch your timecard probably has new goals and strategies for a fruitful 2019-2020, and I have one for you – honest, no BS weight loss. Your simple strategy lies below:
Junk food is killing you
Fatty, salty, sugary ultra-processed foods aren't just weight gainers – they are killers. Two European studies released in The British Medical Journal last month that followed 130,000 individuals concluded consumption of ultra-processed foods (more than 4 servings per day) was associated with "62 per cent increased risk of all cause mortality" versus lower consumption.
Drink water, not fizzy drinks; eat carrots and guacamole, not potato chips and dip. You wouldn't finance a venture capital investment with Monopoly money – stop funding your body with junk. You're not a child with a credit card.
Get the right focus
Saturated fats and keto are all the rage, yet healthier carbohydrate intake containing fruits and vegetables is the solution to health and weight loss.
A newly released study funded by The Bill and Melinda Gates Foundation based on 113 countries and their food data estimate low fruit and vegetable intake account for one in seven and one in 12 cardiovascular deaths respectively. This is millions annually. Bacon and "fat" are sexy and sell, but it's the fibre and nutrients in fruit and veggies (add portion control with your steak and salmon) that cut the risk for metabolic syndrome.
Move your body
Exercise burns calories, lowers the risk of many diseases, strengthen bones and muscles, increases circulation and energy, helps with skin health, and boosts sleep quality. And piles of new science is confirming exercise is directly related to mental health.
Earlier this month, the journal Menopause reported weak upper and lower body strength in women can cause more serious depression in midlife women. We need less video games and streaming and more hikes, ocean swims, and outdoor workouts – "feel good" endorphins are real.
Fast to get lean, fast
I've deleted too many emails to count offering me a "profitable side hustle" offering readers and clients keto pills, fruit / veggie pills, and meal replacement shakes. The sole "shortcut" that I use and have coached thousands with is free, it's: 16:8 Intermittent Fasting.
Eating within a 7am to 3pm window (two, three, or more days per week) reduces calories, and it negates that common "Graze Phase" of 5-10pm overeating and drinking. During fasting, your cells switch from using sugar as its primary source of fuel to fat. Studies show that 16:8 aides in weight loss, insulin sensitivity, and even brain health.
Value your health
Upon meeting personal training clients, I ask rhetorically "Do you value your health?" If you eat with this question in mind what you consume should become healthier. There's a never-ending trail of science on weight loss, gut health, and more.
Inherently you know – healthier food, portion control, less junk, and more movement is the only way to shift weight. When you value your health and add patience, a new body and a healthier lifestyle is yours.
You're the boss
Exactly 12 years ago on Sunday, I made my fat-to-fit change which led to me authoring this very column. Time flies, and as my birthday approaches a new financial year does too. I'm digging into a healthier July with a month challenge of 16:8 intermittent fasting, exercise, less booze, and zero junk because I love challenging my body, and I love challenging readers around Australia.
Two thirds of Australians are overweight or obese. People call upon the government for change. I call upon you to change.
A radio DJ with misplaced manners once asked the infamous reality star Lauren Conrad, "What's your favourite position?" Her reply? "CEO."
When it comes to your health in 2019-2020, be like Lauren. Become the CEO of your body.
Passion for lifestyle change is the cornerstone for everything Michael Jarosky does. A Sydney-based personal trainer, he cajoled thousands of Executive Style readers to undertake his "Cut The BS" diet, and champions a charity weight-loss event, Droptober.