Your diet and training program should work together to give you the best results possible. There are 3 distinct paths in terms of diet and 2 in terms of training.

Just as the sum of 4 types of energy expenditure gives total energy expenditure, the sum of decreases in those 4 types of energy expenditure gives metabolic adaptation.

Whenever you take a look at the packaging of the supplement you will see at least 5 or more benefits for muscles, health, recovery, energy and so on. Usually it’s all bullshit. It is also written on that very same packaging, but in a significantly smaller font, that it is only a supplement and it should not be a replacement for a healthy, balanced diet. That’s the key, not a single supplement is necessary and it should never replace a healthy diet

I want you to leave every text a bit more informed about the way your body works and to truly understand why something is being recommended to you.

The most important factors that have an impact on your water intake requirements are body composition, weight, gender, level and type of physical activity, but also geographical location and season. For example, summers entail higher temperatures which lead to increased perspiration and by extension to a greater need for water.

We leave the best for last, alcohol has perfect oxidation because it does not have a warehouse and your body (liver) will do everything in its power to get rid of alcohol. This is because alcohol is metabolically viewed and treated as a poison.

Our bodies have a process of cleansing and it is done by our magnificent livers. If this was not the case, the rate of deaths due to mysterious poisoning would be significantly greater than 0% it currently is.

Instead of dieting, which is just a bandage, a temporary solution if you will, you should divert your efforts to building new, healthy habits which will replace the old and in doing so improve your health. After all, we are walking sets of habits.

You will gain weight if you consume more calories than you need even if those calories come from “healthy” food

every single diet leads you the state of being in a calorie deficit, in one way or the other, and it is this calorie deficit that causes your weight loss, no other effect is at play.

The general recommendation is that you should base between 70% and 80% of your food intake on these foods and then have the remainder come from everything else (yes, this means that pancakes and pizza can be a part of a healthy diet, but you can’t have them all day every day).