Dave Shutler

Before stressing the metabolism with losing weight you should warm it up. Metabolic prehab focuses on the three components of the metabolism: the hypothalamus, gut, and mitochondria. By walking 10k steps, fasting 12 hours daily, and supplementing alpha-lipoic acid you can prime the hypothalamus, gut, and mitochondria to perform more efficiently when lowering your calories. Warm-ups aren't only important for the muscles, by warming up your metabolism you are setting yourself up for success.

When we use our values to make decisions, we make a deliberate choice to focus on what is important to us.

Most people who want to lose weight turn to exercise to achieve a calorie deficit. Little do they know they could be setting themselves up for failure. Exercise can be overdone, increase appetite, and reduce energy output. The most effective way to incite weight loss is by focusing on diet, not overdoing cardio, and walking. How does this change your approach to weight loss?⁣

Rather than commit to the discipline and commitment necessary to achieve success, we become infatuated with a quick fix.⁣
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If you want to succeed, you must get busy working toward that success, and the first step is the hardest.

It's your journey.

Do you ever get to 2 o'clock and the only thing on your mind is getting in bed? Why are we always so tired? Being tired is your body's way of telling you something is out of whack. Anything from too much exercise, stress, unbalanced hormones, or lack of sleep could be the cause. Which of these could be causing you to be perpetually exhausted?

So, why should we train our knees over our toes?
Because it is part of our everyday life!
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Walking up stairs⁣
Bending down/squatting to grab something⁣
Standing up out of a chair⁣
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Who wants these movements to be painful? I know I don't!⁣

It isn't a secret, chaining eating habits is hard. I think the hardest part is dealing with "high reward" foods. When I eat donuts, pizza, and french fries all I want to do is eat more, it's the biggest food trap. Instead, I prioritize "low reward" foods like fruit, dark chocolate, and my favorite vegetables. This way I satisfy my cravings in the moment and stop myself from a disgusting binge later on.

Good physical health can play a huge role in fostering mental well-being as well.

‘True wellness’ is the wellness of the body, mind and soul. And the wellness mantra for all of us should be a simple one. We must understand that good physical health can play a huge role in fostering mental well-being as well.

Life is a game of choices and decisions. You get to chose if you want to change yourself, but will you decide to do it? What choices and decisions have you made that impacted your life?

Just going to leave this right here....

If you want to maximize your performance and feel good you have to step out of your comfort zone. Taking the leap of "engagement" and creating your "fear bridge" is the only way to breakthrough. It isn't easy or else everyone would do it. How could you break through your comfort zone, create your fear bridge, and maximize your performance?⁣

This phrase was a French proverb in the late 1100s "Rome wasn't built in a day." but wasn’t added in English until 1545. The actual meaning of this phrase is – “Important work takes time”. This expression works as a plea for someone to be patient. The same concept applies to your health.

⁣For too long the fitness industry and fad diets have pushed an all or nothing approach to food and lifestyle. Well, that isn't how it should be because it doesn't work. Long term success is determined on your ability to have balance in your diet, exercise, and mindfulness. Yes, it takes trial and error and time to figure out, but your reward is long term success that isn't miserable. Do you use buffer foods to help you maintain a balance?⁣⁣

By being able to categorize our attitudes and clearly understand what drives our positive and negative responses, we are then better equipped to change or adjust them should we wish to. How often do you feel you are being held back from doing something because you’re either afraid or distressed by it?

Most people think the metabolism is like a calculator, but it's more like a thermostat. The metabolism is an intricate system of hormones and reactions that are controlled by your brain. Your metabolism responds to all kinds of hormonal feedbacks based on your body's exercise, sleep, and food. It is constantly adjusting and changing. Understanding the basics is the key to enhancing results in the gym and maintaining the energy to maximize your performance.⁣

When you simply look at the correlation between people that exercise and happiness, it’s hard to say whether exercise makes one happy or whether happy people tend to exercise more.

Walking is one of the most underrated aspects of health and fitness. Getting 10 to 20 thousand steps a day helps burn more calories, reduces stress, and improves mood. Walking is essentially the superhero of a healthy lifestyle. Do you prioritize walking daily?⁣

Being in a state of mindful awareness helps you see what matters to you. You are the expert on you! The first and most important step in creating your roadmap to your healthiest life is to sept back and think about your life. What really matters to you?

Quote: Naval Ravalkant

Have you started a program, gotten amazing results, but then all the sudden hit an enormous plateau? This is because your metabolism is adaptable and you can account for that. By toggling between EMEM and ELEL you can manage your metabolisms adaptability, keep it flexible, and maximize your results.⁣

We all know that exercising is important for maintaining good health, yet did you know that getting enough rest and relaxation is equally as important?

Having a good understanding of the roles that exercise, rest and relaxation play in your life, as well as how they work together to help enhance your health and happiness, you can better determine just how much or how little of each you need.

Here are some basic tips to help ensure you have all your bases covered:

- Regulate your sleep

- Fuel yourself well

- Make time just for you

- Mix up your workout

- Listen to your body

If you think exercise is the secret to everything listen up! Exercise is amazing but it has its limits. It isn't always the best solution for weight loss and it can be overdone. When overdone, the metabolism adjusts, lowering BMR, and energy output for a future exercise, making it harder to lose weight. When it comes to metabolism and losing weight, don't overdo exercise. Prioritize weight training over cardio, and incorporate plenty of walking into your routine.⁣

Discover who you are as a person and share it with others fearlessly. We all need to embrace who we are and not try to be someone else. Each of us exists for a reason — why would we waste our time trying to be something else?