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Episodes
Do this. If you only have time for a couple of short workouts a week.
08 Feb 2018
Contributed by Lukas
Thursday is our official workout day. This episode features 2 workout routines I recommend to prevent physical and mental decline and make sure that ...
Best Exercises for Belly Fat Loss. Most asked question this week.
07 Feb 2018
Contributed by Lukas
With a proper diet, in my personal experience HIIT (High Intensity Interval Training), sprints and jump rope helps to make your belly really stand out...
One tech tool I use and recommend to hit all your nutrition, fat loss and health goals.
06 Feb 2018
Contributed by Lukas
The ONLY way to stay on top of your nutrition plan, goals, on top of you fat loss and weight loss, health goals - start tracking your food/nutrition b...
How winners start the day. Morning routines.
05 Feb 2018
Contributed by Lukas
Monday is officially our Morning Routines' day.Today you'll hear what 3 things I do every single morning to feel amazing physically and ment...
Recipe Sunday: Upgrade your coffee - rocket-fuel your brain power, burn fat, kill cravings, live longer.
04 Feb 2018
Contributed by Lukas
Recipe Sunday!Today I'm sharing my loved and proven recipe I've been using for years!This is my instead-of-breakfast routine.I'm not a ...
Daily Menu of A High Performer: Angela's Edition
03 Feb 2018
Contributed by Lukas
What I eat daily to look my best, feel my best, perform my best mentally and physically.What I've learned from TONS of books and podcasts, interv...
Strong Men Edition: Trouble Gaining Muscle Mass? It's not about protein. Eat right. Eat enough.
02 Feb 2018
Contributed by Lukas
A friend of mine asked in the gym today: "I'm trying to gain weighs, build muscle but I have troubles eating enough, I just can't eat ...
Pre-Bed Routine for a great night sleep and rest and lots of energy next day!
01 Feb 2018
Contributed by Lukas
As Tom Bilyeu likes to say, "Your morning routine starts the night before"And I couldn't agree more.Tune in to learn three rituals, thr...
Do YOU need cheat days? What I do. How to RE-FEED for better looks and health.
31 Jan 2018
Contributed by Lukas
Do you need "cheat days"?Do I have cheat days?How to do re-feed days:to feel betterto accelerate your fatloss progressrestore your hunger/sa...
5 movement whole body strength-cardio workout. No equipment. No excuses.
30 Jan 2018
Contributed by Lukas
This workout is for you:ifyou are a beginner starting to work outif you don't want or can't go to the gym to work outif you don't have ...
5 foods ALWAYS in my grocery basket. Eat healty fast and easy anywhere.
29 Jan 2018
Contributed by Lukas
Eating healthy can be really simple and easy.Breakfast, lunch, dinner or snack - I have you covered!Questions? Want me to talk about and solve your he...
Snap out of over-thinking into massive-actions mode to crush ALL 2018 goals. Mel Robbins' 5-second rule.
28 Jan 2018
Contributed by Lukas
5-4-3-2-1 ACTION.Stop that voice in your head that stops you from taking massive actions and crushing it 2018!DO DO DO!!!Questions? Want me to talk ab...
Two must-have home pieces of exercise equipment I recommend.
27 Jan 2018
Contributed by Lukas
Actually 3 pieces.Inexpensive.Don't take much time.You can design multiple strength and cardio workouts with them easily.NO EXCUSES!!!!Did YOU wo...
Get fitter, burn more fat, live longer eating these foods – proven by science.
26 Jan 2018
Contributed by Lukas
Yes!There are foods that actually make us fitter, leaner, and healthier.The more we eat – the better the effect. (Some of the foods are chocolate, c...
SirtFoods: Eat MORE foods that make us fitter, leaner, and healthier.
25 Jan 2018
Contributed by Lukas
Yes!There are foods that actually make us fitter, leaner, and healthier.The more we eat – the better the effect. (Some of the foods are chocolate, c...
Fasted and before-bed cardio for accelerated fat loss. You next level body and my sports moeling comp prep.
24 Jan 2018
Contributed by Lukas
As I’m starting to get ready for a sports model competition in Houston on March 17th, I’m designing a program to get my body ready for MY BIG MOME...
Getting ready for YOUR BIG MOMENT. My Sports Modeling Competition Prep Strategies. Part 2.
23 Jan 2018
Contributed by Lukas
As I’m starting to get ready for a sports model competition in Houston on March 17th, I’m designing a program to get my body ready for MY BIG MOME...
Getting ready for YOUR BIG MOMENT. My Sports Modeling Competition Prep Strategies. Part 1.
22 Jan 2018
Contributed by Lukas
As I’m starting to get ready for a sports model competition in Houston on March 17th, I’m designing a program to get my body ready for MY BIG MOME...
3-ingredient low carb high fat our favorite keto dessert - Chocolate Pudding
21 Jan 2018
Contributed by Lukas
Ingredients (1 serving):1 Ripe avocado1 Tb spoons of cacao powder (better raw for more antioxidants and minerals)Your favorite healthy sweetener (to t...
2-ingredient Guilt Free Six-Pack Friendly Dessert I Love
20 Jan 2018
Contributed by Lukas
Ingredients:2 Ripe bananas2 Tb spoons of cacao powder (better raw for more antioxidants and minerals)Optional:Healthy sweeteners - Just Like Sugar, Sw...
Late night snacking? What’s best? Apple or Protein/Fat?
19 Jan 2018
Contributed by Lukas
Late night snacking anyone? Tune in to learn what’s best to snack on to: feel full have a good night sleep, waking up feeling refreshed and wel...
Get in shape FAST for YOUR BIG MOMENT
18 Jan 2018
Contributed by Lukas
When you have only 5-7 days to get in shape and look amazing. No carbs, except for fresh non-starchy vegetables: leafy greens like kale, spinach, S...
Time of eating. Is it really important? Fat burning, health, performance, longevity, gut health, muscles.
17 Jan 2018
Contributed by Lukas
Yes, it is important. There is more and more research coming out on TRF, or time restricted feeding, its effects on weight loss, metabolism, health, ...
How calorie counting doesn’t work and why you STILL need to watch how much you eat.
16 Jan 2018
Contributed by Lukas
Tune in to understand the basics of calorie counting theory and how and why just counting calories is not a workable strategy.2 practical things you n...
How to snack without overeating. Smart Snack Formula.
15 Jan 2018
Contributed by Lukas
My personal experience, my clients’ successes - they taught me how to have a snack, when you need it, without turning it into hundreds and thousands...
Your Quick Guide to THE MOST POWERFUL MIND PRACTICES THAT WILL CHANGE EVERYTHING IN YOUR LIFE.
14 Jan 2018
Contributed by Lukas
My quick walk-through to start your daily meditation, gratitude and focus practice. These practices are used by elite top performers, athletes, CEOs,...
How to Exercise for A Better Brain. Get 25% Smarter: BETTER DECISIONS, BETTER LIFE.
13 Jan 2018
Contributed by Lukas
Today we are continuing talking about lifestyle for a better brain. Your daily habits – eating, exercise, wellness to upgrade your brain and keep ...
How NOT to kill your brain cells daily with every bite you eat. 4 foods to ditch! “Better Brain Solution”
12 Jan 2018
Contributed by Lukas
4 foods to ditch forever to NOT lose your mind and brain. To forget about headaches and migraines, to have amazing memory and sharp brain, to think f...
Want to think 25% faster? Better memory? “Better Brain Solution” by Steven Masley. Eat these 12 foods. Wine and Chocolate Included!!!
11 Jan 2018
Contributed by Lukas
12 foods and drinks you want to consume daily to stay sharp and smart with great memory for many years ahead, preventing Alzheimer’s and Dementia! ...
Eat your Omega-3s. You are doing it wrong!
10 Jan 2018
Contributed by Lukas
Here is what happens to you when you don’t get your Omega-3s: Depression Inflammation and Arthritis Weight gain Heart disease Difficulty learni...
Identity: Mental tool we ALWAYS use when we succeed. (Borrowed from Tom Bilyeu, Quest Nutrition)
09 Jan 2018
Contributed by Lukas
Questions? Have something you want me to talk about and research? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new...
Why you don't have six pack abs and I don't have a billion dollar in my bank account. Yet.
08 Jan 2018
Contributed by Lukas
Questions? Have something you want me to talk about and research? SHOOT ME AN EMAIL: [email protected] Want to ALWAYS know what's new...
All about HIIT with Dr. Martin Gibala – the most effective, and definitely the fastest cardio, everyone can’t stop talking about!
07 Jan 2018
Contributed by Lukas
Tune in to learn:What is Interval training?What are the 3 types of interval training?What is High Intensity Interval Training (HIIT)?What is SIT – s...
Best Vegetables for a SIX-PACK-ABS Eater, Weight Loss, Lots of Fiber Without Calories
06 Jan 2018
Contributed by Lukas
Main guidelines: The greener the vegetables the better The more uncooked the better More color usually means more calories and carbs Above the gro...
Why you can’t skip vegetables to stay hunger-free
05 Jan 2018
Contributed by Lukas
Because vegetables especially rich in fiber, that your gut bacteria, trillions of cells that outnumber your human cells 10 to 1 (yes, you are only 10%...
Nudges. How buying a salad bowl will transform your health and help you stick with your New Year Resolutions.
04 Jan 2018
Contributed by Lukas
We all have more than enough knowledge to live healthier, to eat healthier, to get fitter, to improve any area of our life. Information age gave us a...
5-day Fasting-Mimicking Diet: Restart your health for awesome 2018, lose weight fast, live longer - younger, fitter, stronger.
03 Jan 2018
Contributed by Lukas
A new book came out just in time for my seasonal fast. A Longevity Diet by Professor Valter Longo that is about fasting practice based on research an...
Increase your brain performance and get rid of migrains - STOP EATING THIS! And you ARE eating it!
02 Jan 2018
Contributed by Lukas
All about one of the worst abusers in modern diet that causes or contributes to everything from inflammation to heart disease, to cancer, to dementia ...
Best ever 2018? Want to keep up and get ahead of the game? Learn these trends that will make you a better you!
01 Jan 2018
Contributed by Lukas
Download full report with all the resources, links and details following the link. Or go to http://www.createyourself.today and subscribe to get your...
Ketogenic Diet 101.
30 Dec 2017
Contributed by Lukas
I love love love ketogenic diet for SO MANY REASONS! It's the most googled diet of 2017 for A REASON!> GOOGLE IT! ;) To avoid mistakes an...
Intermittent Fasting 101. THE HOTTEST TREND.
29 Dec 2017
Contributed by Lukas
What is Intermittent Fasting? What is it good for? Why do it? What is it not good for? How to do it the best way? How I do it. Listen to learn...
That's why I succeed in healthy eating and you don't. How to Shop Like a PRO Nutritionist to Master Your Healthy Eating.
27 Dec 2017
Contributed by Lukas
I've been doing it for ages! This is one of the tools that helps me to ALWAYS succeed as in my healthy eating game. I win EVERY SINGLE TIME WIT...
Merry Christmas and YOUR ULTIMATE TOOL FOR HOLIDAY FAT DESTRUCTION! (Proven by Arnold Schwarzenegger)
26 Dec 2017
Contributed by Lukas
You might not believe that low carb diet works for everyone, just like you might not believe in global warming. Or you might believe that miracle wil...
I eat these 5 foods daily! For over-flowing energy and motivation and NO cravings!
23 Dec 2017
Contributed by Lukas
Energy, motivation, good mood, creativity - they are not as meta-physical as you might think. Until I added these five foods to my diet I had mood sw...
How to maintain weight loss progress once you got there.
22 Dec 2017
Contributed by Lukas
A lot of people are actually good at losing weight and getting the looks they want. But a lot of people don't know how to maintain it. I believ...
Go the F*ck to Sleep to Lose Weight.
21 Dec 2017
Contributed by Lukas
Listen to learn how to know, if you sleep enough and why sleeping enough is a better solution than eating enough. Find out, what my sleep-hack solu...
How to "trick" your brain to CRAVE exercise.
19 Dec 2017
Contributed by Lukas
Learn how to crave the good-for-you things, like exercise, instead of a cookie, ice-cream or Netflix binge-watching. The brain is a tool, that unfort...
Learn how your brain works to change your habits.
18 Dec 2017
Contributed by Lukas
Want to lose weight? Get fitter? Start waking up early? Start meditating? Stop eating sugar? … If you want to change ANYTHING about yourself, ...
Why am I always hungry? Overfed with calories, starved for nutrition.
16 Dec 2017
Contributed by Lukas
Listen to today’s episode to learn why so many people always feel hungry, why so many people have cravings all the time, why people are never satisf...
How to lose weight without counting. ANYTHING. 3 levels – 3 strategies.
14 Dec 2017
Contributed by Lukas
These are tried and proven personally and professionally methods I use when people are interested in weight loss without counting calories, portions, ...
Why you can’t trust ANY product labels. Read god damn ingredient list!
13 Dec 2017
Contributed by Lukas
Guys, boys and girls, understand one simple thing, if you want to succeed in your healthy eating habits, in your weight loss and fitness transformatio...
Can’t beat your cravings? Training, Weigh Loss Plateaus? No Motivation?
12 Dec 2017
Contributed by Lukas
I used to give in to my cravings – I thought I needed a cheat day. I used to think I needed to work on my meditation and listen to some more Tony R...
Lady’s Edition. How NOT to Bulk Up Building Tight Strong Lean Body.
11 Dec 2017
Contributed by Lukas
Women do not get bulky because we train too much.We get bulky because we start eating too damn much!I’ve been training since I was 13 in the gym lif...
Make Your Brain Your Weight Loss Ally. Modius Wearable, Jumping Rope, NASA and Beyond.
09 Dec 2017
Contributed by Lukas
Tune in to today’s episode of A Better Self Daily show with fascinating scientist and great entrepreneur Dr. Jason McKeown MD to learn why you shoul...
Why “just eat healthy” never works for anybody. Diet that works for everybody.
07 Dec 2017
Contributed by Lukas
You can’t reach your goal by following “just eat healthy” principle. In fact, you can’t reach ANY of your exact goals by following ANY gene...
When to drink coffee for maximum energy boost and best sleep - you are doing it wrong!
05 Dec 2017
Contributed by Lukas
Did you know, that … “Drinking coffee first thing in the morning does not wake you up, make you alert, or give you an energy boost. All it does...
How your protein shake makes you fatter.
04 Dec 2017
Contributed by Lukas
When you eat more protein than your body needs to replace and repair body parts, excess protein is largely converted into glucose and burned as fuel. ...
Lose weight eating re-heated pasta, potatoes and rice.
02 Dec 2017
Contributed by Lukas
Resistant Starch. By boiling your favorite starch foods like potatoes, pasta and rice, cooling them in the fridge and re-heating them before eating, ...
Most common mistake that makes your diet suck.
01 Dec 2017
Contributed by Lukas
Forget about carbs or calories. Have you thought about your Iodine or Magnesium lately? Questions? Want me to talk about your confusions? SHOOT M...
How to feed your gut bacteria for hunger and cravings free weight loss.
29 Nov 2017
Contributed by Lukas
The champions are: Olive oil, oily fish like sardines, mackerel, herring, salmon, grass-fed meat (2-3 times a week), eggs Cocoa (preferably in s...
Do my genes affect my weight loss? How can I change them?
27 Nov 2017
Contributed by Lukas
Yes, your genes, your gene expression affects how lean you are or how easy you put on weight. No, you can't change your genes BUT you can change...
In your opinion, what is the easiest healthiest diet?
26 Nov 2017
Contributed by Lukas
In my opinion and from personal/professional experience, eating nutritious whole foods, reducing your carbohydrates and eating more healthy fats in wh...
What can I do when my BMI and weight are okay, but I still look "fat"?
25 Nov 2017
Contributed by Lukas
If your BMI is up to standards and your weight is in a healthy range too, you might still carry excess weight and therefore not look that great. Ma...
Can I skip breakfast to lose fat? How you can.
23 Nov 2017
Contributed by Lukas
Yes, you can skip breakfast and do some version of intermittent fasting (basically time restricted eating). Eating in a 6–8 hour window, let’s sa...
What are the best foods for strength, vitality and fitness?
22 Nov 2017
Contributed by Lukas
You got to eat you vegetables, greens and spices: fresh and cooked, colorful, organic. Kale, spinach, Swiss chard, Broccoli, Brussels Sprouts, arugul...
Do we gain weight if we eat one meal a day? OMAD LIFESTYLE
20 Nov 2017
Contributed by Lukas
I experimented in my life a lot! Myself and with clients. I ate on classic bodybuilding mealprep schedule, 5-6 times a day. Now I eat 1-2 meals a d...
Hunger Management 101. Why. What to eat about it.
18 Nov 2017
Contributed by Lukas
You may experience hunger for 3 main reasons: Not enough calories (energy in your food) Not enough nutrition (macro and micro nutrients, your essent...
How many calories do I need to take in per day?
16 Nov 2017
Contributed by Lukas
There is no simple answer to this question for 2 reasons. One. Calories’ needs are very individual and depend on your age, gender, metabolism, hea...
High Fat Diet. Good and Bad Fats for effective weight loss.
14 Nov 2017
Contributed by Lukas
Fats takes the least amount of energy for your body to digest and absorb as energy and you need to be aware of the fact if you want to lose weight eff...
Cheat Day during dieting? Is it effective?
13 Nov 2017
Contributed by Lukas
It’s effective to boost your metabolism, decrease your hunger hormones and make dieting easier mentally and emotionally, that definitely helps with ...
Which is better for weight loss? Calories VS Portion Control.
11 Nov 2017
Contributed by Lukas
The best strategy for weight loss is changing the quality of foods you eat, meaning, the types of food you eat. This approach is proven to be the be...
What’s the best way to lose weight in a couple of weeks?
09 Nov 2017
Contributed by Lukas
In my practice, lowering your carbohydrates through elimination of all the added sugars, grains and beans, dairy products, fruits. Eating whole foo...
Diet Soda Weight Gain and Health Problems. Better Drinks.
07 Nov 2017
Contributed by Lukas
Diet soda with artificial sweeteners and a bunch of chemicals in it - no, it is not healthy, and yes, you might gain weight. Weight gain is to a bi...
What's the maximum period for the body to fully adapt on keto?
06 Nov 2017
Contributed by Lukas
It actually can take up to 6–9 months to become fully keto adapted. It really depends on many factors and how well you do keto diet, because most...
What are 5 foods that kill stomach fat fast? The truth.
04 Nov 2017
Contributed by Lukas
The best way to kill stomach fat is to stop eating processed sugar and ANY added sugars (even natural ones like honey). AND excess carbohydrates in...
Atkins VS Ketogenic diet. The difference. What's best to use.
02 Nov 2017
Contributed by Lukas
A question I got on Quora: The Atkins and ketogenic diets seem to both be very effective for weight loss. What is the difference between the two? Li...
The most googled diet of 2017. How not to do it.
31 Oct 2017
Contributed by Lukas
Ketogenic diet, keto, ketosis, high fat diet - these term are used to describe the most googled diet of 2017. It’s not a new diet. It was first men...
How does one find their perfect diet?
28 Oct 2017
Contributed by Lukas
Experiment, experiment, experiment - this is a short answer of course. But the truth is, until you give a few diets at least a 2-week trial, being re...
How uncooking your food can help you lose weight. On raw food and salads.
26 Oct 2017
Contributed by Lukas
In this episode I briefly talk about how cooking and raw food for metabolism and weight loss. Did you know that, for example, when you eat a cooked...
Why am I not losing weight like my friends on the same diet and exercise program?
24 Oct 2017
Contributed by Lukas
3 major reasons: 1) your genetics (about 20% or less) 2) your microbiome (your gut bacteria) 3) your health (hormones, metabolic health, immune sy...
3 Lessons I've learned building and keeping perfect abs
23 Oct 2017
Contributed by Lukas
A short summary for you guys, listen more for details if you want to build YOUR perfects abs but have been struggling with it for a while now. I used...
Why am I not losing weight on a high fat aka ketogenic diet?
21 Oct 2017
Contributed by Lukas
A lot of people who I work with can't succeed on a ketogenic diet aka high fat diet (weight loss), because they still eat too many carbohydrates ...
If I had to choose only a couple workouts for health/fitness/weight loss and longevity.
18 Oct 2017
Contributed by Lukas
I'd definitely choose weight/resistance training, where I’d incorporate exercises to work on our sense of balance and coordination. This kind ...
Intermittent Fasting for Fat Loss and Muscle Gains
16 Oct 2017
Contributed by Lukas
Intermittent fasting (IF) turns you into a more efficient fat burning machine, since your body has to learn how to function when food, glucose in part...
2 reasons why you MUST exercise daily.
12 Oct 2017
Contributed by Lukas
And NO!, it's not to burn calories to allow yourself more cookies without getting fat. Reason 1. Exercise is the most effective way to stimulat...
Winter cravings. How not to pack on fat for winter.
11 Oct 2017
Contributed by Lukas
Do I want to eat more when it gets colder? I do actually. Especially when it gets really cold and my body fat is low – my appetite goes a few ...
6 foods that keep me high on energy and super lean
09 Oct 2017
Contributed by Lukas
These are the foods I eat daily and make sure all of my clients eat them too regularly. If not every day, every other day. Why? Because there are es...
Can I lose weight and go back to my old ways?
08 Oct 2017
Contributed by Lukas
The question I've been asked in different ways quite a few times this week. Short answer is NO. You got into trouble, putting on weight, getti...
How do I loose weight without any special diet or exercise? (from Quora)
07 Oct 2017
Contributed by Lukas
Actually in most cases it's simple. I'm not saying it's easy, especially if you have eating disorders or unhealthy metabolism, or just...
Hunger Killing Meal Formula for Maximum Fat Loss and Metabolic Health
05 Oct 2017
Contributed by Lukas
Protein + Fats + Vegetables (Fiber) Volume + Macro/Micro Nutrients = Satiety and Health My favorite version: Salad Mix, Favorite Olive Oil Based Dr...
Best CARDIO for fat loss. Hiit VS Long Cardio. Data from Nasa.
04 Oct 2017
Contributed by Lukas
There is no question about it guys, when it comes to fat loss High Intensity Interval Training or Hiit is your best solution. You'll: burn mo...
What is "HEALTHY" food these days? Nutrition trends.
02 Oct 2017
Contributed by Lukas
Most nutritionists start to dislike the word “healthy”, because it’s a very biased word defined differently by different dietary theories. A ...
2 Foods to ditch forever for Simple Weight Loss, More Energy, More Health
30 Sep 2017
Contributed by Lukas
I ditched these foods almost completely (except for the holiday treats) when I was 13. Maybe that's why I look younger, have so much energy and v...
Why eating EXCITING healthy food is a straight road to overeating.
29 Sep 2017
Contributed by Lukas
Questions? Want me to talk about your confusions? Don't try to make your healthy eating habits too fancy and exciting! - That's how people ...
6 Meals a Day VS 1-2 Meals a Day. For Weightloss.
28 Sep 2017
Contributed by Lukas
When it comes to weight loss, getting your body into "starvation" mode (even though it does NOT happen as fast as skipping a meal) is actual...
How do I lose fat around my belly? Two reasons why you got it and what you can do about it.
27 Sep 2017
Contributed by Lukas
That's probably the number one question, the number one problem people are having troubles with - fat in the belly area. Find out what are the t...
Can I lose fat and build muscles at the same time?
26 Sep 2017
Contributed by Lukas
I got this question on Quora: "Can I lose body fat (from 19% to 15%) and gain muscle at the same time by using the calories stored in fat?"...
Why I'm not losing weight eating healthy. The danger of processed healthy foods.
24 Sep 2017
Contributed by Lukas
In this episode I'm sharing my experience, personal and with clients, talking about failure to lose weight eating 100% healthy foods. Eating &...
Calories VS Quality of Food. What's important.m4a
23 Sep 2017
Contributed by Lukas
Want to lose weight? Some say, "Count calories", some say, "Eat the right foods, calories don't matter, it's a myth". W...