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My chat with Inside Tracker's nutritionist Ashley Reaver: tracking your balanced diet, blood biomarkers for nutrient deficiencies, the danger of cutting carbs or other food groups.

18 Sep 2021

Contributed by Lukas

TUNE IN TO LEARN:Is it possible to know all the nutrients you need in exact amounts?Is it possible to measure everything you are deficient in?What hap...

What's in Nutritionist's Fridge, Freezer and Pantry after my Weekly Shopping Trip?

16 Sep 2021

Contributed by Lukas

TUNE IN TO LEARN:What's in our fridge is what ends up in our stomach and on our plates.😀Check my fridge out and get inspired to stock up yours...

Don't overeat - Stay full! A balanced diet at every meal - best strategy yet!

15 Sep 2021

Contributed by Lukas

TUNE IN TO LEARN:A simple strategy to make sure you eat a balanced mix of nutrients at each meal that will keep you full and will prevent overeating e...

What diets do, how diets work. And ultimately, "Why should I care? Isn't it just about calories in calories out and not getting fat?"

14 Sep 2021

Contributed by Lukas

TUNE IN TO LEARN:A question from the audience:"How do diets work?"And ultimately - "Why should I care? About what's on my plate? I...

Why we always end up overeating at restaurants, cafes, take-outs. What can we do about it?

13 Sep 2021

Contributed by Lukas

TUNE IN TO LEARN:How this Saturday night I dreamed about cooking my home-made dinner while eating at this amazing restaurant;Why we end up overeating ...

My stomach isn't designed for small meals!🤷🏼‍♀️Do this to eat BIG meals for ideal body weight and great health.

10 Sep 2021

Contributed by Lukas

TUNE IN TO LEARN:Why you absolutely have to focus on the right volume of meals to prevent overeating for life;How to eat BIG meals to keep ideal body ...

🥤One simple hack I use to manage liquid calories and control liquid servings naturally: yogurts, smoothies, soup purees, meal replacement shakes.

09 Sep 2021

Contributed by Lukas

TUNE IN TO LEARN: What I add to my liquid nutrition like yogurt to: ✔️chew more,  ✔️ not overeat naturally and ✔️maintain ideal body weig...

Whole Foods and Chewing: any food that allows you to chew less will make you fatter.

08 Sep 2021

Contributed by Lukas

TUNE IN TO LEARN:The definition of Whole Food that will help you to develop the fittest and healthiest eating habits on autopilot;A very practical ski...

🍌Run away when someone asks you to count carbs but doesn't ask you where those carbs come from.

06 Sep 2021

Contributed by Lukas

TUNE IN TO LEARN:About the most transformative eating habit that beats keto, paleo, plant-based and juicing and the next "best diet for humanity&...

✉️ Ingredients in Foods and Hormones. The messed-up part of our food production and how to shop for healthy hormones.

03 Sep 2021

Contributed by Lukas

TUNE IN TO LEARN:What hormones actually are;How foods and ingredients in foods are connected to our hormones;The messed-up part in our food production...

Counting calories will get you nowhere. What do we do instead in the society that's designed to overeat?

02 Sep 2021

Contributed by Lukas

TUNE IN TO LEARN:How to avoid the trap of overeating in an environment where food is everywhere;Why calorie counting is doomed in real life;What matte...

👩‍💻 Working from your laptop now? Remote worker? A digital nomad living in Latin America or South East Asia? A fitness "hack" from Nasa that'll save your physical fitness and metabolic health without a gym membership.

01 Sep 2021

Contributed by Lukas

TUNE IN TO LEARN:The science and practice of intermittent movement;What's better than an hour of working out every day for your physical fitness ...

🌮Balanced but Flexible Eating: how I maintain a great healthy diet while traveling through Latin America and trying tacos. Digital nomads, travelers, remote workers.

31 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:How I eat as a nutritionist while traveling exploring local cuisines;How to find balance when your life is changing a lot;How to expl...

A month in Mexico. Long flights and headaches, why I choose diabetic meals onboard and what I do in the restrooms onboard every hour.

30 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:How to travel long-distance without headaches;Smart hydration on board;How I eat before flights and onboard;My fitness routine on boa...

What's the best diet for a 55-year old and above?

27 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:The most important aspect for a "mature" diet and where most diet advice gets it wrong.Belly Fat ZERO Challenge SIGN UPProd...

15 pounds fatter. How choosing a different yogurt brand saved my abs this year in London.

26 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:Calorie-awareness Thursday. In this episode, I'm sharing with you how doing calorie math with 2 of my favorite yogurt brands sa...

I am on a no sugar, low carb diet, but I gained 4 kgs instead of losing it. What should I do?

25 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:How I gained fat on keto and how I fixed it;Major mistakes and fattening foods for low carb and keto dieters;Best macros, amount of p...

☕ Sugar in your tea and high-carb diet in a calorie deficit - does it matter for weight loss?

24 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:Can you keep drinking tea with sugar and still reach your ideal body weight?Do you need to go low-carb for the most weight loss resul...

Is it bad for my blood sugar to eat high-carb foods when my calories are low?

23 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:Does it make a difference for our blood sugar when calories are low whether we eat high-carb or low-carb? Can you eat your cookie and...

Nutritionist's Lean Eating Rules: ideal body weight without diets.

20 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:My simple rules to eat healthily and stay lean in our overabundant food environment that's making us sick, fat, sluggish and alw...

😲 Losing 55 pounds of belly fat in a week⁉️

19 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:The simple math of fat loss and body energy metabolism to never look and fall for magical solutions and instead, learn to make realis...

Emotional and Impulsive Overeating Rewiring. Coaching strategies to stop using food as a pacifier.

18 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:How to start disconnecting food and emotions;2 strategies to practice next time you are sad, stressed, overwhelmed or happy and want ...

STRESS EATING🤯 2 simple coaching strategies to stop overeating for dinner and on the weekends.

17 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:Do you find it difficult to not overeat when you sit down for dinner or over the weekend it's anything goes?And it's frustr...

Night overeating starts with this breakfast and ends with a better one.

16 Aug 2021

Contributed by Lukas

 TUNE IN TO LEARN:What to eat for breakfast to stop having insatiable hunger and cravings for dinner.for Belly Fat ZERO Challenge email me: angela@cr...

Why can't I stick to my diet even for a day? What am I doing wrong❓😲

13 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:There's nothing wrong with you and there's a better way to eat better, get fitter, lighter and healthier than trying to sta...

🥩Why this nutritionist doesn't eat beef. It has nothing to do with vegans.

11 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:Why I opt out when it comes to beef most of the time;What I eat instead;The best simple eating principles to eat the most nutrients a...

High-Protein Label BS: does it really mean anything? How high is high?

10 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:Another BS marketing trick of food companies to make us think their products are healthy, good for us, full of nutrients - when in re...

"ALL NATURAL" FOOD BS: it's not better. It actually means absolutely nothing for our health.

09 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:How "all-natural" labels make us waste money on food products, make us eat less healthily, focusing on individual products ...

3 decision strategies to avoid bad food choices this weekend

06 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:How to eat better starting today using top tools of behavioral science and coaching strategy.Produced by Angela Shurina,CERTIFIED HEA...

🛒Nutritionist's hacks to no-cooking balanced meals from your local supermarket.

05 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:What you can get at your local supermarket to make a nutritious healthy meal without cooking. - For when you want to eat healthily bu...

Large Portions Problem: how to stay fit while eating HUGE portions. What nutritionists recommend.

04 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:Many people struggle to maintain health and fitness because "I eat too much...", "I just love eating big portions. I l...

Fasting for Fat Loss, Longevity and Health. 3 major fasting mistakes that make you suffer more and fail often. There's a better way.

03 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:I'm a certified fasting coach and have 6+ years of personal fasting experience. These are 3 major mistakes that beginners do (I...

Counting calories for life isn't sustainable - so what can you do instead to prevent overeating??

02 Aug 2021

Contributed by Lukas

TUNE IN TO LEARN:Our food environment is fattening - it makes everyone eat more unless you develop habits that make you eat less on autopilot. Counti...

😲How we all are being manipulated into eating more: from plate and glass sizes, to deals and 🍿popcorn bucket size, to check outs and order of food at your work cafeteria.

30 Jul 2021

Contributed by Lukas

TUNE IN TO LEARN:Most of our food choices aren't our own!Learn about a few tricks of food industry to manipulate you into habitually eating more,...

Avoiding 😇"Healthy Halos": how vegan, organic, all natural, high-protein and other buzz words make you eat worse not better.

28 Jul 2021

Contributed by Lukas

TUNE IN TO LEARN:A closer look at marketing food labels and what they really mean;Better breakfast cereals;When you should avoid vegan foods and all-n...

Smart People - Bad Food Choices. How our brain's 🧠 shortcuts make us choose bad food.

26 Jul 2021

Contributed by Lukas

TUNE IN TO LEARN:Our brain is always trying to optimize decisions to save energy and time. Sometimes it works against our best interests - like making...

Nutritionist's favorite nutrient-dense foods for great long-term health, supercharged performance, mental and hormonal health and no hunger!

23 Jul 2021

Contributed by Lukas

TUNE IN TO LEARN:What foods I eat every day for specific nutrients that many people are deficient in;What supplements I personally recommend to everyo...

2 Pillars of a Balanced Diet: eating every nutrient you need for health.

22 Jul 2021

Contributed by Lukas

TUNE IN TO LEARN:What it means to eat a whole food diet and why it's essential for a healthy body and mind;Why variety of foods in each food grou...

🥦Fiber Focus: how a nutritionist feeds the gut for optimal physical and mental health. Simple foods, my daily meal plan for 40+ grams of fiber.

21 Jul 2021

Contributed by Lukas

TUNE IN TO LEARN:How fiber works in our gut;2 kinds of fiber and how to eat both;My favorite fiber-rich foods;Foods I eat for 40+ and sometimes 100+ g...

Fat Essentials: fatty foods everyone needs to eat for brain and heart health, to prevent overeating and support healthy eyesight!

20 Jul 2021

Contributed by Lukas

TUNE IN TO LEARN:What are essential fats that we need to eat regularly;What fatty foods to eat daily and weekly to eat all the essential fats;How to r...

NO MORE FOOD CONFUSION. Applied Nutrition: eating enough protein by science as omnivore or a plant-based eater.

19 Jul 2021

Contributed by Lukas

TUNE IN TO LEARN:How much protein do you actually need according to science?How do I calculate my protein needs? Overweight? Underweight?Which foods a...

What Nutritionist Tracks: what nutrition goals I'm hitting daily to eat all the healthy stuff we need to thrive!

16 Jul 2021

Contributed by Lukas

TUNE IN TO LEARN:All the food groups and foods I'm including daily and weekly based on current state of nutrition science;Simple principles I fol...

How Dave stopped craving crappy carbs - sweets, bread and pasta for dinner. Smart carbs are the answer! Not keto.

15 Jul 2021

Contributed by Lukas

TUNE IN TO LEARN:Why you crave pasta, bread and desserts for dinner;Why you can't stop eating sweets;What are dumb and smart carbs;Which carbs an...

3 reasons why our eating habits are 🤯f*cked and what to do when you can't stop stress-eating.

14 Jul 2021

Contributed by Lukas

TUNE IN TO LEARN:Why our eating habits are that bad in our society today;3 best strategies to address the main problems of eating;Next action step FOR...

🌞High productivity breakfast. How Alex became a morning person.

13 Jul 2021

Contributed by Lukas

TUNE IN TO LEARN:How your morning croissants or bagels with coffee drinks ruin your mornings, your nights, your sleep, and your work promotion;What&ap...

5-minute daily planning routine that helps busy people change their eating habits CONSISTENTLY.

12 Jul 2021

Contributed by Lukas

TUNE IN TO LEARN:If you aren't ready to commit to a huge change in your daily diet but you want to eat a bit better consistently every day - this...

Headaches while fasting? Light-headed working out? Hard to focus? An athlete? Into sauna? Into fasting? Clean eater? - 🧂EAT SALT and drink salty water. Less isn't better.

09 Jul 2021

Contributed by Lukas

TUNE IN TO LEARN:Salt is a must-eat not better-to-avoid;What about high blood pressure?Who should definitely look into salting their water;My personal...

How I stopped making bad food decisions for dinner. Sleep, health, energy levels and productivity skyrocketed!

07 Jul 2021

Contributed by Lukas

TUNE IN:2 main reasons why we end up overeating and eating junk and takeout for dinner;How to start eating good stuff for dinner and reach your health...

🤪🍷Hangover hydration and foods to recover fast. How I self-coached myself to never have a binge weekend again.

05 Jul 2021

Contributed by Lukas

TUNE IN TO LEARN:What to add to your water to get over weekend hangover fast;Best foods to help with a hangover;My top self-coaching method to never b...

Good Yogurt VS Bad Yogurt. Ingredients to look for and avoid. NO ADDED SUGAR hoax.

02 Jul 2021

Contributed by Lukas

TUNE IN TO LEARN:What is a must on a label of your #gutfriendly Yogurt and Kefir;The trick with "NO ADDED SUGARS" - how some products manage...

🥗Veg you shouldn't waste your money 💰 on! Stop buying salad mixes!

30 Jun 2021

Contributed by Lukas

TUNE IN TO LEARN:What vegetables are nutrition powerhouses;What vegetables are low in nutrients and fiber but might be high in price;How to make veget...

🍽7 habits of highly-effective eaters. How Ana and 100+ of my clients stopped overeating.

28 Jun 2021

Contributed by Lukas

TUNE IN TO LEARN:Foundational habits to work on if you want to become a natural moderate eater;Habits to work on if you want to stop binge eating and ...

🍕How I stopped late night eating and why you keep doing it even though you want to stop.

25 Jun 2021

Contributed by Lukas

TUNE IN TO LEARN:How I used to eat late at night and how I stopped doing it;What one decision/habit helped me and many of my clients since then to sto...

Healthy Made Umami: my secret sauce to make boring healthy ingredients taste like a 5-star restaurant dinner. No extra cooking skills required!

23 Jun 2021

Contributed by Lukas

TUNE IN TO LEARN:I share 3 ingredients that I add to absolutely all of my meals to add out-of-this-world deliciousness that people keep complimenting ...

🥐Hit your protein target for breakfast to feel less hungry the whole day and do your best work! My top tips. Yogurt and oatmeal aren't good enough.

21 Jun 2021

Contributed by Lukas

TUNE IN TO LEARN:Why it's important to hit your protein target for breakfast - whenever that breakfast happens;What's enough protein per mea...

🥩Steak or Chicken Livers? Super-duper nutrient-dense protein - health amplifier. Not all protein created equal!

16 Jun 2021

Contributed by Lukas

TUNE IN TO LEARN:All the nutrients in chicken liver and beef - a side-by-side comparison, macros and micros;Variety of protein-rich foods for health;W...

🍏Whole Foods First - science says. Not keto, vegan or paleo. Bread and breakfast cereals? Also junk food.

14 Jun 2021

Contributed by Lukas

TUNE IN TO LEARN:Best eating patterns and best foods for our health - scientists finally agree on one thing;Ultra-processed foods - main villains, kil...

🌄Hiking this weekend? What nutritionist packed for a 25k hike to recover and feel amazing the next day. Athletic performance: don't overdo fasting.

11 Jun 2021

Contributed by Lukas

TUNE IN TO LEARN:How I made myself feel miserable on a 15k hike doing fasting;How amazing I felt on a 25k hike with a meal planned and packed;What exa...

Most nutrient-dense food groups and how a nutritionist eats them daily and weekly: for long-term focused people. Longevity, health, looks and performance.

09 Jun 2021

Contributed by Lukas

TUNE IN TO LEARN:Simple foods richest in essential nutrients to support human health, from fiber to Omega 3s, essential vitamins and minerals;How I re...

💧Always thirsty? Hydration 101: sodium-potassium balance. How not end up dehydrated drinking all the water.

07 Jun 2021

Contributed by Lukas

TUNE IN TO LEARN:Why you can retain more water and feel bloated doing all the right things;How much sodium and potassium you need;Best foods and eatin...

💪 Into muscles? Here are a few less-known biohacks that according to neuroscience research help you to maximize your results. From cold and hot to in-between sets flexing.

04 Jun 2021

Contributed by Lukas

TUNE IN TO LEARN:Intra-workout and basic muscle-building nutrition;Using hot and cold water to maximize muscle growth;Training add-ons to build muscle...

Burn Fat Build Muscle for Plant-Based Women in their 40s. Common mistakes and solutions.

02 Jun 2021

Contributed by Lukas

TUNE IN TO LEARN:How to get from good to the best shape of your life;Common mistakes trying to change body composition for life;What to do when it&apo...

RESULTS: Identity - Habits - Consistency. 2 questions to ask yourself to stop yo-yo habits and finally stick with it.

31 May 2021

Contributed by Lukas

TUNE IN TO LEARN:Why am I not struggling with healthy habits anymore? Why I never feel like eating pizza? Why it's so easy for me to prioritize s...

🥶How to use cold showers for fat loss, neuroscience. Shiver more!

28 May 2021

Contributed by Lukas

TUNE IN TO LEARN:How to use cold water to activate brown fat, to increase our metabolism, and burn more calories every day. Most of us, fans of cold, ...

🔥Becoming a calorie-burning machine: burn 800-2500 calories more using neuroscience!

26 May 2021

Contributed by Lukas

TUNE IN TO LEARN:How this kind of non-exercise movement helps you to burn 800-2500 calories more per day leaving fat no chances to survive!Produced by...

📝Results Made Effortless: how to plan better to stop failing at healthy eating and exercise habits

24 May 2021

Contributed by Lukas

TUNE IN TO LEARN:How I plan my meals and workouts to never miss a workout and always eat what I plan to eat. Then results are effortless.Produced by A...

🥐A better breakfast for all the sitting jobs - hunger-free, mentally sharp and fit for life. Toasts with orange juice or bagel with coffee are a total disaster!

21 May 2021

Contributed by Lukas

TUNE IN TO LEARN:How my friend Charlie who's in IT discovered a breakfast that keeps him hunger-free ready-to-work and fit-for-life! And other nu...

🤯Burnout Prevention and Overwhelm Management: what to do when you feel like you have no gas in the tank and no time to take a deep breath.

19 May 2021

Contributed by Lukas

TUNE IN TO LEARN:Tools to keep going without burnout and feeling like you have too much on your plate.People who achieve more and keep going learned h...

Healthy Habits: this week make it EASY for yourself to succeed. Here's what I do as a coach.

17 May 2021

Contributed by Lukas

TUNE IN TO LEARN:Changing ourselves and our habits isn't about willpower or struggle. It's about being in a collaboration with ourselves and...

How I ate all healthy food and gained weight. Sneaky healthy calories and choosing the right kind of yogurt to troubleshoot.

14 May 2021

Contributed by Lukas

TUNE IN TO LEARN:How I never could lose body fat eating all the healthy food and what I started eating to fix it.Produced by Angela Shurina,CERTIFIED ...

How I failed at fat loss exercising MORE. When more isn't better and 3 tools to fix your workouts for fat loss.

12 May 2021

Contributed by Lukas

TUNE IN TO LEARN:Once upon a time, I wanted to get stronger and leaner. I did get stronger but I also got objectively fatter.🤷🏼‍♀️Here&apo...

🔥🎯Foods for Motivation! Eat MORE Dopamine for breakfast🍳! Plant-based beware!

10 May 2021

Contributed by Lukas

TUNE IN TO LEARN:What is Motivation? Where and how is it made?How you can use foods, sleep and music to make more Dopamine - key ingredient of neuroch...

Groth Hormone Optimized - leaner, fitter, stronger, younger: when to eat, intermittent fasting, saunas, sugary foods and sleep, training adn warm-ups.

07 May 2021

Contributed by Lukas

TUNE IN TO LEARN:Growth hormone boosts:✔️Athletic exercise performance - go harder for longer;✔️Protein production - making muscle;✔️Fat b...

NEW NORMAL for your NUTRITION HABITS to pull 3 levers of eating, when-what-how-much to eat, to keep the results of better health and fitness for life!

05 May 2021

Contributed by Lukas

TUNE IN TO LEARN:3 levers of nutrition to pull to prevent and reverse: obesity, diabetes, heart disease and all kinds of cancers;A successful way to p...

🥴Binge watched, ate and drank this weekend? It's like some demon takes over each Friday night till Monday morning? Here's why it happens and how to fix it. Type A overachievers' mistake.

03 May 2021

Contributed by Lukas

TUNE IN TO LEARN:What causes these all-out-forgot-all-about-my-health-goals weekends?And most importantly how do we prevent them?Especially for type A...

❓❓❓3-question method to build iron consistency. Stop watching the scales or your bank account - get obsessed with consistency and results will take care of themselves.

29 Apr 2021

Contributed by Lukas

TUNE IN TO LEARN:Anyone can be on a diet, maintain a fitness routine or work on the business for a day, for a week, or even a month. But usually, for ...

Hunger-Killing Amino Acid. Eat this if you are ALWAYS HUNGRY. Especially when plant-based.

28 Apr 2021

Contributed by Lukas

TUNE IN TO LEARN:Our gut is searching for this amino acid in our food to send an "I'm full. Stop eating" signal to our brain 🧠.  An...

Hunger-Free by Science. Walnut: a special nut! How walnuts trigger our satiety and keep us fit and useful.

26 Apr 2021

Contributed by Lukas

TUNE IN TO LEARN:Why walnuts are special and how they work to reduce hunger;How much and when we need to eat them for the best effect.Produced by Ange...

My lean kitchen makeover routine that made healthy and lean eating habits a no-brainer - or how I stopped overeating for good.

24 Apr 2021

Contributed by Lukas

TUNE IN TO LEARN:I'll walk you through my kitchen and explain why I have certain foods and not others;Why I don't have any cashews but have ...

🔥Advanced Fat Loss Science: 2 Nutrients Essential for Fat Loss. Are you getting them?

22 Apr 2021

Contributed by Lukas

TUNE IN TO LEARN:What?! There's a fat-burning vitamin? Yes! And you aren't getting enough of it on your fat loss diet doing all this exercis...

💪🏻Muscle-Building Minerals: skip these and you will build no muscle. It's not just the protein.

20 Apr 2021

Contributed by Lukas

TUNE IN TO LEARN:Two essential minerals that are required to build muscle and maintain a lean body. Especially in a calorie deficit when trying to los...

The most important practice of a normal eater that I've become after years or good/bad food labeling and overeating for emotional balance.

19 Apr 2021

Contributed by Lukas

TUNE IN TO LEARN:You can summarize this practice in 3 words.You can do this practice the next meal.This practice will transform your relationship with...

HABITS: 4-step process to install good habits. Triggers, friction, rewards and repetition. Willpower and Motivation are LITERALLY for losers.

16 Apr 2021

Contributed by Lukas

TUNE IN TO LEARN:Science-backed method of building and breaking habits. "Good Habits, Bad Habits: The Science of Making Positive Changes That Sti...

🏆Making Good Habits Stick Faster. REWARDS. We've been doing it all wrong!

15 Apr 2021

Contributed by Lukas

TUNE IN TO LEARN:Using rewards to wire good habits we want to have, like eating or sleeping better, exercising regularly - the science way, not a mass...

💡Motivation and Willpower aren't what people with great habits have! Instead they are VERY GOOD AT THIS.

13 Apr 2021

Contributed by Lukas

TUNE IN TO LEARN:How people stick with healthy eating, exercise, sleep routines and habits. New science of behavior and habits formation. Produced by...

My Top 5 Food Habits for more energy and less decisions. Lean Performance Nutrition on Autopilot! Think less - Eat better!

12 Apr 2021

Contributed by Lukas

TUNE IN TO LEARN:How I automated my eating habits to spend less time making food decisions, cooking, prepping, cleaning - to have max energy from my f...

🍫How I learned to eat just one piece of chocolate and how it changed my life.

09 Apr 2021

Contributed by Lukas

TUNE IN TO LEARN:"How we do anything is how we do everything"In this podcast episode, you'll hear how by changing how I eat - I changed...

Lean Habits: measuring calorie-dense foods. Clean eating but not seeing progress?

08 Apr 2021

Contributed by Lukas

TUNE IN TO LEARN:Where a lot of my clients coming to me with "resistant fat loss" make major mistakes!Where can you find an easy 600-cal def...

Your 🌟Golden Behaviors🌟: long-term change and health results without willpower. Making the change EASY.

07 Apr 2021

Contributed by Lukas

How do we make Health 360, doing all the healthy habits EASY? Is it possible? Where do we start? WHAT DO WE DO DIFFERENTLY?There's a hard way (ba...

3 Simple Meal Adjustments to Move the Weight Loss Needle Forward. Do the simple stuff first!

06 Apr 2021

Contributed by Lukas

TUNE IN TO LEARN:What I do when I need to lose 2-5 pounds for a photoshoot or lean summer;What I recommend my clients to do before counting a single c...

3X3 Daily Planning: get back to your focus, attention and getting things done.

05 Apr 2021

Contributed by Lukas

TUNE IN TO LEARN:A better planning system.We think sometimes that it's almost impossible to focus in our distracted world full of never-ending no...

😴80/20 of Sleep Practices: science-backed foundation that gives you most of the benefits without complicating your life.

02 Apr 2021

Contributed by Lukas

TUNE IN TO LEARN:How to sleep better today and every day following a few simple rules and routines backed by the science and experience of many people...

Breathing as a Tool: be less anxious, jittery before an important presentation or a date; alert, awake and focused, ready for work without caffeine, smart drugs and energy drinks.

01 Apr 2021

Contributed by Lukas

TUNE IN TO LEARN:2 types of breathing that help you to instantly change your state:Alert, awake and focused - ready for work, or an important client c...

How much more you could accomplish if you master your morning routine according to neuroscience and human high-performace habits?

30 Mar 2021

Contributed by Lukas

TUNE IN TO LEARN:The summary of morning habits that according to neuroscience help us to be and do our best each morning instead of half-awake "m...

Second-Order Thinking: practical exercise to think better for long-term results instead of this-second satisfaction.

29 Mar 2021

Contributed by Lukas

TUNE IN TO LEARN:If you are like me and most of the people on this planet, you have areas of your life where you aren't getting the results you w...

Dark Sides of Keto, Intermittent Fasting and Free-From Diets. There’s a better approach to weight loss, and it’s not the latest diet. My Zoom chat with women body transformation coach Maverick Willett.

27 Mar 2021

Contributed by Lukas

We’ll chat about:What’s wrong with keto?Why carbs are essential for health, athletic recovery, wellbeing and long-term weight management;What’s ...

💡Night-light routine of a high performer. Sunset walks, blue light, overhead lights and time of bright lights. And how not to kill your motivation looking at bright light at the wrong time.

25 Mar 2021

Contributed by Lukas

TUNE IN TO LEARN:Everything you need to know about light exposure in the modern world to sleep deeper and on time, to wake up fresh, focused and motiv...

☕Timing of Caffeine: morning coffee delay, the time to stop - get more productive with less coffee, sleep better at night, feel fresh in the morning.

23 Mar 2021

Contributed by Lukas

TUNE IN TO LEARN:What time is best for the first cup of coffee;What time is best for the last cup of coffee;How to be less addicted to caffeine;How to...

☀️How to use morning light, cold showers and sauna to get up early, go to bed on time, to feel awake, alert and focused in the morning and sleepy at night.

22 Mar 2021

Contributed by Lukas

TUNE IN TO LEARN:When it's best to go for morning walks to reset our circadian clock;When it's too late to have your morning walk;When to ta...

Diet for weight loss, Exercise for health. Ancestral diets and lifestyle for modern health and effective weight loss. A chat with Professor Pontzer – “New Research Blows The Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy”

17 Mar 2021

Contributed by Lukas

"Diet and Exercise are 2 different tools for 2 different jobs.You can't outrun to earn your doughnut."In our chat you’ll learn about:...