Cheers To A Good Life 🤙🏾

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Let's chat about diet and food! 


Spring/Summer is in sight. Yesterday, it was a gorgeous 60 degree day here in NYC.


I know better than to trust the mood swings of March, but I am optimistic.


Truth: if you want to get in shape before the warm comes, you have ample time.


I am aiming for this letter to get you on the right path. 


Also, follow me on Twitter! for more tips and stories for getting healthy for the spring.


The beginning of a diet: 

Key takeaway: attempt to get the right bacteria in your belly to help the body burn fat without wasting to much time in the initial weeks.


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I believe If the soil isn't suitable, the body won't respond to your fat loss efforts.


By soil, I am referring to the gut/belly/microbiome/important governance of the human body.


A good amount of data supports this, but what I'll be sharing is based on my experience and the people I help. 


These are good metrics to see if your soil is in a good place to burn some body fat. 

  • Digestion,
  • Absorption,
  • Gut Motility(how food passes through the digestive system)
  • Poop: color and order


Sometimes, your gut fixes itself by default when changing from bad to healthier eating.


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The elimination of alcohol, processed foods, fried foods, enriched carbs, and junk will give your gut some time to strengthen. 💡


More fruits and veggies to increase fiber intake, quality protein, and some good fat can be the fertilizer needed to shed body fat for most people


However, this process requires time, and the longer it takes, the more tempting it becomes to abandon ship.


The reality is some people see a fast turnaround and some folks bodies need more convincing to get on board.


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The gut lining is a thin 2-sheet layer of mucus.


Bacteria live here, and depending on your diet, you can have more good than bad. 


When bettering insulin function and metabolism, we need to feed the good bacteria and and make them favorable to our efforts.


Here are some ways to do it. 

I've tried and tested each of these protocols with great success.


Method 1 Using a 3-day pattern of fruits (hard, inexpensive) 


Apple peels + semi-green bananas, grapefruit, berries, walnuts. 


These foods force commensal bacteria into the gut, strengthening and providing defense when you start a diet. 


(reply back to this email, and I can send it to you in detail)


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Method 2 (easy, not too expensive)


Apple peel powder + Red phenol powder + Hmo - Three powders taken for 10 days during the start of a diet. 


Ursolic acid in apple peels directs good bacteria in fat cells, aiding in their clearance and guidance within fat tissue. 


Hmo is a carbohydrate that helps this process and steers immunity in the gut. Derived from colostrum. 


The Red phenols are the things that give berries their pigment and are rich in antioxidants. 


I've done this numerous times, and it hasn't failed. 


Message me, and I can guide you on how to structure it. 


https://layerorigin.com/collections/all


Method 3 ( a better version of method 2)


And this new stack (which I am waiting to restock) is a better version than the one mentioned above. 


It's similar in terms of mechanism but with some extra nutrients for additional health benefits. 


https://www.veepnutrition.com/product-page/the-immunity-code-gut-stack


When your Poop changes! That's when you know something right is happening. 


Method 4: Take a proper probiotic (easy, expensive)


Seed Probiotic- It's one of the few supplements I have on reoccurring orders.👇🏾


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Seed works because they formulate an intricate blend of bacteria strains and capsulate it so that it penetrates the gut lining.


Most probiotics never get to the gut. 


read more here get.seed.com


Full transparency, at the within the first two weeks of my diet I implement all of them.


Protein + Fiber 

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I've long held the belief that nutrients from plant sources are suboptimal than those from high-quality animal protein.


Which is true to a degree. 


For example, a palm-sized steak (4oz) contains about 1.8mg of iron. To match this, you'd need a whole dinner plate's worth of spinach, weighing around 170g. 


However, spinach's non-heme iron is less readily absorbed than the heme iron in steak, impacting nutrient bioavailability. 


But I overlooked some other phytonutrients and fiber that plants provide.  


Although I felt great without them, fiber is needed long-term, even from plants. 


I'm not over the moon about it, but I am on board with cabbage, asparagus, Brussels, and maybe broccoli.  


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Both fiber and protein produce beneficial effects on immune cells in the gut! 


They just do it in different locations. Aminos work in the intestines. Fiber works in the colon. 


Even so, they are still interconnected. They still work together within the same system. 


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The Deadlift https://twitter.com/RyanChandlall/status/1759783508891906384


Low-calorie options for meals https://twitter.com/RyanChandlall/status/1757434892659355736


Bonus 


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Swaps I Made To Start Getting Ready For The Summer.

Time: Leave yourself enough time to make mistakes and get into a routine.


SWAPS


Instead of dropping all the winter bad habits, I swap them out.


I make the swaps and then slowly as the program advances I drop the swaps.


No alcohol or limit to certain occasions that were planned in advance. It ended up being one Saturday night in Feb.


After the first 10 days, I didn't really have a desire. I don't drink often, so maybe it was easier for me; everyone is different.

 

Chips and snacks - removed during the week


Malt vinegar chips and Elote chips from Trader Joe's are swapped for popcorn and, on the weekends, tortilla chips with guac. 


Come March, I unload the tortilla chips. 


After dinner, the sweets I would have were Trader Joe's medley, which was swapped for dark chocolate and granola.


Come March, I'll pray to the sugar gods, and hopefully, I can curb the cravings. 


Croissants and bakery sweets every weekend swapped to every other weekend.


Come March, I'll be doing the same. Can't keep me from joy. 


Cheers, friend; I'll see you on the next one. 


Forward this email to someone you know who can benefit from this letter :) And remember to follow along on Twitter. 


Here is a link to this Newsletter



Ryan ✌🏾




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