Views : 2,046,793
Genre: People & Blogs
Date of upload: Dec 26, 2023 ^^
Rating : 4.848 (1,890/47,732 LTDR)
RYD date created : 2024-05-04T22:20:31.603912Z
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Top Comments of this video!! :3
Diary of a CEO 2023 most valuable lessons -
1. Building and maintaining muscle mass is the number one factor to healthy ageing. Always do resistance training (pushups, squats, lunges, planks, glute bridge, wall sit ups, etc.)
2. Have protein (but not so much that it stresses your kidneys if you are not lifting)
3. Double the amount of fibre you are having
4. Limit added sugars (sugars not tied up with fibre)
5. Intermittent Fasting (12-16 hours) is good for weight loss, brain fog
6. Overeating leads to you needing to eat more and more food to get the same amount of dopamine from food
7. Lack of sleep (<8 hours) makes you feel more hungry and crave for sugary, starchy, and salty foods. It also impacts the receptors telling your brain you are full, so you eat even more.
8. Lack of sleep inhibits impulse control as well.
9. When sleep gets short, your waistline typically starts to expand.
10. Lack of sleep makes you lose more muscle than fat if you follow a diet.
11. Try to sleep and wake up at the same time before taking sleep supplements.
12. Get some darkness at night, dim down all the lights in your house an hour before bed.
13. Limit alcohol and caffeine before bed.
14. Everyday you are making your brain better or worse by what you are doing.
15. Orange Juice is unhealthy (when is it rational to unwrap fruit sugar from its fibre source?). Fruit - Yes, Fruit Juice - No
16. Sugar is pro-inflammatory, it erodes your blood vessel. Sugar is the gateway drug to diabetes, obesity and inflammation which is linked to depression, and dementia.
17. As your weight goes up, the actual physical size and function of your brain goes down.
18. Limit things that reduce blood flow to your brain: sugars, caffeine, nicotine
19. Do things that increase blood flow: exercise, ginkgo supplement, eat foods like beets, oregano, rosemary, cinnamon
20. 40% of 40 year olds have erectile dysfunction due to lack of loss flow to the brain
21. Loneliness accelerates dementia and brain problems, so get connected.
22. What increases inflammation? Low omega-3 fatty acid levels. Eat more fish, or take supplements.
23. Gum Disease is linked to inflammation, depression, and dementia. Gum health in important.
24. Superhuman protocol: using magnetism (from earth), oxygen (from air), and light (from sun).
25. Walk barefoot on soil, dirt, grass, sand. (Ideally first thing in the morning)
26. Learn to do breath work - 8 minutes. Presence of oxygen is absence of disease. 3 rounds of 30 deep breaths. Hold on the 30th breath, inhale and exhale, and start again. (Ideally first thing in the morning)
27. Get sunlight (Ideally first thing in the morning)
28. No amount of cardio, or weight training comes close to cold water plunges (3-6 minutes a day) when it comes to fat loss.
29. Deep sleep and cold water faces oxygen to go to the brain.
30. Exercise does not help in weight loss. But it does help in weight maintenance. It is great for health, heart, mood, anti-cancer. But for weight loss, you have to change your diet.
31. Artificial sweeteners are bad for gut health.
32. Stress (mental and emotional) raises cortisol levels. Cortisol causes vascular inflammation, and inflammation around your heart, gut, and everything else. Heart attacks and high blood pressure are linked to stress.
33. Cortisol leads to fat storage around the abdomen.
34. What is the cause of unhappiness? Happiness = events meeting or exceeding expectations; life going my way. Happiness is the calm and peace you feel when you are okay with life as it is. Example, if your boss is annoying, and your expectation is bosses are annoying, to os not going to upset you. You will just focus on managing annoying bosses.
35. We break happiness by the 6 grand illusions, and 7 blind illusions.
36. 6 grand illusions are the pathways that the modern world teaches us to navigate the modern world that are not true. Illusions - illusion of thought, illusion of self, illusion of knowledge, illusion of time, illusion of control, and illusion of fear. These illusions disrupt your expectations from life.
37. The 7 blind spots are not defects in your brain, and but the very design of your brain like exaggerating the dangers of something that may as well be harmless. The brain does this to push you to take action.
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Cycling for 1 hour a day for 6 months, reduced my belly fat and waist. In addition, I stopped eating packaged food, no sugar, cheese, and butter. Eat only when hungry. Heavy breakfast, decent lunch, and salads at night. I lost 10 kgs following this. I feel fitter, my mind is refreshed. I sleep like a baby. Try it!
Not to mention, I breathe better, and my immunity is boosted.
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dealing with health challenges, I stumbled upon Aspect Health, making me more attuned to well-being. This podcast, discussing replayed moments and fasting styles, struck a chord. The speaker's personal experience with a water fast resonates, shedding light on the potential benefits. The exploration of sleep, brain function, and stress's physiological impact adds depth. Insights on stress contagion and leadership stress are eye-opening
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00:01 Top 7 belly fat burning hacks for 2024
02:25 Staying fit and healthy is crucial for being able to engage in physical activities and adventures for as long as possible.
06:07 Maintain 16% protein, 30 grams fiber, and 5% or less added sugars in your diet.
08:18 Fasting for 24 hours can reboot intestinal stem cells.
12:39 Keto diet eliminated sugar cravings
14:30 Ketones from fasting can help overcome sugar addiction.
18:46 The importance of sleep on overall health and weight.
20:50 Lack of sleep leads to increased hunger and cravings
24:52 Lack of sleep can lead to increased appetite and weight gain
27:05 Improve sleep quality with actionable tips
30:57 Alcohol impacts REM sleep
33:03 Avoid high sugar foods for better brain health
37:53 Using magnetism, oxygen, and light for improved health.
39:39 Daily breath work and oxygen intake can elevate emotional states and contribute to overall well-being.
43:12 Hypermax oxygen machine for efficient exercise
44:50 Immersing yourself in cold water for 3 to 6 minutes a day can help in belly fat burning.
48:17 Exercise alone does not effectively help with weight loss.
50:21 Research sponsored by corporations links exercise to weight loss to sell sugary processed foods and drinks.
54:45 Calories in, calories out approach may not be effective for weight loss.
56:35 High-performing executives need to prioritize brain-body connection for optimal performance.
1:00:32 Women living together or working closely synchronize menstrual periods due to hormonal interaction.
1:02:26 Menstrual synchronization is led by the alpha female.
1:06:03 Reducing cortisol is key to burning belly fat.
1:07:54 Happiness is the comparison between events and expectations in your mind.
1:11:53 Success is not about controlling everything.
1:13:52 Understanding the brain's design and the seven blind spots.
1:17:51 Limited edition conversation cards are highly recommended for improving relationships.
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1. Maintain muscle mass through resistance training
2. Engage in periodic fasting for autophagy, belly fat loss, followed by a keto diet reset for several days
3. Eliminate processed sugar. It is pro-inflammatory, promotes obesity, diabetes and inhibits brain function by lowering blood flow. (Ginko, omega 3, beets, oregano, rosemary and cinnamon can conversely increase blood flow.)
4. Make contact with the earth (walk barefoot on grass etc), do breath-work, and expose your body to morning sunlight daily.
5. Change diet by lowering caloric intake in order to reduce overall weight - diet is more significant than exercise.
6. Reduce cortisol production by removing or reducing mental stressors (gut/brain connection)
7. Learn to change your expectations in life in order to find lasting happiness. Involves letting go of and accepting what you can't control. (Watch for greater clarity - very involved)
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While watching this great top 7, I was wondering what a mind blowing experience it would to watch all these great people in a round table discussion, debating about various aspects of healthy and sustainable weight control. Might be something to consider for 2024😉Dear DOAC Team, thank you for this amazing year!
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Diet & Weight Management:
- Understand natural weight gain: Recognize that gaining weight naturally occurs as we age, roughly 1-2 pounds per year.
- Manage weight with diet: Focus on maintaining a balanced diet with controlled portions, rather than relying solely on exercise for weight loss.
- Increase protein intake: Aim for around 16% of your daily energy intake from protein sources, but be mindful not to overdo it if you're not lifting weights.
- Consume more fiber: Strive for 30 grams of fiber daily to improve digestion and satiety.
- Limit added sugars: Reduce the intake of added sugars to 5% or less of your daily energy intake to avoid blood sugar and insulin spikes.
Exercise & Physical Health:
- Exercise for health, not just weight loss: Exercise is beneficial for overall health rather than being an effective weight loss tool.
- Resistance training: Engage in resistance training to maintain muscle mass as you age, which is vital for long-term health and functionality.
- Consider fasting styles for health benefits: Some fasting methods can help with weight management, detoxification, and improving certain health markers.
Sleep & Stress Management:
- Importance of sleep: Prioritize sleep for weight management, mental sharpness, and overall health. Develop and maintain good sleep hygiene.
- Reduce stress: Learn methods to manage stress because it can be contagious and affects others, as well as your health. Chronic stress can lead to unwanted weight gain, especially around the midsection.
Mindfulness and Lifestyle:
- Nature exposure: Spend time in nature to increase happiness and reduce stress.
- Breathing exercises: Incorporate breathing techniques or breathwork into your daily routine to improve oxygenation and reduce stress.
- Cold exposure: Regular cold showers or baths may stimulate brown fat activity and contribute to weight loss.
General Wellbeing Tips:
- Connect with your environment: Practice grounding by walking barefoot on natural surfaces.
- Get morning sunlight: Expose yourself to natural sunlight in the morning to help reset your circadian rhythm.
- Hydrate: Ensure adequate water intake for optimal functioning of the body and the brain.
- Community and connection: Build and maintain strong social connections for emotional and psychological wellbeing.
- Occasional fasting: Engaging in intermittent fasting can boost metabolism and promote a healthy dietary routine.
Supplements/nutritients:
- Protein: Emphasizing the importance of protein in the diet, with a suggestion to aim for approximately 16% of daily caloric intake from protein sources, which can include beans, tofu, and other non-animal sources if preferred.
- Fiber: A recommendation to consume around 30 grams of fiber per day, highlighting that the average consumption is often less and should be increased.
- Omega-3 fatty acids: The deficiency of omega-3 fatty acids in the population is noted, suggesting that either increasing fish intake or supplementing with fish oil could be beneficial.
- Ginkgo Biloba (Ginkgo): Mentioned for its ability to increase blood flow, particularly to the brain, with a recommendation to use Ginkgo as part of a daily supplement routine.
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I loved your bonus moment - it was very similar to what I learned in cognitive behavioral therapy: That nothing in our lives affects our emotions without first passing through a layer of thoughts, beliefs and expectations which color it. So for instance, two people get stood up on a blind date, but one just says, "that person is a jerk!" and is over it immediately, but the other person says, "I'm ugly and no one will ever love me!" and gets depressed for a week.
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Wow, I have just watched your video for the first time 😲 and it will definitely Not be the last. I was gripped from beginning to end and will watch it all over again to make sure the notes I’ve made are correct. Your video came out 4months ago…were have I been!! I am a 69yr old woman and up until I was 60, was as fit as a flee. I have been falling off a cliff since hitting 60 with health problems, & I’m still falling. Nothing terminal (thank god) but has changed my life Drastically and it took me around 2yrs or so to accept them & threw my boxing gloves in as I realised, I was never going to win the fight 😔. But life is good, & hopefully I can apply a lot of the things these CEO’s have spoken about which will help improve my life. I have learnt so much in this 1 video that I’m speechless!! I’m not going to go into my health problems..but I will say, I Never new stress could cause Belly Fat🫢. Thank you so much for taking the time to do these video’s. ❤❤❤
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@TheDiaryOfACEO
4 months ago
We've done something a little different today... We've checked the data and these are YOUR favourite moments from DOAC this year. Theoretically, this should be the most insightful, helpful and valuable episode we've ever produced. Can I ask you all a favour? If you enjoy this episode, could you please hit the like button 👍🏾 it helps us massively. Appreciate you all! 🙏🏽
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