Diego Carrete on LinkedIn: 24 Rules to eat more and lose weight faster | 10 comments (2024)

Here’s my daily routine for endless energy.10 unknown habits I refined over two decades:—Time block 1: 7:00am-10:00am1). Avoid phone-checking upon waking - a life hack.2). I start the day with 1 liter of water infused with a pinch of Himalayan salt for electrolyte supercharge (Also this hydrates you faster).3). I engage in 20 minutes of movement outdoors to kick off my Circadian Rythm.4). I consume 100 mg of Caffeine 60 minutes later to sustain energy levels without crashes.—Time block 2: 10:00am-1:00pm5). I perform full-body weight training on Fridays, Saturdays, and Sundays.6). I incorporate mobility exercises at my desk every hour. See below:https://lnkd.in/d4h9D-xC7). I have the second and final coffee of the day at 1:00pm, considering the body's 8-hour caffeine clearance time.—Time block 3: 1:00pm-6:00pm8). I break the fast with protein and fats and no carbohydrates.9). I cut down water intake by 6:00pm to minimize nighttime bathroom visits.—Time block 4: 5:00pm-9:00pm10). I implement the "3-1" evening routine:↳ Three hours before bedtime I dim the lights.↳ Two hours before, I onsume the last complete meal with complex carbohydrates (e.g., rice, sweet potatoes) this increases brain levels of tryptophan and serotonin so I can sleep better.↳ I set a reverse alarm, put my phone in airplane mode and indulge in a warm shower one hour before bedtime.—Do it master it every day? Nope.Do you have to? Not really.But the more boxes you check, the more energy you'll have on a daily basis.#highperformance

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Your BMI is inaccurate and misleading.These are 5 reasons why:Hit the bell in my profile to ensure you don't miss any updates!

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The best nutrition approach for busy executives.Here’s how it works in 3 easy steps:—Step 1). Too often, we use carbohydrates for energy.Instead, we should focus on using fat for energy.How? During the day, consume protein and fats only, this will improve metabolic flexibility, the ability of your body to choose amongst fuel sources efficiently.Step 2). Fasted for 12 hours, starting at 8pm.Fasting improves insulin sensitivity, which, in turn, helps with energy regulation.Make sure to allocate enough time within your eating window for three solid meals., This promotes protein synthesis and efficient nutrient utilization.Step 3). Traditional wisdom says don’t consume carbohydrates after 6pm, you’ll store fat.But that’s only true if you don’t do two things correctly:↳ Remain in a calorie deficit↳ Incorporate a balanced and nutrient-dense dietCarbohydrates at night can improve sleep quality by promoting serotonin and melatonin production while reducing late-night hunger.This will help with a more reparatory sleep and better energy levels.—How does this look like with a 9-5 job? →Morning (7:00 AM - 9:00 AM): Start with a protein-rich breakfast like scrambled eggs with spinach.→Throughout the Day (9:00 AM - 5:00 PM): Snack on almonds, Greek yogurt, or a salad with chicken breast for lunch.→ Late Afternoon (5:00 PM - 7:00 PM): If possible, fit in a workout session. Afterward, have a post-workout meal like grilled salmon with quinoa.→ Evening (7:00 PM - 9:00 PM): Enjoy a balanced dinner such as lean beef with roasted sweet potatoes and broccoli.→ Late Evening (9:00 PM - 10:00 PM): If you need a late snack, opt for a small serving of cottage cheese or a protein shake.If you found this useful ♻️ Repost this post to help your colleagues#wellnessatwork #nutritionhacks

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3 fitness rules you haven’t heard before.These will cut your workouts in half:—-1) Work each muscle group twice a week; once isn't enough. If short on time, go for full-body workouts.2). Rest 3 to 5 times longer between sets than the time spent doing the exercise. Less = underperforming.More = waste of time.3). Add 5% more weight each week; muscle building needs a constant performance increase.—-In your 20s, you can get away prioritizing looks over performance, but after 30, neglecting performance affects both.If you enjoyed this, hit the 🔔 on my profile to ensure you don’t miss any updates.I post daily tips for busy executives to improve their health and performance.

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Looking forward to this Keynote!

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Revenge Bedtime Proctastination affects 53.1% of young adults. Here’s how I fix it:A phenomenon in which people postpone going to bed to engage in activities they don't have time for during the day.In other words: sacrificing sleep for leisure.Short-term consequences:→ Slowed reaction time in driving→ Concentration problems→ Mood-related issues→ Slower thinking→ Lack of energyLong-term consequences:→ Mental health disorders→ Cardiovascular disease→ Hormonal changes→ Diabetes→ ObesityMy proposed solution, The 5-1 Evening Routine:1 hour before, no phone2 hours before, no more food3 hours before, dim any bright lights4 hours before, no more business thoughts5 hours before, avoid high-intensity exerciseThe quality of your sleep will be directly proportional to the number of boxes you check off.If this helped, repost it, someone probably needs to read this 🤝#sleeproutine

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How to spend 80% less time in the gym and get BETTER results.A 4-step approach:Key points:1). Simplify exercises: Focus on one per category.2). Opt for 2-3 hard sets, not more.3). Limit workouts to 3x full body per week or an upper-lower split.4). Recovery takes at least 48 hours; aim for non-consecutive days.Personal experience: Cut workout time to 60-80 mins per week, freeing up more time for family and business.Helpful? Share it 🙌#wellness #fitnesstips

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You cannot reverse aging.Chasing youth is a recipe for anxiety and sadness.A 14-page spread in the leading fitness magazine doesn’t get old.I do, though, and I am fine with that.Only lately have I learned to accept the inevitable process of aging and how futile it is to chase being forever young.You’d never be able to appreciate youth if years didn’t go by.Youth would commoditize itself and lose value and meaning.I am all in for being your best version each and every day.Aging is not bad, it just 'is'.Some people decide to label it as bad or something to avoid.What if aging were good?Nothing will matter in 100 years.Let alone in 1,000 years.Will this matter? Probably not.I am happy someone might use that content to change his/her life. That matters (to me at least).Have a great day!If you resonate with this message, please feel free to share it. There may be someone out there who needs to hear these words today.

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These stretches are a MUST for desk workers.Specially if you sit > 6 hours:Helpful? Repost it, your colleagues and I, will thank you.

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