Get abs, sleep twice & have better sex
Get your abs in 7 days, flat
To get your abs, you’ll need to eliminate sugar, optimize digestion, do exercise, lose some body fat, and balance your hormones.
- Drink water before and after every meal
- Do abs every day —100-300 reps per day
- Don’t eat 3-4 hours before bed — you’ll burn calories while you sleep
- Ax sugars, whites, and wheats — they increase insulin resistance and cause bloating by increasing water weight
- Wear more form fitting clothes — to increase body awareness and builds core strength
- Don’t eat anything larger than the size of your fist.
- Eat more broccoli, kale, cauliflower, brussel sprouts — they relieve excess negative estrogens.
A new (old) way to look at sleep
The idea that we should sleep through the night in one block, was an invention of the Industrial Age — primarily to increase our waking work hours. Now scientists are questioning what a “proper night’s rest” looks like. Back in the days of yore (17th century), most human societies had a completely different sleep pattern than we have now:
“It’s called second sleep,” says Dr. Arshavir Blackwell, a noted research scientist. “People would go to bed at sundown, wake up around midnight — hang out for a couple hours — and go back to sleep.”
During the break between “first” and “second” sleep, people reported big bursts of creativity, connectedness and deep thinking. Even sex between first and second sleep was better — women reported robust fertility, lovemaking and more babies. It’s worth nothing that not all countries adopted our “long work, long sleep” ideal. Chinese workers take one hour naps, and if you’ve travelled to the Mediterranean, you know that whole cities pretty much shut down for a late afternoon siesta.
Ask the Coach
Can you tell me what I should eat before a workout and what to eat afterwards for best muscle gain and weight loss. Not for a bodybuilder type of body, just a lean, strong physique? ~Lisa, Los Angeles
Before a workout, I like 1/4 cup of plain rolled oats mixed with a tablespoon of chia seeds, some almond milk and a dash of cinnamon. I don’t cook the oats, just let them sit for a little while while I’m getting ready. The chia seeds soak up the almond milk and provide extra hydration. Other pre-workout snacks could be:
- Half an green apple with 1 tablespoon almond butter.
- Half a banana mixed with half a cup of plain greek yogurt.
- Half an avocado spread on Wasa bread.
- Two tablespoons cottage cheese mixed with a quarter cup of sliced grapes.
It’s important to take some protein, ideally in liquid form, 45 minutes after a resistance workout. The body can assimilate approximately 28-40 grams at a time. Pre-mixed shakes are great for convenience. Pure Protein shakes (canned) from Trader Joe’s will do the trick. You can even keep them in the car. I like Lean Body brand shakes.
People who have more friends, see more concerts and have more sex tend to live longer
When it comes to longevity, emerging research shows that mental and social activity are just as critical as physical activity. People who live the longest have a number of characteristics in common: they didn’t smoke, got regular physical activity, engaged in a range of mental activities, social activities, and productive hobbies, and had a rich social network of family and friends.
- Mental activities: reading books or newspapers, crosswords, painting, writing, or learning a musical instrument or language.
- Social activities: lovemaking, attending concerts or performances, visiting art museums, traveling, playing cards or games, joining a senior center, starting a book club, taking a class.
- Productive activities: gardening, cooking, knitting, getting a part-time job, volunteering at a library or hospital.
Peace, love, lunges…
Los Angeles, U.S.A.