Lose Or Gain 15 lbs In A Month If You Want While Living Better

 

The Goal

To live the healthiest life possible Now!!!

You will discover I said below but I think is important enough to say here

This is all getting to producing, conserving, and creating the best possible energy for ourselves because we are made of energy and need the right fuel for more energy.

Where to start

   How is this even possible? Our bodies are capable of great things. The more Intune and the less we clutter our body, the more we can use it to our advantage.

   I only strength train once a week for 30 minutes and can gain or lose 15 pounds within a month if wanted to. All this is done from what I put into my body.

Long story shortcutting the fat

Most of us eat like shit….

Keeping it simple with Arnold

“It’s simple if it jiggles it’s fat.” – Arnold Schwarzenegger

 

What do you even want?

  That is the big question. How do you see your body and is there a template you can follow? There are templates walking everywhere to be followed. Any body type is out there to be discovered and used to look similar, then you can tweak it towards your defined goals. Google some images or just listen. We share DNA with everyone and there are more similar people to YOU just find them, they are out there!!!!!!

jason-statham-looks-aweseom__square  IMG_8473 (1)

Intermediate Fasting

  Getting into more detail. Now that we have a template (goal) we can move into putting in work. One of the biggest challenges (no not working out) is controlling your mind over those taste heightening foods. They are amazing!!! And that gives me something to look forward to for a cheat period during the week. But the even bigger challenge is to just stop stuffing your face.

  Intermediate fasting is getting back Intune with your body’s natural internal clock. Our bodies are meant to be active and up during the day. The first thing that we put into our body besides water starts a 12-hour clock to metabolize food. Going beyond this 12-hour eating clock, our bodies do not effectively break down the fuel that we put into our body. The fuel that is broken down and used for good energy within the body is now turning that source into a negative after the time eating window and we become less insulin responsive and our bodies do not function to its full capacity based on the 12-hour eating clock. We lose muscle mass and gain fat after this 12 – hour time eating clock.

To help track this eating cycle is a great app I used called Zero

Once you get the body on routine and functioning properly, change starts to notice in every aspect of living, to thinking, to being, to feeling!! It is a snowball effect. The struggle is good, the struggle is life, fight the urge to eat and be hungry for being better.

“Before the book I would like you to think about this takeaway from Siddhartha by Hermann Hesse. Take what you want from this, I know I have taken a lot”

Brain Priming

Siddhartha: “Everyone takes, everyone gives. Life is like that.”

Merchant: “Ah, but if you are without possessions, how can you give?”

Siddhartha: “Everyone gives what he has. The soldier gives strength, the merchant goods, the teacher instructions, the farmer rice, the fisherman fish.”
Merchant: Very well and what can you give? What have you learned that you can give.”
Siddhartha: “I can think, I can wait, I can fast.”
Merchant: Is that all?”

Siddhartha: “I think that is all.”

Merchant: And of what use are they? For example, fasting, what good is that?”

Siddhartha: It is of great value, sir. If a man has nothing to eat, fasting is the most intelligent thing he can do. If, for instance, Siddhartha had not learned to fast, he would have had to seek some kind of work today, either with you, or elsewhere, for hunger would have driven him. But, as it is, Siddhartha can wait calmly. He is not impatient, he is not in need, he can ward off hunger for a long time and laugh at it.

What does this have to do?

  With this post, I am trying to increase an understanding of what we can do and what is out there. The quote is something I strongly relate to and can intertwine it with this post. The foods are to make you Think and the fasting makes you Wait and of course Fast but all is to just be mentally better. Besides what Siddhartha said, there are tremendous health benefits to fasting and we will get into that.

  Getting rid of fat

  Eating within this clock you gain more muscle mass and get rid fat without even working out. This works just by being one with the body and how the body naturally works. Once you understand how it works, it is easier to know the reason why we do something. At least for me; making me more motivated to do something.

Lowering Cancer Growth

  Intermediate fasting lowers cancer rates based on the insulin response of our body. Knowing the internal clock and most of the benefits that follow, the opposite effect happens after the optimal time. With all the good, there is the bad. But now a side note we have test and studies to not be in the dark anymore about living longer or increasing our chances to be as healthy as possible.

  Late night eating increases the way fuel affects us in a bad way. Like I said up top “Going beyond this 12-hour eating clock, our bodies do not effectively break down the fuel that we put into our body. The fuel that is broken down and used for good energy within the body is now turning that source into a negative, we become less insulin-responsive, and our bodies do not function to its full capacity based on the 12-hour eating clock.” Just knowing this simple fact, we can use it to help make decisions about what we do, what times we eat, to what we eat.

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Studies of reduced cancer rates

– https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417458/

Killing your body

  This is more than the internal clock, or eating good, or reduced cancer. It is everything combined while living the most optimal life possible. There is a way bigger picture and the information is out there. To be mentally sharp and physically fit is all possible just by implementing simple acts into your choices. There is a chance to be superhuman and while we are here we can feel great, live life, and express love. This is a huge side note but I think it is very important to understand our choices and the causes so we can increase the most beautiful moments in life and have more of them.

Simple acts of progress

Making progress is easy once the ball gets rolling, it’s just knowing where to start. One of the most simple acts to start is the slow carb diet made famous by Tim Ferriss. This is not a huge drastic change to your already eating habits, it is just cutting out a few of the bad foods and finding alternatives (choices) to them; making you constantly try and be the best at this diet. Diets fail because they are too hard and you haven’t even learned to walk before you jump into a diet that changes your whole-body chemistry making the transition miserable. But the transition to a slow carb diet is taking baby steps in the right direction.

Life gets easier when things are broken down

  To start I’ll let Tim take this one away. 

Enter Tim

Anyone can lose hope, and many people do when trying to lose weight. The Slow-Carb Diet (SCD) works almost beyond belief, and it affects much more than appearance. The basic rules are simple:

Rule #1: Avoid “white” starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes, and grains. If you have to ask, don’t eat it.
Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. You already do this; you’re just picking new default meals.
Rule #3: Don’t drink calories. Exception: 1-2 glasses of dry red wine per night is allowed.
Rule #4: Don’t eat fruit. (Fructose –> glycerol phosphate –> more body fat, more or less.) Avocado and tomatoes are excepted.
Rule #5: Take one day off per week and go nuts. I choose and recommend Saturday.

Resources for more info – https://tim.blog/2012/07/12/how-to-lose-100-pounds/

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Before I get into the diet

Here is a chart for helpful foods to look for and great variations by Brain Pro Tips

More on the Nootropics side but that is a different post.

All correlating to being our best.

IMG_8278

From the Tim Ferriss Podcast with Dr. Rhonda Patrick 

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I’m including a blog by Eat Move Hack because he was very thorough in the transcription and laid everything out nicely. This translation I put is just for breakfast.

Enter John King

Blog – http://eatmovehack.com/rhonda-patricks-diet/

Breakfast Variation #1:

  • Scrambled egg topped with tomatillo salsa (for flavor)
  • Sauteed Kale + Garlic topped with olive oil, salt, and mustard powder
  • Grapefruit
  • Avocado oil, for cooking the eggs and kale in

Breakfast Variation #2

  • Nut & Berry Cereal – including walnut, pecan and macadamia nuts + blueberries
  • Hydrolyzed collagen powder – from
  • Coconut milk
  • Flaxseed
  • Occasionally she adds almond butter, yogurt or VSL #3

Rhonda’s Motivations for Diet Choices

Breakfast #1 – Scrambled Eggs with Kale & Garlic + 1/2 Grapefruit

Eggs

She eats these for the choline they provide. Choline can be converted by the body into acetylcholine, which is an essential neurotransmitter.

Sauteed Kale & Garlic

One reason Rhonda chooses Kale is due to its high concentration of lutein and zeaxanthin. These carotenoids help protect the eyes from damaging blue light. They also beneficial to the brain, improving neural processing and neural efficiency.

Tomatillo Salsa

Rhonda primarily eats her eggs with tomatillo salsa to make them less boring (lol). It’s also high in tomatidine, which has been shown to boost muscle mass in mice by reducing the activity of a gene called ATF4, known for inhibiting muscle protein synthesis.

Grapefruit

The grapefruit provides ferulic acid, a molecule that inhibits the proinflammatory cytokine TNF-alpha and E2 series prostaglandins (which can also be inflammatory). Ferulic acid has also been shown to be anti-carcinogenic. The grapefruit is also a source of naringenin has a variety of potential benefits.

Avocado Oil

Rhonda stays away from cooking oils that are high in polyunsaturated fat, because it is easily oxidized, and consuming oxidized fat is very harmful. Avocado oil is high in monounsaturated, and low in polyunsaturated fat. It has a very high smoke point, meaning that it withstand some heat.

Mustard Powder

She adds mustard powder the kale and other cruciferous vegetables she cooks. This helps convert the glucosinolate in the plants, into isothiocyanates. This compound (isothiocyanates) has benefits in humans, but interestingly, is toxic to bugs and insects. The plants use it to help prevent being eaten.

Breakfast #2 – Nut & Berry Cereal

Another breakfast Rhonda has is a nut and berry cereal. For the base, she combines chopped nuts and a mix of berries with some coconut milk. In addition to the base, she may add hydrolyzed collagen powder, flaxseed, raw cacao nibs, almond butter and occasionally VSL#3 (her probiotic supplement of choice).

Chopped Nuts

The cereal contains a wide array of chopped nuts including walnuts, pecan and macadamia nuts.

This provides magnesium, calcium, zinc and omega-3 fatty ALA (although not a substitute for marine omega-3s ).

Berries

Amongst the berries Rhonda adds are blueberries. These are rich in Pterostilbene which is similar to Resveratrol but is 4x more bioavailable. In mice, it has been shown to improve brain function, prevent heart disease, and to ward off some types of cancer. They are also rich in anthocyanins, a molecule that has been shown to lower DNA damage. DNA damage has been shown to cause cancer and lead to depletion of stem cell pools + it also plays a role in the aging process.

Rhonda also adds some pomegranate into the cereal. One of the compounds in pomegranate is transformed by gut microbes into a molecule called urolithin A, which causes mitophagy a process important for the renewal of mitochondria. Urolithin A has shown some impressive things in research on other organisms, including improving muscle function and endurance by up to 42% in mice and increasing lifespan by more than 45% in worms.

Hydrolyzed collagen powder

Rhonda eats hydrolyzed collagen for the proline which accelerates wound healing and for glycine which is an important inhibitory neurotransmitter. Great Lakes Hydrolyzed Collagen powder is her brand of choice.

Coconut milk

Coconut milk is rich in medium chain triglycerides. She doesn’t consume dairy milk because it contains salivary protein which binds to Anthocyanin and polyphenols, limiting their bioavailability.

Flaxseed

Flaxseed provides extra alpha lipoic acid and fiber.

Raw Cacao Nibs

Raw cacao nibs have a number of polyphenols including EGCG which activate many antioxidant genes and has been shown to kill cancer cells.

Almond Butter

The almond butter helps to add some flavor and protein

VSL#3

Rhonda adds VSL#3 to replenish her gut microbiome. She opts for the VSL#3 in sachets (as opposed to pills), which contain 450 billion active probiotic cells per serving.

 

Enter Cj

Micronutrients

Are a huge component of the body and should be paid attention to. Macros are important but should be balanced with the essential micronutrients.

What is this whole thing I’m trying to get to

As of now I’m am trying to get to conserving, creating, and producing as much energy as we can. We are all forms of energy and we need the right fuel to be more energy.

But besides my thinking; here is a smoothie receipt by Dr. Rhonda Patrick to help increase the energy we need to thrive/survive. It is broken down to the why and this can also be combined with a 23 and me test to really help understand your chemical makeup and find what is best for you based on your genetic makeup.

23 and me – https://www.23andme.com/

Pdf/Science – https://www.foundmyfitness.com/reports/micronutrient-smoothie.pdf

Videos – 

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Enter John Bauer who explains this clear as well for the smoothie breakdown.

Blog – http://naturalchoiceswellness.com/index.php/2016/06/26/dr-rhonda-patrick-2-micronutrient-smoothie-recipes-and-the-science-behind-them/

Smoothie Recipe One contains the following:

  • Kale
  • Flax milk
  • Spinach
  • Rainbow Chard
  • Tomato
  • Carrots
  • Apple
  • Avocado
  • Blueberries
  • Banana
  • Flaxseed or protein powder – optional

Smoothie Recipe Two contains the following:

  • Kale
  • Spinach
  • Rainbow Chard
  • Tomato
  • Carrots
  • Celery
  • Parsley
  • Lemon
  • Apple
  • Avocado
  • Blueberries
  • Hydrolyzed Collagen Powder
  • Water

The science behind the recipes

Both videos together run about a half hour and I won’t try to explain in detail the science Rhonda discusses – she does an excellent job in the videos. Here is a sneak peek to whet your appetite.

These smoothies are high in:

Magnesium, a critical micronutrient we need for energy production and DNA repair

Lutein and Zeaxanthin which are needed for eye health and for antioxidants

Sulphorophanes and Isothiocyanates – these have epigenetic potential to switch on good genes and switch off bad genes as well as being potent cancer inhibitors

Vitamin K1 which is important for blood clotting and moving calcium from the blood to the bones.

Folate – important in the formation of methyl groups and also has epigenetic qualities.

Beta-Carotene for Vitamin A and as an anti-oxidant

Lycopene which is a cancer inhibitor through inhibition of angiogenisis – the growth of new blood vessels to supply the cancer tumor with blood.

Potassium – a very important mineral which many are deficient in

Vitamin E

Flavanoids which protect our cells from damage by Reactive Oxygen Species and lower oxidation and inflammation in our bodies

A multitude of plant hormetic compounds such as polyphenols, flavanols, luteolin, apigenin, anthocyanins, and pterostilbene – these compounds actually induce a small stress response in our cells which build cellular resilience and health

Prebiotic Fiber which is food for our gut microbiome – a critical component of good health is having a healthy and varied population of beneficial bacteria in your gut.

Glycine and Proline – two important amino acids which are abundant throughout the body

Collagen for the health of your connective tissue and joints

John Bauer Summary

One other point which Rhonda discusses and which I completely agree on is using a blender as opposed to using a juicer to make these. The difference between the two is that in the blender you drink everything, including that all-important prebiotic fiber. With a juicer, you tend to throw away all the fiber in what is left over after extracting the juice.

Give these recipes a try if they interest you, and check out the videos for a more complete explanation of each of these ingredients and their benefits.

Enter Me

Also for the smoothies, I add broccoli sprouts which add a key component of sulforaphane which helps the brain and prevents against diseases. 

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Time for Lunch/Dinner

  Creativity on blast!!!! This is the chance to have fun and experiment with food choices. There are plenty of variations to add together and have a fun meal.

*The pattern is finding quality over quantity and your body will appreciate that.

“Healthy fuel, equals healthy brain, equals new thoughts, equals new reality.”

– Cj Lewis

Enter John King to finish up Dr. Rhondas meals

Lunch #2 – Avocado with salmon roe and sauerkraut

Avocados are high in potassium and provide all of the various forms of vitamin E (both tocopherols and tocotrienols). Which is good, because if you supplement vitamin E you only get one form of it. They are also a great source of monounsaturated fat.

Salmon roe caviar is a staple of Rhonda’s diet. She particularly likes it because the omega-3 fats are in phospholipid form which has greater bioavailability to be transported into the brain via the mfsd2a transporter. This is the form that is best taken up by the brain (including the developing fetal brain). It also has a good amount of astaxanthin which protects the omega-3’s from oxidation and does the same for neurons. Studies looking at DHA and EPA levels in red blood cells have shown a correlation between higher omega-3 status and having a to 2 cm larger brain volume. So getting omega-3 into and keeping it in the brain is definitely a brain aging priority for Rhonda.

If you’re curious how Rhonda affords to make something like caviar a staple of the diet – it’s in part due to her buying in bulk. Rhonda buys from a supplier called Vital Choice who offer it in 2.2lbs batches (source: Rhonda talking salmon roe on Instagram).

Sauerkraut is a good source of fermentable fiber aka prebiotics that is fuel for the commensal gut bacteria so that they can produce compounds (such as short chain fatty acids) that feed more commensal bacteria and feed gut epithelial cells which are required to make the gut barrier. These compounds produced by the gut bacteria serve as signaling molecules to make specific types of immune cells, an important indirect role that fiber also has in the diet that helps it influence immune activities. The sauerkraut itself contains various probiotics (mostly the Lactobacillus strains) which are beneficial lactic acid producing bacteria which have recently been suggested to possibly play a role in cancer prevention.

Dinner #1 – Cooked Vegetables & Baked Wild Alaskan Salmon

Rhonda likes a range of cooked vegetables, with a particular focus on the cruciferous family, such as:

  • Spinach
  • Collard greens
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Parsnips

Cruciferous vegetables contain isothiocyanates, and so because of this, she typically eats them with mustard powder sprinkled on top to increase the amount of myrosinase available. Associative studies have shown that the top 20% of consumers of cruciferous vegetable has a 22% reduction in all-cause mortality. For more info on why adding myrosinase to isothiocyanates is useful, see this post on sulforaphane – which is a super useful compound which activates the NRF-2 pathway, responsible for regulating around 200 different genes.

Folate in Green Vegetables

Cooked vegetables like sauteed spinach are very high in folate. Folate provides a precursor that makes a DNA nucleotide called thymine. Every time you repair a damaged cell or make a new cell in your liver, muscle, brain etc., you need to make new DNA which means you need folate. Folate was also very recently shown to increase the growth of stem cells, which is important because stem cell pools deplete with age and are a major cause of organ aging and dysfunction. Folate has recently been shown to play a role in protecting telomeres, the tiny caps on the ends of chromosomes that are a biomarker for age because they get shorter every year.

A recent study showed that mothers with highest folate levels had newborns with telomeres 10% longer and every 10 ng/ml increase in serum folate levels, newborns had a 5.8% increase in telomere length which actually suggests that maternal nutrition may actually play a role in determining the length of telomeres that we have to start with.

Wild Alaskan Salmon

Rhonda eats salmon 2-3 times per week, which is what the American Heart Association recommends. They recommend that adults consume 500 mg/d of EPA and DHA (~2-3 servings of fatty fish per wk or ~8 oz of fish/wk). However, the mean intake in Western society is ~135 mg/d and about ~2 servings of fish per month.

EPA is a powerful anti-inflammatory fatty acid that has been shown to lower brain inflammation. DHA is a critical component of all cell membranes that makes up 30% of the fatty acids in the brain, or about 8% of the total weight. Omega-3 fatty acids have recently been shown to positively change gene expression in several brain regions and also generally shown to stave off brain aging. But also important is just not dying. People with the highest omega-3 fatty acid intake have been associated with having a 9% reduced risk of all-cause mortality. For each 1% increment of omega-3 fatty acids in the blood there was associated a 20% decrease in risk of all-cause mortality.

Dinner #2 – Large Salad & Grass Fed Filet Steak

When Rhonda isn’t eating cooked vegetables with her dinner, she’s having a large salad full of greens. These provide her with a range of micronutrients including folate, magnesium, calcium, vitamin K1, lutein, zeaxanthin and sulfoquinovose, a prebiotic that feeds beneficial bacteria in the gut.

Rhonda eats a grass-fed filet steak a few times per month which is a good source of vitamin b12, iron, and zinc. ~16% of all menstruating women are actually iron deficient. For vegetarians, it has been recommended to take in about twice the RDA for iron, since iron which is bound to phytate in plant sources is ~2-times less bioavailable

Dinner #3 – Chicken Bone Soup with Vegetables & Spices

Another protein Rhonda rotates for dinner is chicken legs from pasture-raised chicken. In addition to the protein, they also provide some cartilage which is high in collagen, proline, and glycine.

Occasionally Rhonda takes the chicken bones and throws them in some water with some spices and vegetables to make a chicken bone soup. This provides all the same benefits as the hydrolyzed collagen powder. Chicken is also very high in selenium which is a cofactor needed for all glutathione-related enzymes to work and also has a modest amount of zinc, copper, and iron.

Enter Cj

Working out

  Now that there is a template to follow we can get into the easy part (working out). Now I do only strength train for once a week but I am also active during the week so that makes up for a lot of the strength training. Whether I am hiking, kayaking, or running these activities help even out the rest of my body. I then focus on the muscles I did not hit in the weekly activities such as chest, more curls for the girls, and abs.

Where to begin

With an understanding of how to get the most out of your workout and why. I use HIT training along with supersets which could be classified as HIT too. High-Intensity Training is used to train the muscles to muscular failure to maximize muscle strength in the most optimal way as of now. I also use supersets which are exercises back to back with no break in-between. This allows for optimal growth and a quick change with workouts that compliment each other to target the muscle you want to achieve.

My Exercises

I choose exercises based on my goals and the muscles I don’t normally hit so I can even out my idea of my body.

I only have 5 exercises I use. I’ll post me doing them in another post.

Dumbell bench 3 sets of 7

Superset to Curls 3 sets of 7

Next exercise

21 Curls

Superset to dips 3 sets of 20

Abs and I’m gone….

The weight I choose is based on the max I can do while finishing the sets. The goal is to make myself feel good after and want to continue to workout. I have found the sweet spot by testing and you should too. 

Find the best weight for your goals and stick with it. Just make sure to be able to finish all the sets and you should be good to go.

Simple more weight more strength 

Another key point to remember to focus on is not just the excursion of the weight when lifting but also the negative force of lifting. What I mean by this is not just pushing the weight in a bench press but also the coming down of the weight. The decline of the exercise is just as important and the excursion of the exercise because it is focusing on the muscle even more. The same time it takes to lift the weight should be the same time it takes to put back into resting phase for another rep.

After this Sauna

I use the sauna 5 days a week to shock the body and decrease inflammation. The sauna is also a test of mental strength and endurance.

Here is Dr.Rhonda Parick with the science behind sauna use and longevity.

Science/Pdfs – https://www.foundmyfitness.com/reports/sauna-report.pdf

[Note: Do Not comment on this blog about this video. If you want to collab and create a discussion regarding this video please do it in the link here with the video. All comments are for this blog in general. Thank you:) Also you can search for almost anything that was in the video in these links if you have to go back to something.
 
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Study https://www.ncbi.nlm.nih.gov/pubmed/15184012

After the sauna time for cold shower!!!

Feel alive. The cold has also been shown to decrease inflammation and help fight sickness.

This can explain it more than I can.

Study – https://www.ncbi.nlm.nih.gov/pubmed/24799686

Reduce that inflammation  

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Know that you know!!!!

 We have a base understanding of health. This is just the foundation that can be dug into even deeper.

To gain the weight I simply use the knowledge of the time eating window and extend my eating period to produce more fat. I load up on good carbohydrates throughout the day such as sweet potatoes and I increase my avocado intake to gain weight. 

For losing weight I simply extend my fasting time and do more cardio exercises. 

Everything else stays the same. I drink the micronutrient smoothies, I eat the slow carb diet, and I shock my body.

In Summary

  • Reduce Inflammation
  • Struggle is good
  • Feel Alive!!!

More great information when choosing what to eat or supplement into your life.

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vitamin-d-infographic

Where to find everyone

Tim Ferriss

Website – https://tim.blog/

Youtube – https://www.youtube.com/user/masterlock77

Twitter – https://twitter.com/tferriss

Instagram – https://www.instagram.com/timferriss/?hl=en

Dr. Aubrey de Grey 

Website – http://www.sens.org/about/leadership/executive-team

Youtube – https://www.youtube.com/watch?v=AvWtSUdOWVI

Twitter – https://twitter.com/search?q=aubrey%20de%20grey&src=typd

Instagram – https://www.instagram.com/aubreydegrey/?hl=en

Wim Hof

Website – https://www.wimhofmethod.com/

Youtube – https://www.youtube.com/user/wimhof1

Twitter – https://twitter.com/Iceman_Hof

Instagram – https://www.instagram.com/iceman_hof/?hl=en

Dr. Rhonda Patrick

Website – https://www.foundmyfitness.com/

Youtube – https://www.youtube.com/user/FoundMyFitness

Twitter – https://twitter.com/foundmyfitness

Instagram – https://www.instagram.com/foundmyfitness/?hl=en

 

Find Me CJ Lewis @

Instagram – https://www.instagram.com/cjlewisviews/

Facebook – https://www.facebook.com/cjlewisviews/

Twitter – https://twitter.com/CjLewisviews

Youtube  – https://www.youtube.com/channel/UCHmHDqPCYbm5hiqrzuBkcFw?view_as=subscriber

My Book

Brain Priming – https://www.amazon.com/Brain-Priming-Cj-Lewis/dp/1978321104/ref=sr_1_1?ie=UTF8&qid=1510426815&sr=8-1&keywords=brain+priming

School of Thought

https://cjlewis.blog/category/school-of-thought/

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