What gets measured gets managed.
'Mistakes' only happen when we don't realize it's happening, and the only way to combat this is to ensure we are mindful of what's going on with us at all times.
Just like any other skill, this one in particular can be trained. And you can start here. Doing this habit ensures reflection at the end of every day, and is the #1 MOST important thing to do in your journey.
The way to do it is so simple. Simply:
Try this habit today.
Open to a new page every night before bed
Fill in the journal on the left
Do the checklist on the right (add up your XP and observe what level you achieved throughout the day)
Take a photo and Post up on Support Group with your thoughts of how your day went
Primary: Ensures reflection
Secondary: EVERY other benefits mentioned in the video on How To Use The GameBook
Water is the primary catalyst of life. Used by scientists as indicators of potential life on other planets, to us humans it's importance is second only to oxygen.
Whenever there isn't enough resources present, our bodies' priority is to preserve life, not waste further resources (such as the condensed form of energy known as fat cells). Nothing happens without water - so when you don't have enough water, fat loss is pretty much the last thing to happen.
Aside from that, almost all measures of performance is drastically affected - mental clarity, energy level, workout performance - everything.
What makes shortage of water so insidious is that most of us are conditioned by modern food and drink (like cola) to 'forget' that we don't have enough water. Cold sodas and sugary/fizzy drinks have an innate ability to quench thirst with very little amounts while delivering copious amounts of sugar, calories, and chemical substances to our bodies.
So if you haven't been drinking enough water, it's time to start.
Here's how much water to drink:
Here are some tips for you to optimize your water intake:
Try this habit today!
Figure out how much water you should be having per day
Figure out how much water you’re drinking on the daily basis
Set a target for your progression
Every day, focus on hitting this target water intake
Progressively increase until you get the amount of water suitable for your body
Everything in your body needs water to function - including mechanisms responsible for fat loss
Nothing works without water
If there's any habit that 'unlocks' and make everything else possible, it will be this one. For that reason, eating slowly is the 2nd most important habit in the GameBook.
If weight gain is simply a matter of overeating and sub-optimal food choices, and the solution is to simply watch your food intake, then why do so many people still struggle with obesity?
The answer lies in how we individually define "having enough food"...and the truth is that we have a specific mechanism in our body that tells us exactly that.
We're talking about your hunger and satiety response.
But this mechanism has been abused for so long and so hard...it's completely numbed out and desensitized. To make up for it, we were taught to use crude methods - calorie/macro counting - when in fact the mechanism is readily fixable.
The solution - to take your time eating. Because it can take up to 20 minutes for your body to register that it has enough nutrients coming in. That's when you feel "full".
Eating slow allows your body to be able to digest better, stop just short of eating too much, and allow yourself the opportunity to make better food choices.
Here are some tips you can use to do this habit better:
Try this habit today!
Time your current existing meals
Add more time progressively and slowly as time goes by
1 serving each of protein, carb, vege should take 20 minutes min.
Contemplate your food
It takes up to 20 minutes before your brain registers there’s enough nutrients. Eating slow ensures that when you’re full, you haven’t overeaten.
Eating slowly allows your body to absorb more nutrients out of the food you ate
It’s the habit that makes everything else possible
Our bodies are highly adaptive. Whatever situations you subject it to you can expect it to try and cope with that by expanding, shrinking, strengthening, lengthening, etc…anything.
Same goes with our stomach. Every time you eat until you're 100% full (or more), you expand your stomach. Because of that, the definition of a "full meal" becomes, in a way...weird. What was once "too much" became "just nice".
When you stop eating at 80% full however, you just found a nice loophole. A CHEAT CODE. You walk away from that meal with:
And all that without even a smidget of hunger. Diets? Who needs them...
Not to mention that its been shown having less calories that you need not only makes you feel better, get leaner, and look better...you also live way longer. In lab studies, rats lived up to a whopping 50% longer (with full functionality) on a caloric restricted diet as opposed to the ones who eat their fill.
Okinawans say: "hara hachi bu" - belly 80% full. The Prophet says: "a full stomach is 1/3rds food, 1/3rds water, 1/3rds air". The French defined a complete meal as eating until you're no longer hungry.
So if you want to live a longer, healthier life, look better, get leaner, and be more energetic without a post-meal crash - instead of eating until you're full, eat until you're "no longer hungry". 80% full.
Here's some tips to make this habit work for you:
So what're you waiting for? Go get 'em champ!
Eat only when you’re hungry
Mind your portioning (how much you order/put on your plate)
Understand that it's OKAY to do a takeaway
Understand that this is the biggest, but most important hurdle
The 20% that’s missing is what’s going to be cutting the calories for you
That missing 20% allows you to function at your optimal energy state; no crashes or drowsiness
(personal favorite) A bit of hunger gives you an ‘edge’ and mental alertness
Living with a caloric deficit allows you to live longer
Everything in your body is regulated by hormones. They are the speedy dispatch delivery boys of every little function of every part of your body.
Need sugar to be cleared from your bloodstream? Relax - insulin got your back. Sugar too low? Adrenaline saves the day. Mr. Testosterone in his suit and tie comes a callin’ when there’s a commission to build a new ‘muscles skyscraper’.
Just as how no functions can be carried out without water, no hormones can be produced without protein - because hormones & enzymes (among other stuff) is made of protein!
Because of that, any form of deficit leads to plateau - your results come to a screeching halt, and you feel hungry all the time.
On the other hand, when you have enough protein, you:
The easiest way for you to ensure you have adequate protein intake in every meal is to first learn what are viable protein sources. For those who are hungry to learn, the Perfect Meals On-The-Go eBook we included in our 28DTC program is an excellent resource.
1 palm of protein = 1 serving of protein. All you need to do this habit well is to ensure you have at least 1 serving of protein with every meal throughout the day.
Try this habit today.
Learn what are viable protein sources (use the Perfect Meals OTG pdf)
1 palm = 1 serving of protein
Have a serving of protein with every meal
Aside from water, primary ingredients required for hormonal balance. Deficit leads to stagnation
Lose fat easier
Satiate hunger better
Keeps you fuller for longer
People tend to underestimate protein requirements
A lot easier than having all your proteins in one sitting
Every function in your body can only be carried out when signalled by hormones. When there’s not enough of that being produced, the less important functions (in other words, unnecessary for life) is ignored.
Because of that, the functions for fat loss is one of the last things to be carried out when resources (protein) are lacking.
But as important as that sounds, protein only determines how much hormones you can produce. The level of efficiency that these hormones operate on is determined by how much ‘fuel’ you give them. The ‘fuel’ here would be micronutrients - your vitamins and minerals.
Simply put, protein gives the potential for optimal hormone production; micronutrients determines the performance of these hormones.
In this modern day, the Standard Obesity-causing Diet (SOB!) is grotesquely under-fulfilled. Without supplementation, we need on average 6-8 servings of raw vegetables per day to create an optimal hormonal environment - but the average adult rarely gets more than 1 serving a day.
1 serving vegetables = 1 balled fist in volume
Restaurants, cafes and eateries all over the world rarely give anything more than ¼ serving of vegetables in the meals they provide. Just think of how much veggies are present in a sandwich meal, and you immediately see what I mean.
What made it worse is that most veggies being served are also overly cooked - causing the plants to lose more than 80% of their micronutrients and phytonutrients in the process.
Average consumption of less than 1 serving of overcooked veggies with 20% of the nutrients available, compared to an optimum standard of 6-8 raw veggies. See this situation, and you see the gravity of the situation we find ourselves in.
The good news is this; you don’t have to immediately jump into 6-8 servings of raw veggies (if you don’t want to). You can simply start by making sure you have SOME fruits OR vegetables in every meal.
You don’t have to be perfect; you just need to start somewhere.
Try this habit today
Start small, with little portion, if you aren’t used to this habit
Starting with fruits makes it easier
Eat slowly - veges taste better when you eat slow to enjoy the flavor. The more you dislike veges, the slower you go
Mostly because of the micronutrients present in fruits and vegetables
You need your vitamins & minerals for effective fat loss and health
Vitamins & Minerals, often overlooked, is the second most important thing. If you don’t do this, you’re deficient
The only thing stopping this habit is your relationship with it
In this habit, ensure all the drinks you had through the day is sugar-free.
In some parts of the nutrition world, experts have compared similarities between sugar and alcohol. Some even say that sugar is just as bad as alcohol!
Let’s imagine for a second if we ignore all the existing perception and societal conditioning about sugar, and see it just as a neutral object...
Yep - pretty close there. And we didn’t even need to mention cocaine or crystal meth!
Sugar doesn’t add any value to your life whatsoever. It causes us to give justifications and ‘logical’ reasons for its presence, unnecessary calories and energy lows throughout the day, and while all the while increasing our dependence on it. Sugar is motivated by addiction and should be treated as such.
When you practice this habit, you’ll learn to detach yourself from the need for sugary drinks. It’s a great way to start. In time, you’ll be completely free from this need.
Here are some questions you can ask yourself the next time you crave something sweet:
Try this habit now.
Learn how to detach yourself from the pleasures of sugary drinks. See another perspective
Ask: Why is it important to have this right now?
Ask: What purpose will this serve?
Ask: What are the things I was feeling or thinking right before I feel this need to drink?
Ask: Where will having this take me?
Sugared drinks add no value to your life
It gets you hungry faster
Gives you energy lows after the ‘high’ is over
Increases addiction to sugar
Pointless calories - adds as much as 125kcal per serving at a time. Going upwards to 700kcal+
Its motivated by addiction and should be treated as such
Two days ago we talked about how important micronutrients are, and what happens when we don’t have enough of them.
We also talked about how little of them we actually have in our modern day diets...because the fact is most people are severely undernourished!
Having fruits and veggies with every meal is not the end - it’s a start. And if you have at least 1 serving of fruits or vege with every meal, you’re already at 3 servings of fruits & vege per day.
Only two more to be able to put this habit as checked.
When you have 5 servings of veggies a day or more, you have so much goodness in your stomach you have little room for anything else. Lots of fibre keeps you full, and you have an easier ‘passage’ in the loo, too.
Speaking of which...fibres are your friendly gut bacteria’s favorite food.
Fun fact: when you have cravings for dessert, you are actually craving micronutrients! Vitamins and minerals - we have an inbuilt mechanism in our bodies that lets us know when we need them. But we often confuse the signal of micronutrient-needs with sugar-needs.
To do this habit well:
Okay champ, time to give this a shot!
Start with small, end with big
One fist = 1 serving
When you hungry, eat more vege
Take your time acclimatizing to it
When you have so much goodness in your tummy, you have no place for anything else
Lots of fibre helps keep you full
Having even MORE micronutrients helps you have more energy and be more alert
Easier passage in the toilet
Assists gut bacteria
BEST: Having this amount of micronutrients helps you manage cravings (because those cravings are actually just your body’s way of telling you they want vitamins)
A medium mug of unsweetened latte consisting mostly of milk has about 135 calories.
A pound of body fat stores roughly around 3,500 calories. It means that if you have a single mug of unsweetened latte every morning for 25.9 days, a little less than a month, you’ve just consumed enough calories to gain a pound of fat.
And that’s unsweetened. But what if it is?
Aside from latte (and milk), there are many other caloric drinks. All alcoholic drinks, 3-in-1 beverages, sodas, soy milk, and even what’s considered ‘healthy’ such as fruit juices are full of calories that gives empty calories.
How much calories have sneaked itself into your diet without you knowing it? Without you feeling it? Our culture today is saturated by unnecessary caloric consumption - one of the biggest ones being caloric-filled beverages. And the act of having caloric beverages is not only acceptable. It’s expected, endorsed, and encouraged.
These drinks doesn’t make you feel any fuller, adds nothing to your fitness journey, and doesn’t make you any happier in the long term. And yet people keep doing it.
Focusing on zelorie drinks, or zero-calorie drinks, doesn’t necessarily mean you must have ZERO calories all the time you drink something. We just want you to focus on smart options.
As beverage - black coffee or tea, hold the sugar. Floral or fruit tea works as well. Some supplements like BCAA and pre-workouts don’t have much calories. The point being, calories are not a necessity of benefits and flavors.
To do this habit well, simply get yourself acquainted with the nutrition label. You’ll be surprised with the information you learned.
Here are some other tips to start with this habit:
Until the next we meet, go ahead and give this habit a shot.
Anything under 15kcal for every 250ml cup of liquid, has low enough calories to be negligible
What has calories:
Any sugary drinks (of course)
Instant 3-in-1 beverages
All alcoholic beverages
Watch out: “Healthy” does NOT mean fat-loss friendly. Watch for stuff: like honey, milk, supplemental beverages
Watch out: creamy AND sugary drinks
Watch the nutrition labels
Caloric drinks are totally pointless
Caloric drinks adds a lot of calories
(run the numbers)
Unseen “healthy drinks” adds a lot of calories too so having only Zelorie Drinks will save you a lot of calories
The only true way to free yourself from negative health is the clarity that comes with knowledge and wisdom. The single most beneficial action that anyone can take, the investment with the best return of investment that saves time, money and effort, is the act of learning.
Being sugar free is the next step in your progress. You have nothing to lose and so much to gain, because added sugar does nothing for you - period. Sugar only cause people to want more sugar, just like a certain kind of other substance that we all know and avoid.
A commitment to being sugar free means to free yourself from the need of having anything sweet. The journey causes you to learn for real - you’ll see exactly how much food out there that uses sugar in their preparations (hint: it’s in almost everything).
Being sugar-free is a true bragging right. Not many out there are able to say that they are sugar-free. If you want to try this habit, here are some tips:
Go get ‘em champ.
Try to prepare your own food
Ask yourself whenever you’re having something that tastes sweet, if there are added sugars in there or are they naturally occuring sugar in the food
Read the nutrition label wherever possible. Create a habit of doing that.
You would become a wiser person because…
There’s nothing to lose, a lot to gain
Added sugar does nothing for you - period.
Freedom from the need of having anything sweet
You will learn to identify what kind of food has additional sugar, and what doesn’t
You will see exactly how much food there are out there that does have sugar in their preparations
How many people can say that they are sugar-free?
Let’s talk GI (glycemic index) and how it influences weight loss results.
The body stores fat whenever the ‘in’ exceeds the ‘out’. But at any point in time how much goes ‘out’ fluctuates depending on your level of activity; you burn more calories during training compared to watching Netflix.
On the other hand, you’ll also have ‘spikes’ in the calorie intake oh so every few hours - your meal times. It just so happens that normally, mealtimes tend to be at a time where we are kind of inactive (no workout).
GI is a measure of how fast the food you eat can be turned into sugar the in body and enter your bloodstream. The higher the GI, the faster your food converts to sugar - and the higher the ‘in’ at the point in time where you may or may not need so much intake.
For people who are interested in weight loss, this is quite unnecessary. So the solution to this is to have foods lower in GI.
Most of the common sources of carbs such as pasta, noodles, white rice, bread, very sweet fruits such as ripe bananas and mangoes, and all other flour based carbs sources are high in GI.
Having low-GI carb sources, “smart carbs” gives you less fluctuations in energy level. They also provide significantly more nutritional values, protein, micronutrients and fibre. A quick search on ‘white rice’ and ‘brown rice’ nutrient info will give you a very good idea of how much.
A complete change can be quite tough for most - so if you want to, you can start by changing half your carb intakes to smart carb sources. It’s not tough - if you do 3 meals a day, you can have 1 meal - or two - made with smart carbs.
So if you want in on all the benefits of having smart carbs (50% of the time), go get ‘em champ.
Can try cooking your own food
Opt for brown rice instead of white rice. Oats instead of cereal.
List of smart carbs
Root veges tastes really good too
It’s great if you can have smart carbs all the time, but usually that’ll involve cooking your own food. So since having smart carbs 100% of the time is going to be tough for most people, you can do 50% instead
More constant energy level as smart carbs are lower in GI value
Smart carbs has more nutritional value; more protein and micronutrients and fibres
The next phase of your progression is here. Not just protein, but the Rolls Royce of it all. The best one can afford - LEAN protein. Because what’s more valuable than money? Answer: time.
Making time for lean protein is something done by the truly devoted. It’s not about restriction, it’s about control. All the goodness of the previous habit: “protein with every meal”, but now you get to choose the kind of fat that comes with it.
Normal proteins like chicken thigh or beef ribs will inevitably come with some measure of animal fat. The quantities of it and type may or may not work with your individuality, so for those who want true control, starting this habit will take your nutrition to the next level.
How you can make this habit happen:
If you opt to make your own meals, here’s some handy cooking tips:
Now, if you are prepared to take your journey to the next level, go ahead and start shopping ;)
Steaks which are less marbled
Opt for fishes when having seafood
Read the Perfect Meals OTG book
How to cook these meat
Timing of cooking
Cutting the meat against the grain
Steam your fishes with low-fat sauces
Use lots of flavoring agents like spices and herbs
All the goodness of protein with every meal, but NOW you get to choose what kind of fat that comes with it
Do you know how regular cooking oils are made? Not the good ones, the regular ones. You know...the ones used by most restaurants and cafes. Most.
Next time you are grocery shopping, check out the cooking oil section. When a bottle says ‘hydrogenated’ anywhere in the ingredients’ list, that’s a ‘regular’ oil.
Go to the butter section. Pick up a tub of margarine and look at the ingredients list. Then, find ‘butter spread’ and do the same. See if you can spot any similarities.
Compare margarine/butter spreads and actual butter. Compare a regular oil with extra virgin olive oil.
Our bodies evolved to be fueled by natural fats, yet modern food is so saturated with imitation-fats that it’s somehow rarer to find natural ones. Because when it comes down to it, oil has become a cooking method, a way to prevent food from sticking to the pan, or make things crispy, rather than part of a dietary habit.
Because of that, industrialists say “Let’s make it as cheap as possible!” And our F&B industry use those offerings as fast as they come.
The processes that creates hydrogenated oils are designed to be cheap. Margarines are 60% cheaper than the price of butter. Hydrogenated oils are also superheated, refined, bleached, and deodorized before packaging. This process makes it carcinogenic.
Once you free yourself from the preconditioning by mainstream nutrition of what’s “healthy” and what’s not, you’ll find that there are great sources of fat you can find pretty easily.
Natural fats are simply any naturally occurring fats that exists in nature: animal fats, nuts, plants, certain fruits, and pressed oils are fine for the purpose of the GameBook.
Nuts include walnut, almond, peanuts and others. Olives and avocadoes are a great source of omega-3s. Fishes like salmon, and animal sources like grass-fed beef are also amazing as natural fat sources.
Easier options: butter, cooking cream, and santan.
If you’d like to have better nutrient absorption, have better mental performance, and have better control over your fat intake, try this habit! The easiest way to implement this is to cook your own meals.
Any naturally occurring fats from animals, nuts, plants, certain fruits, and pressed oils
Animals - skin & lard
Nuts - walnut, almond, peanut, etc
Plants - coconut
Fruits - olives and avocados
Pressed oils - canola oil, olive oil, corn oil, flax seed oil, etc.
Allows your cells to have better absorption of nutrients
Makes you smarter
Normal fat used in restaurants are usually hydrogenated fat which are refined, bleached and deodorized - and are carcinogenic
The next step BEFORE ‘healthy’ fat only
If you’ve been able to do the earlier 50% smart carbs habit, you’ve come far. Taking another step further would be to completely convert all your existing carb sources into smart carbs.
This habit is quite easy for those who have the ability to make their own meals. For those who do not, here are some tips to make this habit easier to follow:
If you control your carb sources in the morning and evenings after workout, you’d already have most of your sources coming from smart carbs. All that’s left is the lunch.
If you’re eating out for lunch, you may opt for complex sources like beans or pumpkin. The easiest way can be to skip it altogether - opt for meat & vege alone - since if you train in the evenings your energy requirement only spikes up during that time.
You can also prepare all your weekly smart carb sources at the start of every week. Some ways people do that:
All these food items store for good at least a week in the fridge.
Learning and practicing this habit is an adventure. Just remember: 100% is twice the number of 50%. If you want to take it to the next level this habit is worth it.
Try this habit today.
Cook your own meals, or at least the CARBS portion of your meals
Eat at places where they serve smart carbs
Wholegrain foods are STILL ‘smart carb’
TWICE the benefits of the 50% smart carbs habit!
Food in its natural state are rarely ‘addictive’. Coca leaves and poppy seeds aren’t ‘appetizing’ - until they’re processed into drugs. We’ve spent so long turning natural foods into highly desirable dishes that it’s more convenient to eat man-made than what’s natural.
Yet our industries continue to spend time and resources into developing even more processed foods in the name of taste and economics. And this has caused us to grow ever more reliant, ever more demanding about taste - in turn causing processed food to become increasingly common (and cheap).
So the most difficult dietary habit in the Nutrition GameBook is to eat Whole Foods Only. It’s tough, but those who does it, they do it because they can; because they treat their body like a temple, and because they want full control over every single aspect of their nutrition.
Committing to a ‘whole foods only’ nutrition habit means there’s very little chance for anything unwanted present in your food. It’s a habit for the health & fitness maestro.
So if you are a body virtuoso, this one’s for you.
‘Whole Foods’, by the GameBook definition, are things that are visibly made from scratch (with very minimal processing) using natural ingredients only. Those are:
All cooking is a form of processing. But for the purpose of GameBook, ‘processed foods’ are defined as:
Some take it a step further to either grow their own food, or even go completely organic. But don’t worry about that yet, because the reality is that most of the stuff you can find out there is going to be ‘processed’ - so for now just focus on getting whole foods first.
Eat only food that used to:
Or used to grew from:
Nothing canned or processed. You are exclusively holistic.
The very top of the 15 dietary habits you can do in the GameBook
Do it because you can
Do it because your body is your temple
Mark your achievement of fully integrating fitness into your own personal culture