Post Up GameBook


Post Up GameBook


Habit Level 1 - Post Up GameBook


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:

  1. Open to a new page every night before sleep
  2. Fill in what you ate throughout the day in the journal to the left
  3. Do the checklist on the right (among the many possible positive habits, what did you managed to accomplish?)
  4. Take a photo of the pages and post it up here in this support group


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


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Achieve Target Water Intake

Achieve Target Water Intake


Habit Level 2 - Achieve Target Water Intake


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:

  • If you don't workout at all, or workout 1x/week, drink at least 2 litres of water daily
  • If you workout between 2-3x/week, drink at least 3 litres of water daily
  • If you workout 4x/week or more, drink at least 4 litres of water daily


Here are some tips for you to optimize your water intake:

  • Have 2 cups of water before each meal (500 ml). This helps you manage your hunger and cravings a lot better, and ALSO give you more H2O. Amazing innit?
  • Carry around a water bottle with a specific volume measurement so you know how much you drank throughout the day
  • Increase your water intake in progressions; get used to a slightly higher water intake, and keep increasing it until you hit your target water intake
  • Add a lemon slice or even a bag of green tea into your drink/water bottle if you find plain water to be unpalatable


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


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Eat Slowly

Eat Slowly


Habit Level 3 - Eat Slowly


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'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:

  • Don't just eat your food. Contemplate them. What are the ingredients used? How were they prepared? Where do they come from? Who could be making them? Food can be very interesting in ways aside from taste.
  • Time your current meals, and progressively add time until you take at least 20 minutes for a full meal
  • A full meal is around 1 serving each of carb, protein, and veggies


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


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Stop Eating At 80% Full

Stop Eating At 80% Full


Habit Level 4 - Stop Eating At 80% Full


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:

  • a stomach that will shrink back down to its original size, allowing you to eventually eat the right amount for you
  • a 20% deficit in calories which most likely will come from your fat cells
  • ZERO 'post-meal-lethargy' whatsoever


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 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:

  • Eat whenever you're hungry! But ONLY when you're hungry
  • Eat SLOWLY
  • Be mindful of how much you ordered or put on your plate...always
  • Understand that it's OKAY to do a takeaway
  • Understand that this habit is the one that will make the most amount of difference in your fat loss journey


So what're you waiting for? Go get 'em champ!




  • Eat only when you’re hungry

  • Eat slowly

  • 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


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Protein With Every Meal

Protein With Every Meal


Habit Level 5 - Protein With Every Meal


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:

  • Recover better
  • Lose fat easier
  • Feel more satisfied with your food
  • Keep yourself fuller for longer


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

  • Recover better

  • 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


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Fruit Or Vege With Every Meal

Fruit Or Vege With Every Meal


Habit Level 6 - Fruit Or Veggie With Every Meal


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


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Zero Sugar Drinks

Zero Sugar Drinks


Habit Level 7 - Zero Sugar Drinks


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...



  • a substance that creates a chemical reaction in our brain: making us go ‘happy’
  • the longer you have it, the more you get used to it
  • can be addictive
  • treated as a perfectly normal part of dietary habit for some people, and completely unacceptable among others



  • a substance that creates a chemical reaction in our brain: making us go ‘happy’ via sugar high
  • the more you have it, the more it takes for something to taste sweet
  • can be addictive. In fact, a lot of people out there often proudly say: “I need sugar! I need something sweet right now!”
  • considered as a perfectly legitimate part of a normal dietary habit the world over


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:

  • Do I really need this, or do I simply want this?
  • Why is this important right now?
  • What influenced me to have this urge to drink?


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


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5 Servings Veggies Per Day

5 Servings Veggies Per Day


Habit Level 8 - 5 Servings Veggies Per Day


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:

  • “Start small, end big” - take things one step at a time. You don’t need to jump to 5 serves a day if you’re not yet ready.
  • Eat slowly. Veggies taste better when eaten slow. Contemplate your food.
  • 1 serving veggies is the size of your fist
  • Start your plate with veggies first, then only protein, then carbs
  • Opt for vegetables first when hungry. They’re the best part of your meal
  • Finally, experiment. Veggies you cook yourself will taste better than most eateries out there.


Okay champ, time to give this a shot!



  • Start with small, end with big

  • Eat slowly

  • 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)


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Zelorie Drinks Only

Zelorie Drinks Only


Habit Level 9 - Zelorie Drinks Only


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:

  • Start with zero-sugar
  • Replace your 3-in-1 beverages
  • Be mindful about alcoholic drinks
  • Suspect what’s labeled as ‘healthy’. Find out for yourself if its true
  • Watch out for drinks that tastes creamy


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


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Sugar-Free Day

Sugar-Free Day


Habit Level 10 - Sugar-Free Day


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:

  • Try preparing your own food. If you’re not familiar with cooking, it’s actually fun. And it is also something that a person truly in control of their food does regularly.
  • Ask yourself whenever you tasted something sweet in your dish if there might be added sugar in there. Is it naturally occurring, or was something added?
  • Create a habit of reading the nutrition label wherever possible. You’ll be surprise at what you learn


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?


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Smart Carbs 50% Of The Time

Smart Carbs 50% Of The Time


Habit Level 11 - Smart Carbs 50% Of The Time


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.


Some suggestions:

  • Try cooking your own meals. Schedule a day of the week where you prep all your smart carbs to bring to work!
  • Brown rice, oats, root vegetables (sweet potatoes, cassava roots, etc can taste really good), squashes, or whole grains like barley, corn, quinoa, and even beans (yes, beans). There are lot’s of options when you really see it
  • There are healthy (and delicious) food delivery services that provides options for 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


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LEAN Protein With Every Meal

LEAN Protein With Every Meal


Habit Level 12 - LEAN Protein With Every Meal


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:


  • When you’re out, opt for skinless lean meat. Chicken breasts, beef and fish steaks, and crustaceans prepared with controlled amounts of oil
  • Eggs are completely fine as long as they’re not deep fried (think Thai omelets)
  • Read the Perfect Meals On-The-Go eBook and you will gain all the knowledge necessary to do this habit well when you’re outside


If you opt to make your own meals, here’s some handy cooking tips:


  • Use slow cooking. The low heat and long duration prevents the protein from hardening up
  • Time your cooking if you’re grilling or boiling a protein. Overcooked meat is tough meat
  • Cut your meat against the grain and they’ll be much easier to chew
  • Steam or even braise fishes using low fat sauces, like soy or good quality oyster sauce
  • Try some Japanese & Korean recipes
  • Don’t skimp on flavors! Use lots of herbs and spices in your food. Turmeric, for instance, contains lot of antioxidants. There are many other spices and herbs that share similar qualities too


Now, if you are prepared to take your journey to the next level, go ahead and start shopping ;)




  • Skinless meat

  • Eggs

  • Steaks which are less marbled

  • Opt for fishes when having seafood

  • Read the Perfect Meals OTG book

  • How to cook these meat

    • Slow cooking

    • 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


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Have Natural Fats Only

Have Natural Fats Only


Habit Level 13 - Have Natural Fats Only


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.


Shocked yet?


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


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Choose Smart Carbs Only

Choose Smart Carbs Only


Habit Level 14 - Choose Smart Carbs 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:


  • Cook your brown rice in a large batch using a rice cooker
  • You can do the same with root vegetables like potatoes, sweet potatoes, and yam. Those are delicious and keeps very well too
  • Make overnight oats in a jar before you go to bed every night.
  • Smart carbs are everything but boring. There are so many options: barley, corn, steel-cut oats, quinoa, popular beans & legumes like dhal, peas, and kidney beans. Average cooking time for all the grains, beans & legumes are at 20 minutes
  • Experiments are fun. The more you do it, the more you’ll learn, and the more options you can see


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!


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Eat Whole Foods Only

Eat Whole Foods Only


Habit Level 15 - Eat Whole Foods Only


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:

  • Stuff that used to walk, run, fly, or swim
  • Stuff that grew from trees or from the ground (or hydroponic gardens - ie vegetables)
  • Habit Level 12: Lean proteins (steak, fish, chicken, etc. meats and seafood)
  • Habit Level 13: Natural fats only (no hydrogenated oils or margarines)
  • Habit Level 14: Smart carbs only (whole grains and root veges)


All cooking is a form of processing. But for the purpose of GameBook, ‘processed foods’ are defined as:

  • Stuff made of other pre-made stuff (i.e. flour products: noodles/pasta, bread, biscuits, cakes, etc)
  • Pre-made meat products like sausages, patties, canned meat, etc
  • Anything that comes ready to eat (unless you go to a good restaurant whose quality you can trust)


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:

    • Run

    • Walk

    • Swim

  • Or used to grew from:

    • Trees

    • Ground

  • 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


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