When it comes to losing body fat, the concept of a calorie deficit is key. Although it may seem like a technical term, the principle behind it is simple: consume fewer calories than your body uses. Your body needs energy to maintain basic functions such as breathing, maintaining body temperature and allowing physical activity. When the energy you take in...

It's common to hear phrases like "I don't exercise because I have no energy" or "my day is already exhausting enough." But, paradoxically, the solution to this lack of energy could be exactly what you avoid: exercise. Although it may sound contradictory, science shows that physical movement not only consumes energy, but also generates it...

Amino acids are the building blocks of proteins, essential for almost every biological process in the human body. From muscle repair to hormone and enzyme production, their role is critical in our health and physical performance. If you're looking to optimize your nutrition or athletic performance, understanding the different types...

The negative impact of high glycemic index foods on health is undeniable. Options such as pizza, bread, tacos, rice, spaghetti, sweets and sugary drinks quickly raise blood glucose levels, triggering harmful effects on your metabolism and putting your health at risk. However, there is an incredibly effective tool that can...

Blood sugar is not a parameter that should only concern diabetics. In modern life, almost everyone experiences spikes in blood glucose throughout the day, mainly due to the consumption of foods rich in refined carbohydrates, such as bread, rice, pasta, added sugars and sugary drinks. Even foods such as whole grains, fruits and vegetables can contribute...

If you're looking to build muscle and improve your physical performance but aren't taking creatine yet, you're slowing down your progress. Recognized as one of the most effective and scientifically backed supplements, creatine stands out for being affordable and safe, with benefits that even transcend the sports field...

Whey protein is one of the most popular supplements among those looking to improve their physical performance, stimulate muscle growth or reduce body fat. Extracted from the cheese-making process, this protein is a rich source of essential amino acids, including BCAAs (branched-chain amino acids), which are essential for muscle recovery, protection...

We often hear that “we need to sleep eight hours a night” to recover well and stay healthy. However, this approach fails to take into account something fundamental: the quality of sleep and the time we spend in each of its phases. It is possible to sleep for eight hours and still not have optimal recovery. Just as it is possible to sleep for less and still achieve sufficient amounts of...

Nowadays, social media has become a fundamental part of our daily lives. However, there is increasing evidence that it is having a negative impact on our quality of life. That is why in this newsletter I will talk about how and why to quit...

A summary of the nutritional essentials proposed by Dave Asprey in “The Bulletproof Diet” for living a long, healthy life at the highest level of performance. This may seem like an exaggeration, but your diet is the foundation of not only your weight, but also your IQ, your stress level...