As a high performance diet and lifestyle coach, I get asked all the time…“What books do you recommend to lose weight?”
My response? Well, it’s not what you’d expect.
There are a few books that, among a sea of others, I view as essential “must reads” for anyone looking to cultivate a new mindset and deepen awareness. Approaching this whole dieting thing from a new perspective, you will understand that success goes far beyond the food you eat.
I suggest you start with these books and you will learn how to lose weight (even though they teach nothing about weight loss):read more
Here’s a Q&A I recently conducted with one of my star clients, Matt, who signed up for private 1:1 coaching.
Matt, why bother doing EvolutionEat? Why did you want to master your diet? You’re a freelancer, a solopreneur, you play basketball, you work out, you’re trying to grow your business, you like spending time with your friends. You have loads of stuff going on. Why EvolutionEat, and why now?
“Because it was finally time to stop feeling shit about my diet. And about myself, in a way. I’d often come home from basketball, or be stressed and tired from work, and I’d use that as an excuse to just eat a load of crap. Which, in my case, was a load of sugar. Cookies, cakes, sweets, chocolate. Sometimes I’d literally eat an entire bag of cookies, a few cakes, a big bag of sweets, and a whole bar of chocolate. And I’d keep going until I was way past full. I’d just eat until I felt sick, pretty much. And even then, sometimes, I’d just keep going because I needed more and more of that instant high
I didn’t seem to be able to stop. But then part of me also didn’t want to stop, which was confusing.
I guess I just felt out of control. These binging episodes held complete power over me. And I knew it wasn’t sustainable. Was I just going to do this for the rest of my life? What about when I had a wife and kids? Would I still do it then?
I didn’t want to be the person I was being. Not any more. So that’s when I knew I had to do something – even though, yes, I’m a fairly busy guy. But busyness could forever be an excuse.”read more
So you’ve committed to your new diet but you still haven’t lost any weight. Or you’ve only lost a few pounds, a lot less than you expected.
You’re frustrated. Annoyed. Thinking about giving up and going back to your old ways.
I get it. Plenty of my clients have felt this way. But, before you revert to your previous diet – something you already decided needed to change – just read this.
Even if you take away just one of the items on this list, it will be worth it. I promise.read more
When a baby is learning how to crawl, its parents don’t say, “That’s not good enough; you have to walk!” And when that baby does start to walk – after countless failed attempts without any loss of enthusiasm – the parents don’t say, “Not good enough! You must run!”
When you want to get fitter, you don’t run a marathon straight away. That would be insane and you could seriously injure or exhaust yourself. Instead, you’d start by running for 10 minutes. That’s enough.
It’s the same if you want to start lifting weights. You don’t put the heaviest weight on the bar and try to lift it; you should load the lightest amount that seems a minor challenge, see how you do, and adjust from there.
Same as when someone starts playing basketball. If they started shooting three-pointers right away, they’d probably miss every single one because they’d have no idea what they were doing; their only ‘strategy’ would be to ‘throw and hope.’ Then they’d feel discouraged, figure that basketball ‘just wasn’t for them,’ and probably give up (especially if they have a fixed mindset).
How would this approach ever lead to success? How would this not lead to failure?
And yet…this is exactly how we’ve been told to ‘diet’.read more
28-time Olympic medalist, Michael Phelps, is easily the best swimmer to ever dive in the pool.
According to Charles Duhigg, in his popular book The Power of Habit, Phelps’ coach, Bob Bowman, helped make Phelps the best swimmer in the world by helping him cultivate a set of strategic habits that made him the strongest mental swimmer in the pool.
He didn’t need to control every aspect of Phelps’ life—all he needed was to target a few specific habits that had nothing to do with swimming and everything to do with creating the right mindset.
As Duhigg explains, each night before falling asleep and every morning after waking, Phelps would imagine himself jumping off the blocks and, in slow motion, swimming flawlessly. He would visualize his strokes, the walls of the pool, his turns, and the finish. He would imagine the wake behind his body, the water dripping off his lips, what it would feel like to rip his cap off at the end.
During practices, when Bowman ordered Phelps to swim at race speed, he would tell him to “Put in the videotape!” and Phelps would push himself as hard as he could. It almost felt anti-climactic as he cut through the water. He’d already done it before. He already knew what it looked like. He’d already embodied the motions of success.
Eventually, all Bowman had to say to Phelps was “Put in the videotape” before a race. This would set Phelps off into his pre-race warmup routine, a long series of stretches, music, movements, visualization and personal rituals – none of which had anything to do with swimming directly.
Phelps embodied success before he’d even gotten into the water by training a specific routine suited exclusively to him.
As a high performance coach and lifestyle designer, I work with dozens of entrepreneurs, executives, and in-demand badass human beings who battle their health on a daily basis to achieve a nearly impossible standard of success.
Time is the enemy. “There’s not enough time to take care of myself and support my business,” is a constant refrain I hear.
Meet my client, Karen…read more
Diets are inherently contradictory. They demand you to fit a new set of instructions (the diet itself) into your old lifestyle.
Instead, you should be working toward building a new lifestyle.
Diets promise short-term solutions: “try our 10-day quick-fix, magic elixir, ultra-secret, fat-scorching solution!” Well, that’s great, but what happens after 10 days?
Think of it this way: diets are like cramming for a test. You might pass the test but what did you get out of it? Do you really think that you’ll be able to override an entire lifetime’s worth of habits with a new set of rules in a snap of the finger?
The answer is No. And if you’ve ever tried and failed a diet before, that’s proof.read more
“And that’s your norm? OK. Not much sleep. And how many cups of coffee?”
“Six or seven, and then two or three energy drinks after dinner.”
“What’s for dinner?”
“Take out, every night. Chipotle, or pizza, or yea…mostly Chipotle. Plus then I’ll have a bag of chips and maybe a Snickers from the vending machine at the office depending on how late I am.”
“And how often do you prepare your meals?”
“Never. I don’t have time to think about it.”
This is an exact excerpt of a conversation I had with a new client the other day. Unfortunately, this is not a rare occurrence. I have these conversations all the time.
As a high performance dietary strategist and lifestyle designer, I work with dozens of entrepreneurs, executives, and in-demand badass human beings who battle their health on a daily basis to achieve a nearly impossible standard of success.
Time is the enemy. “There’s not enough time to take care of myself and support my business,” is a constant refrain I hear.read more
If there’s any group of people you’d think would value cold, hard, pure results, it’s professional athletes.
After all, that’s what they get paid for, right? Not to “play well” or to “have fun”, but to win.
Let’s take a look at 3 of the greatest athletes of all-time: Tiger Woods, Lebron James and Michael Jordan.
What can we learn from the way they played their games when it comes to our health?read more
For some, it kicks in immediately. For others, after a few weeks. For a particular few, it never happens. When you cut your overall carbohydrate intake, chances are you’ll experience the “low carb flu.” The more drastic the cut, the harder it hits.
It feels like you’re having the flu, only you’re not sick – you’re just cutting carbs.
So what gives? Isn’t a low-carb diet supposed to make you feel better, not worse?
Yes it is – and yes it will. But for some people, there’s an initial period of adaptation while your body switches gears.
Here’s what to do to mitigate the effects of the low carb flu…read more
I received this question from a reader the other day.
“Hi Daniel, I’m so excited to watch your online course and pray this works. I need your help with my eating. It’s just gotten out of hand. I’ve gained 70 pounds after the birth of my third child and cant get it off…even though I want to get it off, it feels like I don’t really want to. There’s no motivation. Or the motivation is to eat. It’s like the one thing I look forward to at the end of the day. I love ice cream and eating fast food. How can I overcome my emotional eating?”
Thanks so much for your question. I know it’s a tender subject matter so I’ll leave your name anonymous.
Here’s my lengthy response. It’s a good one, so please take the time to read it if you struggle with emotional eating (like I do).read more