10 Steps to Becoming THE OPTIMAL YOU. By Holistic Nutritionist & Personal Training Specialist Pedi Mirdamadi

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1 10 Steps to Becoming THE OPTIMAL YOU By Holistic Nutritionist & Personal Training Specialist Pedi Mirdamadi

2 What you can expect... With this E-book we wanted to provide you with 10 things you can begin to implement right away to get the most out of your workouts and kick start your journey to becoming The Optimal You! DISCLAIMER The information contained in this E-book is not intended to be medical advise in any way. Please consult with your doctor before starting a workout or diet plan.

#1 REPLACE PROCESSED FOODS WITH WHOLE FOODS not all calories are created equal Counting calories is a tedious taste and not an effective way to lose weight or achieve your goals.

3 #1 REPLACE PROCESSED FOODS WITH WHOLE FOODS not all calories are created equal Counting calories is a tedious taste and not an effective way to lose weight or achieve your goals. What is more important is focusing on food quality as opposed to food quantity. Food is information for the body and 100 calories coming from vegetables are the same as 100 calories coming from French fries! The food we eat affects many biological processes in the body. For example, food has a direct impact on the microbiome (bacterial balance) inside our digestive system, which influences the body's metabolism (the rate at which you burn fat) and so much more! Avoid eating processed foods like bread, fruit juice/soda, sweeties, pasta, and pastries. Limit the intake of gluten containing foods as well as dairy. A good rule of thumb is that if it has a long ingredient list, chances are its not good. Eat a diet high in whole foods. Eats foods made by God/nature and not by man. Eat plenty of fruits, vegetables, legumes. nuts, seeds, lean meats, and wild fish.

#2 AVOID DRINKING WATER WITH MEALS Do you get acid reflux? Bloating, indigestion, or gas? This one s for you! When you swallow food, the first place it goes is your stomach.

4 #2 AVOID DRINKING WATER WITH MEALS Do you get acid reflux? Bloating, indigestion, or gas? This one s for you! When you swallow food, the first place it goes is your stomach. In the stomach, there is acid that plays an important role in the digestion of food, especially protein. Drinking water with meals dilutes the acid in your stomach, which impairs digestion. This can result in symptoms including acid reflux, bloating, abdominal pain, malabsorption of nutrients, and even headaches and fatigue. Limit water and fluid intake to sips with meals. Aim to drink water at least 30 minutes before and after eating to allow for optimal digestion.

5 #3 LIMIT SUGARS & ARTIFICIAL SWEETENERS Why sugar prevents fat loss! Eating or drinking sugary foods causes a rapid rise in blood sugar. This rise in blood sugar causes a release of insulin in the body. Insulin turns off the fat burning pathway and acts like a fertilizer for fat. The faster and higher blood sugar spikes, the more insulin that is produced, and the more likely the sugar is going to be stored as fat in the body. Simple carbohydrates such as sugary food and drinks, fruit juice, white rice, and white potatoes result in a rapid rise in blood sugar. These foods are likely to be stored by the body as fat. To make things worse, simple carbohydrates are often processed, which means that most of the nutrients in the food have been removed, leaving nothing behind but sugar. On the other hand, complex carbohydrates such as brown rice, sweet potatoes, quinoa, legumes, vegetables, and oatmeal result in a more gradual rise in blood sugar, making it less likely for them to be stored as fat. Choose complex sources of carbohydrates whenever possible to keep blood sugar stable and burn more fat!

6 #3 LIMIT SUGARS & ARTIFICIAL SWEETENERS what about calorie-free sweeteners? Even though artificial sweeteners such as splenda, stevia, and aspartame do not have calories, it doesn t mean they cannot lead to weight gain. In fact, studies are now showing that artificial sweeteners can in fact contribute to weight gain by altering the gut microbiome (bacterial balance in the digestive system). The microbiome in the gut plays a huge role in controlling metabolism and so much more! Aspartame, specifically, has been considered the most dangerous substance added to food today! Avoid aspartame at all costs. Replace all artificial sweeteners with more natural sweetener options like honey and be sure to avoid aspartame!

7 #4 NO ELECTRONICS IN ROOM YOU SLEEP Are you getting quality sleep? The body does most of its repair when we are sleeping. We build muscle and burn fat when we are asleep as the majority of our anabolic hormones (those that build muscle) like testosterone and growth hormone are produced during deep sleep. Not enough and poor sleep can suppress the production of these hormones and can elevate cortisol, a stress hormone. Elevated cortisol can lead to fatigue, brain fog, overeating, and weight gain, especially around the waist. The research is now showing that radiation released from electronics, especially cell phones, can disrupt sleep and prevent the body from reaching the deeper stages of sleep. Most of us struggle to get enough sleep so the least we can do is make sure we are getting quality sleep. Aim to sleep 8 hours each night and remove (or at least turn off) all electronics from the room you sleep, especially your cell phone.

#5 REMOVE PLASTIC FROM YOUR LIFE DANGERS OF PLASTIC BOTTLES Plastics contain chemicals called BPA, or Bisphenol A, and phthalates which end up in our drinking water and into our body when we drink

8 #5 REMOVE PLASTIC FROM YOUR LIFE DANGERS OF PLASTIC BOTTLES Plastics contain chemicals called BPA, or Bisphenol A, and phthalates which end up in our drinking water and into our body when we drink out of plastic bottles. BPA and phthalats are endocrine disruptors, which means they disrupt the body s hormone balance. These chemicals can increase estrogen levels in the body which may lead to weight gain and numerous other health issues. They can also decrease testosterone levels in males. BPA is also a mitochondrial toxin. Mitochondria are the cells energy production center. The health of our mitochondria are crucial for physical and mental performance. Although some plastic bottles claim they are BPA-free, they are not. Companies are allowed to legally label their product as BPA-free if it contains less than 5% BPA, which still has negative consequences. Throw out your plastic bottles and invest in a stainless steel bottle you can take with you wherever you go!

9 #6 LADIES, LIFT WEIGHTS TO BURN FAT! WEIGHTS OVER CARDIO FOR FAT LOSS! Ladies, if your goal is to tone down and lose body fat, you must lift weights! Too often I see woman only doing cardio and avoiding weights because they are afraid that if they lift weights they till get too big. Rest assured weights don't make you grow overnight so getting too big should not be a concern. If your goal is to burn body fat and tone, lifting weights should be a priority. Not only do you burn more energy lifting weight than doing cardio, but weight training increases muscle mass, which increases your body's' metabolism, (how much energy it burns). It is like turning on a fat burning furnace! Aim to lift weights 3-5 times each week for minutes. Focus especially on the bigger muscles like legs and back and aim for reps!

#7 INTERVAL TRAINING FOR MAXIMUM FAT LOSS MOST EFFECTIVE WAY TO DO CARDIO! Most people at the gym do steady state cardio, which is a big waste of time if your goal is to lose weight or body fat.

10 #7 INTERVAL TRAINING FOR MAXIMUM FAT LOSS MOST EFFECTIVE WAY TO DO CARDIO! Most people at the gym do steady state cardio, which is a big waste of time if your goal is to lose weight or body fat. Steady state cardio involves doing cardio for the same intensity over a period of time. To make cardio more effective, perform HIIT (High Intensity Interval Training). HIIT involves alternating between bouts of high intensity with medium intensity. For example, run 80% of max for 30 seconds and alternate with a light jog at 50% of max for 1 minute, repeating this for 5-10 intervals. Countless studies have found that interval training is a more effective way to burn body fat than steady state and also takes less time. Interval training significantly raises your body`s metabolic rate for several hours following exercise, increasing fat loss. Perform 15 minutes of HIIT cardio after weight training on a track/field or on a treadmill set on an incline for optimal results!

#8 PERFORM DROPSETS & SUPERSETS get 2-3x times more results from each workout! Drop sets and supersets are two principles that everyone should incorporate into their workouts.

11 #8 PERFORM DROPSETS & SUPERSETS get 2-3x times more results from each workout! Drop sets and supersets are two principles that everyone should incorporate into their workouts. Dropsets involve decreasing the weight after reaching failure and continuing the set for a few more reps. Supersets involve performing two sets of different exercises back to back, with no rest. Dropsets are a great way to maximize muscle building by fully exhausting the muscles. When you perform a set with a specific weight, you are recruiting a certain group of muscle fibers. By stripping the weight down, going lighter, and continuing the set, you are recruiting a different set of fibers, which results in muscular growth that would not be achieved in a single set. This also ensures the muscle is fully exhausted. Supersets are done by performing two exercises for the same muscle group, or different muscle groups, back to back with no rest. Performing two sets back to back for the same muscle group is a great way overload that muscle and stimulate additional growth. Both methods are also great for keeping the heart rate elevated, which results in greater fat loss. Include dropsets and supersets in your workout to maximize muscle building and fat loss!

#9 LIMIT STRESS THE SILENT KILLER Stress is one of the most destructive things for our body. When we experience stress our body releases a hormone called cortisol.

12 #9 LIMIT STRESS THE SILENT KILLER Stress is one of the most destructive things for our body. When we experience stress our body releases a hormone called cortisol. Cortisol results in a rise in blood sugar, elevations in blood pressure, and weight gain around the waistline. Although we can't avoid stress we can utilize strategies like deep belly breathing to make our bodies more resilient to stress. Deep belly breathing involves taking deep and slow breaths through your abdomen and bringing your attention to your breathe. Deep belly breathing has been shown to increase oxygen levels, lower blood pressure, and much more! Spend 2 minutes a couple of times a day to take deep slow belly breaths. Stress also shuts down our digestive system. Our body runs on a continuum between a state of sympathetic (fight or flight) or parasympathetic (rest and digest) activation. When stressed we are in a state of fight or flight and our rest and digest features are inhibited. Meaning our digestive system is shut off! Always eat in a calm relaxed state. Take a few deep breaths before eating to put your body in rest and digest mode!

13 #10 EAT MINDFULLY & CHEW FOOD WELL So many people eat on the go, or in front of the TV, without paying any attention to the food they are eating. What they fail to realize is that the brain and the digestive system are connected. The site, taste, smell, and thought of food stimulate the digestive system to secrete enzymes and digestive juice, preparing it for digestion. Eating mindlessly does not give the digestion system a chance to prepare for the entering food. Another important eating practice is chewing food well. The more you chew your food, the more surface area enzymes have to work on. Chewing also leads to the production of enzymes within the digestive system. Both of these factors contribute to more nutrients being digested and absorbed. Avoid eating in a rush. Be mindful of the food you eat and aim to chew each mouthful 30 times before swallowing.

14 Ready for RESULTS? We suggest implementing the tips mentioned in this e- book right away for optimal results! If you are ready to take things to the next step be sure to sign up to our Fitness and Health Academy. Our Academy includes workouts programs for all goals and levels, including programs you can perform from home! Abs programs, meal ideas, recipes, and several nutrition tools! Click here to learn more. Yours in Health, Pedi and Paul

Introduction Causes Of Out Of Control Hunger...3. Dehydration...3. Hyperthyroidism...4. Your Hormones Are off...4. You Skip Meals...

Introduction Causes Of Out Of Control Hunger...3. Dehydration...3. Hyperthyroidism...4. Your Hormones Are off...4. You Skip Meals... Table of Contents Introduction...2 10 Causes Of Out Of Control Hunger...3 Dehydration...3 Hyperthyroidism...4 Your Hormones Are off...4 You Skip Meals...4 You re Not Sleeping...5 You Rush Through Meals...5