What will change in the world of fitness?

Since a few years we have seen a great number of innovations in the fitness industry. With wearable tech dominating the past few years, it has shaped a craze around measuring all kinds of performance metrics. Everyone is now a professional athlete. Will we need personal trainers in the future or will your PT be on your wrist or implanted as a chip?

Maybe we are not getting chipped just yet, but how about a suit that sends electrical impulses through your body while you work out?

#1 EMS Training

Personally I am a little scared of electricity, but if it could enhance the effectiveness of a workout by 50%, I might reconsider.

EMS training is what we are talking about here. EMS stands for Electro Muscle Stimulation. If you do not have enough time, with EMS you can cut your workout time down to 20-minutes. The EMS machine activates 80% of your muscles simultaneously, making it probably the most efficient way to workout ever.

Prediction: We will see devices in regular households that were until now only for physiotherapists or professionals.

#2 Tech-Abetted Home Gyms

Have you heard about mirror? Since training at home by yourself can be boring, Mirror can change that. If you want some tech in your house, this is the right option for you. Try Mirror on a subscription base and you can workout from the comfort of your home and watch yourself flex in the mirror without feeling awkward.

Prediction: Smart Home gyms will become more popular in our busy lifestyles, exchanging regular gyms to save user’s time and money.

#3 Mindfulness and Recovery

Not so long ago, in a land not so far away there was a saying: ‘No pain, no gain’. Mindless pumping day after day, expecting great results. Professionals are now realizing that former non-fitness related practices, such as meditation, are vital for good performance.

Recovery especially, has so many different varieties, but a shower and a protein shake doesn’t cut it anymore. There is Marc Pro for example, an electronic muscle stimulation device for self-use.

Foam rolling 2.0 is has arrived. HyperIce has brought a vibrating high tech foam roller to the market. They have used technology to make foam rolling even more effective.

Prediction: We will see more common devices such as foam rollers, yoga mats, weights and gym machines being infused with technology to make them more efficient and also personalized to individual needs.

#4 Cold Workouts

What about the warm up? Cold temperatures are really good for you as I have written about it in my earlier post, get cold now, thank yourself later.

The company Brrrn has taken initiative in this matter and started offering classes in New York City. So next time you go for a run in winter forget the long-sleeves.

Prediction: In 2020 we will see more variety in fitness and health studios, cold workout studios will increase around the Western world.

#5 Wearables

From a step tracker to a healthcare device, wearables have seriously leveled up. In addition to tracking your steps, they now also monitor your heart rate, sleep patterns, stress levels, menstrual cycle, fertility windows and noise levels.

It is not just watches and wristbands anymore. The new Oura ring has made headlines this year. It is a sleep tracking device, helping you to optimize your sleep to increase your performance.

Prediction: Wearbales will become smaller and more efficient, tracking more metrics than ever before, giving us the power to take care of our health and avoid doctor visits by preventing problems from arising through technology.

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5 Highly successful people to follow in 2020

It’s almost time for those cheesy New Year’s resolutions that will last until the end of January, until we fall back into our old habits.

There are times in our lives where it seems easier to start a new pattern. Mostly these times happen when something emotional happens. A death of a close friend can be absolutely devastating or trigger the courage to do something with your life that you have always wanted to do, but never quite managed.

Have you heard about the stories where the person who almost died in a car accident completely turned their life around? Many times, this type of desperate moment would allow us to break out of our old ways of doing things.

A New Year on the other hand is not something very dramatic, yet we still feel the urge to change something. One thing a New Year does is that it gives you the illusion that all the failures and disappointments that you have experienced in 2019 are erased in 2020. This happens simply because we’re under the illusion that we’re dealing with a different number so the number we’re in (the year 2019) will disappear (and all the horrible things that come with 2019), right? How often do you not move ahead because you feel like there is too much baggage that you are carrying around with you?

Another factor that helps us change in the beginning of a New Year is marketing. Companies usually encourage the culture of New Year new me too. You see dozens of offers in the fitness industry. It works well, they get their members and still have space in the gym as most are already gone in February.

Why do we need a New Year, a perceived new beginning, to start? Because it gives the sense that everything is possible. When you start learning a new language in the beginning it seems possible, learning a new instrument it seems possible and then after a few days of learning it gets hard. If you are disciplined, you may be able to go for longer periods, but eventually you will give in.

What you you need is accountability. You need someone to hold you accountable for your goals. Somebody to ask you: How are you doing? What steps are you taking to achieve your goal?

If you want to achieve your goals it is helpful to have a mentor. If you don’t have one personally, then read our top picked people you can follow who put out great content to help you stay true to your goals.

#1: Daniel Di Piazza

Image result for Daniel di piazza

Daniel is a best selling Author and entrepreneur. He has some great content all over the web. He has been featured in Forbes, Time Magazine and Fortune Inc.

Next to the great business advice, Daniel has some great advice on life in general, especially when it comes to goal setting and accountability.

His book ‘Ditch your Average Job Start an Epic Business and Score the Life you want’ is also helpful in developing your passion.

#2: Tom Bilyeu

Image result for tom bilyeu

Well known for his podcast show called Impact Theory, Tom constantly has the world’s most interesting and successful people on his show. Ray Dalio, John Travolta, Mark Manson, Simon Sinek and Steve Aoki have all been featured on Impact Theory.

Tom goes all the way to the core in his conversations by diving deep into the subject and analyze it from different angles. This is one of the most educational podcasts out there.

#3: Dan Peña

Image result for dan pena

If you are ever feeling sorry for yourself and need someone to kick your lazy ass out of bed, there is no better person than Dan Peña!

Known as the ‘50 billion Dollar man‘, Dan Peña lives in a castle in Scotland, from where he is teaching his Quantum Leap Advantage (QLA) Seminars.

If you have a problem with cursing, please do not listen to Dan. There is tons of free material on his website.

#4: Tony Robbins

Image result for tony robbins

Tony is mostly known as a Guru. He has written numerous books about self-development such as  ‘Unlimited Power’ and ‘Awaken the Giant Within‘.

There is probably years worth lengths of videos from Tony online. He often focuses on the ‘why’ of things, which is why my girlfriend loves him! To get somewhere, your ‘why’ has to be big enough. If you do not know why you should do something, you will not do it.

#5: Gary Vaynerchuk

Image result for gary vaynerchuk

Born in the former Soviet Union, Gary Vaynerchuck is now a very successful businessman. His no BS approach on stage and pretty much in general makes it very entertaining to watch him. He has built a big social presence through his #AskGaryVee Show.

If you are into digital marketing and the social media world, take a look at Gary’s website for free downloadable material.

The good part about the Internet is that you have access to many people who can inspire you and motivate you in 2020. Whenever you feel like you are stuck or you feel like giving up, think about one of your favourite entrepreneurs, athletes or maybe a family member that you respect and admire. Ask yourself what would they do in the situation you’re in and act accordingly.

Sometimes such a simple approach can help you much more than you would think.

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Get cold now, thank yourself later

It’s slowly starting to get cold in Europe. You stare outside the window and see the big shining ball of sun but when you step outside and take the first breath your brain shrinks into a small little raisin for a second.

Or if you are from the Nordic countries you simply just walk out and go for a swim in a lake barely above 0 degrees. And that’s what you should do. Often we wrap ourselves in warm clothes and make sure that not a single little blow of cold air touches our well protected skin. I am not saying you should walk around in shorts all the time when it’s freezing cold outside. I am saying expose yourself to cold temperature for a short period of time.

Cold showers are not a myth

I do not know if you remember this, but when I was a kid, I used to see adverts on the TV for a drink coled Actimel. Actimel is a probiotic drink which promises that if you drink one of their sugar loaded little drinks every morning, your immune system will be equivalent Superman’s.

Did I believe it? Of course. I was about 9 years old. I wanted to fight every disease and virus off like Superman.

What did they offer as an alternative to drinking Actimel every morning? Yes, COLD SHOWERS! Thinking back, this is such a great marketing strategy. It’s like offering you a bar of chocolate and saying this will cure your anxiety. As the human being is naturally always seeking the more comfortable option, I am guessing Actimel is still positioned as an alternative to cold showers in many people’s minds.

The easiest way to expose yourself to cold is a cold shower. Assuming all of you have running water at home. Why should you go through one of the most uncomfortable feelings there is? Let us tell you why.

#1: You take control of your emotions

Disclaimer: This is very hard to scientifically prove.

When you get comfortable getting uncomfortbable, your ability to do things that you usually don’t do will increase. Getting out of a cold shower, relesease an immense sense of satisfaction that you have accomplished something. It also gives you a sense that you are invincible, at least for a a little bit. The point is that your heart rate speeds up, you are super alert, and you have to push yourself to stay under that cold stream of evil.

This persistence that you develop when you condition yourself to stay under the cold shower, every morning, translates into every other area of your life too. Ask yourself this: Have you ever felt good, empowered, strong or invincible from doing something easy?

Most of us don’t much to get out of our routine every day. We repeat the 90 % of the same thoughts than the day before and do probably 90 % of the same things as yesterday.

However, a cold shower is something you NEVER really get used to. I have never looked forward to getting under the cold shower. It’s doing something hard everyday that makes doing the hard things easier. That’s when people start saying this guy just has higher drive, determination, energy.

#2: You feel happier

The effects of cold showers on your body is that it releases endorphins and serotonin. The same hormones released when you smoke a cigarette or eat good food.

#3: You get a stronger immune system

You can fight your cold with ‘cold’. Exposure to cold increases the amount of immune cells in your body. The ‘natural killer’ cells that are fighting off different diseases in your body are the ones that increase.

#4: You recover faster

Your muscles will thank you too. You have probably heard of ice baths? Athletes expose their muscles to extreme cold for recovery.

Exposing your muscles to the cold, alleviates inflammation and reduces muscle fatigue so that you can get right back to the gym.

#5: Your lymphatic system benefits

Your lymphatic system removes toxins form your tissues and organs. Lymph fluid is a fluid that is flowing through your body that removes these unwanted substances. When you take a cold shower your lymphatic system is activated. Your blood vessels contract and start pumping whereby the lymph fluid is moving toxins from your tissues and organs.

#6: Your brown fat is activated

Also known as brown adipose tissue, brown fat is responsible for bone health and bone density. This tissue causes our body to burn extra calories to keep warm. Your body actually activates a kind of survival mechanism. In this world we now do not need this response to keep us warm usually but we can use it to hack ourselves and burn some extra calories by stimulating the brown fat through cold exposure.

The Wim Hof method is also promising brown fat activation among many other things. He lives a few minutes cycle away from me on a houseboat in Amsterdam and is known as the ‘Ice Man’. If you want to take cold exposure to a new level, he is your guy. Especially if you want to do splits in the arctic with almost no clothes on.

#7: You may live longer

The most exciting benefit of a nice cold shower is your increased lifespan as a result. Multiple studies on animals have shown that exposing them to colder temperatures have increased their lifespans significantly.

The act of ‘Hormesis’ is putting small amounts of stress on the body that actually makes the body stronger. You do this when you work out and you tear apart small muscles fibres that will make them grow stronger. A cold shower has the same effect. It is ‘good stress’ for the body that makes it stronger.

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The end of humanity 2.0 – from ape to AI

We are evolving. Evolution for the past 50,000 years has been rather slow, with little change in the way humans behave. Yes there have been significant advancements and very advanced ancient civilizations. However, once electricity became a normal part of our households and computers too, there have been mind – blowing advances in science and technology. There seems to be no slowing down.

In the book Homo – Deus by Yuval Noah Harari, evolution of religions, ideologies and technology is well described. He argues that in the future the world will be run by AI and if humans do not combine their biology with technology, the normal humans will have no more place in society. Pretty depressing thought, right? There will be a new human super elite, enhanced with synthetic material, computer chips making them super intelligent. You think the gap between rich and poor is big now? There will be a gap between humans and super humans in the future. You better upgrade right now or be left behind.

The age of bio – hacking has arrived

We have come to the time were we can start to super optimise our own biology. Bio – hacking is known as the ‘do it yourself biology’. More people are starting to modify themselves into walking cyborgs as we speak. The extreme bio – hackers are called Grinders, who are actually implanting themselves with different things, such as chips that mimic contact less payment. They pay with their hands not a card anymore.

For me personally this goes way too far and I would not implant myself with anything. I want to talk about the normal kind of bio – hacking that anyone can do to improve their own biology. With that I mean enhancing cognitive performance, energy levels and avoiding dangerous diseases.

The easiest form of bio – hacking

Let’s start with a question. What do you do to influence your biology on a daily basis? Well the first thing you do is: you think.

When you think, your body secrets chemicals, mostly hormones. Which kind of hormones your body secrets depends on how you think. If you think powerful and positive thoughts, your body will secret hormones that make you feel good. If you think self depraving, negative thoughts, your body secrets hormones that make you feel like sh**. Basically we are bio – hacking ourselves constantly and the easiest hack you can do to change your biology is the habit of thinking only thoughts that get you where you want to be and any thought that does not serve you, drop it and re – frame it. Try watch your thoughts for 7 days and see how much good and bad you can find.

What else do you do to hack your biology? You eat or drink. Drinking coffee is probably the most common bio – hack. Smoking is probably the second most common one. Not recommended though. The best bio-hackers use research to watch exactly what happens when you eat certain types of food. The best part of bio – hacking is that with only your food intake, you actually are tackling the four most common diseases that humanity faces, such as Alzheimer’s heart disease, diabetes and cancer because they are highly related to diet.

Bio – hacking your body with food is already quite well known. Which foods are good and bad for you should be known to most people. Bio – hackers take eating clean to another level.

How to eat like a bio – hacker:

  • Eliminate sugar
  • Eat more antioxidants such as: berries, herbs&spices, coffee, tea and dark chocolate
  • Do not eat any fried food
  • No charred meat
  • Avoid eating grains
  • Do not eat after dark
  • Try intermittent fasting
  • Try consuming as many energy fats as you can

This is a good list for you to start with. It seems impossible for most people for us too. But we are trying to get better!

Take drugs

There are numerous smart drugs out there. Biohacking your biology also includes hacking your brain. There are many ways to do that with substances. The most affordable supplement out there is Coenzyme Q10. The body needs it to produce energy. It naturally exists in your body. Another very common substance is L-theanine. It is an amino acid found in green tea. It makes your brain more plastic, keeping it young. Another simple supplement is Curcumin. This simple substance often known through the spice tumeric used in curries has proven to reduce amyloid build – up in the brain. Amyloid is directly linked to Alzheimer’s disease. Taking curcumin is also direclty linked to improved memory and attention abilities.

You might also want to look into:

  • Piracetam: Reduces cognitive decline
  • Modafinil: Performance enhancing
  • Deprenyl: Microdose Deprynil for performance enhancing effects


A lot of toxins are consumed on a daily basis. Most of them actually come from the food to eat. As more of our food is contimated we are also contaminaing ourselves. Industrially produced food in general should be avoided. Try to buy organic food to avoid the build up of toxins in your body. You might not feel anything now but in the long term you will feel the effects.

The most common toxins are heavy metals such as mercury. Most fish these days have a high mercury content and that can be taken out of your body by sucking it all up with:

  • Activated Charcoal: It absorbs, acting like a sponge, activated charcoal sucks up the toxins by binding to dangerous chemicals. Do not take this with other supplements as it also absorbs the good stuff
  • Chlorella: It absorbs Mercury very well
  • Gluathione: Another powerful antioxidant that deal effectively with heavy metals

Happy bio – hacking

Lastly, we wish you all the best with all the tips and tricks for bio – hacking. If you have any questions regarding the content, let me know. Maybe you already are a professional bio – hacker and want to share some insights into your knowledge in the comments.

Enjoy optimising yourself! Talk soon.

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A bottle from the future for the present

It’s almost 2020. Time for a little update on the project. Next year, Fusion Kinetic is launching a completely new type of product. For all the fitness lovers out there, this will be a new tool for you to optimise your gym sessions.

It all started with a simple idea. How can ordinary shakers and bottles become something extraordinary, more functional, something that is not just a bottle? The first sketches were very exciting.

How are we different? Well, with the Fusion Kinetic bottle you can carry both, water and supplements at the same time. The benefits, you ask?

  • No more mixing your supplements inside your water bottle.
  • No more low quality leaking plastic shakers.
  • No more odor from the old protein powders stinking up your bottle (assuming you’re using one bottle for both purposes. You’re not? Then even better, now you can carry 2 in 1 with the new Fusion Kinetic bottle).

The Models

the Red Power Model

With two bottles connected as one with optimized strong magnets, you have an elegant shaker and a clear water bottle. They always stay together. Stay hydrated and nurture your muscles.

The bottle can be conveniently placed on any magnetic surface such as the workout machines in the gym or on your fridge at home. Easy storage is a practical feature of Fusion Kinetic.

the Yin Yang Model

Find your balance with the yin yang style model of the bottle. Unisex and user – friendly in terms of functionality, the Fusion Kinetic bottles are revolutionizing the bottle industry out there!

the Blue Dream Model

Perhaps you would be more inspired by the teal color and the inspiring relaxed dream model.

Whichever model you choose, you can unscrew the bottle from the bottom for easy cleaning.

Have it your way. Connect the parts or use them individually, this 2 in 1 bottle was designed to add value to you and your workout routine. Moreover, couples can benefit from this bottle simply due to its duality.

The Future

Fusion Kinetic is designing a magnetic phone holder to clip on to the bottle so that you have everything you need in one single item! An additional feature of the bottle is that it serves as a filming station if you’re into taking videos while you’re working out. No matter if you’re an influencer or you simply want to see yourself working out in a video, this bottle can help you with the technical support you need to actually stick your phone to the bottle and let yourself workout in peace while the video is rolling! This awesome feature was designed with you in mind and how to improve your consumer experience.

Support us on Kickstarter

Do you want your bottle faster than anticipated? Then support us starting February 2020 on Kickstarter!

We will keep you updated on the process.

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10 Magical benefits of dandelions

(It’s not just rabbit food)

Many common plants have very interesting health benefits.

One of them is the famous Dandelion usually known as the “Pusteblume” in German the “blowing flower”. We decided to give this special plant higher consideration since it has multiple benefits overall. Read on and educate yourself about these benefits!

1. Highly nutritious

From root to flower, the dandelion is highly nutritious due to its high number of vitamins:

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Vitamin E
  • Folate
  • B Vitamin

Next to containing some vital vitamins, dandelions are also rich in minerals such as potassium, magnesium, calcium and iron.

In the root you find the carbohydrate inulin which supports the growth of healthy gut bacteria in your intestine.

2. Reduces cholesterol

A study on rabbits found that this plant has an effect on the cholesterol levels. Scientists say that it could possibly treat non – alcoholic fatty liver disease. The effects on humans are not yet confirmed.

3. Fights inflammation

Inflammation in your body leads to multiple diseases over time. Most inflammation is caused through diet.

Studies have proven that dandelion compounds reduced inflammation due to the presence of various bio – active compounds in the plant such as polyphenols.

4. Boosts the immune system

Dandelions have antiviral properties that boost the immune system. According to one study it also limits the growth of hepatitis B in animals and humans.

5. Healthy skin

A study carried out in 2015 observed that dandelions may reduce the damaging effect of one type of UV light. This means that not only your skin is being protected but it also nourishes a younger appearance.

6. May aid weight loss

Some research speculates that dandelions can improve the ability to metabolize the carbohydrates and reduce fat absorption.

A study on mice showed evidence that chlorogenic acid found in dandelion reduced body weight and the levels of a certain number of fat – storage hormones in the body.

7. Healthy bones

The vitamins and minerals found in Dandelions point to the benefits for bones. The greens of Dandelions are sources of Vitamin K and calcium which both prevent bone loss.

8. Healthy liver

Yes, the liver too. Our bodies “sponge” is also benefiting from the dandelions by removing toxins, boosting the flow of liver bile and replenishing electrolytes.

9. Battles cancer

Dandelion root extract is a powerful treatment for leukemia and breast cancer. A 2011 study shows that skin cancer cells treated with Dandelion root extract showed significant improvement in just two days.

10. Fights diabetes

Dandelions stimulate the production of insulin which your body needs for the breakdown of sugar. Next to that, dandelions are a diuretic leading to more frequent urination that help remove excess sugars and sodium.

Consumption of dandelion

According to healthline.com here are some recommendations.

  • Fresh leaves: 4–10 grams, daily.
  • Dried leaves: 4–10 grams, daily.
  • Leaf tincture: 0.4–1 teaspoon (2–5 ml), three times a day.
  • Fresh leaf juice: 1 teaspoon (5 ml), twice daily.
  • Fluid extract: 1–2 teaspoon (5–10 ml), daily.
  • Fresh roots: 2–8 grams, daily.
  • Dried powder: 250–1,000 mg, four times a day.


  1. May cause allergic reactions
  2. May interact with certain antibiotics or diuretics

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  1. https://www.healthline.com/nutrition/dandelion-benefits#section16
  2. https://www.medicalnewstoday.com/articles/324083.php#supplements-and-dosage
  3. https://www.sciencetimes.com/articles/23891/20190925/10-health-benefits-of-dandelions.htm
  4. https://www.ncbi.nlm.nih.gov/pubmed/23603008/

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The mysterious case of ‘red meat’

Eat more of this, eat less of this and just enough of that. That is usually the diet advice that is out there. But what is the truth about red meat?

Is there a truth?

News came out recently, with the headline “Eat Less Red Meat, Scientists Said. Now Some Believe That Was Bad Advice.” When you read this headline, how did you feel? I rolled my eyes thinking, not again. For decades margarine was healthier than butter, now the trans – fats in margarine are seriously bad for you. There is a constant forth and back.

Is now the time where red meat is great for us again and we can slam some steak on our plates for breakfast, lunch and dinner?

Sure, it’s up to you in the end. You could also blend the steak up in a blender and add some extra protein powder just to make sure. Cheers!

The ‘new’ study is actually a series of 5 systematic reviews. The recommendations are probably the worst you can find for anything. They are advising people to continue their processed red meat consumption and the unprocessed red meat consumption. Simply because there is not enough evidence that either of them is bad.

Humans are comfortable by nature. Offering such simple advice in such a complicated field of research is really unacceptable. After the study came out it left many researchers in a crisis. All the work that has been done over the past decades to set up guidelines about red meat consumption could be questioned and loose credibility because of one piece of research.

From dozens of studies, guidelines of the consumption of red meat have been set up:

  • The word cancer research fund: limit consumption to no more than about 3 portions per week.
  • The World Health Organization has classified processed meats including ham, bacon, salami and “Frankfurters” (sausages) as a Group 1 carcinogen (known to cause cancer) which means that there’s strong evidence that processed meats cause cancer. Eating processed meat increases your risk of bowel and stomach cancer. Red meat, such as beef, lamb and pork, has been classified as a Group 2A carcinogen which means it probably causes cancer.
  • Cancer Council: To reduce your risk of cancer, eat no more than 1 serving of lean red meat per day or 2 serves 3-4 times per week.

These are just a few recommendations. Maybe in a few years there will be enough evidence that red meat is completely harmless. Until then, I think it is clear that red meat is to be dealt with carefully.

“Nutrition science is fiendishly complicated, and we’ll probably never know definitively whether red meat is good or bad for your health”

Gideon Meyerowitz-Katz

What it eats, is what you eat

One important aspect to watch out for when you eat beef is what it ate. What your food eats is just as important as what you have on your plate. Grass fed meat has more omega-3 fatty acids, fewer hormones and antibiotics. As well as:

  • fewer calories
  • supports healthy blood sugar levels
  • contains electrolytes
  • helps fight cancer
  • contains more healthy fat
  • contains less harmful bacteria
  • can decrease your risk of heart disease


On the other hand…

If you have doubts about red meat, why not try the carnivore diet? Eat only meat, eggs and fish. Which will be another topic here at Fusion Kinetic. Keep an eye out for the meat-only-solution coming your way. What do you think about red meat consumption? Leave a comment.

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Weight training is better than running

I am a runner at heart. When I was 8 years old I used to run through apple plantages in my home town, believing I was Aragorn from the Lord of the Rings, on a mission to slay some orks.

Are you Aragorn or Gimli?

Image result for aragorn running into battle
Something like this

It is always hard to say that one type of physical exercise is better than another. It depends what your goals are. If you want to run a marathon, would it be wise to bench press 3 times per week and go for 100 meter sprints at 8:00 a.m. twice a week?

Definitely it’s better than doing nothing.

Strength training better for the heart…

According to a study from the American College of Cardiology in 2018 strength training is proving to be more effective when it comes to cardiovascular health than cardio exercises. Including dynamic exercises such as running and cycling.

The study proved that all physical activity is beneficial for cardiovascular health reducing risk of cardiovascular disease 30 – 70 %. Who would have thought? However, static strength training was more strongly associated with reducing heart disease risks than dynamic activities like walking and cycling. Furthermore, participants who did both type of activities saw better results than participants who only stuck to one type of exercise, cardio or strength training. [1]

Spending more time does not increase benefits…

When you are in the gym, often the temptation is there to go the extra mile. What if you are just wasting your time?

“People may think they need to spend a lot of time lifting weights, but just two sets of bench presses that take less than 5 minutes could be effective,” said DC (Duck-chul) Lee, associate professor of kinesiology

A study from the University of Iowa State University found that lifting weights for less than an hour a week may reduce your risk for a heart attack or stroke by 40 to 70 %. Whereas spending more than an hour did not yield any additional benefits.

Weight training alone is enough is the conclusion of the data of nearly 13,000 adults in the Aerobics Center Longitudinal Study. [2] Therefore, you can solely focus on one type of exercise without worrying that you are missing out.

Anyways, I am going to keep running.

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  1. https://www.sciencedaily.com/releases/2018/11/181116135957.htm
  2. https://insights.ovid.com/crossref?an=00005768-201903000-00014

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Why everyone should meditate

This topic might seem strange related to fitness. The thing is, when you are trying to achieve something, your 100 kg bench press, starting your own business or simply feeling better, you need to get your head straight.

The mental aspect of achieving is the most important one. The first thing that mediation can help you with is focus. When you have clarity in your mind, when you are focused, that is when you are getting sh** done. Meditation helps dramatically in reaching clarity, unclustering the sticky ball of thoughts that is stripping you of energy and time.

To understand the difference, here are the six types of meditation in a nutshell:

There are dozens of different sub – types of meditation but these six main categories made it easier to understand. An easy way to get started is to try mindfulness meditation with the Headspace app.

They have done some great research on the benefits of using Headspace to meditate.

  • 10 days of Headspace reduced stress by 14%
  • Northwestern University found that 3 weeks of Headspace increased compassion by 23% and reduced aggression by 57%
  • Irritability was reduced by 27%
  • Focus improved by 14%
  • Increases positivity and well – being
  • Improved job satisfaction

With Headspace you can start with super simple guided meditations. You can start with just 3 minutes. You have to remember that mediation is not a magic pill. It is a gradual process like learning a language: the more consistently you practice, the easier and smoother it will go.

I have used Headspace for the past year and it has fundamentally improved my focus and pretty much everything that the research says it does, it does. It is hard to stay consistent but it is worth it, just like consistently going to the gym.

Meditation in professional sports

Yes, to get you inspired we have a few examples of well known athletes/teams practicing meditation during their careers.

1. LeBron James

The 6 time NBA Champion uses mindfulness meditation as a fixed component of his training.

2. Michael Jordan

As one of the greatest athletes of all time, Jordan used mindfulness mediation to get into as he called it ‘the flow’. His coach George Mumford has written a book about this.

3. Kobe Bryant

The third super succesfull basket baller on the list, who credits meditation to his success.

"I think (meditation) is important because it sets me up for the rest of the day." -Kobe Bryant #quote #kobe #bryant #nba #sports #inspiration #motivation #meditation #player #kobebryant #quoteoftheday #meditate #awareness #experience #lightworker #insight

4. The Seattle Seahawks

During the 2014 season when the Seattle Seahawks won the Super Bowl, head coach Pete Carroll hired a sports psychologist to teach mindfulness meditation to the entire team.

Meditation is used in many sports and dozens of high performing athletes are reaping the benefits. Why shouldn’t you?

It is not only athletes who meditate, famous personalities such as J.Cole, Jay-Z, Paul McCartney, Oprah Winfrey and even Jerry Seinfeld practice meditation.

Jerry Seinfeld talks about his 41 year long practice of Transcendental meditation while being the executive producer, editor and head-writer as well as playing the main character in his famous Seinfeld TV series show (that me and my girlfriend love).

I hope you got some inspiration to try meditating for yourself. Like I said, Headspace has really helped me get into the practice and offers great guidance into mindfulness meditation. There are many more resources out there that can get you started.

I think meditation is a powerful tool to help you achieve your goals but also to just unwind and clear your head, it is a tool that can be used for many purposes. What would you start meditating for?

Share with us your experience of meditation!

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Whey protein leads to weight gain (what they got wrong again)

Let’s take a deep breath before this post. Done? Great.

It is absolutely frustrating researching about whey protein and its effects, harmful or not. There is so much half baked research floating around which makes it extremely hard to get a clear picture about the reality of whey protein. Whey is one of the best studied supplements in the world, it should be possible to get a clear picture.

I want to make sure that after this post, you walk into the world and you have zero doubts about the effects of whey on your body and everything that comes with it.

Let’s start with a kick – off question, what is whey protein?

What is whey ?

To be precise, whey is the byproduct that separates from cheese during the cheese – making process. The liquid that collects on top of yogurt, that’s whey protein which is roughly 20 %, whereas 80 % is casein protein. To make it a business, it is dried to kill off bacteria and sold in a powdered form in massive containers. Mostly sweetened. It also contains essential amino acids (EAAs), making it a high quality complete protein. Whey contains three important EAAs known as branched chain amino acids (BCAAs): leucine, isoleucine and valine. These BCAAs are known to promote muscle growth and tissue regeneration.

Here is where they went wrong

Recently news put out by the abc7 newschannel, an american commercial broadcasting company owned by the Walt Disney Company, spread the idea that protein shakes may lead to weight gain, depression and shorter life span.

They based their claims on a study made by the University of Sydney. What they failed to mention is that the study found these results when BCAAs where consumed excessively. The results are also based on a study conducted on mice which were fed 200 % the standard amount of BCAAs. The mice which were fed this excessive amount became obese and had a shortened lifespan. The ones who were given normal amounts or less than normal amounts of BCAAs, saw no negative effects. Next to this, a mouse and a physically active human being are also a little different, or not?

Bottom line, everything in moderation. Do not over – consume whey protein or BCAAs, stick to the recommended doses. Double the amount will not give you double benefits. Maybe Walt Disney should have stuck to Micky Mouse instead of giving diet advice.

Whey protein is safe if you stick to the recommended dosage of it. If your overall protein intake is already high, think about taking extra whey protein twice.

Simple breakdown

The recommended amount is 0.8 grams of protein per kilogram of body weight and 56 grams per day for sedentary males.

If you are not sedentary, 1 gram per body weight seems to be a good amount. Let’s say your weight is 82 kg. Using my math skills, the recommended amount should be 82 grams of protein for the day.

1 scoop of whey protein is usually around 25 grams of protein, meaning 2 scoops equals roughly 50 grams. This varies per company and the size of their scoops. However, with 2 scoops you would have roughly 60 % of your recommended protein intake already. Let’s say you eat 2 eggs for breakfast (12 grams protein) plus 100 grams of chicken breast (31 grams protein).

12+31+50= 93 grams of protein

Image result for protein meme

As you can see it is actually quiet easy to reach you protein intake, and that is without dinner included or any snacks.

Some sources say that a range of 1.8 grams – 2.0 grams per day is safe if you are highly active which means intense exercise 6 – 7 times per week. If you want to see for yourself you can calculate your recommended intake here: Protein Calculator.

Now that we have some more clarity about amounts, there is some other things that need to be adressed.

Bitter sweetness

Whey protein without any sweeteners would not be sold. The reality is that whey protein would taste absolutely sh** without added sweeteners. They would be ultra bitter.

Most sweeteners are at least 200x sweeter than sugar. Meaning that only relatively small amounts are added to the powders. In addition, no extra calories are added from sweeteners. But there is evidence that sweeteners cause some problematic effects.

Some studies show that sweeteners increase cravings for sugary foods, as well as increasing the chances of developing glucose intolerance. Artificial sweeteners do not activate the same reward pathways in the brain the way that natural sweeteners do. This leads to the lack of complete satisfaction from food or in this case protein shakes and will increase cravings later.


One of the most used sweeteners is sucralose. It causes intestinal overgrowth of E.Coli, a harmful gut bacteria. Gut inflammation is increased and directly linked Crohn’s disease, an inflammatory bowel disease. Symptoms include abdominal pain, severe diarrhea, fatigue, weight loss and bloody stool.

You will find that in most protein shakes, there is a combination of sucralose and Acesulfame Potassium, another sweetener 200x sweeter than sugar. It has the E-number 950 (E-950). Another highly controversial sweetener claimed to cause all kinds of health problems such as cancer, disrupting metabolism and weight gain. But of course, authorities in the US and Europe have declared it as safe to use.

Image result for sucralose protein powder
Source: melmagazine

Sucralose containing powders:

  • MuscleTech NitroTech Pure Whey Protein
  • Nitro Tech 100% Whey Gold
  • Gold Standard Whey 100% Whey
  • ISO 100%
  • Syntha 6
  • Combat Protein Powder
  • COR Performance Whey


About 65 % of the human population has at least a lactose sensitivity. Whey still contains lactose, if you are lactose intolerant, avoid whey. If you are lactose sensitive, take it easy with whey or choose an alternative. Many isolate whey protein powders are lactose free or contain only very small amounts. You can find alternative sources from peas, hemp, brown rice, cranberries, soy, eggs also.

As you can see from the map above, depending on your ethnicity your lactose tolerance varies. Here in Europe we are on the safer side but if you are from the Asia, the chances of you having lactose intolerance is much higher.

Where to start ?

  1. I would recommend that you avoid protein powders containing artificial sweeteners
  2. There is just too many risks. Calculate your max. protein intake per day
  3. Start writing down how much protein you are actually consuming (you will be surprised)

There are many alternative proteins without artificial sweeteners. Here is a good list that was put together by Workoutdigest.com you can start with.

If you are sensitive to lactose, focus on alternatives such as hemp protein. Sweeten it with raw honey, stevia or erythritol.

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