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The first step is to start measuring all your important stats, especially HRV, resting heart rate, bodyfat, mood, stress and sleep. As you start making changes, these will be important indicators to see if things are improving. All of these are combined into your Health Score so you have one simple number to keep an eye on.
Metabolic issues can be seen through insulin resistance, low energy and increasing bodyfat, and are the most urgent to address. The first step with Gyroscope X is usually to log everything you eat by taking photos in the app. For most people, nutrition is the weakest link, since the standard American diet and common habits are far from optimal.
Exercise cannot be used to compensate for a bad diet, but is the next step after eating well. Resistance training and other workouts are used primarily to build muscle mass (which has many benefits) as well as to manage stress. Staying active during the day (as measured by steps) is also critical to avoid being sedentary.
Properly managing your sleep, diet, body composition, blood glucose and exercise often has significant impact on your cortisol levels, energy, productivity and overall happiness. Advanced techniques like meditation, breathwork and therapy are also powerful ways to manage stress and continue optimizing the way you think and act.
No pill or supplement can match the power of a healthy lifestyle. Maintaining a healthy body composition, nutrient-rich diet, and staying physically and mentally fit will keep your body chemistry well balanced, reducing oxidative stress and limiting your risk of diabetes, heart disease, stroke, and many preventable illnesses.
Food quality is the first step to take when addressing nutrition and serves as the catalyst to kick start your weight loss journey. Adding in protein, healthy fats, and nutrient-dense fruits & vegetables to replace sugar and processed foods is the base of a balanced and sustainable diet. Some common issues we see are not enough protein (should be 1.4-2g/kg of bodyweight) and fiber (ideally 25-40g), and too much inflammatory sugars and processed foods.
Going a few hours without eating is nothing to be scared of, you already do it every night! When your meals are well balanced and sugar spikes limited, it will be much easier to fast. Intermittent fasting is a system where you eat in a shorter amount of time. It can improve your eating habits and body composition, as well as your relationship with food and hunger. Gradually extend to 20-22 hours to unlock important benefits like autophagy and mental clarity.
After avoiding glucose and insulin spikes for a few days, your body will naturally start using stored fat as fuel, and can be measured in your blood ketone levels. This helps keep your blood sugar constantly stable for peak mental and physical performance. It is a powerful tool for for satiating hunger, promoting mental clarity, and countering our fast-food high-carb culture.
When losing weight, your body counters this by reducing your non-exercise activity (chores, walking, fidgeting, etc). Reducing your calorie intake is ineffective if you don't maintain a baseline level of activity and counteract the influences of metabolic adaptation. Logging and maintaining your daily steps can help ensure you stay active during the day, helps keep you in a caloric deficit, and has other mental benefits.
In addition to staying active, starting some form of resistance training is crucial in order to ensure you're losing your weight mainly from body fat and not muscle tissue. Exercise helps increase insulin sensitivity and improve nutrient partitioning (prioritizing where the body goes for fuel and how the food you eat gets put to use). It also helps to manage stress levels which influence fat storage and food cravings.
Building muscle is as important aesthetically as it is metabolically and will positively affect how you look when you finally reach your goal bodyweight. Applying fundamental principles such as progressive overload, proximity to failure, and mind-muscle connection can help you get the most out of your time and effort while avoiding plateaus.
Even a perfect nutrition and workout plan will be useless if you don't get adequate sleep. Studies show getting less than 7 hours of sleep makes you likely to lose weight from lean muscle tissue rather than bodyfat. We don’t want that, so getting at least 8 hours of sleep each night will be critical, with a consistent sleep and wake routine. Measure your heart rate and HRV each night to make sure you are well recovered and not in sleep debt.
Most people are breathing incorrectly and don’t have a healthy CO2 tolerance. Breathwork is a powerful practice that can complement and take your mindfulness and meditation to a whole other level by tapping into your nervous system, reduce stress and improve mood. Physically it also helps improve red blood cells, oxygen saturation and CO2 tolerance, with similar effects as training at elevation.
Like exercise, there are many different flavors. Finding one that works for you is the first step. Mental and emotional stress will have a significant impact on your body (and vice versa). Daily meditation can help with mental growth and clarity. It is best to do proactively, as a daily habit rather than only when the stress levels become problematic.
Once you have reached your body composition goals and are metabolically strong (with high insulin sensitivity, ability to eat or fast when you want, and free from unhealthy cravings), the end goal of our nutrition program is to transition to sustainable and intuitive eating practices. You will have the flexibility and training to eat what and when you want, and maintain a nutritional balance without feeling deprived or restricted.
With the right nutritional preparation and once your body is accustomed to ketone production from a low carb diet or shorter fasts, you can start to go a few days without eating and feel great! Occasional multi day fasts are a powerful and simple way to improve your metabolic health as well as promote autophagy (important cellular cleanup and recycling). These occasional longer fasts, done under supervision of an expert, have many physical and mental benefits.
Through hormesis, the body becomes stronger by experiencing and recovering from acute stress. The most popular example of this is exercise, but there are many other ways to strengthen your body like breathwork and exposure to cold and heat. Gradual and planned exposure to cold (commonly with cold showers) will help to strengthen your vascular system, improve stress tolerance, and provides many other physical and mental benefits.
Are you ready?
You can follow along this roadmap yourself in Gyroscope AI, or start on Gyroscope X to get an expert guiding you through each step and keeping you accountable along the way.