John Thurman, D.O.’s Post

What you see before you is 2 years of Consistency, Graft and ALOT of “Trust In The Process” Now alot of people think… Nahhh, fuck that mate… I’m not grafting for 2 years, and doing all that Surely it can be done in like 21 days or summat🙃🤣 Yes, it can be done much much quicker 100% But we had to go through various steps first like fixing bad gut/digestive issues etc first And even then, we could have nailed it quicker Why didn’t you then?? Well, what I wanted for my good mate Andrew T Fairclough was to teach him and have him Instil and incorporate new, life long habits You see, he was already in good nik before this last 14 week push… He’s been In good nik for awhile tbh He’s been on numerous holidays for 3+ weeks at a time Zero rebound issues, comes back basically the same as he goes Why? Because we have taken the time to do things right and identify a way that works “for him” in terms of training and more importantly, nutrition How many people you see do quick, aggressive diets, get into decent shape and then within weeks of finishing, it’s gone Back to square 1🙃 Doesn’t have to be that way Opt for delayed gratification and life In the long run becomes easier and better Fact is, 90%, maybe more will always opt for the quick & easy fix And then rinse and repeat losing & gaining the same amount of body fat multiple times each year, year in, year out Madness IMO If this sounds like you and you will finally aflit to yourself that what you are or have been doing simply does not work for you long term.. Drop me a DM and we can chat about getting you on the right path like this man did above Btw, he is a super busy business owner and 50 years of age 😉 Let’s go🦍

𝗔 𝗹𝗼𝘁 𝗼𝗳 𝗽𝗲𝗼𝗽𝗹𝗲 𝗮𝘀𝗸 𝗺𝗲 𝘄𝗵𝗼 𝗜 𝗮𝗺 𝗮𝗻𝗱 𝘄𝗵𝗮𝘁 𝗜 𝗱𝗼. Here you go: I’m a specialist in lifestyle transformation, I help people get healthy. I help them get massive results by making small gradual adjustments. It’s contrary to the typical advice where you change everything at once, because we think that MANY CHANGES = MASSIVE RESULTS. Even though it’s true that massive action can bring massive results (in business for example), when it comes to lifestyle, it doesn’t work like that. You have more constraints, and you’re mainly fighting yourself to change. I repeat: you are fighting yourself to change. 𝗪𝗵𝗮𝘁 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗱𝗼 𝗶𝘀: - Set up small changes that require no discipline - Pick 1 thing that requires no willpower - Isolate it so that it’s so easy and simple you can’t fail - That is why before revamping your entire life, you need to take care of your nutrition. - That is why before revamping your entire nutrition, you need to take care of 1 specific meal. 1 small step at a time. — 𝗖𝗘𝗢𝘀 & 𝗘𝘅𝗲𝗰𝘂𝘁𝗶𝘃𝗲𝘀: You’re One Step Away From Learning … 𝗛𝗼𝘄 𝘁𝗼 𝗟𝗼𝘀𝗲 𝟮𝟶+ 𝗹𝗯𝘀 𝗻𝗼𝘄 𝗮𝗻𝗱 𝗚𝗲𝘁 𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗙𝗼𝗿 𝗧𝗵𝗲 𝗥𝗲𝘀𝘁 𝗢𝗳 𝗬𝗼𝘂𝗿 𝗟𝗶𝗳𝗲, So you have the energy and confidence you need to succeed in other parts of your life - GUARANTEED. Without spending the next 2 years of your life figuring this out. Without unsustainable habits AND without hard to stick to diets or exercise plans. Even if you have a busy stressful life! The best part is … if after the first 30 days you realize it’s not for you, I’ll refund your money. 𝗖𝗵𝗲𝗰𝗸 𝗼𝘂𝘁 𝗺𝘆 𝘄𝗲𝗯𝘀𝗶𝘁𝗲!

Client Success Story: Nishreen Kachwalla’s 13 week journey. In her own words- I have always been into working out, but never into watching my diet. After two family weddings, one too many outstation trips, and having too many social commitments, I felt the need to regularize my eating habits and bring a little discipline into my lifestyle. Kavita, a dear friend, had always spoken to me about how quantified nutrition has changed her approach towards health and lifestyle. Hence, I decided to give it a try and set a personal goal to discipline myself until my birthday for a toner and flatter waist. Initially, when Kavita explained the diet, it was all too overwhelming, as I had never weighed my food, and I never trained with a goal in mind. However, as weeks passed, I got into the routine and actually began enjoying it, as I could eat everything in the right portion. I never felt cravings for any kind of food because my body was getting everything it needed. My sleep cycle, my diet, and my workout all improved overall as I was conscious about adhering to the discipline. Whenever I went out, I consciously watched my drinks and food, but I never avoided anything because of my diet. I rationalized my intake, and now, I have better control over my consumption of food and drinks. Thank you, Kavita. In 13 weeks, I am definitely fitter, more disciplined, and more conscious of what I am eating. This shall only get better from here onwards! #clientsuccessstories #clienttransformation #transformation #fitnesscoach #transformwithkavita

One of my favorite memories of dating my life partner, Myron is that anytime he took me out for dinner at a restaurant, he always balked social norms & ordered dessert first.   🥧🎂🍪🍰🍫   Waitresses would giggle. I was mildly appalled.   I tried it once or twice & felt soooo guilty. I was trying so hard to be healthy & this felt wrong. Over the years, my judgement mellowed into acceptance of my quirky husband. And he continues to order dessert first.   Every. time. Myron just grins & savors the dessert… enjoying himself immensely.   I’m coming around to his way… 20 years of marriage is all it took. Haha. Here’s why I’m enjoying dessert first:   #𝑱𝒐𝒚. I’m tired of life without as many joyful moments as possible. I need more JOY. This is one small way Myron savors a joyful life. I’m not sure why it took me 20 years to lean in…   #𝑹𝒆𝒔𝒆𝒂𝒓𝒄𝒉 Nutrition and Psychology research are increasingly catching up with what chefs around the world have known for ages as a way of the good life: 𝑬𝒏𝒋𝒐𝒚 𝒘𝒉𝒂𝒕 & 𝒉𝒐𝒘 𝒚𝒐𝒖 𝑬𝒂𝒕!   Controlled research studies have shown various reasons why eating dessert first is actually a good thing. One study showed that eating a dessert before a meal caused more people to choose a healthier main meal in size and type. It didn’t matter whether the dessert was a “healthier” fruit or a more carb-rich dessert like cheesecake. Another study found that eating a starchy dessert first, can help you feel full faster & avoid overeating. It also seems to work with the unconscious perceptions of reward, leading to satisfaction. (𝐼'𝑣𝑒 𝑝𝑢𝑡 𝑡ℎ𝑒 𝑙𝑖𝑛𝑘𝑠 𝑡𝑜 𝑡ℎ𝑒𝑠𝑒 𝑠𝑡𝑢𝑑𝑖𝑒𝑠 𝑖𝑛 𝑡ℎ𝑒 𝑐𝑜𝑚𝑚𝑒𝑛𝑡𝑠)   𝑨 𝒘𝒐𝒓𝒅 𝒇𝒓𝒐𝒎 𝒐𝒖𝒓 𝒍𝒐𝒄𝒂𝒍 𝒏𝒖𝒕𝒓𝒊𝒕𝒊𝒐𝒏 𝒄𝒐𝒂𝒄𝒉 (𝑲𝒓𝒚𝒔𝒕𝒂𝒍):Many of us are living with high cortisol levels (remember, the lingering stress hormone?). Desserts will spike cortisol. Causing a potential spike in anxiety or pain…   But Krystal is ALWAYS about enjoying Food (Life). She recommends balancing the dessert with a high protein & healthy fat meal afterwards.   So that settles it. Eat Dessert First.   Are you taking time for Joy? Joyfully, Tanya  

Maintaining a well-balanced and nutritious diet is essential for promoting overall health and vitality. Consuming a variety of foods rich in vitamins, minerals, antioxidants, and other essential nutrients can support the proper functioning of various organs and systems within the body. Taking control of your health can start with nutrition and weight management. Change your perspective. It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine. You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it. Need help? Call me today. NutritionforNewLife.com

Good nights sleep tip: Mineral Rich Food Some people find that upon introducing natural and mineral rich foods into their diets that sleep issues disappear. Some of the best are Blackstrap Molasses and Sea Salt. Both of these are rich in many of the minerals we lack most in our current diets, especially magnesium which calms and relaxes the muscles. Other mineral rich foods include vegetables like Okra, Cucumbers, Zucchini, and Bananas. Want to learn more? Call today. NutritionforNewLife.com

Three steps to manage the pre pesach madness! ✅ Set yourself up for success. When it gets busy and hectic it can be really hard to make health supportive choices. Make it as simple as can be to make healthy choices. Ensure to have quick and easy protein options such as greek yogurt, cottage cheese, boiled eggs etc alongside healthy fruit nearby. Eating a higher quality diet will keep you fuller for longer and will give you more sustained energy which is an absolute necessity! ✅ Imperfect action over doing nothing! I am definitely not going to be working out as regularly as I would like to. However you don’t need to be 100% perfect to stay healthy! Look for opportunities to get more walking and movement in. Pesach prep can be a lot of physical work and taking out boxes and cleaning will burn extra calories. So alongside slightly better nutrition choices you can manage this period! ✅ Personal responsibility Success is not always about action plans. Your mindset can be just as important. Our health and well being is critical both in the short term and for our long term health. Rather than an excuse to let things go, take personal responsibility to make sure you are doing what you can to take care of your health.

Save your money on the fads. No body wraps, no pills, shakes or otherwise. These are short term fixes and most often can cause further health risk. Instead: Choose water over soda. Choose to go exercise over getting on the internet. Choose eggs instead of toast and jelly. Choose a bowl of Organic no sugar added oatmeal instead of a bowl of cereal. Choose positive thoughts over negative thoughts. Choose to go for a morning run instead of reaching for energy drink. Choose to go to bed early instead of watching late night television. Choose a bowl of vegetables over a bowl of popcorn. Choose to eat fresh, whole foods, instead of packaged, processed foods. Choose to eat healthy and exercise TO BE healthy, not just to lose weight! A healthy active body regulates its weight accordingly. Need help? Call me today. NutritionforNewLife.com

𝐍𝐨𝐮𝐫𝐢𝐬𝐡𝐦𝐞𝐧𝐭 𝐏𝐥𝐚𝐭𝐢𝐧𝐠 is all about choosing foods that support your body's needs, helping to turn off fat storage and boost your metabolism. When you focus on nourishing your body with the right foods, you can say goodbye to the struggles of cravings and low energy. 🥗 You'll find that you no longer have to battle with willpower or feel guilty about what you eat. It's all about giving your body what it needs to thrive. This concept is the first pillar of my 𝐇𝐚𝐫𝐦𝐨𝐧𝐢𝐬𝐞 𝐘𝐨𝐮𝐫 𝐇𝐨𝐫𝐦𝐨𝐧𝐞𝐬 𝐌𝐞𝐭𝐡𝐨𝐝, and it has helped dozens of private clients achieve their health and weight loss goals. If you're curious about how 𝐍𝐨𝐮𝐫𝐢𝐬𝐡𝐦𝐞𝐧𝐭 𝐏𝐥𝐚𝐭𝐢𝐧𝐠 could benefit you, I'd love to chat more and see how I can support you on your journey to better health. Feel free to send me a message and let's explore the possibilities together! 🌱

😋Everybody knows that junk food is unhealthy. Why is it still attractive? The Gut-Brain connection plays a significant role in regulating our moods, emotions, and even food preferences. Here's how the gut-brain connection works and why it makes junk food so appealing: 🤑Reward Pathways: Junk food is often high in sugar, salt, and unhealthy fats, which trigger the brain's reward centers. When we consume these foods, our brain releases neurotransmitters like dopamine, which are associated with pleasure and reward. 🍫Cravings and Habit Formation: When you eat certain foods repeatedly, your gut microbiota (the community of microorganisms living in your digestive tract) can adapt to this diet. These microbes can influence your food choices by releasing signaling molecules that affect your brain and cravings. 😓Stress and Emotional Eating: Stress and emotions can influence food choices, and the gut-brain connection is involved in this process too. Stress can alter the composition of gut microbiota, which, in turn, can affect how your brain responds to food cues. People often turn to comfort foods (which are usually junk foods) during times of stress, as these foods can temporarily alleviate negative emotions. 📲Advertising and Social Influence: Advertisements often portray these foods as indulgent, fun, and pleasurable, creating a positive association in the consumer's mind. 🔗Take my Gut Health Quiz to find out if you’ve got a healthy Gut-Brain Connection! #gutbrainconnection #guthealth #junkfood #stresseating #NutritionJourney #HealthyHabits #healthiswealth #healthyliving #getacoach #fatloss #healthjourney #FuelYourLife #HealthCoaching https://lnkd.in/e2kcAeDU