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Il est l’un des conférenciers motivateurs les plus regardés, cités et suivis de l’histoire.

Auteur de trois best-sellers du New York Times, il a partagé la scène avec le Dalaï-Lama, Sir Richard Branson, Tim Ferriss, Tony Robbins et avec beaucoup d’autres influenceurs éminents dans ce domaine.

Les magazines SUCCESS et O, The Oprah Magazine l’ont désigné comme étant l’une des personnes les plus influentes dans le développement personnel ; Forbes l’a nommé premier coach en haute performance du monde, et Larry King l’a élu meilleur entraîneur en motivation du monde.

Il a également fondé et est le PDG de GrowthDay, la plate-forme de développement personnel n° 1 au monde, et la toute nouvelle offre Mindset de BODi.

La passion de Brendon pour le développement personnel et le coaching a commencé après avoir survécu à un accident de voiture à l’âge de 19 ans. Cet événement traumatique l’a incité à se poser les questions qui se trouvent encore aujourd’hui à la base de son travail et de sa pratique. « Ai-je vécu ? Ai-je aimé ? Avais-je de l’importance ? » De ces questions, Brendon a réalisé un travail autour des thèmes de la vitalité, la connexion et de la signification.

Plus de 3 millions d’élèves ont suivi les plus de 20 cours en ligne sur le développement personnel de Brendon dans plus de 100 pays sur des sujets, tels que la motivation, la confiance, les habitudes, la productivité et l’influence. Ses séminaires en direct, définis comme « à voir à tout prix » par Entrepreneur Magazine, font salle comble dans le monde entier.

Aujourd’hui, alors que Brendon guide beaucoup des influenceurs les plus suivis, il continue chaque jour à créer du contenu sur le développement personnel. Et maintenant, les membres de BODi pourront accéder à ce contenu et débloquer des séances de coaching quotidiennes créées par Brendon.

Reçois dès aujourd’hui motivation et inspiration avec un abonnement à GrowthDay.

The post Présentation de Brendon Burchard appeared first on BODi.

A fast metabolism can be a blessing and a curse. Eating more of the right foods is challenging. Volume and consistency are two of the most important variables, when it comes to gaining weight with a fast metabolism. And here, you thought volume and consistency just applied to your training program. 

Someone who has a hard time gaining weight due to a fast metabolism, is often referred to as a hardgainer. A hardgainer is defined as someone who is trying to build more muscle but finds it extremely challenging to put on any weight or gains, regardless of the effort they may be attributing, due to their metabolic rate. The most common reasons why hardgainers have a difficult time achieving their goals, include not eating enough, lack of recovery time, fast metabolism, and not engaging in the right type of physical activity or bodybuilding program.  

Often times, the issues that effect a true hardgainer may go deeper than just the required elements for building more muscle mass, such as nutrition protocol and training regimen. Those issues may be rooted in genetic predispositions and difficulties affecting muscles and muscle protein synthesis. Genetics of course and metabolism again,  also play a huge role in metabolic rate.

How Metabolic Rate Influence Weight Gain

Your metabolic rate, or the rate at which you metabolize and convert food into energy, depends on several factors. Some people can eat a ton of calories and not gain a single pound. While others can’t even look at a milk shake without gaining weight.

Those with a slow metabolism, will need fewer calories to gain weight, whereas those with a fast metabolism, will require more calories and need to be in a caloric surplus (eat more calories than they expend through the day), to gain weight.

To know how much you need to eat, to gain weight, you’ll need to know your total daily energy expenditure as well as your basal metabolic rate. You can calculate both those with our FREE calculators. 

FREE BMR CALCULATOR

FREE TDEE CALCULATOR

How To Gain Weight With A Fast Metabolism 1. Consume More Calories

All you need to do is eat more! And if it were that easy you wouldn’t be reading this article. However, consuming more calories, is not necessarily the same thing as eating more food. Although, yes you do also need to eat more food.

More calories will translate into more added energy and weight gain overtime. Making small incremental adjustments to your nutrition plan, will help make the biggest changes and gains, in order to build more muscle mass.  

• Add Sauces And Spreads to Your Meals (I.e. BBQ, Mayo, Jam, Nutella, Peanut Butter, Syrup etc.)
• Drink More Juice or energy and calorically dense drinks
• Add carbohydrates and fats to your meals and shakes
• Add Proteinand Carb Shakes Between Meals

Implementing small changes to your diet, in addition to more volume, will increase your caloric intake and get you where you need to be faster.

2. Increase Meal Frequency

Yes, consuming more calories is related to increasing meal frequency. However, if you can eat more consistently throughout the day, you’ll train your body to adjust to the caloric increase and use it more efficiently. It can be very difficult to increase portion size a few times per day, to the point that helps you gain weight. Thus, if you can break up how much you eat, into more frequent meals, you’ll have an easier time adding more calories and increasing weight.

3. Track Your Food Intake

Part of the challenge is knowing exactly how much food you’re really eating. You might think you’re constantly eating a high volume of food, but until you track it, you won’t be entirely sure if you’re getting the quality calories you need to increase your weight with a fast metabolism. The best and most efficient way to gain weight and size, is to know your food intake. Use an app, like myfitnesspal, or hire a nutrition coach from The Swole Kitchen and use a customized approach to tracking your food intake.

Once you start tracking your food, a good way to measure your gains is by increasing your carb intake by 40g per week, until you start noticing a change. Once you start adding more weight, you’ve found a good threshold or carb goal to stick with to stack on more size.

Best practice also calls for using a food scale. Make sure you are using a food scale, to get a better understanding of the amount of food you’re eating. These numbers will be very useful, as you start to increase your food intake, and know exactly how much you need to eat, to increase your weight.

4. Be Consistent

If the goal is to build more muscle, then you have to be consistent especially when the work you put in can evaporate quickly with a fast-moving metabolism. Consistently eating at your recommended caloric goal, hitting your macros, supplementation, and following your training program, is the key to ultimately reaching your goals.

5. Supplementation

With the right supplements you’ll be able to incrementally increase your size and strength. Several studies haves shown that athletes who participate in resistance training programs, or high intensity functional training, combined good nutrition and proven muscle building supplements can substantially increase muscle mass, body weight, strength, and overall performance.  

Research has shown that there are several supplements proven to help increase muscle mass, such as Kre-Alkalyn Creatine, Citrulline Malate, Beta-Alanine, Whey Protein Isolate, and Clean Carbs.

RELATED ARTICLE The Best Supplements To Build More Muscle Mass And Strength

That being said, supplements can be tricky. Most supplement brands will under dose the proven ingredients you need to improve your performance, by including proprietary blends. A proprietary blend, includes several ingredients, and does not list the amounts of each ingredient, but only a lump sum, therefore you don’t really know how much of each ingredient you’re consuming. 

For example, if you’re using a pre-workout product and it only has 1-2g of Beta-Alanine or Citrulline Malate, you really need 3.2g and 5-6g in order to derive any real strength or performance benefit. When you’re considering a supplement to purchase in order to help with your goals, pay attention to the label and make sure that it’s proprietary blend free, made with proven ingredients, and has the correct clinical dose to ensure you get the results you want, like Swolverine. 

6. Pick The Right Training Program

If you have a fast metabolism, you will need to put more effort into training, than the average person to gain weight. While heavy weight is necessary to stimulate muscle growth and increase size, volume is crucial in order to stack on more mass.

Gradually increasing work volume through a linear progression and periodization will help improve strength gains and add more size over time.

Bodybuilding is systematically designed to increase gains through periodization, ensuring progressive overload, performed with traditional split training isolating specific muscle groups, designated to certain days (i.e. back and biceps, chest and triceps, legs and shoulders). Like I said before, hardgainers need more volume. The specific training modality and program I would recommend is High-Intensity Functional Bodybuilding (HIFB).

HIFB incorporates this same type of training split, but with higher volume, increased intensity, shorter rest intervals, and added supersets with accelerated functional movements.

HIFB is performed at 80-90% intensity, 3-5 sets, 10-16 reps with .30-1-minute rest intervals. Fundamentally bodybuilding and HIFB are very similar, the only difference is the training objective. Instead of just aesthetics, we’re adding an aspect of athleticism and performance. 

RECOMMENDED PROGRAM High Intensity Functional Bodybuilding VL II

7. If You Need A Gainer, Do It 

Sometimes eating more food, and adding protein shakes just won’t cut it. If that’s the case, and you still are having a hard time gaining weight, invest in a mass gainer supplement, and or start adding in high caloric foods, just for the calories. When you have a fast metabolism, you need to eat highly dense caloric foods, sometimes to start seeing results. Adding a doughnut, poptarts, or other foods that pack a ton of carbohydrates and fat, will help with adding more weight.

Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You’ve Been Waiting For?

SWOLVERINE IS AN ENDURANCE ATHLETE AND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WE PERFORM WHEN YOU PERFORM. 

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.

Eggplants, also known as aubergine, brinjals, or baingan, are glossy purple fruits that are often prepared and treated like vegetables. They are spongy. It is a common ingredient in many cuisines, primarily Mediterranean ones. 

Historians claim that eggplants have been around since 50 BCE. In the past, it mainly served as an ornamental item rather than a food item. Travellers brought the plant’s seeds to America, where a British gardener planted them. The plant produced tiny, white, oval-shaped fruits that resembled chicken eggs, thus the name. 

Eggplants come in an assortment of colours and shapes and provide numerous health benefits. This article discusses everything there is to know about eggplants. 

Nutritional Profile of Eggplant

With a high water content, eggplant is low in calories and fat. It contains some fibre, protein, and carbohydrates as well. Compared to the white and green types, the purple varieties generally show a higher protein content. Significant concentrations of vital amino acids, including leucine, valine, lysine, and isoleucine, are also present in purple eggplant. 

A 100-gram serving of raw eggplant contains the following nutrients.

• Calories: 25 kcal
• Water: 92.3 g
• Protein: 0.98 g
• Fibre: 3 g
• Fat: 0.18 g
• Carbohydrate: 5.88 g
• Calcium: 9 mg
• Iron: 0.23
• Magnesium: 14 mg
• Phosphorus: 24 mg
• Potassium: 229 mg
• Vitamin C: 2.2 mg
• Vitamin K: 3.5 µg
• Sodium: 2 mg
• Folate: 22 µg

Potential Health Benefits of Eggplants Helps in Weight Loss

Since eggplant is low in calories and high in fibre content, it is an excellent addition to a weight-loss-friendly diet. Fibre significantly aids weight loss. Fibre promotes fullness and satiety by moving through the digestive tract slowly. It reduces calorie intake and helps to maintain a calorie deficit for weight loss. Therefore, eggplant can be a healthy alternative to higher-calorie ingredients. 

Helps Treat Anaemia 

WHO estimated that 1.92 billion people globally suffer from anaemia. Patients who have anaemia suffer from headaches, fatigue, depression, migraines, weakness, and cognitive malfunction. Eggplants contain a fair amount of copper and iron. Copper with iron assists in increasing the count of red blood cells. Eating foods that have iron will help in managing anaemia.

Helps Fight Cancer

Eggplant is rich in antioxidants. Investigations show bioactive components in eggplants help prevent cancer. Chlorogenic acid is an antioxidant found in eggplants that is antiviral and antibacterial and helps fight against cancer. Moreover, solasodine rhamnosyl glycosides (SRGs) are a unique plant compound found in eggplants that have anti-cancer properties.

Supports Bone Health

Eggplants are rich in calcium and magnesium, both necessary for strong bones. Moreover, it is rich in vitamin K and copper, which prevents osteoporosis and strengthens bones. The collagen present in this vegetable also assists in the connective tissues and bone formation. 

Supports Heart Health

Eggplants may help lower the risk of heart disease because of their antioxidant content. By lowering triglyceride and LDL cholesterol levels, eggplants enhance heart health. Nevertheless, the majority of research now only involves tests on animals. More research is necessary to determine how eggplants could improve human heart health.

Summary

Based on their antioxidant content, eggplants may help lower heart disease. Furthermore, eggplants are a high-fibre, low-calorie substitute for higher-calorie ingredients in recipes. This fibre in eggplant can help reduce calorie intake by promoting satiety and fullness. In addition, eggplants are rich in antioxidants. It has chlorogenic acid, solasodine rhamnosyl glycosides (SRGs), etc., that prevent and fight against cancer cells. It also supports bone health and manages anaemia. 

Healthy Eggplant Recipes

It is easy to include eggplant in the diet or meal plans because of its incredible versatility. It tastes best when baked, roasted, grilled, or sautéed and is topped with a bit of olive oil and seasoning. Here are a few simple recipes to try: 

Roasted Eggplant

Servings: 4

Preparation time: 5 minutes

Cooking time: 20 minutes

Ingredients

• Eggplant: 1 whole (cut into ¾-inch cubes)
• Olive oil: 2 tbsp
• Salt: to taste 
• Black pepper: ½ tsp

Method of Preparation

• Preheat the oven to 425°
• Take a large bowl and toss cubed eggplant with oil, salt and pepper. 
• Place cubed eggplants in a baking paper and bake for 20-25 minutes. Remember to flip the eggplants after 15 minutes. 
• Serve immediately. 

Air-fryer Eggplant Fries

Servings: 6

Preparation time: 15 minutes

Cooking time: 10 minutes

Ingredients

• Eggs: 2 large
• Eggplant: 1 medium 
• Chilli flakes: to taste
• Cheese: 2 tbsp
• Black pepper: to taste
• Garlic salt: to taste 

Method of Preparation

• Preheat the air fryer to 375°
• Whisk egg, mix cheese, and seasoning and keep it aside.
• Cut eggplants into thick slices and dip in egg cheese mixture.
• In the greased tray, place the thickly sliced eggplants and cook for 5-7 minutes or until golden brown. 

Risks of Overconsumption

The recommended amount of eggplants per day is less than 100 grams daily. One can get almost 7% to 10% of the daily fibre needs from one cup of eggplant. Overconsuming eggplants may have a few adverse effects. Such as:

Kidney Stones

Due to its high oxalate content, eggplant should be consumed in moderation by those who suffer from kidney stones. The crystal formations of calcium oxalates are extremely painful and inflammatory.

Allergic Reactions

Allergic reactions are one of the most frequent adverse effects of eggplant. Although it is uncommon, eating eggplant may induce anaphylaxis in certain people. Additional potential allergic reactions to eggplant include rashes or skin irritation, gastrointestinal pains, asthma, or trouble breathing. 

Solanine Poisoning

Eggplants naturally contain a poison called solanine. Vomiting, nausea, and sleepiness are all signs of solanine toxicity that can result from overconsumption. However, to reach potentially dangerous solanine levels, one would need to consume more than twelve whole eggplants (at least!) in a single sitting. 

Iron Deficiency

Iron is bound to nasunin, a kind of anthocyanin found in eggplant peels, which extracts iron from the cells. It may impair the body’s absorption of iron and result in a deficiency.

Summary

Overeating eggplants might result in solanine toxicity and allergies. The compound found in eggplant peels called nasunin, a kind of anthocyanin, binds to iron and extracts it from the cells. It can lower iron absorption and result in an iron shortage in the body. Eggplants naturally contain a poison called solanine. Vomiting, nausea, and sleepiness are all signs of solanine toxicity that can result from overeating. In addition, because of the oxalates they contain, kidney stones can also develop. Though uncommon, another potential eggplant side effect is an allergic reaction. It might trigger hives, rashes, skin irritation, anaphylaxis, swelling, and abdominal cramps. 

HealthifyMe Suggestion

If you aren’t a fan of eggplants, instead of cooking them separately, you can combine eggplants with other foods to improve their palatability. For example, a non-vegetarian could add cubes of eggplant along with root veggies while cooking a chicken stew or add eggplants with mince in a tomato base as seen in a Shepherd’s Pie. A vegetarian could make a brinjal spiced mash (bharta) and pair it with pooris or stuffed parathas rather than plain rotis or rice.

The Final Word

It’s no secret that eggplants are an excellent addition to almost any meal, and there are many different varieties to pick from. Eggplant’s high fibre content is an ideal way to support gastrointestinal health because fibre is essential to a balanced diet. There are other possible health advantages as well. But it’s also necessary to incorporate a range of veggies in your diet to ensure you are getting a variety of nutrients. 

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions

Research Sources

Data by the US Department of Agriculture on eggplant

Cardioprotective properties of raw and cooked eggplant (Solanum melongena L)

Eggplant fruits protect against DNA damage and mutations.

Effects of Dietary Fibre and Its Components on Metabolic Health

The internet is a wellspring of knowledge. The vast majority with access to it turn to Google and social media for answers to any questions they may have about anything. That is typically the case for those seeking health, fitness, and bodybuilding information as well. However, much of the information available online is rooted in personal opinion and lacks scientific evidence. This can pose a considerable risk, particularly for individuals with specific health conditions. 

On the Oct. 27, 2023, episode of The Mike O’Hearn Show, the show’s namesake sat with Dr. Gabrielle Lyon, a functional medicine physician and author of “Forever Strong,” to bust myths surrounding fitness and training. Check it out the video below, courtesy of Generation Iron’s YouTube channel:

Dr. Lyon holds a fellowship in nutritional sciences and geriatrics. The social media boom started around the time she began her clinical practice. The misinformation in the fitness space took her aback. “It definitely wasn’t going to make anyone stronger, and it was a whole bunch of BS,” said Dr. Lyon. She began posting on social media to debunk the falsehoods and misconceptions within the health and fitness industry. 

“We can change the trajectory of how we age,” said Dr. Lyon. The threat of misinformation about aging on social media is that it so easily spreads. Misinformation can be repeated so often that people believe it. There’s a prevalent fitness dogma that letting young children lift weights can stall their growth. Dr. Lyon clarified that there isn’t sufficient scientific support to back up that claim. Children can exercise as soon as they are curious about it. (1)

According to a Clinical Journal of Sport Medicine study, “training protocols with weights and resistance machines and with supervision…are relatively safe and do not negatively impact growth and maturation of pre- and early-pubertal youth.” (2)

Dr. Lyon highlighted another common misconception about women lifting weights and how it can lead to a more masculine appearance. Masculinity is subjective, so how to measure it isn’t clear. Furthermore, most female gym goers don’t necessarily build the same amount of muscle tissue as their male counterparts due to variations in natural testosterone production. (3)

“Go into any gym, and it’s mostly the guys in the free weights area. Women are doing cardio because they have all these myths,” said Dr. Lyon. “These myths stem out of discomfort and not a real belief.” 

Dr. Lyon opined that most women don’t actually believe they’ll get bulky lifting weights but rather want to avoid the time and effort strength training entails and use the fear of a more masculine appearance as an excuse to avoid lifting weights.

O’Hearn quipped that most male gym goers struggle to build muscle — a combination of sufficient intensity and frequency while following a diet that provides enough calories and protein are the common building blocks to add muscle tissue. In Laymen’s terms, it’s not easy to add muscle mass, so O’Hearn feels female gym goers shouldn’t worry about this made-up threat of looking masculine as a result of resistance training. 

Many female gym goers might perform various triceps exercises hoping to get rid of underarm fat, popularly known as “bat wings.” However, spot reduction through weight training is a myth. A Medicine & Science in Sports & Exercise study concluded that “Subcutaneous fat changes resulting from resistance training varied by gender…MRI found a generalized subcutaneous fat loss independent of gender, supporting the notion that spot reduction does not occur as a result of resistance training.” (4)

When scrolling through Instagram or reading about health and fitness online without peer-reviewed research supporting the claims made, or believing fitness influencers at their word, take everything with a grain of salt.

References

1. National Institute on Aging. (2022, June 30). How can strength training build healthier bodies as we age? [Press release]. National Institutes of Health. https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
2. Malina RM. Weight training in youth-growth, maturation, and safety: an evidence-based review. Clin J Sport Med. 2006 Nov;16(6):478-87. doi: 10.1097/01.jsm.0000248843.31874.be. PMID: 17119361.
3. Weiss LW, Cureton KJ, Thompson FN. Comparison of serum testosterone and androstenedione responses to weight lifting in men and women. Eur J Appl Physiol Occup Physiol. 1983;50(3):413-9. doi: 10.1007/BF00423247. PMID: 6683165.
4. Kostek MA, Pescatello LS, Seip RL, Angelopoulos TJ, Clarkson PM, Gordon PM, Moyna NM, Visich PS, Zoeller RF, Thompson PD, Hoffman EP, Price TB. Subcutaneous fat alterations resulting from an upper-body resistance training program. Med Sci Sports Exerc. 2007 Jul;39(7):1177-85. doi: 10.1249/mss.0b0138058a5cb. PMID: 17596787.

Featured image: @drgabriellelyon on Instagram

The post The Mike O’Hearn Show — Dr. Gabrielle Lyon Explains Online Fitness Misinformation appeared first on BarBend.

First thing’s first: If you are eating healthy, hopefully you’re feeling better! Getting rid of processed foods and feeding your body real nutrients is so important for your overall health. (So you’re already ahead of the game!)

But even though the quality of your food choices has improved, there are still several other reasons why you might not be losing weight despite eating healthy.

So, if you’re eating healthy but not losing weight, the following are 10 factors you may not be taking into consideration.

Calorie Intake Photo Credit: Shutterstock

Even healthy foods have calories, and quantity does matter!

You won’t lose weight if you consume more calories than your body needs. Make sure you’re in a calorie deficit — meaning, you’re burning more calories than you’re consuming.

Portion Sizes Photo Credit: Depositphotos

Even healthy foods can lead to weight gain if you’re eating large portions! Be mindful of portion sizes and try not to overeat, even if the food is healthy.

Hidden Calories Photo Credit: Shutterstock

Be aware of hidden calories in sauces, dressings, and other condiments. They can add up quickly and sabotage your weight loss efforts.

Exercise Photo Credit: Depositphotos

While diet is crucial for weight loss, exercise also plays a significant role. Make sure you’re engaging in regular physical activity to burn extra calories and improve your overall fitness.

Medical Conditions Photo Credit: Shutterstock

Certain medical conditions, such as thyroid disorders or polycystic ovary syndrome (PCOS), can make it harder to lose weight. If you suspect a medical condition might be hindering your progress, consult a healthcare professional.

Stress and Sleep Photo Credit: Shutterstock

Chronic stress and lack of sleep can interfere with your body’s ability to lose weight. Both can disrupt your hormones, making it harder to shed pounds.

Muscle Gain Photo Credit: Shutterstock

If you’re also exercising, you might be gaining muscle mass, which is denser than fat. This could make you leaner and healthier without a significant change in weight.

Water Retention Photo Credit: Shutterstock

Sometimes, your body retains water, especially if you’ve recently changed your diet or exercise routine. This can mask weight loss on the scale. It’s essential to look at trends over time rather than focusing on daily fluctuations.

Metabolic Rate Photo Credit: Shutterstock

Your metabolic rate, influenced by genetics and muscle mass, affects how many calories your body burns at rest. Some people naturally burn more calories than others.

Lack of Patience Photo Credit: Shutterstock

Weight loss takes time. It’s not always a linear process, and there will be periods where you might not see the scale move despite your efforts. Be patient and focus on overall health improvements.

In my 35 years of experience as a personal trainer and health coach, if you want to lose weight, tracking your calories and tracking your exercise minutes can be very eye-opening.  Stay the course — you didn’t gain the weight overnight, and you can’t lose it overnight either!

With persistence, patience, and hard work, you’ll reach your weight loss goals.

9 Blue Zone Foods to Increase Longevity Photo Credit: Shutterstock

Blue Zone foods promote longevity while giving you serious health benefits in daily life.

How do we know? The truth is in the numbers! The longest living social circles of people use healthy habits mixed with the Blue Zones diet.

The following nine foods are found in the diets of people who are outliving the rest of us.

9 Blue Zone Foods to Increase Longevity

Strength Training for Women Over 50: 11 Best Moves Photo Credit: Get Healthy U

There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is weight training. 

These strength training exercises are proven to get results for women over 50!

Strength Training for Women Over 50: 11 Best Moves

Sugar Detox: How To Quit Sugar In 6 Steps Photo Credit: Shutterstock

It’s hard to find the best way to quit sugar when it’s in so many of our foods! That’s why it’s important to cut back in a smart, sustainable way since doing it cold turkey can be pretty jarring for your body.

Here, we’ll take a look at some of the sugar basics, why you crave it, and how to quit sugar without making yourself totally miserable.

Sugar Detox: How To Quit Sugar In 6 Steps

Daniel Humm is currently celebrating 25 successful years in his restaurant; Eleven Madison Park in New York, and is living by the mantra of his new book, Eat More Plants, but the process of shifting from steaks to veggies was a serious undertaking, not least because of world renowned dishes like his famous lavender duck.

Pivoting to a plant-based menu mid-pandemic sent shockwaves through the restaurant industry and its critics, but the Swiss-born chef not only held on to his coveted three Michelin stars, he became the first plant-based restaurant in the history of the Michelin guide to earn such an honor.

M&F sat down with Humm between courses to find out how his love of competitive exercise led him to follow both heart and stomach, in order to make a contribution to a sustainable future.

Make it nice

“I have always enjoyed playing sports and exercising, it helps me to go beyond myself, both physically and mentally,” Humm tells M&F. “One of my main interests is running. In the past year, I had the incredible opportunity to participate in the Boston Marathon, where I completed it in under 3 hours, which was a significant achievement for me.”

There’s no doubt that Humm is a highly competitive individual. He worked in his first kitchen at the age of 14, to support his cycling career, but after turning pro, a serious accident at the age of 24 resulted in internal bleeding and forced him reevaluate. “I thought at the time, ‘hey maybe this cycling thing isn’t the best thing to continue’ and that’s when I decided to start cooking instead,” he shares. “That experience opened my eyes. It made me realize that the high risk of injury and hard training schedules may not have been worth it for a long-term career. Not that being a chef is the easiest career path, but cycling for me was and always will be a love of mine and a sport that influences who I am personally and professionally.”

These days, Humm is still highly active and in addition to running marathons, he’s also added boxing to his various methods of training. He still loves to cycle, but has well and truly caught the running bug. “Currently, I’m immersed in training for the next Boston Marathon,” says Humm. “My goal is to finish it in less than 2 hours. I’m constantly striving to improve my personal records and achieve new milestones in both my sporting and culinary journey. It’s not about competing with others; it’s about pushing myself to be the best I can be.”

Ye_fanDaniel Humm learned lessons from cycling that helped him dominate the restaurant space

As an athlete, Humm learned in those early days of cycling that discipline, endurance, and the joy of pushing past limits was the recipe for success. And, it’s just the same for him when working in the kitchen. “After my accident, I was forced to put an end to my cycling dream and had to rethink my entire future,” explains Humm. “As I began working more, in these renowned kitchens, I found a love of cooking and made the move to make it a full-time endeavor. I have taken the learnings, resilience, and an athlete’s mentality into everything I do at Eleven Madison Park. I’ve learned a lot about discipline, teamwork, and the importance of setting goals. If I was going to commit myself to the fine dining space, I was going to take that discipline and training from my cycling days and take risks to be the best in order to reach the top.”

Since 2012, Daniel Humm has amassed three Michelin stars. As a celebrated chef with a busy waiting list to eat in his restaurant, everything seemed to be ticking over nicely, but his desire to push himself and set new goals took him in a completely new direction. “In 2017, we were named the number one restaurant in the world,” says Humm. “And, with that, we were left a little disoriented as we searched for what was next to strive for. I thought ‘there must be more’ to the culinary space and fine dining than winning accolades, as wonderful as they are. Then, when the pandemic hit, it highlighted that our food system needs to find ways to change how it operates in order to be more sustainable, especially when it comes to luxury experiences. ‘Luxury’ foods like caviar, lobster, or Kobe beef get imported from the other side of the world frozen, and natural resources continue to decline.”

Instead of resting on his laurels, this chef laced-up his apron and got to work. “I felt that by elevating plant-based food to the highest level, we can challenge or redefine what luxury means for fine dining, as well as what we eat at home,” says Humm. “Instead of celebrating how far your food has travelled, we can instead value the beauty and flavor of fresh, plant-based produce that was grown in your local farm.” Switching to plant-based, at a time when one of Humm’s signature dishes was made with duck was undoubtedly a bold move, but he concentrated on the goals that he had set for himself, and for his team of talented cooks.

Daniel Humm Contributes to a Sustainable Future By Goal Setting

“I anticipated there would be criticism,” shares Humm. “But, within that criticism emerged an even greater sense of purpose. This is what drives me and my team. Eleven Madison Park is not ‘anti-meat’, but rather ‘pro-planet’. Global environmental research has showcased the substantial impact of greenhouse gas emissions resulting from animal agriculture. My goal has been to craft the finest plant-based options, showcasing them in novel and unconventional ways in order to challenge the long-established norms that will drive meaningful conversations and awareness. One of Humm’s most personal goals it to make sure that everyone has access to sustainable food, especially those that can’t afford fine dining.

“We reached out to our friends at Rethink Food, an organization founded in 2017 by Eleven Madison Park alum Matt Jozwiak, with the mission of bridging the gap between the 108 billion tons of food that go unused in the United States each year and the 38 million Americans who continue to face food insecurity,” says the Chef. “We’ve collaborated with Rethink many times in the past, and then we became partners at the dawn of the pandemic. Through this work, we were introduced to Robert ‘Bob’ Madison and his team at the Jacob A. Riis Settlement at Queensbridge Houses in Long Island City, where we’ve served hundreds of meals to the community each weekday. Every meal at Eleven Madison Park and every purchase from elevenmadisonhome.com contributes directly to this mission. We are committed to using our resources to combat food insecurity, aiming to create a more sustainable and equitable food system in New York City and beyond.”

Daniel Humm asserts that small steps can lead to great change. “My diet is predominantly plant-based, but not entirely” he notes. “I’ve found that the more I eat plant-based, the less I crave meat. Even if everyone were to eat plant-based for just one day out of the week, it would make a significant difference for the future. I often say it’s about progress, not perfection. I am also a huge fan of traveling and experiencing other cultures, and in those senses I believe it’s important to experience and taste dishes from all around the world.”

So, what does a Michelin star chef eat after intense exercise? Try Daniel Humm’s “Morel Mushroom and Seaweed Baked Rice” for a tantalizing recovery meal.

“Eat More Plants. A Chef’s Journal” is available to pre-order now.

Of 11 contests to be held at the 2023 Olympia in Orlando, FL, on Nov. 2-5, 2023, none may be as intense as the Women’s Physique Olympia. Nineteen athletes qualified to compete. The reigning champion, Natalia Abraham Coelho, and the former champion, Sarah Villegas, are amidst a heated rivalry that is a boon for interest. The full roster is below in the order that they qualified for the contest”

2023 Women’s Physique Olympia Preview

• Natalia Abraham Coelho (USA)
• Sarah Villegas (USA)
• Brooke Walker (USA)
• Anne-Lorraine Mohn (France)
• Pamela Canfield (USA)
• Elena Aviles Romero (Spain)
• Emily Schubert (USA)
• Emilija Martic (Canada)
• Romana Skotzen (United Kingdom)
• Zana Benta (Brazil)
• Caroline Alves Dos Santos (Brazil)
• Amy McKown (USA)
• Danielle LaMartina (USA)
• Jeannie Feldman (USA)
• Ivie Rhein (USA)
• Karina Goncalves (Spain)
• Alex Hall (USA)
• Marie-Soulange Essoh (USA)
• Julia Monroe (USA)

[Related: 2023 Classic Physique Olympia Preview]

[Related: 2023 Mr. Olympia Preview]

How to Qualify

Like the other pro divisions at the Olympia, champions are qualified for life. The second and third-place finishers for the 2022 Women’s Physique Olympia were automatically invited to compete in the 2023 contest. The rest of the roster is filled with competitors who won a Women’s Physique pro show before the qualifying cutoff date of Oct. 9, 2023. 

Any athlete who hasn’t qualified before the cutoff date would have to receive a special invitation to compete from the IFBB Pro League or the Olympia promoters. As of Oct. 23, 2023, no invites have been issued.

Past Champions

This contest’s two most recent champions are the only two champions in the 2023 edition. Reigning champion Natalia Abraham Coelho had tried to win this show since 2017 and finally broke through in 2022. 2020 and 2021 champion Sarah Villegas acknowledged mistakes in her 2022 prep but feels if her 2023 condition is presented as aspected, Coelho won’t be able to retain. 

Fans who follow both athletes on social media could confirm Coelho and Villegas don’t see eye to eye and want to beat each other in. Villegas has been in this position before when she beat two-time titleholder Shanique Grant to win the championship in 2020. No champion in the history of the contest has regained the title after losing it. Villegas hopes to make that history; Coelho aims to start a dynasty of her own.

Top Contenders

2022 Women’s Physique Olympia third-place finisher Brooke Walker is growing her own fanbase. She is seen by many as a star of the future. She didn’t have to win a pro show to qualify for this contest, so the Olympia will be her 2023 debut. A year of muscle maturity could serve her well if she showcases definition that rivals Villegas, who is usually the most ripped athlete onstage. Walker’s shape compares well to Coelho, so don’t be surprised if Walker is alongside the past two champs in the first callout.

The next highest finisher from 2022 in this show is Ivie Rhein. She won the inaugural Masters Olympia Women’s Physique title in Romania on Aug. 26-27, 2023. Rhein has been in the mix for this title in the past but has never finished higher than fifth.

The last spot in the first callout is anyone’s to claim, but Jeannie Feldman and Anne-Lorraine Mohn are strong candidates. They finished sixth and seventh in the 2022 Olympia, respectively.

Dark Horses

Few people saw Walker emerge as she had to the division’s top tier. Dark horse competitors can be dangerous at the Olympia. Marie Solange-Essoh ranked 10th at the 2022 Olympia in Las Vegas, NV, but the Masters competitor won the 2023 Daytona Pro, proving she can hold her own. 

Emily Schubert will make her second Olympia appearance, but her first in two years. She tied for 16th in the 2021 Olympia in Orlando, FL, and has shown significant improvement since then.

Olympia Debuts

Over half of the Women’s Physique field are first-time Olympia competitors — 11 of 19 athletes will grace an Olympia stage for the first time: Pamela Canfield, Karina Goncalves, Elena Aviles Romero, Julia Monroe, Emilija Martic, Alex Hall, Danielle LaMartina, Amy McKown, Caroline Alves Dos Santos, Zana Benta, and Romana Skotzen. At least two of those athletes will leave that stage as one of the top 10 Women’s Physique athletes in the world. 

Those who are unable to attend the Olympia in Orlando to spectate live can still watch all 11 pro divisions live from home by purchasing the 2023 Olympia pay-per-view on the Olympia Productions website.

Featured Image: @ifbbpronataliacoelho on Instagram 

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