Most animals can produce their own vitamin C. Humans can’t. We are part of a rare group that must get this essential nutrient from food or supplementation. Yet many of us unknowingly live with depleted levels, especially in a world filled with stress, processed food, pollution, and fast-paced living. What most people don’t realize is that vegetables often contain more vitamin C than fruits — and without the high fructose. I personally prefer vegetables like kale, broccoli, and red or yellow bell pepper, along with lemon, which also supports liver detox. While fruits are popular for vitamin C, I don’t recommend them in large amounts. In fact, I only include 1–2 portions of fruit a day, if any. When I do reach for fruit, I choose dark berries like blackberries or blueberries. They’re not the highest in vitamin C, but they’re rich in antioxidants, have a low glycemic index, and are well processed by the body. Sometimes, it’s not about the quantity of vitamin C, but about how nutrients interact in the body. The chemical synergy between vitamins, minerals, and fiber makes a huge difference in absorption and effectiveness. Why Vitamin C Matters Daily Immune support: It helps neutralize free radicals and reduce inflammation. Tissue repair: It’s essential for collagen production, which supports skin, joints, fascia, and spinal discs (especially important if you suffer from back pain). Longevity & protection: It protects cells from oxidative stress and supports cardiovascular health. Stress buffer: Stress, even just a busy commute, burns through your vitamin C reserves. People who smoke, drink alcohol (even socially), or experience high stress levels need significantly more vitamin C. For example: Smokers may require up to 40% more vitamin C daily. Drinkers have lower absorption and faster depletion. Chronically stressed individuals need extra support for adrenal health and immunity. My Routine and Tips Every morning I start my day with a refreshing glass of lemon juice I aim to get most of my vitamin C from food. But on days when I’m exposed to higher stress or physical exertion, I support my body with a clean supplement like Doctor’s Best Q-C Vitamin C. I especially like that it includes CoQ10 (Vitamin Q), which works synergistically with vitamin C to fight oxidative damage and improve energy metabolism.

You’d think that after years of training, competing, and pushing their bodies to the limit, elite athletes would have mastered something as basic as breathing. But guess what? Most of them breathe just as poorly as the average couch potato. Yep, even top athletes—Olympians, marathon runners, football stars—are out there "inhaling and exhaling" with inefficient breathing patterns. They may have six-packs, record-breaking speeds, and insane endurance, but many of them still rely on shallow chest breathing instead of diaphragmatic breathing. The Problem with Chest Breathing Chest breathing is like running a high-performance car on cheap fuel. It’s inefficient, overworks the wrong muscles, and leads to tension, stress, and early fatigue. Resulting to neck pain, and tension around the shoulders It can also lead to muscles cramps Instead of using their full lung capacity, many athletes take rapid, shallow breaths that trigger hyperventilation, throwing off oxygen delivery and making recovery harder than it should be. Worse, over-breathing messes with carbon dioxide levels, reducing how much oxygen actually reaches the muscles. The more you get rid of CO2 by hyperventilating the less you cells can absorb O2 So even though they look like superhumans on the outside, many athletes are unknowingly limiting their own performance simply because they never learned how to breathe properly. "The website provides a detailed explanation of the physiological processes involved in breathing, including the roles of CO₂ and O₂, as well as the effects of hyperventilation.” The Secret Weapon: Functional Breathing Mastering diaphragmatic breathing—where you engage the lower lungs and optimize oxygen absorption—can completely change the game. Athletes who train their breath experience: - Have Better endurance (because muscles actually get the oxygen they need) - Faster recovery (less stress = less inflammation) - More control and focus (oxygen fuels the brain too, not just the muscles) - Improved posture and core stability (breathing influences spinal alignment and muscle activation) - Better oxygen distribution (by stimulating the alveoli more effectively) - Less pain and musculoskeletal issues (by reducing compensatory tension) - Lower stress levels (by regulating the autonomic nervous system) - Reduced risk of injuries (especially forward head posture and instability-related issues) Are You a Chest Breather? Try This Test There’s a simple biomechanical test called the High-Low Test to determine if you’re breathing correctly. Place one hand on your chest and the other on your belly. Breathe normally. Observe which hand moves more. If your chest hand moves more, you’re a chest breather, meaning you’re likely not using your diaphragm efficiently. If your belly hand moves more, congrats—you’re engaging your diaphragm properly! "My Own Experience: Even High-Level Athletes Aren’t Taught How to Breathe" As a former elite athlete in the French national team, and someone who has been involved in sports since childhood, I was never taught how to breathe correctly—even while competing at the highest level. Coaches would yell, “Just breathe, breathe!”—but no one actually explained how. The reality is, breathing patterns in athletes could be far more efficient if we integrated biomechanical breath training into sports conditioning. It’s Time to Rethink Breathing Breathing isn’t just an automatic function—it’s a performance tool. Learning how to breathe properly should be as fundamental as strength, mobility, and nutrition. Whether you’re an elite athlete or just trying to survive a workout without feeling like a dying fish, training your breath is the ultimate game-changer. - Breathe as often as possible through your nose. - Let your breath be low, slow, and calm—rising from your belly and diaphragm, not your chest. -Throughout your day, take a moment to ask yourself: “How am I breathing?” -During physical activity, stay connected to your breath. It is your anchor, your rhythm, your guide. At ZenitudeFitPilates, you’ll find all the tools and support you need to reconnect with your breath and body. Take the time to explore it. Your well-being is worth it.

In our high-speed, always-on world, two simple practices are often underestimated: sleeping early and daily meditation. Yet these two habits powerfully influence our internal chemistry—particularly two key hormones: growth hormone (GH) and testosterone. These are not just for athletes or men—they are essential for both women and men, supporting youthfulness, immune strength, energy, and longevity. Why Growth Hormone Matters Growth hormone is nature’s built-in repair system. It boosts cell regeneration, supports fat burning, preserves lean muscle, strengthens bones, and keeps the skin youthful. The body releases the largest surge of GH during deep sleep, especially in the hours before midnight. • GH is produced by the pituitary gland, under signals from the hypothalamus, both located in the brain. • Poor sleep or late nights disrupt this release, leading to fatigue, aging, and poor recovery. For women, GH is equally important—it keeps metabolism sharp, improves skin tone, and supports physical resilience. Testosterone: Not Just a “Male Hormone” Testosterone is often linked only to men, but it’s a vital hormone for women too. It fuels motivation, libido, muscle tone, bone density, and mental clarity. • In men, testosterone is primarily made in the testes. • In women, it comes from the ovaries and adrenal glands, also regulated by signals from the hypothalamus and pituitary. Low levels in either gender can lead to: • Fatigue • Low mood and motivation • Weight gain • Reduced muscle tone and libido Chronic stress and poor sleep lower testosterone—while meditation helps restore it. The Role of Meditation & Breathwork As shown in the book "Altered Traits" by Daniel Goleman and Richard Davidson, consistent meditation rewires the brain, reducing cortisol (the stress hormone) while enhancing emotional balance and hormonal harmony. This calming practice can indirectly support testosterone and growth hormone by lowering stress and improving sleep quality. I personally apply these principles in my daily life: • I sleep before 10 PM and wake up at 5 AM • I practice breathing (pranayama) for at least 15 minutes almost every day • I do yoga three times a week These habits have helped me stay strong, youthful, and balanced. Consistency is the secret to youth, and discipline is what brings freedom—both in movement and in the mind. The Takeaway • Sleep before 10 PM to support your natural hormone rhythms • Meditate daily, even for 10 minutes, to reduce stress and balance hormones • Know that testosterone and GH are essential for women too—for strength, beauty, and energy • Practice breathwork and yoga for a deeper hormonal and nervous system balance These are not small lifestyle adjustments —they’re part of the blueprint for longevity and true well-being. Trust the process and be consistent. Your hormones will thank you.

In a world that constantly rushes forward, we often forget the most powerful tool we carry within us: our breath. Yet, by learning to breathe with intention, we can tap into a profound state of calm, balance our nervous system, and build resilience to stress. The key lies in breathing low and slow. When we breathe deeply into our diaphragm — rather than shallowly into our chest — we signal safety to the body. Slow breathing lowers heart rate, reduces blood pressure, and shifts us into a parasympathetic state, where rest and recovery happen naturally. But there’s another, often overlooked, element of breathwork: getting used to CO₂. Many people think of carbon dioxide as a waste product, but it’s actually essential for oxygen delivery. When we tolerate higher CO₂ levels, our body becomes more efficient at using oxygen, and we feel calmer under pressure. Try this simple practice: 1. Inhale slowly through your nose for 4 seconds, feeling your belly rise. 2. Exhale even more slowly for 6–8 seconds, letting tension melt away. 3. Pause after the exhale — just for a moment — and notice the stillness. Over time, this practice improves your CO₂ tolerance, making each breath more powerful. You may find that stress no longer grips you as tightly, and a sense of inner peace becomes easier to access, even in difficult moments. So, the next time life feels overwhelming, remember: Breathe low, breathe slow, and trust your body to find its rhythm. Check out the link To release anger and clean the lungs To get rid of anger feelings & to clean the lungs https://youtu.be/EwHYCIA1xaw?si=b923HVcSINsFp0TO To stay calm and relaxed https://youtu.be/CAO4NsPp4Ik

Spending hours hunched over a laptop, scrolling on your phone, or driving can slowly wreck your posture — leading to what we call desk neck (or forward head posture). Over time, this imbalance can cause chronic pain, headaches, dizziness, and even vision problems. But the good news is, with the right approach, you can fix it! What Causes Desk Neck? When you constantly lean your head forward (like when texting or working at a computer), your body adapts to that position, creating muscle imbalances: • Tight, overactive muscles: • Sternocleidomastoid (SCM) and scalenes (front and side neck muscles) stay tense to hold your head up. • Pectoralis minor shortens, pulling the shoulders forward. ( Pectoralis muscles are the muscles of your upper chest ) • Upper trapezes get overworked, causing neck and shoulder stiffness. • Deep neck flexors (front muscles of the neck which should stabilize the head) become tight and overused, adding to the tension. Weakened muscles: • Rhomboids ( it brings shoulder blades towards each other ) and lower trapezes (bring shoulder blades down) lose strength, making it harder to hold your shoulders back. • Neck extensor muscles at the back of the neck weaken, letting the head drift even further forward. This muscle imbalance compresses the cervical spine, restricting blood flow and nerve function, which can cause: • Chronic headaches and dizziness. • Fatigue, mood swings, and even vision issues. • Neck and shoulder pain that worsens over time. How to Fix Desk Neck: Restore Balance The key is to stretch the tight front muscles and strengthen the weak back muscles to bring your head and shoulders back into alignment. I’ll be sharing videos demonstrating these exercises, so you can follow along and start correcting your posture step by step: After improving your body awareness you will start with some exercises to strengthen and release tension For instance 1. Chin Tucks → Aligns the head and reduces Sternocleidomastoid ( SCM) overuse. 2. On your all four, lengthening the neck and and bringing your shoulder blades down 3. Press back neck against wall 4. Wall Angels → Strengthens the upper back for better posture. 4. Doorway Stretch → Releases tight chest muscles. 5. Scalene Stretch → Relieves side neck tension. 6. Thoracic Extensions → Opens up the upper spine and encourages proper alignment. Do not worry, Things will make more sense with the Videos Holistic Solutions for Lasting Relief For long-term correction, combining exercise with other practices can speed up recovery: • Massage Therapy → Releases tight muscles and boosts circulation. • Pilates & Yoga → Builds core strength, flexibility, and body awareness. • Functional Training → Reinforces healthy movement patterns. • Stress Management & Nutrition → Supports muscle recovery and reduces cortisol (which contributes to muscle tension). Take Control of Your Posture Desk neck develops slowly, but with consistent effort, you can relieve pain, prevent headaches, and restore your body’s natural alignment. I’ll be sharing videos soon to guide you through each exercise, so stay tuned — your body (and your mind) will thank you for it!

Inflammation is the body’s natural defense mechanism against injury or infection. However, when it becomes chronic, it can lead to issues like water retention. Water retention, or edema, occurs when excess fluid builds up in the body, often causing swelling in the extremities or face. The Link Between Inflammation and Water Retention Inflammation triggers the release of chemicals like histamine and cytokines, which increase blood flow and permeability in the vessels. This can lead to fluid leakage into tissues, resulting in swelling. Chronic inflammation—due to stress, poor diet, or illness—can exacerbate this process, making water retention a persistent issue. Hormonal Imbalance and Water Retention Hormones like estrogen, progesterone, and cortisol play a significant role in fluid regulation. For example: • Estrogen can promote water retention by increasing sodium levels in the body. • Cortisol, the stress hormone, encourages fluid retention when levels are chronically elevated. • Hormonal fluctuations during menstruation or menopause can also disrupt the body’s balance, leading to bloating and swelling. Common Causes of Inflammation and Hormonal Imbalance • Dietary Choices: Processed foods, high sugar intake, and excessive salt can trigger inflammation and disrupt hormone levels. • Stress: Chronic stress increases cortisol, which can worsen both inflammation and water retention. • Lifestyle Factors: Lack of sleep, sedentary habits, and dehydration can further exacerbate these issues. How to Fix and Avoid Water Retention 1. Adopt an Anti-Inflammatory Diet: Focus on whole foods like leafy greens, fatty fish, nuts, and berries. Limit sugar, refined carbs, and processed foods. 2. Balance Hormones Naturally: Support your endocrine system with regular exercise, stress management techniques, and adequate sleep. 3. Stay Hydrated: Drinking enough water helps flush out excess sodium and reduce swelling. 4. Reduce Sodium Intake: Too much salt can worsen water retention, so keep it moderate. 5. Move Regularly: Physical activity improves circulation and prevents fluid buildup in tissues. 6. Include Natural Diuretics: Foods like cucumbers, asparagus, and parsley can help your body expel excess water. Adopting an anti-inflammatory diet not only reduces inflammation but also supports hormonal balance and prevents water retention. Avoid fast food and processed items; instead, opt for a natural diet to restore balance to your body and prevent inflammation. Here’s a guide to the best natural foods and habits for a balanced body: 1. Focus on Anti-Inflammatory Foods These foods are rich in antioxidants, omega-3 fatty acids, and phytochemical ( compound found in plants ) that help reduce inflammation and stabilize hormones: • Leafy Greens: Spinach, kale, and Swiss chard are packed with vitamins and minerals. • Berries: Blueberries, raspberries, and strawberries are rich in antioxidants like anthocyanins. • Fatty Fish: Salmon, mackerel, and sardines provide omega-3 fatty acids to combat inflammation. • Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are great for healthy fats and fiber. • Turmeric: Its active compound, curcumin, is a potent anti-inflammatory. • Ginger: Known for its soothing effects on the digestive and immune systems. 2. Include Hormone-Stabilizing Foods Certain foods support the endocrine system, helping to regulate hormonal fluctuations: • Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts assist in hormone detoxification. • Whole Grains: Quinoa, oats, and brown rice provide steady energy and stabilize insulin levels. • Healthy Fats: Avocado, olive oil, and coconut oil help in hormone production. • Legumes: Lentils and chickpeas are rich in fiber and plant-based proteins, supporting digestion and hormone health. 3. Hydrate the Right Way Proper hydration is essential for reducing inflammation and preventing water retention. Drink: • Filtered Water: Sip consistently throughout the day. • Herbal Teas: Chamomile, green tea, or dandelion tea reduce bloating and inflammation. • Coconut Water: A natural electrolyte booster that aids hydration. 4. Avoid Inflammatory Triggers Cut back or eliminate these common culprits: • Processed Foods: Fast food, packaged snacks, and refined carbs. • Excess Sugar: Leads to blood sugar spikes and inflammatory responses. • Trans Fats: Found in fried and highly processed foods. • Excess Alcohol: Overconsumption can disrupt gut health and cause inflammation. • Artificial Additives: Sweeteners, preservatives, and coloring agents can irritate the body. 5. Support Gut Health A healthy gut reduces overall inflammation and balances hormones: • Probiotics: Found in yogurt, kefir, and fermented foods like sauerkraut and kimchi. • Prebiotics: Bananas, onions, and garlic feed healthy gut bacteria. • Fiber: Promotes a healthy gut microbiome and regular digestion. 6. Balance Blood Sugar Fluctuations in blood sugar can lead to hormonal imbalances. To maintain balance: • Eat smaller but high density quality food • Ideally start your meal with vegetables, then protein and finish with carbs • Good fat ( olive oil, avocado, oil fish ..) does not make you fat but help you to loose fat and to regulate your blood sugar Sample Day on an Anti-Inflammatory Diet • Breakfast: Begin with a smoothie made of spinach, mixed berries, chia seeds, and almond milk, paired with three Brazilian walnuts. Alternatively, I like to kickstart my day with "PlantFusion Organic Alkazing Greens Fermented Whole Food nutrition." I'll share the brand details via WhatsApp. • Lunch: Enjoy grilled salmon accompanied by quinoa and steamed broccoli. A serving of black rice should be about the size of your fist, which is approximately one cup. • Snack: A handful of walnuts paired with a crisp apple. • Dinner: Savor a hearty lentil soup alongside a medley of roasted vegetables drizzled with olive oil. • Drinks: Sip on green tea or herbal infusions throughout the day, ensuring you stay hydrated with plenty of water. By consistently incorporating these foods and habits, you can create a sustainable, natural diet that keeps inflammation at bay, balances hormones, and promotes overall wellness. Keep in mind that this is aimed at reducing inflammation. You can certainly experiment with adding or cutting items, but the main objective is to bring some awareness and to decrease the size of your portions.

Belly fat is one of the most stubborn forms of fat to lose, especially as we age. To tackle it effectively, we need to go beyond diet and exercise and dive into the hormonal mechanisms that influence fat storage and metabolism. This article unpacks the science behind hormones such as insulin, glucagon, cortisol, leptin, estrogen, and testosterone —and why losing belly fat becomes increasingly challenging after 50. 1. Hormones and Belly Fat: The Key Players Our hormones are powerful messengers that regulate how our bodies store and use fat. Understanding their roles can help us make smarter choices. • Insulin: Insulin plays a key role in regulating blood sugar and fat storage. After eating carbohydrate, your body breaks them down into glucose, which enters the blood stream. Insulin is released by the pancreas to help cells absorb glucose for energy. When glucose is in excess ( more than what the body needs for energy ) insulin store the excess into fat for long term storage. Insulin is a storage hormone produced by the pancreas in response to elevated blood sugar but can store fat too —often around the belly. Over time, insulin resistance can develop, making it even harder to lose weight. • Glucagon: Glucagon is insulin’s counterpart. It promotes fat breakdown by signaling the liver to release stored glucose when blood sugar is low. A balanced diet that manages insulin levels allows glucagon to do its job effectively, promoting fat-burning instead of fat storage. • Cortisol: Known as the “stress hormone,” cortisol is released during periods of stress. Chronic stress leads to prolonged cortisol elevation, which increases appetite, promotes fat storage in the abdominal region, and makes it harder to lose weight. I believe it is one of the main reason why so many struggle to lose belly fat. The amount of stress we carrying nowadays is constant. Managing stress through mindfulness, sleep, and exercise is key to balancing cortisol levels . • Leptin: Leptin is the hormone that signals fullness to the brain. When there is lack of sleep, this hormone is almost off so the signal of fullness is not working properly and people tend to eat more than what they need. In people who are overweight or obese, leptin resistance can occur, causing the brain to ignore these signals. As a result, appetite increases, and belly fat accumulates. 2. Estrogen and Testosterone: The Gender Connection • Estrogen: In women, estrogen levels fluctuate throughout life, particularly during menopause. Before menopause, estrogen promotes fat storage in the hips and thighs. After menopause, estrogen levels drop, leading to a shift in fat storage toward the abdomen. This hormonal change makes it harder for postmenopausal women to lose belly fat and maintain a healthy weight. • Testosterone: In men, testosterone plays a critical role in muscle maintenance and fat distribution. As testosterone levels decline with age, men are more likely to accumulate belly fat. Lower testosterone also reduces muscle mass, which slows metabolism and further contributes to fat gain. Brazilian nuts is one of the highest in selenium. Selenium plays a key role in sperm production and testosterone synthesis. Eating 3 brazil nuts daily can provide a sufficient amount of selenium, as each nut contains approximately 60 -90 micrograms. Avoid exceeding the upper limit of 400 micrograms per day which could lead to toxicity. 3. Why Losing Belly Fat Is Harder After 50 Several factors contribute to the increased difficulty of losing belly fat after age 50: • Hormonal changes: Reduced estrogen in women and testosterone in men shift fat storage patterns. • Slower metabolism: Lean muscle mass decreases with age, lowering the number of calories burned at rest. • Lifestyle factors: Aging often comes with more sedentary behaviors and less active lifestyles, compounding fat gain. • Increased insulin resistance: Years of high-sugar diets and stress can lead to reduced sensitivity to insulin, promoting fat storage. 4. Prevention and Solutions: Strategies Backed by Science Here are some effective ways to manage belly fat and counteract hormonal changes: • Optimize your diet: • Focus on whole, unprocessed foods. • Prioritize lean proteins, healthy fats, and fiber-rich vegetables to stabilize blood sugar. • Reduce refined carbohydrates and added sugars to prevent insulin spikes. • Incorporate resistance training: Strength training helps maintain and build lean muscle mass, which boosts metabolism and combats age-related muscle loss. • Manage stress: Practice mindfulness, pilates, meditation, yoga to lower cortisol levels. Quality sleep is equally essential to hormone balance. . Build healthy habits for good quality of sleep. Ideally Between 9 pm and 12 am as it is between that time that the body can rest efficiently especially the brain and all the vital organs like the pancreas organ. A lack of sleep will always create more stress to your body and hormonal unbalances. • Consider hormonal health: For women, hormone replacement therapy (HRT) may help mitigate menopausal changes under medical guidance. For men, testosterone therapy may be an option to explore. • Stay active: Consistency is key. Incorporate a mix of aerobic exercises like walking, swimming or cycling with strength training for the best results. Find a physical activity you enjoy doing. And you do not look at the time...you like it so much that you do not think about time 5. Start Early to Prevent Belly Fat The good news? You can prevent the challenges of belly fat even before they start. Building healthy habits early in life sets the foundation for better hormonal balance, metabolism, and overall health as you age. By understanding the science of hormones like insulin, cortisol, estrogen, leptin and testosterone, you can take targeted steps to reclaim your waistline and maintain your health at any stage of life. We are all unique, and it's important to take the time to process information that can guide you in shaping and achieving your goals.

As humans, our bodies reveal much about what we might naturally thrive on. Observing our physiology and the rhythms of our lives offers clues about a balanced diet that respects both our nature and our unique needs. Here are some perspectives on this: 1. Circadian Rhythms Humans, in contrast to numerous carnivorous animals, are creatures driven by the rhythms of the day. Our hours of activity coincide with those of gatherers who collect fruits, vegetables, and grains, rather than with nocturnal hunters who pursue their prey in the shadows. This behavior suggests that our main sources of nourishment likely come from elements accessible during daylight, mirroring the habits of herbivores or gatherers. 2. Digestive System Our digestive systems are elongated, akin to those of herbivores, expertly crafted to decompose fibrous plant matter. This gradual process thrives on high-fiber, plant-based sustenance, in contrast to the shorter, more straightforward tracts of carnivores, which swiftly handle protein-dense meat. Historically, hunting demanded considerable effort, involving long treks and immense endurance, making meat more of a seasonal luxury than a daily essential. Nowadays, however, meat is readily available with little exertion, prompting many to adopt a more sedentary lifestyle than nature intended. This change may be a factor in the growing health imbalances we see today. Over the years, I have noticed an increasing number of individuals experiencing hormonal imbalances. In addition to the excessive processed foods and pollution we are exposed to, we have likely disrupted our natural biological rhythms and eating habits as well. While individual dietary needs vary greatly, the fundamental laws of nature indicate that nourishment is vital for survival. A deficiency in specific nutrients can compromise our immune system, putting us at risk. Individuals who enjoy the longest and healthiest lives, such as those found in “Blue Zones,” appear to adopt a comprehensive lifestyle. These regions, recognized for having the highest numbers of centenarians, demonstrate that longevity frequently stems from varied diets rich in vegetables, whole grains, occasional meat, and regular physical activity. This harmonious approach, aligned with our nature, promotes a balanced combination. Conclusion Lately, the yoga community mourned the sudden loss of Sharath Jois at 53 years old ( November 11, 2024), a respected teacher of Ashtanga Yoga, who passed away from a heart attack. A prominent figure in the yoga community. It is important to remember that achieving physical well-being involves more than just spiritual practices. Our bodies serve as vessels that require proper nourishment, and research indicates that a diverse diet, consistent physical activity, and mindful living play key roles in fostering resilience and promoting longevity. Perhaps the way forward lies less in adhering strictly to plant-based or animal-based diets and more in embracing balance and the natural rhythms of life. ....................................................................................................................................................................................................... Here’s a proposed daily plan that aligns with the circadian rhythm while emphasizing a plant-based diet over meat. This plan closely resembles my own eating habits, which are integral to my lifestyle: easily digestible foods in the morning, substantial and well-balanced meals at midday, and lighter fare in the evening. Occasionally, I incorporate intermittent fasting during the day, but that’s a topic for another discussion. Morning (Breakfast) - Time: Between 7:00 - 9:00 AM (as metabolism begins to awaken) - Meal: - Start with warm lemon water or herbal tea (such as chamomile, ginger, or mint) to ignite digestion. - Enjoy a nutrient-dense green smoothie: - Blend spinach, kale, or mixed greens with chlorella powder. - Add 1/2 avocado or 1 tbsp of flax/chia seeds for healthy fats. - Incorporate 1/2 cup of unsweetened almond or oat milk. - Toss in fresh berries (blueberries, blackberries). - Savor one cup of black coffee. --- Midday (Lunch) - Time: Between 12:00 - 2:00 PM (when digestion is at its peak) - Meal : - Delight in a hearty Buddha bowl: - Base: Quinoa, farro, or brown rice. - Veggies: Steamed broccoli, roasted sweet potatoes, carrots, and raw cherry tomatoes. - Protein: 1/2 cup of cooked lentils or chickpeas. - Fats: 1 tbsp of tahini dressing or hummus. - Extras: A sprinkle of seeds (pumpkin or sesame) and fresh herbs (cilantro or parsley). - Complement with a side of leafy greens dressed in olive oil and lemon juice. - Include fish twice a week and high-quality organic grass-fed meat once a week. --- Evening (Dinner) - Time: Between 6:00 - 7:00 PM (earlier for optimal digestion) - Meal: - Warm up with a comforting vegetable soup: - Ingredients: zucchini, celery, leeks, spinach, garlic, and fresh herbs (thyme or oregano). - Base: Vegetable broth with a splash of coconut milk for added creaminess. - Optionally, enjoy a small portion of lightly grilled or steamed fish for omega-3s. Alternatively, consider a handful of baked tofu or tempeh. - Add a small side of roasted or steamed asparagus or green beans.

An over all review about the Background of our specialist and Master training Walid Tebarki about Pilates and its Sports experiences