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The Ultimate Guide to Health and Fitness: Welcoming 2024 with Dr Zam’s Fitness®

As we edge further into 2024, the fresh energy of the New Year still lingers, charged with aspirations and resolutions. It’s the perfect time to reassess, realign, and rejuvenate our approach to health and fitness. Whether you’re a seasoned fitness enthusiast, someone looking to shed a few pounds, or just embarking on your wellness journey, this guide by Dr. Zam’s Fitness® is your comprehensive companion to a healthier, fitter you in 2024.

1. Understanding Your Unique Journey

Every individual’s path to wellness is distinct. Acknowledge your unique body type, lifestyle, and goals. Are you looking to lose weight, gain muscle, enhance your stamina, or simply maintain a balanced lifestyle? Understanding your personal needs is the first step towards crafting a tailored fitness plan.

2. Nourishing the Body: A Balanced Diet

A. Weight Loss Aspirants: – Calorie Deficit: Embrace foods that are high in nutrients but low in calories. Vegetables, lean proteins, and whole grains should be your go-to. – Mindful Eating: Listen to your body. Eat when you’re hungry and stop when you’re full. Avoid emotional eating by finding healthier stress-coping mechanisms.

B. Muscle Builders: – Protein-Rich Diet: Incorporate lean meats, fish, eggs, and plant-based protein sources to support muscle repair and growth. Consider Dr Zam’s Whey Protein for a high-quality protein boost. – Balanced Macros: Ensure your diet has a healthy balance of proteins, carbohydrates, and fats. Carbs are not your enemy – they’re your energy source!

C. Stamina and Endurance Seekers: – Complex Carbohydrates: Opt for whole grains and legumes to fuel your extended workout sessions. – Hydration: Never underestimate the power of staying hydrated. It’s crucial for maintaining endurance levels.

3. Crafting Your Workout Routine

Tailor your workout routine to reflect your goals, but remember, balance is key. Incorporate strength training, cardio, and flexibility exercises. Check out Dr Zam’s Fitness® Equipment for gear that can elevate your workout.

A. For Weight Loss: – HIIT (High-Intensity Interval Training): Burn calories efficiently through short bursts of intense exercise followed by short recovery periods. – Consistency over Intensity: Regular moderate exercise often trumps sporadic high-intensity workouts.

B. For Muscle Building: – Strength Training: Focus on compound movements like squats, deadlifts, and bench presses to engage multiple muscle groups. Enhance your routine with Dr Zam’s Resistance Bands. – Adequate Rest: Muscles need time to repair and grow. Ensure you’re getting enough sleep and giving each muscle group a break between sessions.

C. For Overall Fitness: – Mix it Up: Keep your body guessing with a mix of cardio, strength, and flexibility training. It keeps your workouts exciting and your body challenged.

4. Mindfulness and Mental Health

Your mental health is just as important as your physical fitness. Incorporate mindfulness practices like meditation, yoga, or simply spending time in nature to keep your stress levels in check. Explore Dr Zam’s Yoga Mats for a perfect companion in your journey towards mental and physical balance.

5. Staying Motivated

A. Set Realistic Goals: Break your main goal into smaller, achievable targets. B. Track Your Progress: Keep a journal of your workouts, diet, and how you feel. Celebrate the small victories! C. Find a Community: Whether it’s a fitness class, an online community, or just a group of friends, having support can make all the difference.

6. Understanding Setbacks

Setbacks are a natural part of any journey. If you find yourself slipping, take a moment to understand why. Adjust your plan if needed, but most importantly, be kind to yourself. Progress is not a straight line.

As we stride further into 2024, let’s make it a year of transformation, resilience, and unwavering commitment to our health and fitness goals. With Dr Zam’s Fitness®, you’re not just embracing a healthier lifestyle; you’re embarking on a journey of self-discovery and empowerment. Here’s to a stronger, happier you in 2024!

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Why Do People Fail in Their Weight Loss Goals? A Comprehensive Guide by Dr Zam’s Fitness®

Weight loss is a journey that many embark on, but not everyone reaches their destination. At Dr Zam's Fitness®, we believe in the power of the mind-body connection, encapsulated in our slogan, 'The Body Achieves What the Mind Believes.' This article explores the common reasons why people fail in their weight loss goals and provides guidance on how to overcome these challenges.

Weight loss is a journey that many embark on, but not everyone reaches their destination. At Dr Zam’s Fitness®, we believe in the power of the mind-body connection, encapsulated in our slogan, ‘The Body Achieves What the Mind Believes.’ This article explores the common reasons why people fail in their weight loss goals and provides guidance on how to overcome these challenges.

1. Lack of Clear Goals and Planning

Set SMART goals that are specific, measurable, achievable, relevant, and time-bound. A clear plan keeps you focused and motivated.

2. Inconsistent Approach

Consistency is the cornerstone of success. Establish a routine that fits your lifestyle and stick to it.

3. Unrealistic Expectations

Weight loss is a gradual process. Set realistic expectations and celebrate small victories along the way.

4. Lack of Support

Surround yourself with supportive friends, and family, or join our community at Dr Zam’s Fitness® for encouragement and motivation.

5. Emotional Factors

Recognize and address emotional eating or underlying psychological issues with professional help if needed.

6. Choosing the Wrong Diet or Exercise Plan

Our experts at Dr Zam’s Fitness® can tailor a plan that suits your unique needs, preferences, and medical history.

7. Ignoring the Mind-Body Connection

Embrace a holistic approach that nurtures the body, mind, and soul. Meditation, mindfulness, and positive thinking are integral to success.

8. Lack of Professional Guidance

Our certified trainers, nutritionists, and life coaches at Dr Zam’s Fitness® are here to guide you every step of the way.

9. Overemphasis on Scale Weight

Focus on overall health, fitness levels, and how you feel, rather than just the number on the scale.

10. Medical Conditions

Consult with healthcare providers to understand and manage any medical conditions that may affect your weight loss journey.

11. Sustainability

Choose a balanced and sustainable approach that you can maintain in the long term.

12. Lack of Education and Misinformation

Educate yourself with evidence-based approaches or rely on our experts at Dr Zam’s Fitness® to guide you away from fad diets and misconceptions.

Conclusion

Weight loss is more than a physical transformation; it’s a mental and emotional journey. At Dr Zam’s Fitness®, we stand by the philosophy that ‘The Body Achieves What the Mind Believes.’ With the right mindset, clear goals, professional guidance, and a holistic approach, you can overcome the common pitfalls of weight loss and achieve lasting success.

Join us at Dr Zam’s Fitness® and let us guide you on a transformative journey towards a healthier, happier you. Your body can achieve anything; it’s your mind you have to convince.

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Understanding Belly Fat: A Comprehensive Guide

Introduction

Belly fat, more specifically known as visceral fat, is a complex health issue that goes beyond mere aesthetics. Stored within the abdominal cavity and surrounding vital organs, it plays a significant role in various health conditions. This guide delves into the types, causes, health risks, and actionable insights to manage belly fat, supported by scientific studies.

Types of Belly Fat

Belly fat can be categorized into two main types:

  1. Subcutaneous Fat: Located just under the skin, it’s generally harmless but can become a concern in large quantities.
  2. Visceral Fat: Stored deeper, surrounding internal organs, this metabolically active fat significantly affects health.

The Causes: Diet, Lifestyle, and More

Understanding the root causes of belly fat is the first step towards effective management:

  1. Diet: Consumption of high-sugar foods and unhealthy fats.
  2. Lack of Exercise: A sedentary lifestyle contributes to visceral fat growth.
  3. Genetics: Genetic predisposition may influence fat distribution.
  4. Stress: Chronic stress can lead to overeating and weight gain in the abdomen.

Health Risks: More Than Just a Cosmetic Concern

Belly fat is linked to several serious health risks:

  1. Heart Disease: Associated with higher LDL cholesterol levels.
  2. Insulin Resistance: Leads to type 2 diabetes by affecting insulin sensitivity.
  3. Inflammation: Chronic inflammation can lead to various diseases.

Scientific Studies: Evidence-Based Insights

  1. Cardiovascular Risk Factors: Visceral fat is strongly associated with metabolic syndrome and cardiovascular risk (Smith, J.D., et al., 2013).
  2. Exercise Impact: Regular exercise significantly reduces visceral fat, even without dietary changes (Ohkawara, K., et al., 2016).
  3. Dietary Influence: Specific dietary interventions can target visceral fat reduction (Hairston, K.G., et al., 2012).

Actionable Insights: A Holistic Approach

  1. Dietary Changes: Emphasize fiber, reduce sugar and unhealthy fats.
  2. Regular Exercise: Engage in activities like walking, jogging, or workouts at Dr Zam’s Fitness®.
  3. Stress Management: Practice mindfulness, meditation, or seek professional coaching.
  4. Medical Consultation: Seek professional medical advice for personalized guidance.

Conclusion

Belly fat is a multifaceted health concern that requires a comprehensive understanding and a holistic approach. By recognizing its types, causes, and health implications, and by implementing science-based strategies, individuals can effectively manage and reduce belly fat. This aligns with the principles of ‘Science-based Living for Body, Mind, and Soul,’ promoting a healthier and more fulfilling life.

References

  1. Smith, J.D., Borel, A.L., Nazare, J.A., Haffner, S.M., Balkau, B., Ross, R., … & Després, J.P. (2013). Visceral adipose tissue indicates the severity of cardiometabolic risk in patients with and without type 2 diabetes: results from the INSPIRE ME IAA study. Journal of Clinical Endocrinology & Metabolism, 98(5), 2027-2031.
  2. Ohkawara, K., Tanaka, S., Miyachi, M., Ishikawa-Takata, K., & Tabata, I. (2016). A dose-response relation between aerobic exercise and visceral fat reduction: systematic review of clinical trials. International Journal of Obesity, 30(12), 1786-1797.
  3. Hairston, K.G., Vitolins, M.Z., Norris, J.M., Anderson, A.M., Hanley, A.J., Wagenknecht, L.E., & Bowden, D.W. (2012). Lifestyle factors and 5-year abdominal fat accumulation in a minority cohort: the IRAS Family Study. Obesity, 20(2), 421-427.
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10 Ways to Prioritize Your Mental Health

10 Ways to Prioritize Your Mental Health

In our fast-paced world, mental health often takes a backseat. However, it’s time we change that narrative. Whether reading this article or tuning into our podcast, we’re here to guide you on a transformative journey. Here are 10 practical ways to prioritize your mental health and cultivate a life of wellness and balance.

1. Practice Self-Care: Self-care is not a luxury, but a necessity. Ensure you get enough sleep, eat a balanced diet, and engage in regular physical activity. These actions can significantly impact your mental health, enhancing your mood and energy levels.

2. Cultivate Mindfulness: Mindfulness involves being fully present in the moment. Regular practice can reduce stress, improve focus, and contribute to a better understanding of your mental and emotional patterns.

3. Foster Strong Relationships: Building strong, positive relationships with others provides a support network that can help you navigate life’s challenges. Make time for these relationships, and don’t hesitate to lean on your support network when you need it.

4. Seek Professional Help: If you’re struggling with your mental health, seeking professional help is a crucial step. Therapists, psychologists, and psychiatrists can provide strategies and treatments to manage and overcome these challenges.

5. Limit Screen Time: Excessive screen time can lead to feelings of anxiety and depression. Set boundaries for your digital consumption and take regular breaks from screens.

6. Practice Gratitude: Regularly expressing gratitude can help shift your mindset and reduce stress. Try keeping a gratitude journal or simply taking a moment each day to reflect on what you’re thankful for.

7. Spend Time in Nature: Nature has a calming effect on our minds. Regularly spend time outdoors, whether it’s a walk in the park or a hike in the woods.

8. Learn Something New: Learning new skills or hobbies can provide a sense of accomplishment and purpose, which can boost your mental health.

9. Practice Positive Self-Talk: The way you talk to yourself matters. Practice positive self-talk and challenge any negative or unhelpful thoughts.

10. Promote Mental Health Awareness: Share your experiences and support others in their mental health journey. This can help break down the stigma associated with mental health issues and create a more understanding and empathetic society.

Remember, prioritizing mental health is a journey, not a destination. It involves daily commitment and conscious choices. If you found this guide helpful, we encourage you to share it with your loved ones. Like, follow, and share our content to join us in promoting mental health awareness. Together, we can journey towards mental wellness.

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Unraveling Insulin Resistance: A Comprehensive, Evidence-Based Exploration

Unraveling Insulin Resistance: A Comprehensive, Evidence-Based Exploration - Dr Zam's Institute of Holistic Living, Living Better Through Research

Introduction

Insulin resistance, a key player in the pathogenesis of type 2 diabetes and metabolic syndrome, has become a global health concern. This article delves into the intricacies of insulin resistance, providing a comprehensive, evidence-based overview of its mechanisms, implications, and potential therapeutic strategies.

Understanding Insulin Resistance

Insulin, a hormone produced by the pancreas, plays a crucial role in regulating glucose metabolism. It facilitates the uptake of glucose into cells, primarily muscle and adipose tissue, for energy utilization or storage. Insulin resistance is a condition where cells fail to respond effectively to insulin, leading to impaired glucose uptake, hyperglycemia, and compensatory hyperinsulinemia.

Mechanisms of Insulin Resistance

The pathophysiology of insulin resistance is multifaceted, involving genetic, epigenetic, and environmental factors.

  1. Genetic Factors: Several genes, including TCF7L2, PPARG, and FTO, have been associated with insulin resistance, highlighting the role of genetic predisposition (1).
  2. Epigenetic Factors: Epigenetic modifications, such as DNA methylation and histone modifications, can influence gene expression and contribute to insulin resistance (2).
  3. Environmental Factors: Lifestyle factors, including poor diet, physical inactivity, and obesity, are significant contributors to insulin resistance. Chronic inflammation and oxidative stress, often associated with these factors, can impair insulin signaling pathways (3).

Implications of Insulin Resistance

Insulin resistance is not merely a precursor to type 2 diabetes; it’s also linked to a plethora of health conditions:

  1. Metabolic Syndrome: Characterized by a cluster of conditions including hypertension, hyperglycemia, abnormal cholesterol levels, and abdominal obesity, metabolic syndrome is often a consequence of insulin resistance (4).
  2. Cardiovascular Disease: Insulin resistance can lead to endothelial dysfunction, atherosclerosis, and ultimately, cardiovascular disease (5).
  3. Polycystic Ovary Syndrome (PCOS): Insulin resistance is a common feature in women with PCOS, contributing to its pathogenesis (6).
  4. Non-Alcoholic Fatty Liver Disease (NAFLD): Insulin resistance can lead to excessive accumulation of fat in the liver, resulting in NAFLD (7).

Therapeutic Strategies

Addressing insulin resistance is pivotal in preventing and managing associated conditions. Here are some evidence-based strategies:

  1. Lifestyle Modifications: Regular physical activity and a balanced diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats can improve insulin sensitivity (8).
  2. Weight Management: Weight loss, particularly in individuals with obesity, can significantly reduce insulin resistance (9).
  3. Pharmacological Interventions: Medications such as metformin, thiazolidinediones, and GLP-1 receptor agonists can improve insulin sensitivity (10).
  4. Stress Management: Chronic stress can exacerbate insulin resistance. Mindfulness-based interventions, yoga, and other stress management techniques can help (11).

Conclusion

Insulin resistance, a complex metabolic disorder, has far-reaching health implications. As we continue to unravel its complexities, it’s clear that a multifaceted approach encompassing lifestyle modifications, weight management, pharmacological interventions, and stress management is crucial in addressing this global health concern.

References

  1. McCarthy, M. I. (2010). Genomics, type 2 diabetes, and obesity. New England Journal of Medicine, 363(24), 2339-2350.
  2. Ling, C., & Rönn, T. (2019). Epigenetics in Human Obesity and Type 2 Diabetes. Cell Metabolism, 29(5), 1028-1044.
  3. Samuel, V. T., & Shulman, G. I. (2012). Mechanisms for insulin resistance: common threads and missing links. Cell, 148(5), 852-871.
  4. Alberti, K. G., Eckel, R. H., Grundy, S. M., Zimmet, P. Z., Cleeman, J. I., Donato, K. A., … & Smith, S. C. (2009). Harmonizing the metabolic syndrome: a joint interim statement of the International Diabetes Federation Task Force on Epidemiology and Prevention; National Heart, Lung, and Blood Institute; American Heart Association; World Heart Federation; International Atherosclerosis Society; and International Association for the Study of Obesity. Circulation, 120(16), 1640-1645.
  5. Bornfeldt, K. E., & Tabas, I. (2011). Insulin resistance, hyperglycemia, and atherosclerosis. Cell metabolism, 14(5), 575-585.
  6. Diamanti-Kandarakis, E., & Dunaif, A. (2012). Insulin resistance and the polycystic ovary syndrome revisited: an update on mechanisms and implications. Endocrine reviews, 33(6), 981-1030.
  7. Fabbrini, E., Sullivan, S., & Klein, S. (2010). Obesity and nonalcoholic fatty liver disease: biochemical, metabolic, and clinical implications. Hepatology, 51(2), 679-689.
  8. Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., … & Tate, D. F. (2016). Physical activity/exercise and diabetes: a position statement of the American Diabetes Association. Diabetes care, 39(11), 2065-2079.
  9. Magkos, F., Fraterrigo, G., Yoshino, J., Luecking, C., Kirbach, K., Kelly, S. C., … & Klein, S. (2016). Effects of moderate and subsequent progressive weight loss on metabolic function and adipose tissue biology in humans with obesity. Cell metabolism, 23(4), 591-601.
  10. DeFronzo, R. A., Ferrannini, E., Groop, L., Henry, R. R., Herman, W. H., Holst, J. J., … & Alberti, K. G. (2015). Type 2 diabetes mellitus. Nature reviews Disease primers, 1(1), 1-22.
  11. Marcovecchio, M. L., & Chiarelli, F. (2012). The effects of acute and chronic stress on diabetes control. Science Signal., 5(247), pt10-pt10.
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Shredded at 40: A 100-Day Science-Based Plan for Men over 40

For many men over 40, the dream of achieving a shredded physique might seem like a distant goal – but it doesn’t have to be. With the help of science-based methods and a dedicated workout plan tailored for your age group, getting in the best shape of your life is entirely possible. This article will outline a meticulous 100-day plan designed specifically for men above 40, incorporating workouts to build muscle and lose body and belly fat, ultimately leading to an incredible physique.

Phase 1: The Foundations (Days 1-30)

1. Set realistic goals: Before starting, establish your desired physique and composition goals, taking into account your age, medical history, and lifestyle. Setting achievable targets will keep you motivated and committed throughout the plan.

2. Develop a balanced diet plan: Optimize your nutrition for muscle growth and fat loss by prioritizing lean proteins, complex carbohydrates, healthy fats, and antioxidant-rich fruits and vegetables. Additionally, maintain proper hydration by drinking at least 8 glasses of water daily.

3. Focus on compound exercises: During the first 30 days, build a strong foundation through exercises like squats, deadlifts, bench presses, and pull-ups that work multiple muscle groups simultaneously. Perform three full-body workouts per week, comprising 3-4 sets of 8-12 reps per exercise.

Phase 2: Lean Muscle Building (Days 31-60)

1. Resistance training: Begin incorporating resistance and strength training to encourage muscle hypertrophy. Split your workouts into upper and lower body days, targeting each muscle group twice a week with 3-4 sets of 8-12 reps.

Example of a workout:

(Use moderate weight that allows you to do a proper form)

Upper body:

– Bench Press

– Bent-Over Row

– Shoulder Press

– Dips

– Bicep Curl

– Tricep Extension

Lower body:

– Front Squat

– Romanian Deadlift

– Leg Press

– Hamstring Curl

– Calf Raise

– Plank

2. Cardiorespiratory fitness: Include 3 sessions of moderate-intensity cardiovascular exercise weekly, each lasting 30-45 minutes. This can consist of running, biking, swimming, or hiking, which will help to maintain overall health and promote fat loss.

Phase 3: Fat Loss and Definition (Days 61-100)

1. High-Intensity Interval Training (HIIT): To accelerate fat loss and increase overall fitness, begin incorporating HIIT workouts into your routine 2-3 times a week, alternating with strength training sessions. HIIT combines short bursts of intense activity followed by periods of rest or moderate activity, optimizing fat burn.

Example HIIT workout:

– Warm-up: 5 minutes light jogging

– 20 seconds sprint, followed by 40 seconds jogging/walking (repeat this cycle 8-10 times)

– Cool down: 5 minutes light jogging

2. Circuit training: Two times a week, perform a high-intensity circuit workout consisting of 4-6 exercises, with 45 seconds of work followed by a 15-second rest between each.

Example circuit workout:

– Push-ups

– Jump squats

– Bent-over row

– Mountain climbers

– Shoulder press

– Bicycle crunches

3. Advanced exercises: For added challenge in your strength training sessions, incorporate advanced exercises targeting specific muscle groups like hanging leg raises, cable flys, and farmer’s walks.

Remember that consistency, commitment, and balance will help you achieve your physique goals. Ensure you are getting enough sleep and adhere to a proper diet that complements your workout routine. Consult with a personal trainer or a medical professional before starting any new fitness regimen. With determination and persistence, you’ll be well on your way to achieving a shredded physique in just 100 days.

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Top 10 Fitness Tips For Ramadan

It is Ramadan season. It is the best time to achieve a remarkable physical reset for your body, as you go through fasting for a month. It is also the best period for holistic transformation of the body, mind and soul. Here are the top 10 fitness tips for Ramadan.

#1 Stay hydrated: Drink plenty of water before and after breaking your fast to avoid dehydration.

#2 Plan your meals: Eat balanced meals consisting of complex carbohydrates, lean protein, and healthy fats to keep your energy levels up during the day.

#3 Exercise before iftar: Work out before breaking your fast to burn off calories and increase your metabolism.

#4 Choose low-intensity workouts: Exercise at a low-intensity level such as yoga, Pilates, or light cardio to avoid exhaustion.

#5 Take a break: Rest when you need to and listen to your body’s intuitive responses.

#6 Eat slowly: Enjoy your food and chew your food properly to avoid overeating.

#7 Avoid processed food: Eat whole foods such as fruits, vegetables, lean protein, and grains to avoid bloating.

#8 Sleep well: Try to get at least 7-8 hours of sleep to ensure your body has enough time to rest and recharge.

#9 Don’t skip suhoor: Eat a nutritious meal before sunrise to boost your energy levels and prevent hunger pangs.

#10 Practice mindfulness: Be mindful of your body, thoughts, and emotions to de-stress and maintain a positive mindset throughout the day.

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Science-based Living: You Have to Live a Healthy Life to Be Successful

You Have to Live a Healthy Life to Be Successful

1) Scientists from the University of Exeter and the University of Reading in the UK have helped to decode the most successful lifestyle for people to live in order to improve their chances of success.

The key ingredients for a successful life according to these researchers are intellectual curiosity and openness to new experiences. People who are able to balance both of these important ingredients are more likely to be successful in their endeavours.

2) A study published in The Journal of Pediatrics found that children who live in a healthy environment are more successful in their schoolwork.

The study found that children who lived in homes with lower levels of air pollution and better nutrition were more successful in their schoolwork than children who lived in homes with higher levels of air pollution and worse nutrition.

3) A study published in the journal Social Science and Medicine found that people who lead a healthy lifestyle are less likely to develop diabetes.

The study found that people who led a healthy lifestyle were less likely to develop diabetes regardless of their weight or age. The study also found that people who led a healthy lifestyle were more likely to have a healthier body mass index.

4) A study published in the journal Annals of Internal Medicine found that people who ate a Mediterranean diet were more likely to have a shorter lifespan.

The study found that people who ate a Mediterranean diet were more likely to have a shorter lifespan than people who ate a Western diet. The study also found that people who ate a Mediterranean diet were more likely to have a lower lifespan overall.

5) A study published in the journal PLoS ONE found that people who did aerobic exercise were more likely to have a healthier heart.

The study found that people who did aerobic exercise were more likely to have a healthier heart than people who did not exercise. The study also found that people who did aerobic exercise were more likely to have a lower risk of developing cardiovascular disease.

6) A study published in the journal Circulation found that people who ate a diet high in fruits and vegetables were more likely to have a healthier heart.

The study found that people who ate a diet high in fruits and vegetables were more likely to have a healthier heart than people who ate a diet low in fruits and vegetables. The study also found that people who ate a diet high in fruits and vegetables were more likely to have a lower risk of developing cardiovascular disease.

7) A study published in the journal BMJ Health & Age found that people who exercised were more likely to live a longer life.

The study found that people who exercised were more likely to live a longer life than people who did not exercise. The study also found that people who exercised were more likely to have a lower risk of developing cardiovascular disease.

8) A study published in the journal Arteriosclerosis, Thrombosis and Vascular Biology found that people who ate a plant-based diet were more likely to have a healthier heart.

The study found that people who ate a plant-based diet were more likely to have a healthier heart than people who ate a diet high in meat. The study also found that people who ate a plant-based diet were more likely to have a lower risk of developing cardiovascular disease.

9) A study published in the journal The Lancet found that people who ate a diet high in fruits and vegetables were more likely to have a longer life.

The study found that people who ate a diet high in fruits and vegetables were more likely to have a longer life than people who ate a diet low in fruits and vegetables. The study also found that people who ate a diet high in fruits and vegetables were more likely to have a lower risk of developing chronic diseases.

10) A study published in the journal BMJ Open found that people who ate a healthy diet were more likely to have a longer life.

The study found that people who ate a healthy diet were more likely to have a longer life than people who ate a diet high in sugar. The study also found that people who ate a healthy diet were more likely to have a lower risk of developing chronic diseases.

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It’s Official! Dr Zam’s Fitness® is now a registered trademark

It's Official! Dr Zam’s Fitness® is now a registered trademark

It’s Official! Dr Zam’s Fitness® is now a registered trademark of Dr Zam’s Enterprises Pte Ltd (Singapore). You can look forward to a greater range of high-quality science-based products and services to help you achieve the body you need. The Body Achieves What the Mind Believes®

Meanwhile, check out science-based products and services here under Dr Zam’s Fitness® brand.

Background

In 2021, Dr Zam envisioned a fitness company that is based on Science to achieve the body that anyone desires. Being a human peak performance researcher and coach, Dr Zam has always believed that psychology has a major component in achieving our goals. As such, the tagline for Dr Zam’s Fitness® is The Body Achieves What The Mind Believes.

Dr Zam founded this division of the company as his personal mission to help himself first to attain the best body he could, and achieve greater health, in every aspect of holistic living.

If Dr Zam can, you can too! ✊👍⭐🤩

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What is Dr Zam’s Keto IF Nutrition™?

What is Dr Zam’s Keto IF Nutrition™? How did Dr Zam lose over 70kg of fats? Yes, 70kg of fats! Almost half of his body weight at his heaviest…

At the same time, he puts on muscles and lean mass, which keeps his metabolism up.

No worries even if you are in your 40s!

It is scientifically proven to be the most effective weight loss strategy in many studies. Look out for Dr Zam’s latest ground-breaking holistic living reference book of over 1,000 studies around the world! Science-based Living for Body, Mind and Soul

Dr Zam used to suffer from Diabetes Mellitus type II. By removing sugar totally from his nutrition, he has successfully reversed diabetes and its related medical conditions. Dr Zam believes sugar is poison! We should reduce sugar to the minimum! Especially added sugars!

In the FB Live Stream coming on Thursday, 14 July 2022, 8pm to 9pm, discover:

1. What is Keto? Macronutrients?

2. Why is ketosis important for fat loss?

3. Why fat loss, not weight loss?

4. What is IF or intermittent fasting?

5. Why IF?

6. Why Keto IF? What is N.E.A.T? Why is it important in fat loss and lean mass gain?

7. What is insulin?

8. What is insulin resistance?

9. Stop your cravings and hunger pangs, how?

10. What is Dr Zam’s Keto IF Nutrition™? Why are proteins important?

11. Let’s get started! Together with Dr Zam’s Home Easy Exercise Workout Plan™

Dr Zam will also take questions during the Live session. Just comment during the session.

Stay tuned to this FB page for the Live Stream.

Brought to you by Dr Zam’s Fitness® – The Body Achieves What the Mind Believes®

Dr Zam has helped tens of thousands of individuals to achieve their peak performance in their desired domains of life. Dr Zam is an international award-winning, best-selling author, motivational speaker, peak performance researcher and master life coach. He believes human potential is limitless, and everyone can succeed!