Faltering.

It’s natural.

The tracks are there.

Fresh.

But there’s nothing in sight.

Nothing.

10 miles.

100 miles.

The tracks are still fresh.

1000 miles.

Fresh.

Ten Thousand Miles.

Now there’s a noticeable difference.

The beast’s hair.

The wind hasn’t blown it away yet.

Moments later and you’ve caught up.

The kill is fresh, warming your belly.

A wanderer passes by, sighing in disappointment.

“I never get kills like that!” he howls miserably.

You laugh right back.

Because you know what it took.

Years. Thousands of Miles.

Your strength faltered.

Your feet gave in.

But your belief kept you running.

Victorious?

Yes.

Alpha

Myth #1: "No pain, no gain."

Fact: While some discomfort is expected during exercise, pain is not a prerequisite for progress. Pushing too hard can lead to injury and setbacks. This is also relatively true only in the beginning, when your muscles are new to exerting themselves, but it gets better, not worse, as you keep progressing.

Myth #2: "Spot reduction works."

Fact: Targeting specific areas for fat loss (e.g., crunches for belly fat) is a myth. Fat loss occurs uniformly across the body through a combination of diet and exercise.

Myth #3: "Cardio is the best way to lose weight."

Fact: While cardio can aid in weight loss, strength training is equally important. Building muscle boosts metabolism and enhances fat burning even at rest.

Myth #4: "You have to sweat a lot to burn calories."

Fact: Sweat is not an accurate indicator of calorie burn. Effective workouts can be low in sweat production, such as yoga or Pilates.

Myth #5: "Women will bulk up from lifting weights."

Fact: Women typically lack the testosterone levels necessary to bulk up like men. Strength training actually helps tone and define muscles, leading to a leaner appearance, but cannot reach the levels of size and strength of men (without the help of certain substances 👀).

Myth #6: "Crunches are the best way to get abs."

Fact: While crunches can strengthen abdominal muscles, a combination of exercises targeting the core along with a healthy diet is essential for visible abs. I would argue that a proper kitchen is at least 85% of the formula to get abs.

Myth #7: "You need supplements for muscle growth."

Fact: While supplements can aid in performance and recovery, they are not essential for muscle growth. A balanced diet with adequate protein is usually sufficient. The only “additionals” I include in my diet are protein shakes and creatine.

Myth #8: "Stretching prevents injury."

Fact: While stretching can improve flexibility, it's not a guarantee against injury. Dynamic warm-ups and proper form during exercise are equally important for injury prevention. Learn your forms.

Myth #9: "More sweat equals more fat burned."

Fact: Sweat is the body's way of regulating temperature and doesn't directly correlate with fat burn. Intensity and duration of exercise play a more significant role in calorie expenditure.

Myth #10: "You can out-exercise a bad diet."

Fact: While exercise is crucial for overall health, it can't compensate for a poor diet. Nutrition plays a primary role in weight management and overall well-being. Basically, stop eating so much.

Stay hungry (literally),

Zeta

Here we go again, another bodybuilding article.

Yes, but actually, no. I'm not here to tell you how to get broad shoulders. I'm here to talk to you today about responsibility.

Life can be very challenging. Most days, you wake up in the morning, add more burden and responsibility on your shoulders throughout the day, and lie down again in the evening.

You never once throughout the day decided to take that weight off.

And no, I'm not talking about the "mental hacks" that Alpha mentions to you in his articles.

I'm talking literally about taking that weight OFF.

Ah, now you're interested.

Sculpting your physique, no, eh? But relieving the immense weight of the world and heavens, that's what triggers you.

Just hang in there.

Stay hungry,

Ze…

What? You’re still here?

I already told you. Just hang in there.

Oh. Elaborate. Ok.

Hanging is one of the most important exercises you can do, if you can even call it that. While it might sound strange, hanging can offer a ton of benefits for both body and, yes, the mind. Let’s explore why incorporating hanging into your routine might be just what you need for a healthier lifestyle.

**1. Improved Shoulder Mobility:** Hanging decompresses the shoulder joints, helping to alleviate stiffness and improve mobility. Regular hanging can contribute to better posture and reduce the risk of shoulder-related injuries by stretching and strengthening the surrounding muscles and ligaments.

**2. Spinal Decompression:** The gravitational force exerted on our bodies throughout the day can compress the spine, leading to discomfort and pain. Hanging reverses this compression, allowing the spine to elongate and decompress. This can provide relief from back pain and contribute to overall spinal health.

**3. Strengthened Grip and Forearm Muscles:** Hanging challenges your grip strength and works the muscles in your forearms, wrists, and hands. Over time, this can lead to increased grip strength and endurance, which can be beneficial for various daily activities and sports.

**4. Enhanced Core Strength:** Hanging engages the muscles of the core, including the abdominals and obliques, as they work to stabilize the body during the hanging movement. This can help improve core strength and stability, which is essential for maintaining proper posture and preventing injuries.

**5. Mental Relaxation and Stress Relief:** Hanging can have a calming effect on the mind, similar to activities like yoga and meditation. The act of hanging allows you to focus on your breath and release tension, promoting relaxation and reducing stress levels.

**6. Improved Circulation:** Hanging upside down or even just hanging vertically can promote better blood circulation throughout the body. This increased blood flow can help deliver oxygen and nutrients to tissues more efficiently, supporting overall health and vitality.

So, how do you do it? Find a bar in your gym, jump up and grab it, and just hold on for as long as you can.

Some of you will last a few seconds, some up to a minute or more. It may surprise you how weak your forearms are.

Keep trying. Do it repeatedly for long enough, and you’ll find your back feels better, your shoulders and arms are stronger, and the tightness in your core is gone.

And just hang in there.

Zeta

In a supermarket of considerable size, I was deftly gliding towards a cashier to checkout a few paltry items when I took pause to observe what the customer in front of me was purchasing.

A bunch of sweet-treats, exclusively. The woman in question was quite proportionate, and her many jowls jiggled in anticipation of the sweet crunches that would soon be hers. She could not have been more than 35, and yet I was sad to see her continue to destroy her health.

Her partner stood next to her, a middle-aged man with white beard stubble looking solemn and defeated. Whether he would partake in his significant other’s loot, I really had no clue. He was definitely slimmer, I’ll give him that, even if he didn’t try to stop her from amassing cancer itself.

Decisions like this, to indulge in the cravings of the body, are usually signs of letting go. Such individuals are usually suppressing emotional traumas of worthlessness, guilt, shame, or depression, just to name a few. Sweet treats, entertainment, and bodily pleasures are the top decisions in the Trauma Department.

Quick dopamine fixes offer temporary relief, but at what cost?

Hang on! I don’t suffer from emotional problems and I enjoy a good junk meal from time to time. Plus I’m not fat.

It is human nature to enjoy the pleasures of good food, entertainment, and the like. That’s not the problem. Over-indulgence is the problem. One candy-bar? Fine. But 10?

What are you masking?

In truth, when you experience the subtle joys of purely being alive, you will cease to indulge.

You will recognize when you are full.

You will not eat junk constantly as you want to keep yourself healthy.

You will actively move because it feels good.

To deeply understand how complex emotional traumas can be and sabotage your life, I highly recommend the following book:

There are no mountains to overcome.

Because the Mountain is you.

Alpha

I have to move out in 1 month. There is no feasible apartment available for a good price. I’ve checked everywhere. Nothing is working out. I’m lost.

Dear Wolfling,

Everyone has problems.

Pressing.

Exhausting.

Always in the forefront of the mind.

And so effort is made.

To solve.

What is omnipresent in the mind.

Such approaches are often full of effort.

Expended energy.

And in vain.

What else can I do? I should look and try hard and help myself.

It’s a logical approach.

But there’s a better one.

Gather as much information about the problem.

Think about it.

If there is an optimal solution in your mind, visualize it.

Feel that your problem is solved.

And then, the hardest part, where most fail:

Do not dwell on the problem anymore, no matter how pressing.

Watch your thoughts carefully.

Do not allow them to think of the problem.

But dwell in the feeling of resolution.

That’s it? You want me to just let go?

Yes.

Let go and let God.

Alpha

“What the hell man, that’s the third game we lost in a row!”

“Bro, these guys are sweating. No way I’m putting that much effort for a game.”

Even though gaming can cause your heart rate to spike and some people to, yes, literally sweat - no, it’s still not considered exercise.

I want to talk to you today about steady-state cardio.

Steady state cardiovascular exercise, often referred to as steady-state cardio, is a type of aerobic exercise characterized by maintaining a consistent, moderate level of intensity for an extended period.

Unlike high-intensity interval training (HIIT) or other forms of intense workouts, steady-state cardio involves sustaining a continuous level of effort, typically within a target heart rate zone, over an extended duration. This type of exercise primarily relies on aerobic metabolism, where the body uses oxygen to produce energy for the muscles.

So, what does classify? You’ve probably done some or all of these - swimming, cycling, jogging/running, elliptical training, rowing, dancing, or even brisk walking. It’s nothing new. Why am I talking about it?

If you’ve read my previous articles, you’ll know that I typically talk about weightlifting or high-intensity workouts. These kinds of workouts are excellent for building muscle and burning calories, respectively. You might think that steady-state cardio also helps in burning calories, but it has another purpose entirely - weight management.

Yes, you heard me.

But isn’t that the same as burning calories?

No. High-intensity workouts often lead to burnout, and thus are unsustainable. Take a break for a few days or a week and notice how the weight starts to pack on again. It’s important to incorporate into your routine some form of steady-state cardio to keep your weight controlled, for fat loss.

Not to mention, if you plan on exercising for long and living for longer, you need to do some steady-state cardio for your heart health.

My suggestion is to have a 30 minute session every day (or at least, every day you plan on exercising) of one or a combination of the above steady-state cardio exercises.

Unlike normal walking, all of these exercises will cause you to sweat, but not cause fatigue very quickly, so make sure you’re adjusting to keep yourself in a steady state of exercise - no pauses. If you’re getting tired too quickly, turn the intensity down a notch. Find a heart rate zone which you’re relatively uncomfortable with, but not gasping for breath within 5 minutes. You should feel your heart is active, not jumping out of your chest.

Stay hungry,

Zeta

1. Mental Resilience:

You cannot imagine how many times during any lifting routine that your mind will tell you “just stop now, that’s enough”, when you haven’t even scratched the surface of your potential. Next time you’re in the gym, put down your camera, take off your headphones, stop checking yourself out, and FOCUS on the motions - PUSH yourself to achieve more. The discipline required for a consistent weightlifting routine also requires mental resilience. Overcoming any of these challenges can translate into increased perseverance and stress management in daily life.

2. Improved Bone Density:

Weightlifting isn't just about muscles; it also promotes stronger bones. The resistance applied during lifting stimulates bone formation, enhancing overall bone density and reducing the risk of osteoporosis, particularly crucial as we age.

3. Enhanced Metabolism:

While many exercise forms boost metabolism, weightlifting offers a unique advantage. The "afterburn effect" or excess post-exercise oxygen consumption (EPOC) ensures that the body continues to burn calories post-workout, aiding in weight management.

4. Better Sleep Quality:

Engaging in a weightlifting routine has been linked to improved sleep quality. The physical exertion and hormonal responses to resistance training contribute to a more restful night's sleep, promoting overall well-being.

5. Mood Boost and Stress Reduction:

Weightlifting triggers the release of endorphins, the body's natural mood enhancers. This not only provides an immediate mood boost but also helps in long-term stress reduction, promoting mental well-being.

6. Increased Joint Flexibility:

Contrary to the misconception that weightlifting makes joints stiff, it can actually enhance joint flexibility. Controlled, full-range-of-motion exercises improve joint health and reduce the risk of injuries.

7. Cognitive Function Enhancement:

Regular weightlifting has been linked to improved cognitive function. The increased blood flow to the brain, coupled with the release of neurotrophic factors, supports better memory, attention, and overall cognitive performance.

8. Boosted Self-Confidence:

Seeing progress in strength and physical appearance can significantly boost self-confidence. This newfound confidence often transcends into other areas of life, positively influencing personal and professional endeavors.

Stay hungry,

Zeta

About weapons.

They protect you.

Give you confidence.

Security.

But a weapon should be cleaned.

Polished.

Sharpened.

Because it will be used.

When God created man.

He gave him a choice

To use

Or not use

The weapon.

In most people this weapon is dulled.

Impossible to use.

Because it was allowed to rust.

But for those few who sharpened their scimitars.

They have killed.

They have conquered their enemies.

So God gave them the treasures of this world.

But they killed others!

Yes, they did.

With kindness.

Alpha

“Bro just… just listen to me! Just quickly drop and sit, don’t think! It’ll sting for a second only!”

“Man, that’s toooo cold! I’m out.”

I watched the young man step out and walk back towards the hot jacuzzi. I couldn’t blame him. I wanted to be anywhere but in the cold at that point.

I’m not new to cold showers. Truthfully though, I don’t like them and don’t believe anyone that says they do. But I value the benefits of one, and so take them every once in while.

I tried something different yesterday. My gym has a cold jacuzzi, which I never gave much thought. However, after overhearing some gentlemen in the sauna discussing its benefits, I decided to give it a try.

First of all, let me clarify. I don’t know how Wim Hof does it.

It was NOT FUN. If you don’t like cold showers, like and sane person, you’re guaranteed to despise cold baths. And no, the pain doesn’t go away in a second. It persists for the duration of the session. I had to do it in steps. Calves-deep, then waist deep, then neck-deep. It took a good 8 MINUTES to get down to neck level, and by then I was already overcooked. 2 minutes later, which I was counting by the second, and I was out.

Let me tell you how I felt after leaving the bath; air-conditioned locker room? Warm and cozy. Shower with hot, or cold water? Couldn’t feel it.

But 10 minutes after leaving the bath, and I honestly felt GREAT. So I dug a little deeper. Read up on these benefits below.

1. Speedy Recovery:

Cold baths are a secret weapon for muscle recovery. The chilly temperature constricts blood vessels, reducing inflammation and flushing away metabolic waste. Bid farewell to muscle soreness.

2. Boosted Circulation:

The cold induces vasoconstriction followed by vasodilation, a fancy way of saying your blood vessels tighten and then open up. This dynamic blood flow stimulates oxygen delivery, aiding in overall circulation.

3. Metabolic Kickstart:

Cold exposure activates brown fat, the good kind that burns calories to generate heat. Embrace the cold to give your metabolism a little nudge.

4. Mental Resilience:

Jumping into icy waters is not just a physical challenge; it’s a mental one too. Cold exposure can improve your mental toughness, training your mind to handle discomfort.

5. Reduction of Inflammation:

Cold immersion helps decrease inflammation by reducing the production of inflammatory molecules. Your joints and muscles will thank you.

6. Post-Workout Refreshment:

Think of an ice-cold bath as a reset button for your body. It’s like hitting refresh after a demanding workout, leaving you feeling invigorated and ready to conquer the day, exactly how I felt.

7. Improved Sleep Quality:

The cooling effect of a cold bath can lower your body temperature, signaling to your brain that it’s time for sleep. Enjoy a more restful night after your post-gym chill session.

8. Elevated Endorphins:

The shock of cold water triggers the release of endorphins, your body’s natural mood enhancers. Experience the post-cold bath euphoria – a natural high.

Remember, moderation is key. While ice-cold baths offer an array of benefits, it’s essential to listen to your body. If you’re new to cold immersion, start with shorter durations and gradually increase, or try cold showers.

And you have my permission to hate me while in the water.

Stay hungry,

Zeta

The ‘meh’ feeling.

Its quite ubiquitous.

Posted on TikTok.

Texted on WhatsApp.

It happens after you eat.

During work.

While idling.

After intimacy.

Its escaped through thought.

Food.

Productivity.

Or indulgence.

I don’t want to feel ‘meh’.

But meh has its deep secrets.

If you are wise enough to linger.

Most people pay no heed to meh.

Consider them fools.

Why?

Because meh can be the joy you never felt.

The answer to your questions.

The creative spark you’ve been lacking.

The friend you never had.

But how? Are you crazy?

Far from it. I don't run from meh.

I embrace it. Feel it. Love it.

Then, meh deigns to show me.

And all that's left is awe.

Alpha

Oh my God, I have 3 hours of work left. I can’t wait to get home and have dinner and chill with some friends!

Why is one moment more important than another?

Why is work boring and chill-time coveted?

Why are vacations looked forward to?

Why do you listen to music at the gym?

Why do you wait for work to finish?

Why are you always waiting for success?

Why are you rushing?

There is nothing to look forward to, nowhere to be, nothing to do, nothing to acquire.

There is only Now.

No tomorrow. No yesterday.

Now.

The future is not important.

Only one thing is.

How you respond to being alive now.

But why is this important?

In truth, this is the most important thing. the wisdom to be present in all moments.

Don’t resist what Life has put in front of you.

Treat it with honor, kindness, and humility.

But what about my goals? My dreams?

Its okay to have goals. You can work towards them. I do so myself.

But try not to seek their attainment as the ultimate success.

But what about my happiness?

When people are sad, they try to make themeselves happy by changing their environment.

You don’t need to do that. If you accept the sadness and surrender to it, it will change by itself to happiness (over time).

Similarly, if you accept every situation as it is, it will change into something better.

Just remember that True Success is being here now. Being present.

Being with God.

Alpha

“How can I get the body I want by exercising only 15 minutes each day?”

“I want to go to the gym, but I just don’t have time. Isn’t there a fast way to get in shape?”

I go to the gym in 2 hour sessions, minimum. When I hear the question above, it makes my head hurt. Not because I don’t think it’s possible (and it is, within reason), but because these justifications are most often just an excuse for laziness.

I used to try and cram in as much benefit in 30-45 minutes, and less if possible. What I discovered was that I was more prone to getting injured, and even worse than that, (if you can believe it), I wasn’t enjoying myself.

I was rushing to make the most possible gains without enjoying the process, and it would burn me out after a few weeks or months of motivation. A few weeks after that burnout and I’d eventually get remotivated to get back at it for the body or look I was aiming for. I have been “going” to the gym for over a decade, but consistently? Only for about 4 years.

The gym and exercise have always taken a large chunk of my life and time, but now even with the greater responsibilities and effort it takes to find the time, I have only increased the duration of my sessions. Why?

I started to see the value it brought to my mental health and wellbeing when I tried to ENJOY myself in the gym.

That changed everything. I don’t just lift weights, though that takes about half the time. I also swim, box, play ball, run, cycle, and use the sauna. From the monent I step into the gym, I know I’m in for 2 hours of physical stress and mental therapy.

I wanted to write this to help you find a reason to exercise, beyond the physical. Now, onto the main article.

Can you truly get the body you want with 15 minutes every day? Yes and no. Yes in that you can get fit, look good, and stay lean and trim. No in that you won’t get very strong or grow much. Below I’ve broken down what exactly you can do to get the most bang for your buck in that short time frame.

1. Warm-Up (2 minutes):

Begin your workout with a brief warm-up to prepare your muscles and joints. Incorporate dynamic stretches or light cardio exercises like jumping jacks or jogging in place.

2. Strength Training (5 minutes):

Focus on compound exercises that target multiple muscle groups. Examples include bodyweight squats, push-ups, lunges, and planks. Perform each exercise for 45 seconds, followed by a 15-second rest.

3. Cardiovascular Exercise (5 minutes):

Incorporate high-intensity interval training (HIIT) or other cardio activities like jumping rope, burpees, or sprinting in place. Alternate between short bursts of intense activity and brief rest periods.

4. Cool Down and Stretching (3 minutes):

Dedicate the last few minutes to cooling down and stretching. Perform static stretches for major muscle groups, focusing on flexibility and relaxation.

Tips for Success:

1. Set Realistic Goals:

Define achievable fitness goals based on your current fitness level and gradually increase intensity as your stamina improves.

2. Use Technology:

Leverage fitness apps or online videos for guided workouts. Having a structured routine can make your 15 minutes more efficient and enjoyable.

3. Make It Enjoyable:

Choose activities you enjoy to make the daily workout something to look forward to. This could be dancing, cycling, or even a quick home workout routine.

4. Listen to Your Body:

Pay attention to your body’s signals. If you feel pain beyond normal exertion, adjust the intensity or consult with a fitness professional.

Stay hungry,

Zeta

I want to be fitter.

I want to have a summer bod.

I want to exercise more.

2023 is over. Did you accomplish what you set out to achieve?

Or are you lazier, slower, and more blubbery than ever?

When you set your goals for 2024, be specific.

Write them down somewhere you can read every day.

Most people set arbitrary goals without knowing how they’ll get there, then get surprised when they don’t. Vague resolutions don’t work – you have to set SPECIFIC, MEASURABLE, and ACHIEVABLE goals that will propel you to success.

You weigh 110 kgs? Set a goal to be 100 by December 31st 2024.

Have a waist of 40? Set your goal to be 34.

But don’t stop there.

You know that will mean losing around 1 kg every month. That won’t happen by itself. It requires adjustments to your diet and routines.

You will limit your evening snacks to twice a week, and eating out to once.

You have to hit the gym 3 times per week, and walk regularly.

By seeing your desired objective in clear sight, your mind won’t let you slack, because it feels bad to ignore it.

Make a detailed schedule of your meals and activities at the beginning of every week, and don’t let circumstance control you. Stick to your plan. Be relentless.

Stay hungry,

Zeta

There are two types of actions.

The first is thought-based.

You think about a life decision.

What to study. A job. A place to live.

You spend hours, days, months deciding.

A choice is made. The wrong one.

Because you deliberated.

But there is also inspired action.

It usually comes on the spur of the moment.

With no thought.

Just a feeling.

This feels right.

This is the right choice.

Life is always trying to guide you to your destiny.

But only if you let it.

How, you might ask.

Your mind is always talking. Always telling you what to do.

Life speaks in more subtle ways.

Quiet your mind. Surrender the desire to control everything.

Ask to be shown the way.

Then Life will reveal a door.

Your mind will say no. Your parents will say no.

But your heart says yes.

Alpha

You do not see things as they are.

You create the world in your head.

Identify it as Truth.

Defend it ruthlessly.

Why?

Why can’t you get out of your head?

Why can’t you see things without judging them?

Making stories?

Commentary?

Future scenarios?

All in your mind.

Live life second by second.

In the present.

Not in your head.

Let go of your stories.

Let go of your need to comment and speculate.

Moment by moment.

If you do this.

Life will show you what to do.

I’m not guessing.

I promise.

Alpha

“I’ve been lifting for 6 months and my arms look exactly like they did back then! What am I supposed to do?”

Let me tell you a story of three young men. They all began their gym journey with the objective to become world famous bodybuilders and champions. The above monologue is one that all three of them experienced early into their lifting careers, however their stories begin to diverge at this critical moment.

Let me walk you through their decisions.

1. Man 1: I have to keep trying and be consistent, despite not seeing any improvement. I will keep learning to achieve my goal, and if necessary find a mentor or trainer to help teach me how to lift, eat, and rest properly and sustainably.

2. Man 2: I’m not seeing improvement, so that means I must be doing something wrong, or not doing something everyone else is doing. I have to find ways to make progress quicker.

3. Man 3: I’m not seeing improvement despite doing everything right, and there’s nothing else I can do.

It doesn’t take a genius to figure out that the first will succeed and the other two will not. Why is that?

The difference between them is clearly one of mindset. Most things worthwhile in this world don’t come easy. If it would only take you six months to add on 30 pounds of muscle, everyone would be Mr. Olympia.

The first gentleman will succeed because he continued despite not seeing results, and continued to educate himself. His two weapons are consistency and patience. He went 4 times a week and spent hours on each trip to the gym. He used clean supplements when necessary, but opted for fresh ingredients and whole cooked foods whenever possible.

The second gentleman went for a quick fix (intensity), which worked temporarily and much faster than the first gentleman, but at a greater risk to his health and safety. He opted for steroids. After several years of looking and feeling like an absolute beast, his liver, heart, and brain suffered immensely, and his fertility was at stake. He was recommended to get off the drug immediately, and would never look the same again, without twice the effort. His career ended at an early age of 24.

The third gentleman simply quit. He didn’t have consistency, patience, or the will to even learn. He went on to jest and make fun of bodybuilding, sour at the fact he didn’t have the perseverance to become one of them.

You can apply these four fundamental mindset shifts to any project or goal you have in your life, and achieve success. I must stress, any of these individually would not be sufficient to achieve anything remarkable, but together, they can change your world.

1. Consistency. You could be doing everything right, but not doing it enough won’t yield the results you’re seeking. Try to amp up your frequency.

2. Patience. Most people quit too early because results are taking too long. As long as you’re following the other 3 steps, you will get there.

3. Do your research/Do it right the first time. Don’t jump into an endeavor without proper research and a goal in mind. But also don’t get stuck in the preparation phase. You have to take action eventually.

4. Continuous learning. This is probably the most vital and difficult mindset shift. Most of us will give up even after doing all the first 3 rules, because we didn’t keep learning. Perhaps there was a vital piece of information you missed in your first research phase. Keep learning to keep improving, or you may stagnate, or worse, not even get there.

Stay hungry,

Zeta

“Who are you?”

“I’m the guy that can buy your whole family”

In life, you will come across three types of people - spiritually speaking.

The first group of people are those concerned with what they have. They base their identification on the material possessions or people they have acquired.

Thus, they believe that happiness is derived from what they have amassed and that this is the purpose of life. It is usually not surprising then that such individuals have little to no spiritual life, regardless of the religion they identify with.

In fact, you most likely know some people like this, or are guilty yourself. So, whether you are a Christian, a Muslim, a Jew, or whatever, whether you consider yourself ‘religious’ or not, if you have a ‘gather materials’ mindset, you are not spiritual, and by default, you will not feel close to the divine.

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Thereafter, we have the next type of individual, the one that is concerned with what they do.

The most typical person in this category will identify with their occupation or a hobby that they have taken up. For them, happiness and purpose in life is derived from their job or habits, whether that includes being an engineer, a power-lifter, a philanthropist, a husband or father.

Most people that we consider ‘leaders’ in society fall under this category. And we strive to be like them. You see it on LinkedIn profiles and CVs: all the accolades, certifications, and degrees that a person acquires so that they are finally ‘a doctor’ (for example) with the special ‘Dr.’ next to their name.

Unfortunately, as you might have guessed, identifying with your job or hobby does not provide lasting happiness. It can provide temporary joy, pride, or excitement with any achievement, but soon the individual will find themselves discontent and seek their next goal to obtain.

Even a person who identifies as a ‘philanthropist’, will feel discontent in their life, no matter how much they have donated.

Maybe if I become an American Board Doctor, that would be the real clincher for me!

The last group of people, the most rare, are those that are concerned with being. They have recognized that life is a gift to be savored and experienced, and while they may or may not have wealth and great careers, such things do not affect their happiness, because their identification comes from being (just existing). In essence, they:

• identify with nothing

• live in the present moment

• have quiet minds

• are unconcerned with the future

• not contemplating the past

• not caring for material possessions or job titles.

Why?

Because they have tasted true joy. And it comes from none of those things. It came from within. It always has.

Intrinsically, you know this is true. So why aren’t you more spiritual? Because the entirety of the world, the media, your family, the educational institutions, all of them have materialist and careerist mindsets.

But how does one become more spiritual? Simple, by taking time from your day to just exist. Sitting with nothing, being with your body, your mind silent, just to simply be. Do this daily, as much as possible, and I promise you, the inner peace will come.

Key Points:

• You are either a materialist, a careerist, or a being.

• Materialists and careerists are generally discontent.

• Beings are happy because their purpose is just to exist.

• Become a being by quieting your mind daily and just sitting while doing nothing.

Alpha

“Stop eating snaaaacks, the food is almost ready! You don’t like my cooking 🥺?”

I put down the bag of chips. “I love your cooking, I just can’t help it. They just hit the SPOT with all those MSGs.”

Imagine this: 2 plates laid out before you, one with a mix of nutrient-packed boring foods, and on the other, tempting indulgent garbage.

Here’s a secret – the order in which you approach these foods changes the way your body processes them, impacting not just your gut and health, but also your mind.

It all starts with a simple concept – nutrient priority. Begin your meal with nutrient-dense, wholesome foods – leafy greens, vegetables, lean proteins, and whole grains. These provide your body with essential vitamins, minerals, and fiber, setting the stage for optimal functioning.

When you eat the wholesome foods, you feel legitimately good. That’s because your gut is signaling to your brain that you’re getting the nutrients you need. At a certain point, you start to feel full, which seems odd to you because you didn’t eat that much. You compare it to memories of hogging down several cheeseburgers, fries, and a 32 ounce soft drink which leave you sated, but feeling like sh**. The fact of the matter is, fast foods and snacks leave you craving more not just because they’re stuffed with sugar and perfect combinations of taste enhancers, but because they have less nutritional value than whole and healthier foods, making you less satisfied. This satisfaction factor plays a crucial role in curbing the urge to overindulge.

The key is balance. Once your body has received the nutrients it craves, feel free to eat (as much as your body can handle, which won’t be that much) of the bad stuff. That means you can enjoy those occasional treats without wreaking havoc on your overall nutrition. It’s not about deprivation; it’s about smart sequencing. Have a cookie after a full and healthy meal, instead of eating the whole pack before. Your body will absorb the nutrients it requires from the real food and leave you more sated, and that single cookie will seem like more than enough dessert.

Basically, the timing of your indulgence matters. Enjoy them after you’ve provided your body with the essential nutrients it craves. This strategic approach allows you to savor your treats without the same physiological impact. This approach is used by bodybuilders worldwide to keep in shape and enjoy the finer (em, processed) foods in life without feeling like they’re in boot camp.

Don’t forget the importance of staying hydrated. Water not only supports digestion but can also contribute to a feeling of fullness, assisting you in making mindful choices throughout your meal.

Stay hungry,

Zeta

“I’m a 29 year old father who is an engineer at Microsoft. I was also traumatized as a child and don’t speak to my parents anymore. I like my job but I’m kinda looking for something more…”

Stories. Narratives.

The things we tell ourselves.

We all do it.

Why?

Because we’re attached to the story’s emotions, whether they have a victim or success narrative.

We also strongly believe that we are the stories that we have conjured our whole lives.

So what happens when that story is threatened? For instance, what if you got a divorce or you got fired?

The story would change and so would the emotions. You would go from happy to sad, with a new set of beliefs based on your own personal experience.

This is the root cause of suffering. We can feel the pain of losing, yes, but to create narratives about it is to suffer.

Pain is mandatory, everyone experiences it. But suffering is optional.

People go about their whole lives thinking they are stories.

But you are not your thoughts, you are not the stories, and you are not the emotions.

You are the Awareness behind it all. The witness of the mind. That’s who you are.

When you become the observer of the mind and disentangle yourself from its web of thoughts, you become free.

Of course the Mind’s web will keep sucking you in to it’s narrative, so its important to constantly be alert and observant of what the mind is saying.

If you can successfully observe the Mind while it rampages about everything and anything, you will create a space of peace for yourself, and you will understand that you have been deluded this whole time.

Key points:

• You are not the stories of your mind.

• You are the observer.

Stay aware,

Alpha

I eyed the temptation.

53 calories per cookie. That means the whole pack contains 318.

I put the pack of Oreos down and picked up my gym bag.

Let’s see how long it would take to burn off these cookies on the elliptical.

Something tells me I’m not gonna like this...

Buckle up because we’re diving into the world of sugar - it’s a rollercoaster you want to get the hell off of at the earliest chance you have. We’re exploring how sugar messes with your health, your workouts, and that body you’re sculpting.

Let’s start with your HEALTH.

Refined sugars and their not-so-well-known cousin, high-fructose corn syrup (HFCS), wreak havoc on your pancreas, leading to insulin resistance and opening the door to the not-so-welcome guest, type 2 diabetes.

Sugar is like that sneaky friend who promises a good time but leaves you with a mess to clean up. I know I mentioned burning the pack of oreos on the machine, but it’s not that simple. The extra calories won’t leave as easily as they came on. They’re like the annoying roommate that leaves a mess wherever he goes.

Ever heard of chronic inflammation? Sugar is its VIP ticket. The inflammation caused by sugar not only slows down your recovery but turns your body into a war zone, and trust me, that’s not where you want to be after a killer workout.

Sugar sabotages your hard-earned GAINS.

Imagine gearing up for a workout only to crash halfway through. That’s what sugar does – gives you a burst, then leaves you stranded. Not the ideal companion for consistent, focused gym sessions.

Muscle glycogen is your workout fuel, but sugar messes with its delivery. Complex carbs - that’s where it’s at. They ensure a smooth, sustained energy release, keeping you on top of your workout game.

I’ll try not to bore you further with facts about how bad sugar is - we all know, and yet we eat it anyway. The real question is, how do we help ourselves stay away from it and keep our energy from crashing after a workout?

1. Smart Carb Choices: Eat whole grains, fruits, and veggies for sustained energy and muscle fuel.

2. Sugar Reduction Strategy: Read those labels. Try to go for less processed foods. Peanut butter is tasty and satisfying, but if it has HFCS in it stay very clear. Pick up a locally made mix instead of those packaged ones if you can.

3. Exercise as a Lifesaver: Exercise isn’t just a gym fling; it’s your long-term partner in this sugar battle. It boosts insulin sensitivity, regulates blood sugar, and keeps your body in check. Don’t let it be an excuse to binge on the sweet stuff; that’s just cheating.

Now, you might be wondering, “How much sugar is okay?” The American Heart Association recommends a daily limit of no more than 25 grams (6 teaspoons) of added sugars for women and 38 grams (9 teaspoons) for men. Remember, this doesn’t include the natural sugars found in fruits or dairy, which come bundled with fiber and essential nutrients.

Now that we understand what sugar does to us and what we can do about it, I’ll share with you what happened today at the gym. See for yourself below.

I spent 37 minutes at roughly 25km/h, for a total of ~15km, and a medium difficulty setting.

Check the calories in the second image - 318. The exact amount in the Oreo pack.

And how was I feeling? Quads sore and as you can see, very sweaty.

Now granted, I didn’t eat the Oreos. But I very well could have. The effort it took to JUST remove the excess calories, not including the sugary effects and lack of substance, is enough to make me think twice next time I see a tempting snack just waiting for me.

I hope it does so for you too.

Stay hungry,

Zeta.