Food and exercise plays a massive part in our ability to stay focused and have the energy to keep taking action in our entrepreneurial journeys. I’ve put curated my daily eating and exercise plan which is a combination of, Paleo, Bulletproof, Tim Ferriss’ 4 Hour Body and Dr. David Perlmutter’s  low carb diet from Grain Brain, which I believe together keeps me fired up and feeling good so it may work for you too!

(All Links Used Are Affiliate Links To Products I’m Actually Using)

MORNING

Using a traditional alarm clock which involved a loud squeeling sound can break you out of deep sleep and put you into a stress state as soon as your wake up which may disrupt your energy for the rest of the day. In a recent study conducted by the National Institute of Occupational Safety and Health in Japan, researchers found that participants who were woken suddenly by a traditional alarm clock had higher blood pressure and heart rate than those who were allowed to wake naturally. Using a Lumi Bodyclock will help you to do this with natural light and get your day off to a great start.

As soon as you get out of bed do a quick stretch / hanging routine inspired by Ido Portal and Mike Causer to get the system going and loosen up for the day ahead.



7:30am

A Pint of Cold Filtered Water with a squeeze of fresh lemon, Grated Ginger and a few drops of Braggs Organic Apple Cider Vinegar.  Here are a few reasons for why you should do this: http://www.drfranklipman.com/7-reasons-to-love-apple-cider-vinegar/

Lemon-ginger-braggs-apple-cider-vinegar-morning-drink-powerful-nonsense-nutrition

8:00am

3-5 Scrambled, Boiled, Fried, Poached Free Range / Organic Eggs / Salmon Fillet

With Avocado / Spinach / Kale / Cucumber

Add A Drizzle of Fresh Lemon & Himalayan Pink Salt On  The Avocado

Fry / Scramble The Eggs in Tablespoon of  Organic Coconut Oil

Breakfast-Powerful-Nonsense

breakfast-Powerful-nonsense-nutrition

3 x Organic Brazil Nuts

Pouching Egg Rings Are Pretty Useful

Tefal – Hard Enamel 26cm Frying Pan

SUPPLEMENTS

8:30am 

1 x Super Strength Omega 3

1 x Vitamen Plus (Female Version Available)

1 x Healthy Origins Vitamin D3 5000iu

supplements-powerful-nonsense

MAKE SHIFT BULLETPROOF COFFEE (1 x Per Day – No Coffee After 2pm)

10:00am 

Upgraded Coffee

Crushed Organic Coffee Beans (Store air tight in the fridge / freezer)

Heaped Tablespoon Of Kerrygold Butter (Available in most UK Supermarkets)

1 – 2 Teaspoonfuls of MCT Oil / Olimp MCT Oil (400ml)

Blended Together In My Breville Active Blender

LUNCH

1pm

Chicken / Frying Beef / Oily Fish (Lean Meats)

With Peas / Broccoli / Cauliflower or Any Other Healthy Steamed Vegetable

Cup of Organic Green Tea Loose Leafs Strained 

powerful-nonsense-lunch-nutrition

DINNER

5pm-6pm

Chicken / Turkey / Steak / Cod (Lean Meats Basically)

With Peas / Broccoli / Cauliflower / Asparagus or Any Other Healthy Vegetable

Sweet Potatoes / Organic Long Grain White Rice

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DAILY SNACKAGE

Handful of Organic Almonds

Handful of Organic Cashews

Handful of Grass Fed Beef Jerky (This is available for around £7  in Costco UK)

Square Of Dark Chocolate

I don’t really eat fruit unless I’m making a green smoothie, in which I add in some blueberries and/or a banana now and then.

SUPER GREEN SMOOTHIE (One a Day)

Powerful-Nonsense-Nutrition-Super-Green-Smoothie

– Filtered Water
– 1 Banana
– Handful of Blueberries
– L-Glutamine (Half a Teaspoon)
– Spirulina (1 to 2 Teaspoons)
– Ashwagandha (1 Teaspoon)
– Chia Seeds (1 Tablespoon blended)
– Cocoa Nibs (1 Tablespoon blended)
– Pumkin Seeds (1 Tablespoon blended)
– Maca (1 Teaspoon)

NOTE: Drink filtered water throughout the day and more so if you’re doing a lot of exercise / physical activity. 

Women =  2 Litres

Men = 3 Litres

Sunset

Wearing blue light blocking glasses before bed will start your production of melatonin early so you’ll nod off much faster.

blocking light blocking glasses for better sleep

Or Download  Flux: http://justgetflux.com/

PRE-BED TIME

9-11pm 

3 x Organic Brazil Nuts

Swanson Ultra Magnesium Citrate 225mg, 120 Tablets x 1 Capsule

Occasional banana.

powerful-nonsense-brazil-nuts-magnesium-nutrition

10-15 Minutes on my Sleep Induction Mat

Read More About The Benefits Here: http://bedofnails.org/about-acupressure-mats/ & here: https://www.upgradedself.com/bulletproof-sleep-induction-mat

sleep induction mat powerful nonsense

Epsom Salts Bath

Magnesium ions in epsoms salts relax and reduce irritability by lowering the effects of adrenaline. They create a relaxed feeling which can improve sleep and concentration, and help muscles and nerves to function properly.

To get enough deep sleep, you will want to make sure that you bedroom is as dark as it can possible be. Blackout curtains are a great way to block out any artificial light coming in through your windows at bedtime.

CURRENT EXERCISE REGIME: (2-4 Hours Per Week)

Pre-Workout Nutrition

Plantain friend in coconut oil & Black / Bulletproof Cofee.

Platain-and-coffee-pre-workout

Heavy Weightlifting (Squats, Deadlifts & Olympic Lifting (Snatch & Clean and Jerk)

5-10 mins Foam Rolling – How To Foam Role: http://breakingmuscle.com/mobility-recovery/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt

 

 

10-15 mins Swedish Sauna which increases the release of growth hormone (After each workout followed by COLD shower)

Swedish Sauna

Coconut Water During Workouts is excellent for hydration and keeping magnesium at optimal levels. 

OH GOD, NOT ANOTHER SELFIE (Current Physique For Reference)

cem yildiz powerful nonsense health and nutrition

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If you’re interested in lifestyle and fitness advice/training please book a 1 hour Skype coaching session with me for £50 below