The Official Body Engineering 2025 Guide
Welcome to Body Engineering
If you haven't heard of us before, here's what we do in short.
The news has spread that here, at Body Engineering:
“Reading helps you lose weight"
We write articles about sleep, nutrition and exercise.
The fast increasing archive is here: CLICK.
To read some of the articles in full, you’ll need a monthly subscription, but it's nothing extravagant, just 0.2 Euros / day.
✅ ZERO ADS / AFFILIATIONS
For 11 years, ever since Body Engineering first started, we never advertised, we had no affiliations, we have not received any commissions.
No one ever influences what we write. We are 100% supported by the community members.
We are always on your side and by your side.
🔥 If you have some extra pounds you need to lose and you really want to do the work, you've come to the right place!
My mission with this guide is to help you take action.
I want you to start NOW. Like right now.
Not tomorrow, not Monday, not on the first day of the month, but now!
✅ 10 STEPS TO SUCCESS
The guide contains the 10 most important pillars for losing weight without starving yourself, without eating at specific times, without counting calories or weighing food.
About sleep;
What to eat?
What to drink?
Vitamins from the sun;
Walking;
Life insurance;
How to lose weight without willpower;
What to do on the last stretch;
On prevention;
Resources for success.
The guide is 100% free.
And it only implies taking steps that:
are simple and pleasant;
cost you nothing;
help you save time and money;
make your life easier;
help you organize;
bring immediate and long-lasting results.
There are some hidden costs, though:
after following the advice set forth in the Body Engineering guide for 3 months, you WILL need to change your wardrobe.
In another 3-6 months, you will likely have to change it again.
✅ 1. SLEEP
Sleep is the God of weight loss, beauty and repairs.
Studies show 7-8 hours of sleep from 9 or 10 PM every day prevents premature aging, muscle catabolism and accelerates the weight loss process.
From my experience working with thousands of people over the past decade, I can tell you one thing for sure:
Women who go to bed before 10 PM lose weight 2 times faster than women who go to bed after 11:30 PM.
There are billions of studies that confirm what you already know.
The way you look and the manner in which you manage stress, your energy level, concentration, productivity and physical strength depend to a large extent on the duration and quality of your sleep.
From the perspective of weight loss, it's simple:
The earlier you go to bed in the evening, the longer and better you sleep.
The earlier you go to bed in the evening, the less you will eat.
The earlier you go to bed in the evening, the less often you will eat and the less you will crave sweets.
Isn’t that what you really want?
I firmly believe that 80% of how you look and function is determined by your bedtime and the duration and quality of your sleep.
So, 80% of the Body Engineering program has nothing to do with nutrition or exercise, but with moving your bedtime to as early an hour as possible.
For me, the most important thing every day is to try to go to bed as early as possible.
From the moment I open my eyes, the first thing I do is organize my day with one goal in mind: to be back in bed by 9:00 PM at the latest.
But if you follow me on Instagram, you know what time I go to bed and wake up because I publish my daily sleep reports from the Oura Ring.
To me, nothing is more important than a good night's sleep.
🏆 PRO Tip 1: in order to have the guarantee of a perfect night's sleep, the first and most important step is to have your last drop of caffeine by 11:00 AM at the latest. Drink as much coffee as you want until 11:00 AM, then stop.
After 11:00 AM, cut out all sources of caffeine: green tea, black tea, cocoa, chocolate, Pepsi or Coca Cola zero, decaffeinated coffee (which still contains 20-25% caffeine).
🏆 PRO Tip 2: at 8:30 PM, turn off the TV, turn off your tablet, and leave your phone charging somewhere you can't easily reach while lying in bed. Instead, take a book or Kindle with you in bed.
🏆 PRO Tip 3: I never drink Coca Cola Zero.
🏆 PRO Tip 4: if you want to fall asleep quickly, don't take your phone to bed with you. (It's by far the most important step for an elite-level sleep.)
🏆 PRO Tip 5: if you're ultra-sedentary, in order to fall asleep easier and sleep better, it helps a lot to walk for at least 60 minutes every day.
🏆 PRO Tip 6: it helps not to eat junk food (especially as the last meal of the day).
🏆 PRO Tip 7: if you have a low-carb diet or do a lot of physical exercise and want an absolutely stellar sleep, you can eat a large portion of fish with vegetables + a handful of rice or a large apple (before dinner).
It goes without saying that if you eat processed foods, starches, French fries, sweets, drink sugary sodas or alcohol, you will never lose weight, even if you hibernate for 12 hours a day.
✅ 2. WHAT DO WE EAT?
The daily recommendation for members of the Body Engineering community is to eat a minimum of:
1.2 kg of vegetables (of which 300g can be fruit);
200g fish + 200g meat;
2-3 eggs.
Yes, all of the above combined! Possibly some extra 50g of a carefully selected low-fat cheese as a condiment. ;)
So, basically: omelets in the morning, soups and main courses for lunch and dinner.
Exactly how our parents and grandparents used to eat.
The only things missing are pastries, sweets, alcohol, French fries, rice and junk food.
If you don't eat meat, you can just eat fish and seafood.
If you don't eat fish, you can just eat meat and organs.
If you're a bit like me and you constantly like to learn new things, you can find some articles with some juicy details below.
The complete food guide: CLICK.
About cheese: CLICK.
About vegetables: CLICK.
About fish: CLICK.
About meat: CLICK.
About eggs: CLICK.
✅ 3. WHAT DO WE DRINK?
A minimum of 2 liters of Borsec carbonated mineral water per day.
Why Borsec? Why 2 liters? Why must it be carbonated?
✍️ Read here: CLICK.
I know that, ideally, you would switch from natural or carbonated sugary juices to water from one day to the next.
But, in practice, the transition to water (from whatever you’re drinking now that’s full of calories) is easier with the help of sugar-free drinks.
You are free to drink as much Fanta Zero / 7Up Zero / Schweppes Zero as you want.
❌ What is FORBIDDEN is Coca Cola Zero. It will keep you up at night if you’re not careful.
If you do a lot of sports, go to the sauna, do not consume junk food and cured meats (they are full of salt), it is very likely that you need an electrolyte solution.
Also, just to talk about the elephant in the room…
✍️ Alcohol is best when not consumed: CLICK.
✅ 4. VITAMINS FROM THE SUN
In January, 99 out of 100 people have too low a vitamin D3 level (below 30 ng/mL), many even below 10 ng/mL for many years…
It is the most common deficiency at a global level.
Vitamin D3 is the only “bus” that “transports” calcium from our food intake to the bones.
Vitamin D3 also plays an important role in the functioning of the immune system.
Vitamin D3 is used to make hormones that help you lose weight and build muscle.
Vitamin D3 is used to produce serotonin. (This is why we feel so good when we are out in the sun.)
Serotonin is also used to produce melatonin, so it’s also linked to better sleep. Maybe this is why we sleep so well when we are on vacation in a sunny place.
Before anything else, it is ideal to have your vitamin D3 levels tested.
✍️ The Complete Guide to Vitamin D3 is the most appreciated article in the history of Body Engineering.
Vitamin D3 is the only supplement we recommend, it costs around 10 Euros and it will last you for 6 months.
✅ 5. WALKING
If you’ve gained weight, it means that over a long period of time:
you ate a few more extra calories from bread, sweets, oils and fats, alcohol;
you were a bit less active compared to how much you ate.
Therefore, if you want to lose weight in a simple manner, without counting calories or weighing your food…
All you have to do is to:
stay away from calorie-rich foods (like sweets and pastries, juices, alcohol, oils, lard, bacon, sausages and cured meats or peanuts, nuts, seeds) for as long as possible;
and move a little more.
But most people, who are usually in the search for quick results, will “press both pedals too hard”.
Meaning...
they’ll go overboard with eating ever smaller portions of lean meat;
and start exercising too much, too often (they will do brutal workouts).
Of course, you already know what the outcome of taking these aggressive steps will be.
After a few weeks… You will just give up and quickly gain all the weight back!
We have hundreds of members who have lost 40, 50, 60, 70 or even 80 kilos by walking. And they manage to keep their figure!
Yes, you read that right.
Our members eat well, go to bed early, walk, lose weight quickly and keep it off easily.
You’ll have to take my word for it, because for 2 years now, we’ve decided not to publish testimonials with before / after photos.
Do you know why we recommend walking?
walking is free;
walking is a sustainable activity long-term;
walking helps you relax;
walking helps you put your thoughts in order;
you don’t need expensive equipment or a trainer to walk;
recovery after walking is done literally overnight, so you can walk every day;
walking is a safe type of physical exercise for all age groups, from the youngest to the oldest;
walking is a safe type of physical exercise (no risks), no matter how many extra pounds you have;
95% of the fuel consumed while walking is fat;
walking does not increase your appetite.
Did you know that just by walking for an hour every day you can lose between 10 and 15 kilograms in a year?
If you also pay a little attention to your diet, I think you can lose 30 or even 40 kg in a year!
Walking will shape your legs: CLICK.
✅ 6. LIFE INSURANCE
If you've been reading between the lines, I think you've realized by now that Body Engineering isn't just about losing weight.
Melting fat is just part of the equation.
In fact, losing weight is just a side effect of several cumulative habits that are aimed towards overall well-being, an excellent physical shape, longevity and increased self-esteem.
Walking is great, but it's not enough.
Do you want to look great? Of course you do.
What you see below was achieved with just performing 2 exercises a day (10-20 min), at home, using dumbbells or just body weight.
Would you be open to starting a beginner's program with just one exercise a day?
You read that right: only 7 exercises a week, which will only take 10-15 minutes a day.
Do you know what I was surprised to notice about the members in our program?
That their appetite for exercise increases over time.
Trust me, I know what I'm doing.
And I'll help you get where you never dreamed was possible.
Muscles are an essential piece of the puzzle, playing an important role in the body's metabolism, beyond just looking good.
Whether you need to climb a few stairs, run alongside your kids through the park, go on a mountain hike, ride a bike or any other physical activity you enjoy…
You need toned muscles.
My colleague, Cosmin Tănase, wrote the legendary article called "Life Insurance" with the exercises that thousands of members around the world follow: CLICK.
Don't worry, you're in good hands. Cosmin has one of the most prestigious certifications in the field: Menno Hanselmans PT.
Along with a little walking, with just 10-15 minutes of exercising invested per day, you can get in very good physical shape.
By following the Pareto principle (80/20), you can reach 80% of your maximum physical potential over time with just 10-15 minutes allocated each day.
✅ 7. ZERO INVESTMENT (IN WILLPOWER)
If you want things to run smoothly, your children to eat healthily, and for you to have a good time in the process, the last step to success is what we call The Big Clean-Up.
Take a big bag and throw away all the junk food in the house: biscuits, cereals, Wasa, rice cakes, bread, sweets, ice cream, Nutella, etc.
Do this TODAY.
If you don’t want to take this step, you’ll just lose weight and then go right back to where you started.
I know hundreds of people who have lost 40-60-80 kilos.
Their common denominator? They did the Big Clean-Up and walk every day.
Do you know how many people I know who have lost weight and are maintaining their figure while still keeping junk food around the house?
You guessed it: ZERO.
Do what Sensei says for a month.
Apart from a few kilos, frustrations, anxieties, dark circles around your eyes and bad medical test results, what else do you have to lose?
By the way, do you know what the most common question I've heard in 11 years?
“Valentin, how do I get rid of my sweet tooth?”
It has a lot to do with the big clean-up.
It's very important to get rid of sweet cravings as soon as possible.
When you don't think about food, you're not hungry, therefore you don't get sweet cravings...
Isn't it much easier that way to stick to your diet? (Whatever that is.)
✅ 8. THE LAST STRETCH
I think you'd be surprised to learn that our program isn't just for people who have dozens and dozens of pounds to lose.
We're known for finding solutions where no one else has.
If you've been struggling to lose those last 5-10 pounds for years, we've prepared some great articles for you. (Coming Soon)
✅ 9. PREVENTION
Do you know what the biggest problem with extra pounds is?
Unfortunately, fat is not just inaesthetic tissue.
Fat makes us sick without us even realizing it.
It has been clinically proven: with every extra pound we carry, the risk of diabetes, heart disease and cancer increases.
“You need to lose weight!”
How many times have you heard these words so far?
If you are overweight and have started visiting doctors' offices, it is very likely that you have already heard these 3 words many times.
I don't want you to be scared or anything, but if you are overweight, you may be prediabetic and not even know it.
I will explain to you some basic concepts in order to help you make the best informed decisions.
The basics: blood sugar, insulin, Homa index, HbA1C, insulin resistance, prediabetes, abdominal fat and more.
I strongly believe that losing excess weight (weight loss) is the most powerful ally in the fight for prevention.
Here is a list of medical tests that your doctor will need to evaluate: CLICK.
✅ 10. YOUR RESOURCE FOR SUCCESS
As in any field, a very important component for success is education.
I don't think you can advance in any line of work if you don't constantly learn new things, if you don't take specialized courses.
You certainly can't grow a business to a turnover of millions of Euros like you see on Instagram blah without getting educated about: marketing, sales, accounting, leadership, communication, strategy, public speaking, etc.
I think it's the same in this field as well.
The Body Engineering program is famous for helping people lose weight quickly and easily keeping it off:
without counting calories;
without weighing food;
without eating at fixed times;
without training as if participating in the Olympics.
Our program is highly appreciated because:
it is simple and enjoyable;
it brings fast and lasting results;
it doesn't require spending money on exotic foods and all kinds of expensive supplements.
🔥 Almost 100 articles (and constantly adding more to the archive)
You can find the complete archive here: CLICK.
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