The official Body Engineering Guide in 2024

January 2024 is here. You probably made THAT resolution for the New Year: to have a better body composition. That’s why I decided to write a guide with the most important steps you can take towards achieving that goal.

✅Sleep is king

Sleep is the god of weight loss, of beauty and of internal reparations.

7-8 hours of sleep from 9 PM or 10 PM will prevent premature aging, muscular catabolism and will accelerate the weight loss process.

From my experience of having worked with thousands of people in the last decade, I can tell you one thing for certain: women who go to sleep before 10 PM lose weight 2 times faster than women who go to sleep after 11:30 PM.

There are tons of studies confirming what you already know.

How you look, how well you cope with stress, your energy, concentration and productivity levels, your physical strength – they all depend on the quality and length of your sleep.

From a weight loss perspective, everything is straightforward: the earlier you go to sleep and the more and the better you sleep, the less you’ll eat and the more seldom you will experience sweets cravings.

Isn’t that what you want?

I strongly believe that ~80% of how you look and you function is determined by the time you go to sleep and the duration and the quality of your sleep.

As a consequence, 80% of the Body Engineering program is dedicated to taking steps towards going to sleep as early as possible. Only the rest is about nutrition and exercise.

✅ HOW TO

For me, the most important thing every day is to go to sleep as early as possible.

From the moment I open my eyes in the morning, the first thing I think about is organizing my day towards one single goal: be in bed by 9 PM at the latest.

Nothing is more important. If I still have work to do, I’ll put the children to bed at 8 PM. Then I’ll take some Melatonin and wake up at 2:30 with my energy 100% replenished – and work uninterrupted until 7 AM when the children wake up.

In order to guarantee a perfect sleep cycle, the first and foremost thing is to have the last drop of caffeine at maximum 11 AM. Drink as much coffee as you want until 11 AM and then no more.

Cut all your caffeine intake after 11 AM. No green tea, black tea, cocoa, chocolate, pepsi, coca cola zero, decaf (that still has 20-25% caffeine).

By the way, I never drink Coca Cola Zero – NEVER. Article about it coming soon.

NEXT. At 8:30 PM turn off your TV, shut down your tablet. Charge your phone in the other room (or somewhere that is out of reach). Take a book or your Kindle device.

🏆PRO Tip: if you have the habit of taking your phone to bed with you, you will never manage to fall asleep early.

If you have a very static routine, it helps if you can walk for 90 minutes during the day.

It also helps not to eat junk food before, during or after your last meal.

If you want to have an absolutely stellar sleep session, you can have a big fish meal in the evening (300-400 grams of fish) – add vegetables and a fistful of rice. One big apple before your evening meal would also work.

More articles on sleep coming soon.

Another article on the OURA ring is also in the making.

✅Food is key

It’s logical that you will never lose weight as long as you consume processed foods, starches, fries, sweets, sugary sodas or alcohol, no matter if you hibernate for 12 hours a day.

My recommendation for you and for the entire Body Engineering community is to eat the following DAILY MINIMUMS:

• 1.2 kilograms of vegetables (300 grams of those can be fruits);

• 200 grams of fist + 200 grams of meat;

• 2-3 eggs.

Yes, everything above is cumulative. You can add 50 grams of carefully selected low fat cheese if you want to “spice up” your diet.

What this means in practice: an omelet for breakfast, soups and a main course for lunch and dinner. Exactly how our parents and grandparents used to eat for hundreds of years. All that is missing: starchy foods, pastries, sweets, alcohol, fries, rice and junk food.

If you don’t eat meat, you can eat fish or seafood. If you don’t eat fish, you can just eat meat and organs.

Articles coming soon:

·       Complete food guidelines

·       The cheese guide;

·       Why it is important to eat 1.2 kilograms of vegetables every day;

·       The fish guide;

·       The meat guide;

·       The egg guide.