Three Pillars of Success in Health and Fitness

1. Mindset

   • Importance of having the right mindset

   • Not to starve oneself without feeling hungry

   • Consequences of starvation without feeling it (muscle loss, slowed metabolism)

   • Dedication to using medication to control eating habits

2. Movement

   • Resistance training 2-3 days per week

   • Setting and achieving daily step goals

   • Exposing the body to a muscular challenge

   • Increasing daily activity, especially non-exercise activity thermogenesis (NEAT)

3. Nutrition

   • Focus on protein intake (0.8 grams per pound of ideal body weight)

   • Half plate should be protein, other half split between whole grains, vegetables, and good fats

   • Eating small, frequent meals to avoid starvation

   • Incorporating fiber into the diet

By following these three pillars:

• Body is forced to maintain muscle, burn fat, and increase metabolism

• Creating an environment for the body to adapt positively

• Avoiding negative consequences of starvation and muscle loss