Maximizing your body’s performance

How would your world change if you knew you could be more creative, have better focus, remember things instantly, looked 10 years younger, and have more energy for the rest of your life? What if you could have fewer aches and pains and feel better all the time physically? It is possible, you can have this life if you do these 3 things:

1) Think of your body as a machine.

2) View food as fuel for that machine.

3) Physically care for and fuel that machine with performance in mind.

The human body is a magnificent construct, a bio-mechanism, run by the most sophisticated operating system ever known, the human brain. The food it consumes is the fuel that powers this machine. If you learn about it, cultivate a fire to fuel it well and work to stay active, this machine will yield unlimited potential at any age.

Here is the formula for the care and fueling of this amazing construct:
Better fuel intake + push physical boundaries + honing mental capabilities -> peak performance = better quality of life for a longer period.

A few of the benefits of fueling well are:

– Faster Cognition

– Mental Acuity

– More Relaxed

– Faster, Stronger, more Agile

– More Energy

– Amazing Creativity

– Better Focus

– More Stamina

– Better Memory

– Faster Quicker Recovery

– Fights off Virus & Disease

– Blood pressure falls

– Cleanse your system

– Better, longer lasting sex!


This begins with your mindset and how you think of food. A mindset is a belief you focus on or turn to. A fact you know to be true. A series of “truths” trained since birth. One of those truths is to trust products on grocery store shelves as nutritious. Another is rules define by the FDA are passed with the best interest of the consumer. Both of these truths are not. Other countries have seen the direct effect of a Western diet on their populations. They have been quick to ban many ingredients and products on U.S. grocery store shelves. This is a great article that speaks to 6 of those ingredients. 6 foods legal in the US that are banned in other countries The philosophy in other countries is a product is unhealthy until proven otherwise.  In the U.S. products are approved until they are proven unhealthy.  A great example is Pop Tarts. Pop Tarts in the UK have 16 ingredients and 15% fruit. In the U.S. Pop Tarts have 60 ingredients and no fruit.  A change of mindset is important when committing to thinking of food as fuel. This will take discipline but will change the way your mind addresses fueling the body. Fuel your body – don’t feed your face.

Fuel Mindset

– Think of food as the fuel

– Crap fuel – you get crap performance!

– Diets don’t work, lifestyle does

– Cultivate a need to know what goes into your food

– Eating well is an investment, not a punishment

– Every day is a cheat day when you eat well

– Vitamins and Protein Drinks & Powders are not fuel 

– Thirst and hunger give the same feeling of emptiness


Food Rules

– Eat organically whenever possible

– Eat a balanced diet of Protein, Fats, and Carbohydrates

– Green is good, lots of colors, raw is better; organic is best

– Experiment and learn to appreciate natural flavors

– Fuel every few hours keeps your metabolism peaked (2- 4)

– Include protein in every meal

– Hydrate first thing in the morning

– Increase PH balance when possible (PH water, lemon water)

– Read and understand food labels

– Eat nothing with preservatives

– No processed foods

– No processed sugar

– No sugar-filled carbonated drinks

– Learn to like drinking water by infusing with lemons or other fruit

– Sautéed is ok – fried is not

– Use the 82/20 rule – get it right 80% of the time

– Diets are punishment and don’t work, lifestyle does

– Every day is a cheat day if you get creative

Physically Maintain the Machine

– Fall in love with an activity to do 120 minutes a week. Walking, biking, dancing anything.

– When Sitting, stand up and Pucker -up buttercup! (squats – Core & butt)

– Pair off (Buddy system)

Educate Yourself

– Food corporations are not evil. Cheap ingredients & fillers just less cost, yield more profits.

– Grocery store shelves are filled with crap – read the labels

– Learn the truth about GMOs

– Organic & Not Organic

– Raw vs. Cooked

– Caloric Deficit

Mental Floss

– Attitude of gratitude, first thing in the morning by counting blessings.

– Think – Be – Do (Affirmations / Visualization)

– What to think about – the only control we have (Focus)

– The Closet – Get it off your chest, be bold confront it and let it go

– Forgive, yourself and others (personal forgiveness)

– Do something that is only for you, something that is yours (reward yourself)

– Breath to live, live to breath (Understanding meditation / simple strategies)

– The Bucket List – what is left undone?   

– Your 10-year-old self (what would he/she think)

– Cut the toxic (People and things that drain – mindset / lose them strategies)

– Work is killing me! (doing what you must do till you can do what you want to do)

– Begin with your obituary (What will be said of you when you are gone)


Nicole’s Numbers

Basal Metabolic Rate 1538.8
Active Metabolic Rate 486      
Daily Calories Expended 2024.8      
Optimum Calories
for weight loss
1524 190g 95g 42g
Caloric Deficit 500      
This is based on 65 / 218 LBs, much walking at work, no to minimal exercise. 120 minutes of light exercise per week Increases your AMR by 800.


Basal Metabolic Rate

Your BMR, or basal metabolic rate (metabolism), is the energy expended by the body at rest to maintain normal bodily functions like (breathing).

Active Metabolic Rate

AMR is the total amount of calories you expend through the day, by activities like (walking, dancing, reading, running etc.).

Caloric Deficit

A caloric deficit is any shortage in the number of calories consumed relative to the number of calories required for maintenance of current body weight. A deficit can be created by reducing input/calories consumed. A deficit can also be created by increasing output without a corresponding increase in input.

Weight Loss

1 pound of fat contains about 3500 calories. So, if you created a 500-calorie deficit each day, you’d create a total deficit of 3500 calories per week and should therefore lose about 1lb.