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In a culture where diet and exercise fads come and go, what do you need to do to be healthy? Renowned fitness expert Vinnie Tortorich offers three key behaviors that must be repeated to get and stay in shape. Anyone can do it.
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Transcript:
People always want to know: “How do I get fit?”
My answer is, “fit to be what?”
A powerlifter? A marathon runner? Or maybe you want to look good, feel good, or just know everything works.
I’ve been a personal trainer for 40 years. I’ve trained Hollywood celebrities, captains of industry, stay-at-home moms, and ultra-athletes. I’ve trained post-surgical clients, overweight children, and obese adults.
I’ve seen health, diet, and exercise fads come and go.
But three things endure. Three behaviors that must be repeated—day after day—to get fit, stay healthy, and earn a spot in what I like to call the fitness middle class.
What is the fitness middle class?
Look at a picture from Woodstock, 1969. I challenge you to find 10 overweight people or 10 bodybuilders. The extremes just aren’t there. Everyone looks… trim. That is—or was—the fitness middle class. And that’s what America has lost.
So, how can we get it back? And how can you be part of it?
First: Move every day.
There are two types of exercise: aerobic and anaerobic.
The goal of aerobic exercise is to strengthen your heart and your lungs. This may include walking, running, swimming, climbing stairs, or jumping rope. If you’re really out of shape, start with a walk to the mailbox. Tomorrow, maybe walk to the end of the block. Before long, you’ll be walking around the block. You get the idea.
Anaerobic exercise, on the other hand, builds muscle mass. Muscle wasting starts around 35. It’s a medical condition called Sarcopenia. That’s why people shrink as they get older. If you lose one pound of muscle per year, between your 35th and 80th birthdays, you’ll effectively lose half your muscle mass. Many doctors will tell you there’s nothing you can do about this. They’re wrong.
When President Ronald Reagan was wounded by an assassin’s bullet at age 70, doctors put him on a weightlifting routine as part of his recovery. He added so much muscle, his tailors had to make new suits.
What kind of muscle training should you do?
If you go to a gym every day and do squats and bench press, great; but if that’s not you, at a minimum:
You have a floor. Do push ups.
You have a doorway. Do pull ups.
Dumbbells are great, and very convenient. Yard work is great exercise too. Cleaning your house even counts.
Second: Cut back on sugars, grains, carbohydrates, and processed foods.
Here’s the sad truth: America is fat. But you don’t have to be.
Here’s the best way to lose weight: no sugars, no grains. Remember it this way: NSNG. Okay, you’re not going to be perfect about this. You’re human. But the closer you get to it, the better.
If you’re going to eat carbs, stick to veggies and some fruit. Avoid crackers, chips, fries, and anything you’d find at a state fair.
Meat, fish, eggs, broccoli, cauliflower, walnuts, pecans, and cheese are all your friends.
Avoid anything processed. Bread is processed. You can't walk into a wheat field and eat wheat off the stalk. Sugar is processed. Seed oils are processed. Just about everything that comes in a package is processed.
Here’s another fact: exercise is a poor way to lose weight. Washboard abs? You get those in the kitchen, not the gym.
But I can hear you say, “this is great advice for people who shop at Whole Foods. But I’m not that person.”
I get it.
So, here’s the solution: spend less on fast food and more on good food. You’ll save money in the long run.
Here’s what you cannot afford—poor health, and the medical bills that will come from being obese.
Third: Get some sunlight.
Vitamin D is your friend.
Growing up in Louisiana, I was outside in the sun for hours a day, every day. So was every human for all time until five minutes ago.
At some point, Americans became scared of the big yellow orb in the sky. Today, we slather our kids in three layers of sunscreen every 15 minutes.
Vitamin D helps your immune system, bones, muscles, and connective tissue. There’s a good chance the last time you saw your doctor, he prescribed vitamin D supplements. But the best solution is all-natural. Do something outside.
Let's review.
Move every day.
No sugars, no grains.
Get some sunlight.
That’s it. Reaching the fitness middle class isn’t complicated. Anyone can do it.
Let me add this: A little is better than nothing. More is better than a little.
I’m not a fitness scrooge. I care more about what you do between New Year’s and Christmas than between Christmas and New Year’s.
On your birthday, enjoy the cake. On Thanksgiving, eat the stuffing.
You can live a little… and be healthy at the same time.
I’m Vinnie Tortorich, host of the Fitness Confidential podcast, for Prager University.
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Shark Tank, the popular television show where aspiring entrepreneurs pitch their business ideas to a panel of wealthy investors, recently aired an episode focused on the keto diet. The ketogenic diet is a low-carb, high-fat diet that has gained popularity in recent years for its potential health benefits, including weight loss and improved energy levels. In this episode, several entrepreneurs presented their keto-related products and services to the sharks in the hopes of securing investment. Let’s take a closer look at some key takeaways from the Shark Tank episode centered around the keto diet.
Product Innovation
One of the key takeaways from the Shark Tank episode on the keto diet was the innovative products that were presented by the entrepreneurs. From keto-friendly snacks to meal delivery services and supplements, the pitches showcased a wide range of products catering to the growing demand for keto-friendly options. The sharks were impressed by the creativity and quality of the products, with some entrepreneurs demonstrating a deep understanding of the keto market and consumer preferences.
One of the entrepreneurs introduced a line of keto meal kits that made it easier for people to follow the keto diet without the hassle of meal planning and preparation. The sharks appreciated the convenience factor and the entrepreneur’s vision for expanding the product line to reach a wider audience. Another entrepreneur presented a unique keto snack that was both delicious and nutritious, appealing to consumers looking for tasty alternatives to traditional high-carb snacks.
The product innovation showcased on the Shark Tank episode highlighted the diverse opportunities in the keto market and the potential for entrepreneurs to create successful businesses by tapping into the growing demand for keto-friendly products. The sharks were impressed by the entrepreneurs’ creativity and vision, leading to several exciting investment offers and partnerships.
Market Trends
Another key takeaway from the Shark Tank episode on the keto diet was the discussion of market trends and opportunities in the keto space. The entrepreneurs shared insights into the growing popularity of the keto diet and the increasing consumer interest in keto-friendly products. They highlighted the potential for growth in the keto market, driven by changing consumer preferences and a greater awareness of the health benefits of the diet.
The sharks engaged in a lively discussion about the future of the keto market, with some expressing skepticism about the long-term sustainability of the trend. However, the entrepreneurs presented compelling data and research supporting the continued growth of the keto market, citing the increasing number of people adopting the diet and the expanding range of keto products available in the market. The sharks were intrigued by the potential for continued innovation and growth in the keto space, leading to spirited negotiations and investment offers.
The discussion of market trends on the Shark Tank episode underscored the dynamic nature of the keto market and the opportunities for entrepreneurs to capitalize on the growing demand for keto-friendly products. The entrepreneurs demonstrated a strong understanding of consumer preferences and market dynamics, positioning themselves for success in a competitive and evolving industry.
Health Benefits
One of the focal points of the Shark Tank episode on the keto diet was the discussion of the health benefits associated with the ketogenic diet. The entrepreneurs highlighted the potential advantages of following a keto diet, including weight loss, improved energy levels, and better mental clarity. They shared personal stories and testimonials from satisfied customers who had experienced positive results from following the keto diet and using keto-friendly products.
The sharks were interested in learning more about the science behind the keto diet and the mechanisms through which it promotes weight loss and improved health outcomes. The entrepreneurs explained the metabolic processes involved in ketosis, the state in which the body burns fat for fuel instead of carbohydrates, and the potential benefits of reducing inflammation and regulating blood sugar levels. The sharks were impressed by the potential health benefits of the keto diet and the entrepreneurs’ commitment to promoting wellness through their products.
The discussion of health benefits on the Shark Tank episode highlighted the growing interest in alternative dietary approaches and the potential for the keto diet to contribute to improved health outcomes. The entrepreneurs emphasized the importance of quality ingredients and nutritional balance in their products, reflecting a commitment to helping consumers achieve their health and wellness goals through the keto diet.
Consumer Education
One of the key takeaways from the Shark Tank episode on the keto diet was the emphasis on consumer education and empowerment. The entrepreneurs highlighted the importance of providing clear and accurate information about the keto diet and the benefits of following a low-carb, high-fat eating plan. They shared resources and tips for beginners interested in trying the keto diet, as well as guidance on navigating the challenges and misconceptions surrounding the diet.
The sharks were impressed by the entrepreneurs’ commitment to consumer education and their efforts to demystify the keto diet for a wider audience. They recognized the importance of transparency and communication in building trust with consumers, especially in a market as crowded and competitive as the keto space. The entrepreneurs emphasized the need for ongoing support and guidance for individuals embarking on their keto journey, highlighting the role of community and collaboration in promoting long-term success.
The focus on consumer education on the Shark Tank episode underscored the entrepreneurs’ commitment to empowering individuals to make informed choices about their health and well-being. By providing reliable information and resources, the entrepreneurs aimed to dispel myths and misconceptions surrounding the keto diet and promote a balanced approach to nutrition and wellness. The sharks applauded their efforts to educate and inspire consumers to embrace the benefits of the keto diet and make positive changes in their lives.
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Investment Opportunities
One of the most exciting aspects of the Shark Tank episode on the keto diet was the discussion of investment opportunities in the keto space. The sharks were intrigued by the potential for growth and innovation in the market, recognizing the demand for high-quality keto products and services. They expressed interest in partnering with the entrepreneurs to help scale their businesses and reach a broader audience, leveraging their expertise and resources to drive success in the competitive keto market.
Several entrepreneurs received investment offers from the sharks, with some securing deals that would enable them to expand their product lines, increase their marketing efforts, and reach new customers. The entrepreneurs were thrilled by the opportunity to work with experienced investors who could provide strategic guidance and support as they navigated the complexities of the keto market. The sharks saw the potential for strong returns on their investments, buoyed by the entrepreneurs’ vision and commitment to excellence in product development and customer service.
The discussion of investment opportunities on the Shark Tank episode showcased the sharks’ enthusiasm for the keto market and their belief in the potential for sustainable growth and success. The entrepreneurs welcomed the opportunity to partner with the sharks, recognizing the value of their expertise and networks in helping them achieve their business goals. The episode demonstrated the power of collaboration and innovation in driving entrepreneurship and creating opportunities for meaningful impact in the fast-growing keto industry.
Overall, the Shark Tank episode focused on the keto diet provided valuable insights into the dynamic and evolving nature of the keto market. The entrepreneurs showcased innovative products, discussed market trends and opportunities, highlighted the health benefits of the keto diet, and underscored the importance of consumer education and empowerment. The episode also featured exciting investment opportunities, with the sharks expressing enthusiasm for the potential growth and success of the keto businesses presented. As the keto diet continues to gain popularity and momentum, entrepreneurs and investors alike are poised to capitalize on the opportunities for innovation and impact in this vibrant and dynamic industry.
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Peter van der Velden (https://www.linkedin.com/in/petervandervelden/) joins Matt Cohen (https://www.linkedin.com/in/matt-cohen1/) to discuss the dynamic changes within the life sciences sector and venture capital at large. He highlights the success factors in life sciences as a high-performing asset class and discusses the role of Canadian pension funds in supporting innovation. The episode also covers the transformative potential of GLP-1 drugs and AI's impact on drug discovery and medical technology.
And John Ruffolo (https://www.linkedin.com/in/joruffolo/) is back to talk about the US elections and tech news. (Note: this was recorded before the election on 11/5/24).
About Peter van der Velden:
Peter van der Velden is the Founder and Managing General Partner of Lumira Ventures, a top Canadian life sciences venture capital firm he established in 2007 following a management buyout of MDS Capital. At Lumira, he focuses on biotech and medtech investments, with multiple high-profile exits involving acquisitions by major pharmaceutical companies.
Prior to Lumira, Peter served as President and CEO of MDS Capital, Canada’s oldest life sciences VC firm. He has also founded and led Fusion Capital, an investment bank for Canadian tech ventures, and worked as Managing Director at Bedford Capital, a private equity boutique.
Peter began his career in venture capital in 1988 at Vencap Equities and later held roles in business development at Hyal Pharmaceuticals and Taurus Capital. He holds an MBA from the Schulich School of Business and an MSc in Pathology and a BSc in Life Sciences from Queen’s University.
In this episode, we discuss:
News with John Ruffolo
(1:26) – Super Micro Computer Stock Decline(4:00) – Canadian Perspective on U.S. Elections(6:45) – Decline of Mainstream Media and Rise of Alternative Platforms(11:41) – VCs Backing Multiple Competing LLMs(17:20) – Potential AI Mergers and Acquisitions in 2025
Interview with Peter van der Velden
(19:48) – Peter’s Role at Lumira Ventures(21:03) – Transformation in Venture Capital and Life Sciences(24:05) – Life Sciences Outperformance as an Asset Class(27:48) – Canadian Pension Funds and Venture Capital(31:20) – Case Study: Histosonics and Pension Fund Support(35:25) – Quebec’s Leadership in Supporting Local Innovation(37:00) – Challenges in Advocating for Canadian Venture Capital(46:16) – GLP-1 Drugs and Their Transformative Potential(49:19) – Industries Disrupted by GLP-1 Innovations(52:00) – AI’s Role in Drug Discovery and Medtech
Fast Favorites
* Favorite Podcast: Acquired (https://www.acquired.fm/) and All In (https://podcasts.apple.com/us/podcast/all-in-with-chamath-jason-sacks-friedberg/id1502871393)
* Favorite Tech Gadget: NotebookLM.google (https://notebooklm.google/)
* Favorite Trend: Rationality returning to the venture market
* Favorite Life Lesson: "Never give up"
Follow Matt Cohen (https://twitter.com/mattybcohen) and Tank Talks (https://www.rippleventures.com/podcast) here!
Podcast production support provided by Agentbee.ai (https://www.agentbee.agency/podcasting)
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit tanktalks.substack.com (https://tanktalks.substack.com?utm_medium=podcast&utm_campaign=CTA_1)
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In this video, I'll tell you what will happen to your body if you cycle every day.
00:00 Cycling every day
00:14 What muscles do cycle work?
00:37 Burn fat
01:03 Build stamina
01:23 Improve cardiovascular system
01:51 Improve lung capacity
02:12 Improve balance
02:24 Normalize mental health
02:46 Boost brain and memory
03:10 Improve skin health
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Enhancing Ketogenic Diets Made Easier
ViaKeto Keto Gummies are the ideal way to a more effective and convenient ketogenic diet. These delicious gummies have been specially formulated to help you achieve ketosis much quicker and effectively than ever before. ViaKeto Keto Gummies is made from a unique blend of key ingredient which makes it a perfect supplement for weight management goals as well as overall body fitness improvement.
Enhanced Ketosis with ViaKeto Keto Gummies
ViaKeto Keto Gummies were created for the purpose of assisting in ketosis, a metabolic condition in which your body uses fat as fuel rather than carbohydrates. You can reach the state of ketosis faster with these exogenous ketones provided by ViaKeto Keto Gummies. Hence these will be able to give you an increased energy level, better focus and rapid weight loss.
The strict restriction on carbohydrate intake is what that causes many people to fail in their attempts to stick to Ketogenic diets. In this regard, ViaKeto Keto Gummies acts like an easy way for one to adhere since it have all essential nutrients in form of delicious tasting gummy candies at your disposal anytime anywhere you may require them helping you follow your diet through thick or thin!
Beta-hydroxybutyrate (BHB), being among the ingredients used in making VIAkETO KETO GUMMIES, is one such powerful ketone that can initiate or promote faster onset of ketosis within your system. BHB is known for increasing fat burning ability, boosting energy production levels and improving cognitive functions .these amazing results and many more are achievable by simply using BHB contained VIAkETO KETO GUMMIES daily.
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Among different keto supplements available on the market today what makes VIAkETO KETOGUMMIES stand out? To start with each piece contains high-quality substances that have been scientifically proven to boost ketosis and aid in weight loss. This ensures that you are getting a product that will work effectively with no health risks.
The good thing is ViaKeto Keto Gummies don’t have artificial additives, fillers or toxic substances. You can be sure that when you choose these Gummies, they are the right nutrients for your systems. There is also a pleasure of consuming them since they come in fruity flavors!
Finally, you may now say goodbye to traditional diets’ hardships—say hello to a healthy and happy life with ViaKeto Keto Gummies! For every person who wants to supercharge their ketogenic diet and reach his/her desired weight, these gummies will be best for them. Try the ViaKeto Keto Gummies today and discover how it impacts your life!
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How to Lose Fat and Get Shredded Without Any Setbacks | The 5-Phase Blueprint
Getting lean is hard—but staying lean without ruining your metabolism? That’s where most people fail. In this video, I walk you through the exact 5-phase system I’ve used (and coached) to help people lose fat, get shredded, and avoid setbacks like bingeing, burnout, or rapid rebound weight gain.
We’re not talking quick hacks—we’re talking long-term results rooted in consistency, structure, and health.
If you're stuck in your fat loss journey or just getting started, this is your roadmap.
If you need more detailed support for your unique circumstances, get on a 1:1 call with me here:
https://app.iclosed.io/e/gritfromgodcoaching/gfg-consultation
📘 Inside this video:
- How to start losing fat without changing your entire life overnight
- Why focusing on food quality before tracking macros creates better long-term results
- How to cut calories safely without killing your metabolism
- What most influencers won’t tell you about the final push to getting shredded
- Why your reverse diet phase matters more than your actual cut
Books I'd recommend reading on the importance of eating high-quality food:
Food Fix: How to Save Our Health, Our Economy, Our Communities, and Our Planet--One Bite at a Time by Mark Hyman
The Paleo Cure: Eat Right for Your Genes, Body Type, and Personal Health Needs—Prevent and Reverse Disease, Lose Weight Effortlessly, and Look and Feel Better than Ever by Chris Kresser
Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere
