NEWSLETTER FEBRUARY 28 2026
February 28, 20025 | No 386
GILAD'S NEWSLETTER
Thank you for reading our Newsletter.
Food for thought:
When the couch feels more inviting than the gym, try the "5-Minute Rule." Tell yourself you only have to do the activity for five minutes. If you still want to quit after that, you're allowed to stop. Usually, once the blood starts pumping, the hardest part—the transition—is already over.
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CURRENT FITNESS CHALLENGE
Continue your fitness resolution journey for 2026 with...
Gilad's Ultimate Quick Fit Challenge
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Starting Monday March 2nd. 2026
Ask Gilad
"Hey Gilad! You often talk about our bodies being like finely-tuned machines. With all this current talk about cholesterol being important for brain health, how do you adjust your 'maintenance' to keep your internal engine clean and stable as the years go by?"
"Aloha! Think of cholesterol like the oil in a high-performance engine. If it’s too low, the parts grind and wear out, that affects your brain and longevity. But if it’s 'dirty' from inflammation, the engine clogs.
Here’s how I keep my internal engine in top shape:
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Avoid the 'Yo-Yo': I don’t believe in crash diets. Sudden spikes and drops in your numbers stress the system. Consistency is what protects your brain.
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Premium Fuel: I stick to 'clean' fats, avocados, olive oil, and nuts. These keep your cell membranes supple and your hormones balanced.
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Flush the System: Daily movement is the best way to circulate these fats. When we get the heart pumping, we help the body use cholesterol efficiently instead of letting it sit and oxidize.
Don’t just focus on a number; focus on the quality of your movement and your fuel. Keep the machine active, and it will take care of the rest!"
Stay in motion!
Gilad
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Quick Tip
💡 Gilad’s Quick Tip: The Power of the "Micro-Workout"
You don’t always need an hour. Doing just 60 seconds of vigorous movement (like jumping jacks or stair climbing) three times a day can improve your cardiovascular fitness as much as a 30-minute moderate jog.
No time? No excuse—stay in motion!
THINGS WE FIND INTERESTING
We enjoy sharing interesting findings with you and hope they pique your interest too. While we may not always endorse or agree with everything we share, we strive to provide information that can aid you in your pursuit of mental and physical wellness.
The Cholesterol Curve: Stay Sharp, Stay Strong!
We’ve been hearing a lot of "noise" in the news lately about cholesterol. Some say it’s the enemy; others say it’s the secret to living to 100. If you’re confused, don't worry—we’re going to cut through the fluff and get to the core of the issue, just like we do with our abs!
1. It’s Not About "Good vs. Evil"
For years, we’ve called LDL the "bad" guy. But your body uses cholesterol to make Vitamin D, hormones (like testosterone and estrogen), and to keep your brain cells talking to each other. As we get older, having some "cushion" in our cholesterol levels might actually help protect our bodies from frailty.
2. The Danger of the "Yo-Yo"
You know how we talk about avoiding "yo-yo dieting"? Well, new research shows we need to avoid "yo-yo cholesterol" too. A massive study just released in 2025 showed that people with the most fluctuating cholesterol levels were the most at risk for memory issues. Consistency is key—not just in your workouts, but in your internal chemistry!
3. Move Your Body, Steady Your Numbers
The best way to keep those numbers stable and keep your brain sharp isn't just a pill—it's motion. Aerobic exercise (like our Bodies in Motion circuits) and strength training help regulate how your body processes fats.
Gilad’s Gold Standard for Heart & Brain Health:
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Keep it Consistent: Don't let your diet or exercise fall off the wagon. Stability protects the brain.
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Fiber is Your Friend: Fuel up with whole foods to keep your "internal plumbing" clear.
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Know Your Numbers: Work with your doctor to find the "sweet spot" for your age and activity level.
Remember, your body is your vehicle in this life. Let's keep the engine clean and the tires moving!
Gilad
FROM GILAD.SHOP
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In addition to promoting normal blood sugar regulation, Berberine is widely recognized for its role in cardiovascular health. By supporting normal cholesterol levels and heart function, Berberine encourages a healthy heart and helps you maintain a balanced lifestyle. Whether you're looking to promote your heart health or simply manage your daily wellness, Berberine is a reliable option.*
For those looking to manage weight, Berberine is known for its potential role in supporting healthy metabolism and weight management. With regular use, this supplement helps keep you on track by promoting the body’s natural ability to maintain a balance, supporting your journey to better overall wellness.*
While Berberine offers valuable support for wellness, maintaining a healthy, active lifestyle with balanced nutrition and regular exercise is essential for achieving optimal health.
Ingredients: Granular Berberine Hydrochloride Extract 97% (bark), Granular Berberine Hydrochloride Extract 8% (bark/root), Cellulose (vegetable capsule), MCC (microcrystalline cellulose), L-Leucine, Olive Oil.Â
Manufacturer's country: USA
Product amount: 60 capsules
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Suggested use: As a dietary supplement, adults take two (2) capsules daily. For best results, take with 6-8 oz (177-236ml) of water or as directed by healthcare professional.
Warning: Do not exceed recommended dose. Pregnant or nursing mothers, children under the age of 18, and individuals with known medical conditions should consult a physician before using this or any dietary supplement. KEEP OUT OF THE REACH OF CHILDREN. DO NOT USE IF SAFETY SEAL IS DAMAGED OR MISSING. STORE IN A COOL, DRY PLACE.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
SOCIAL MEDIA
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MOTIVATION
This Week's Recipe
3 Quick Avocado Recipes for a Healthy Energy BoostÂ
1. The "Island Fuel" Avocado Toast
A perfect balance of healthy fats, complex carbs, and a kick of metabolism-boosting spice.
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Ingredients: 1 slice sprouted grain bread (toasted), 1/2 avocado, squeeze of lime, pinch of red pepper flakes, 1 soft-boiled egg.
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The Boost: Mash the avocado onto the toast with the lime. Top with the egg and pepper flakes.
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Why it works: The healthy fats in the avocado slow down the digestion of the toast, giving you a steady stream of energy instead of a spike.
2. Tropical Green "Power-Up" Smoothie
Avocado makes smoothies incredibly creamy without needing dairy, and it keeps you full much longer than fruit alone.
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Ingredients: 1/2 avocado, 1 cup frozen pineapple chunks, 1 handful fresh spinach, 1 cup coconut water, a small knob of fresh ginger.
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The Boost: Blend until smooth.
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Why it works: The pineapple provides immediate natural sugars for energy, while the avocado fats and ginger help with inflammation and sustained focus.
3. Avocado & Smoked Salmon "Energy Boats"
Low-carb, high-protein, and packed with Omega-3s—ideal for brain health and cellular energy.
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Ingredients: 1 whole avocado (halved and pitted), 2 oz smoked salmon, 1 tbsp Greek yogurt, fresh dill.
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The Boost: Scoop a little extra flesh out of the avocado center to make room. Fill with smoked salmon, a dollop of yogurt, and top with dill.
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Why it works: This is a "clean oil" powerhouse. The Omega-3s from the salmon and the monounsaturated fats from the avocado are exactly what those brain cell membranes need to stay sharp.
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