October 30, 20023 | No 351


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Food for thought.

“Your body can stand almost anything; it’s your mind you have to convince.”

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Ask Gilad

Ask Gilad

I have hit a plateau, and I can’t seem to get results. I’m stuck at the same weight. Do you have any suggestions? 

Hitting a plateau can be frustrating, but it’s a common experience for many people on their fitness and weight loss journeys. Here are some suggestions to help you push past this plateau:

1. Re-evaluate Your Caloric Intake: As you lose weight, your metabolic rate can decrease, meaning you might need fewer calories than when you started. Adjust your caloric intake based on your current weight, activity level, and goals.

2. Vary Your Workouts: Doing the same workout routine can cause your body to adapt, making it burn fewer calories over time. Change your workout routine every 4-6 weeks. This can mean changing the type of exercise, intensity, duration, or even the order of your exercises.

3. Strength Training: If you’ve been focusing mostly on cardio, consider adding strength training to your routine. Building muscle can increase your resting metabolic rate, which means you’ll burn more calories even when you’re not exercising.

4. Stay Hydrated: Drinking enough water can boost metabolism and help with weight loss. Sometimes, our bodies can confuse thirst with hunger.

5. Reassess Your Diet: Make sure you’re getting a balanced diet with adequate protein, healthy fats, and complex carbohydrates. Avoid processed foods, sugars, and excessive salt.

6. Get Enough Sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, making weight loss more challenging.

7. Manage Stress: Chronic stress can lead to hormonal imbalances that may hinder weight loss. Find healthy ways to cope, such as meditation, yoga, or deep breathing exercises.

8. Track Everything: Keep a food and exercise journal. This can help you spot patterns or areas where you might be unintentionally overeating or not being as active as you think.

9. Set Non-Scale Goals: Instead of focusing solely on the scale, set other goals like running a certain distance, lifting a specific weight, or achieving a particular fitness level.

10. Consult a Professional: Consider seeking advice from a nutritionist, personal trainer, or medical professional to get personalized recommendations based on your specific situation.

Remember, plateaus are a natural part of any weight loss journey. Stay persistent, keep a positive mindset, and make the necessary adjustments to your routine. Eventually, you’ll find what works best for you and break through the plateau.



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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.
Intermittent fasting

Intermittent fasting is safe, effective for those with Type 2 diabetes, study suggests


Key Takeaway

Time-restricted eating or intermittent fasting can be a safe and effective weight loss strategy for people with type 2 diabetes by helping them lose weight and control blood sugar levels.

Summary of the study

– A new study found that time-restricted eating, where food is consumed within an 8-hour window, helped people with type 2 diabetes lose more weight than just reducing calories alone over 6 months.

– Both the time-restricted eating group and the calorie-reduction group had similar improvements in long-term blood sugar control.

– No serious adverse events were reported, and risks of low and high blood sugar were similar across groups.

– Time-restricted eating may be easier to adhere to than traditional calorie restriction since it focuses on meal timing rather than amount.

– The study was small with 75 participants and should be followed up by larger studies.

– People with diabetes should consult their doctor before starting time-restricted diets or intermittent fasting.

– The study is notable for having many Black and Hispanic participants, groups disproportionately affected by diabetes.

– With diabetes prevalence increasing, time-restricted eating could provide an alternative weight loss strategy to traditional calorie cutting for diabetes management.

University of Illinois Chicago. “Intermittent fasting is safe, effective for those with Type 2 diabetes, study suggests.” ScienceDaily. ScienceDaily, 27 October 2023.

Link to the full study


More about intermittent fasting

Intermittent fasting (IF) is a dietary approach that alternates between periods of eating and fasting. It’s not about what you eat, but rather when you eat. Here’s a brief overview:

1. What is Intermittent Fasting (IF)?

  • Intermittent fasting involves cycling between periods of eating and fasting. It doesn’t prescribe specific foods to eat or avoid but focuses on when you should eat.

2. Common Methods of IF:

  • 16/8 Method: Also known as the Leangains protocol, it involves fasting for 16 hours each day and restricting your eating to an 8-hour window. This is the most popular form.
  • 5:2 Diet: In this method, you consume only 500–600 calories on two non-consecutive days of the week and eat normally on the other five days.
  • Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week. For example, if you finish dinner at 7 pm and don’t eat until dinner the next day, that’s a full 24-hour fast.
  • Alternate-Day Fasting: In this method, you alternate between days of regular eating and days of fasting (or very restricted calorie intake).
  • Warrior Diet: Here, you fast for 20 hours and eat a large meal in a 4-hour evening window.


3. Benefits of IF:

  • Weight Loss: By eating fewer meals, you consume fewer calories. Additionally, fasting increases metabolic rate, further aiding weight loss.
  • Improved Insulin Sensitivity: IF can reduce blood sugar levels, decreasing the risk of type 2 diabetes.
  • Brain Health: Fasting boosts the production of the brain hormone BDNF and may aid the growth of new nerve cells.
  • Heart Health: IF can improve numerous risk factors like blood pressure, cholesterol levels, triglycerides, and inflammatory markers.
  • Cellular Repair: During fasting, cells initiate a process called autophagy, where they remove damaged components.


4. Potential Downsides:

  • Hunger: One of the main complaints about IF is that it can make you feel hungry, leading to irritability.
  • Overeating: There’s a risk of overeating during the eating windows, which can counteract the benefits of fasting.
  • Nutrient Deficiency: Extended periods without food can lead to nutrient deficiencies if not managed properly.


5. Who Should Avoid IF?

  • Pregnant or breastfeeding women.
  • Individuals with a history of eating disorders.
  • Those with certain medical conditions should consult their healthcare provider before starting any fasting regimen.

In summary, while intermittent fasting can offer several health benefits, it’s not suitable for everyone. It’s crucial to listen to your body and consult with a healthcare professional before making significant changes to your eating habits.



Bodies in Motion Hoodie

With its long sleeves and comfortable hood, this tee is perfect for layering, allowing you to create stylish outfits all year round. Plus, its lightweight construction allows for unrestricted movement, ensuring that you feel at ease no matter the occasion.

Gilad's Bodies in Motion Sweathshirts


featured supplements

Bee Pearl is a pollen, nectar, and enzyme blend.

Each capsule contains vitamins, microelements, polyphenols, unsaturated fatty acids, and antioxidants. This natural blend helps maintain your health, immunity, and energy level. Bee Pearl can aid with the recovery from influenza.

Bee Pearl contains a variety of vitamins, minerals, and other vital substances:

  • Amino acids (15 from 20 possible)
  • Numerous fatty acids (includes OMEGA-3, OMEGA-6)
  • All Vitamins (a substantial amount of A, E, B3, B1, B, H)
  • Minerals (a substantial amount of Zn, Cu, Fe, K, Na)
  • Microelements and Polyphenolic compounds.

Ingredients: Freeze Dried Extract of Bee Bread, Vitamin C.

Whey protein concentrate has a very high nutritional value and is among the best-studied protein supplements in the world*

This is because whey protein isn’t just protein but also contains essential biological nutrients that benefit the body.

This supplement grows muscle fast and clean while also supporting speedy muscle recovery.

Ingredients: whey protein concentrate, Stevia Extract, Dutch Cocoa Powder, N&A Flavors, Gum Powder, Sea Salt, and Silicon Dioxide.

Flavor: Chocolate.

Manufacturer Country: USA

Product Amount: 2lb (907g)


Grass-Fed Collagen Creamer helps to keep the body functioning optimally*

Collagen is a significant protein in the body, mainly found in connective tissue. It’s responsible for retaining elasticity in the skin, hair, and nails while providing structure to tendons and joints.

The body produces less collagen as it ages, making it essential for people to supplement with collagen for greater longevity. Our Grass-Fed Collagen Creamer contains types 1 and 3 collagen essential for healthy skin, muscles, and bone.

This is the perfect way to level up your morning coffee or favorite hot beverage.

Ingredients: Hydrolyzed collagen peptides (from bovine hide), medium chain triglycerides, acacia powder, calcium carbonate, pea protein powder, natural flavor, silica, stevia extract powder.

Flavor: Vanilla

Manufacturer Country: USA

Product Amount: 0.53lb (240g)


*Warning: These products is not intended to diagnose, treat, cure or prevent any disease.

The Food and Drug Administration has not evaluated these statements. This product is not intended to diagnose, treat, cure or prevent any disease.


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