The Rémi Letter

#011Get this right and you can't fail in adherence.ELITE EXECBespoke high performance healthcare: https://www.danremi.com/elite-execMORE CONTENTThe written version of this podcast: https://www.danremi.com/blog The Youtube version of this podcast: ⁠https://www.youtube.com/playlist?list=PLY-fTOgIfp171H-r95OEagw-sylLamnKC⁠SOCIALSLinkedIn: https://www.linkedin.com/in/danremi/X (Twitter): https://x.com/iamdanremi Instagram: https://www.instagram.com/iamdanremi/Youtube: https://www.youtube.com/channel/UCJS1DmxR9rj4s3YOEdlxE8gDISCLAIMERThe information provided in this podcast is for informational purposes only, and it is not meant to take the place of professional medical, dietetic, fitness, financial, or relationship advice. Consult with a relevant professional for your specific situation.#highperformance #bluezone #lifestyledesign

#Trailer Welcome to The Rémi Letter— your personal field notes on the path to extreme innovation in health, performance, business, and relationships. ELITE EXEC Bespoke high performance healthcare: https://www.danremi.com/elite-exec MORE CONTENT The written version of this podcast: https://www.danremi.com/blog The Youtube version of this podcast: https://www.youtube.com/@danremi SOCIALS LinkedIn: https://www.linkedin.com/in/danremi/ X (Twitter): https://x.com/iamdanremi Instagram: https://www.instagram.com/iamdanremi/ Youtube: https://www.youtube.com/@danremi DISCLAIMER The information provided in this podcast is for informational purposes only, and it is not meant to take the place of professional medical, dietetic, fitness, financial, or relationship advice. Consult with a relevant professional for your specific situation. #highperformance #bluezone #lifestyledesign

 #010. Today we will be exploring the top mistakes I made in my 10+ years fitness journey, so you can increase your awareness and avoid them. If I didn't do these mistakes, I would have been able to have the results I have today, in half the time.We will also cover good things I did along the way, and that you should be doing as well.Lastly, I will share top resources I wish I had available or was aware of, earlier in my fitness journey. Links & Resources on Episode´s Webpage Information to support the episode is included on the episode´s webpage. This includes transcripts, timestamps, guest info, and links & resources mentioned.Change Your Mindset - Change Your Life CHAPTERS 0:00-3.58 Intro 3:58 Not setting SMART Goals 5:51 Not being consistent 8:12 Not submerging myself enough in an environment of wisdom 13:47 Complacency 16:33 Not focusing on the long term goal 18:13 Too long workouts 19:17 Not listening to my body signals 21:42 What I did well - and you should as well 29:41 Valuable resources to boost your fitness journey ELITE EXEC Bespoke high performance healthcare: https://www.danremi.com/elite-exec SOCIALS  ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠  ⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Snapchat⁠⁠⁠⁠⁠⁠  ⁠⁠⁠⁠⁠⁠Linkedin⁠⁠⁠⁠⁠

#009. Out of all episodes that this podcast will ever create, this is one of the least technical, but most important episodes to implement, if you intend to live a sustainable fitness lifestyle.You can ask anyone living a sustainable fitness lifestyle long term about the top pivotal approach to fitness, and most, if not all, will point to what we'll be discussing today. So it's very important you not only listen, but also start to live by today's presented approach, if you want to achieve a sustainable fit lifestyle long term. Although the ALL or NOTHING approach could seem reasonable, and maybe even pretty badass at times, it rarely is the most optimal approach for an imperfect human living in an imperfect world. Links & resources at episode´s webpage Information to support the episode is included on the episode´s webpage. This includes transcripts, timestamps, guest info, and links & resources mentioned.Change Your Mindset - Change Your Life CHAPTERS 0:00-1:58 Intro 1:58 What is the ALL or NOTHING approach and its consequences? 3:33 Perfect is an illusion 4:21 Strict Meal Plans 5:56 Magic Macros 8:20 Clean/Good vs Dirty/Bad Foods 13:42 All or Nothing Training 15:27 The better approach 19:10 What successful clients usually say 21:17 The balance between Accuracy, Flexibility & Consistency ELITE EXEC Bespoke high performance healthcare: https://www.danremi.com/elite-exec SOCIALS  ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠  ⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠Snapchat⁠⁠⁠⁠⁠  ⁠⁠⁠⁠⁠Linkedin⁠⁠⁠⁠

#008. Today we will be exploring how we can lose fat (or cut) effectively. You will learn how to decide whether you should cut, bulk, or focus on building muscle and losing fat at the same time. You will lean how to setup your calories and macronutrients based on the desired rate of weightloss, that maximises muscle retention.We will also cover the use of cardio as a tool for fat loss. Diet breaks will be explained as they are an important part of longer dieting phases, such that you are able to stick to the diet in the long run.The important factors to include in your training to provide an optimal stimulus for muscle growth and strength will be presented as well.Now one thing is to set things up properly, another is to adjust the plan as we move forward, to make sure we continue to stick to the desired plan. Learn how to track your progress, as well as how to make adjustments, when we are not progressing as desired.Lastly we will go through tips and strategies you can use to hit your daily vitamins and minerals. A free app and ebook will be given to help you eat a more balanced, varied and micronutrient-rich vegan diet. Links & resources at the episode´s webpage Information to support the episode is included on the episode´s webpage. This includes transcripts, timestamps, guest info, and links & resources mentioned.Change Your Mindset - Change Your Life CHAPTERS 0:00-3:07 Intro 3:07 Should I cut or bulk? Or build muscle and lose fat? 7:27 How to estimate your maintenance calories 12:51 Rate of weightloss to maximise muscle retention? 14:40 Cardio for fat loss 19:17 Tracking food is not an absolute necessity! 20:38 How much protein to eat? 23:23 How much fats & carbs to eat? 25:41 Diet Breaks 29:37 Checklist for adequate resistance training 31:42 How to track progress and make adjustments 41:00 Health, Micronutrients & Free Resources ELITE EXEC Bespoke high performance healthcare: https://www.danremi.com/elite-exec SOCIALS  ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠  ⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠Snapchat⁠⁠⁠⁠⁠  ⁠⁠⁠⁠⁠Linkedin⁠⁠⁠⁠

#007. Today we will be exploring how we can build vegan muscle without getting fat.You will learn how to decide whether you should cut, bulk, or focus on building muscle and losing fat at the same time. You will learn how to setup your calories and macronutrients based on your experience level, such that you build muscle efficiently, without accumulating excessive fat mass in the process.The important factors to include in your training to provide an optimal stimulus for muscle growth and strength will be presented as well.Now one thing is to set things up properly, another is to adjust the plan as we move forward, to make sure we continue to stick to the desired plan. Learn how to track your progress , as well as how to make adjustments , when we are not progressing as desired.Lastly we will go through tips and strategies you can use to hit your daily vitamins and minerals.A free app and ebook will be given to help you eat a more balanced, varied and micronutrient-rich vegan diet. Links & resources at the episode´s webpage Information to support the episode is included on the episode´s webpage. This includes transcripts, timestamps, guest info, and links & resources mentioned.Change Your Mindset - Change Your Life CHAPTERS 0:00-3:25 Intro 3:25 Should I cut or bulk? Or build muscle and lose fat? 11:10 How to estimate your maintenance calories 18:32 How fast should we gain weight to not gain excessive fat? 23:36 Tracking food is not an absolute necessity! 26:15 How much protein to eat? 28:48 How much fats & carbs to eat? 30:40 Checklist for adequate resistance training 34:16 How to track progress and make adjustments 40:37 Health, Micronutrients & Free Resources ELITE EXEC Bespoke high performance healthcare: https://www.danremi.com/elite-exec SOCIALS  ⁠⁠⁠⁠Instagram⁠⁠⁠⁠  ⁠⁠⁠⁠Facebook⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Youtube⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠TikTok⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Snapchat⁠⁠⁠⁠  ⁠⁠⁠⁠Linkedin⁠⁠⁠⁠

#006. What if i told you that like Pinocchio, we at times have strings holding us back from being the real boy or girl we always wanted to be? Especially under pressured situations, these strings can make us take the emotional route, instead of taking the value-driven path that actually leads us to the result we want.Our today’s guest will give us the scissors needed to cut those strings, for us to become our best self, under even the most stressful of situations. With her background in competitive free-diving and her Master thesis in sports psychology, she has developed a unique method of mental training that anybody can use to train their mental strength.Performances like holding her breath for 6 min and being able to swim 150 meters with no fins, corresponding to 6 laps under 1 breath in your regular 25 m pool, places her among the best female free-divers in Denmark!She coached yours truly for 3 months, earlier this year, to optimise training performance; resulting in multiple personal bests in training, including being able to hold the breath from about 2 min to over 4 min and from being able to swim 1 lap of 25 m with no fins underwater, up to almost 3 full laps. Links & resources at the episode´s webpage Information to support the episode is included on the episode´s webpage. This includes transcripts, timestamps, guest info, and links & resources mentioned. Change Your Mindset - Change Your Life CHAPTERS 0:00-3.33 Intro 3:33 Who is Camilla? 6:00 Background of her unique mental training method 12:17 The Pinocchio Exercise 32:15 Register-Release-Refocus 52:42 Book Recommendation ELITE EXEC Bespoke high performance healthcare: https://www.danremi.com/elite-exec SOCIALS  ⁠⁠⁠Instagram⁠⁠⁠  ⁠⁠⁠Facebook⁠⁠⁠ ⁠⁠⁠⁠⁠ ⁠⁠Youtube⁠⁠⁠ ⁠⁠⁠⁠⁠ ⁠⁠TikTok⁠⁠⁠ ⁠⁠⁠⁠⁠ ⁠⁠Snapchat⁠⁠⁠  ⁠⁠⁠Linkedin⁠⁠⁠

#005. 160 km/h winds, temperatures well below freezing point, oxygen levels not supportive of human life and looming avalanches.. these all sound like good reasons to stay away from such a place. Yet our today’s guest is someone who keeps going back for more, even though he gets caught in an avalanche, completely certain he is about to die.. His passion and obsession for the mountains, and his commitment to the vegan movement, have led him off the comforts of his 9-5 job as a software engineer, to summiting the highest place on Earth, Mount Everest. Links & resources at the episode´s webpage Information to support the episode is included on the episode´s webpage. This includes transcripts, timestamps, guest info, and links & resources mentioned.Change Your Mindset - Change Your Life CHAPTERS 0:00-3:40 Intro 3:40 Intro to Kuntal & his vegan story 7:51 How it all began 25:54 Training for Everest Summit 39:03 Near Death with Avalanche 43:01 Kuntal´s First Summit of Everest, 2016 49:15 World´s First Vegan Summit of Everest, 2019 1:02:56 Kuntal´s Best Advice on Achieving Big Goals 1:06:40 What's next for Kuntal? ELITE EXEC Bespoke high performance healthcare: https://www.danremi.com/elite-exec SOCIALS  ⁠⁠Instagram⁠⁠  ⁠⁠Facebook⁠⁠ ⁠⁠⁠ ⁠Youtube⁠⁠ ⁠⁠⁠ ⁠TikTok⁠⁠ ⁠⁠⁠ ⁠Snapchat⁠⁠  ⁠⁠Linkedin⁠⁠

#004. 99 % of applicants to our coaching program have the goal of body recomposition (lose fat & build muscle at the same time). So here you have an episode to address this exact goal. A comprehensive guide to building muscle and losing fat at the same time will be presented. Learn why body recomposition is possible, and get presented to tracking tools to monitor your progress. You will be given a detailed breakdown of how you should setup your training & nutrition to best support your individual body recomposition goal. If you want a more simple  guide to body recomposition, without all the details, this will be presented as well. It will be in alignment with the 80:20 principle. Links & resources at the episode´s webpage Information to support the episode is included on the episode´s webpage. This includes transcripts, timestamps, guest info, and links & resources mentioned.Change Your Mindset - Change Your Life CHAPTERS 0:00-3:07 Intro 3:07 Defining Body Recomposition 4:20 First Law of Thermodynamics 6:17 Where Body Recomposition Makes Most Sense 12:06 Tracking Tools 25:13 Making Adjustments 30:21 Most Important Focus for Body Recomposition 35:32 Overview of Detailed Approach to Body Recomposition 37:45 Setting Up Your Caloric Intake 44:30 Setting Up Protein 51:15 Setting Up Dietary Fat 54:30 Setting Up Carbohydrates 55:56 Bonus Section of Body Recomp 58:11 Cardio & Body Recomposition 1:03:35 Simplest Recomp Strategy ELITE EXEC Bespoke high performance healthcare: https://www.danremi.com/elite-exec SOCIALS  ⁠Instagram⁠  ⁠Facebook⁠ ⁠ Youtube⁠ ⁠ TikTok⁠ ⁠ Snapchat⁠  ⁠Linkedin⁠

#003. How do you get your protein bro?  Today we answer this question with our guest Anastasia Zinchenko, PhD.You will learn why it's important to make sure you choose plant foods that cover all the Essential Amino Acids in the right amount. Some simple rules of thumb will be shared so you can immediately make sure that you are leaned towards optimising your amino acid profile and protein intake as a vegan trainee wanting to optimise your muscle building process. Links & resources at the episode´s webpage Information to support the episode is included on the episode´s webpage. This includes transcripts, timestamps, guest info, and links & resources mentioned.Change Your Mindset - Change Your Life CHAPTERS 0:00-0:58 Intro 0:58 Intro to Anastasia Zinchenko 4:05 How Anastasia got into lifting as a vegan 10:00 Figuring out optimal vegan protein requirements 11:30 The importance of essential amino acids 17:40 How to optimise protein intake as a vegan for muscle building 24:38 Protein requirement for raw vegans 26:10 Protein requirement for obese/overweight vegans 28:10 Protein requirements when Cutting vs Bulking 28:44 Importance of 50 % protein being from legumes, 25% from grains, and 25 % from seeds 31:59 Protein requirement for elderly trainees 33:25 How much protein per meal to trigger muscle building? 35:26 Optimal meal frequency for muscle building 38:57 Protein requirement for beginners vs advanced trainees 41:30 Lysine supplementation to decrease protein requirement 42:15 Balanced vs All-or-Nothing approach 47:50 Optimal essential amino acid distribution per meal vs per day 49:03 Episode Recap ELITE EXEC Bespoke high performance healthcare: https://www.danremi.com/elite-exec SOCIALS:  ⁠⁠Instagram⁠⁠  ⁠⁠Facebook⁠⁠  ⁠⁠Youtube⁠⁠  ⁠⁠TikTok⁠⁠  ⁠⁠Snapchat⁠⁠  ⁠⁠Linkedin⁠